December 14, 2009

Monday 091214

Rest Day


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CrossFit Certification Seminars: Al Asad, Iraq, CrossFit SS, CrossFit Scottsdale, CrossFit Vancouver, Wright Patterson Air Force Base, CrossFit North Santa Cruz.

The Complete 2009 CrossFit Games Videos launch!

"Fort Hood Lumberjack Memorial Workout" from CrossFit Again Faster - CrossFit Journal preview video [wmv] [mov]

Lumberjack 20 Tribute at CrossFit by Overload - video [wmv] [mov]

" John Mackey's Conscious Capitalism" by Nick Gillespie -

Post thoughts to comments.

Posted by lauren at December 14, 2009 5:00 PM

Hey CrossFitters, doing a project in the Washington, DC area to spread the great word of CrossFit. Check it out, pass it around!

Comment #1 - Posted by: Josh Courage at December 13, 2009 5:14 PM

Great Cert in Scottsdale this weekend. The trainers were excellent, thanks for everything

Comment #2 - Posted by: Mike at December 13, 2009 5:23 PM

Shouldn't that video be called "conscientious" capitalism?

Comment #3 - Posted by: Dave at December 13, 2009 5:29 PM


Actually, no, it shouldn't be "conscientious capitalism," but it's amusing that you would assume so.

Comment #4 - Posted by: Hari at December 13, 2009 5:41 PM

Can we just shorthand all the normal rest day stuff now?

'what's happened to crossfit'

'this is a fitness website not a political forum'

'how dare you take advantage of our loyalty to your fitness methods by using this website to propogate your right wing views'

have I missed any?

Comment #5 - Posted by: nick in sydney m/38/6ft/183 at December 13, 2009 5:46 PM


yesterday's musings were some of your best ever and very well timed.

Good on you

Comment #6 - Posted by: nick in sydney m/38/6ft/183 at December 13, 2009 5:48 PM

I am sick of everyone saying that they are tired of the political articles. I enjoy it, and have seen alot of stuff i would not of ever seen. By the way, if you go back the past years, there has always been this stuff. If you don't want to read it don't no big deal quit whining. No one forces anyone to read anything. I love you crossfit, thanks coach.

Comment #7 - Posted by: roadrash at December 13, 2009 5:53 PM

I guess if you really dont like the political articles that you havent been forced to read, you could always ask for your money back and stop using this awesome FREE fitness resource.

Comment #8 - Posted by: Deb at December 13, 2009 6:16 PM

Nick in sydney- you forgot to throw in the classic evolution vs. Creation debate, the "I hate rest days, so I'm going to run 21 miles with boots and utes" "you guys are all conservatives" "you guys are all liberals" "you guys are all libertarians" "there is no coach, its all a computer"

Rest days- gotta love 'em

This cycle was very tiring indeed. Approaching my 1 year soon.... :)

Comment #9 - Posted by: Strong Lil Pony! at December 13, 2009 6:31 PM

#5 nick in sydney: That's what FRAT is for :-)

Comment #10 - Posted by: Playoff Beard at December 13, 2009 6:32 PM

Driving home from the crossfit as level 1 now, an it wa awesome!! The trainers we're all knowledgable and entertaining. Definitely worth the trip!!

One question, why the focus on rowing technique over spending time on pose method and efficient running?

Comment #11 - Posted by: Evan at December 13, 2009 6:34 PM

Enjoyed the cert at SS Crossfit in Jacksonville! Thanks to the trainers who made it an great experience.

Can't believe it went by so quickly.

Comment #12 - Posted by: Jeff Germond at December 13, 2009 6:38 PM

yes, forgot that one SLPony -

agree, this last cycle was very taxing and the rest day is very welcome.


Comment #13 - Posted by: nick in sydney m/38/6ft/183 at December 13, 2009 6:43 PM

ALthough our pic didn't make the site, I wanted to thank Pat, Jon, and EC for 2 kick a$$ days at the Wright Patterson AFB Level I cert! I didn't realize how much I would get out of my second time around, but now that it's over, I can't wait to do it again! Thanks for the detailed coaching and tough love, especially during the station rotation. Before we started we had 3 guys with muscle-ups, now we only have 3 left that don't have them (but will soon)! My only recommended improvement ... add a third day and teach us more!

Comment #14 - Posted by: Ed at December 13, 2009 6:48 PM

My sister Annie... Nicole... Lisa Ray...
Soooo jealous I missed out on that much knowledge, from the best coaches out there...
...What's up Jake, beers on me bro.

Get some, Go again1

Comment #15 - Posted by: DJ at December 13, 2009 6:51 PM

Ed #15,
Sorry about that. You guys are up there now!

Comment #16 - Posted by: TonyB at December 13, 2009 7:09 PM

Finished the Cert in Jax. Great time. Been doing CF for a while now, and should have made a Cert a lot sooner. Thanks to all of the trainers that were there. It was great.

Comment #17 - Posted by: Bobby at December 13, 2009 7:52 PM

Awesome cert in Scottsdale! Thanks so much to all the trainers, you guys made it an incredible weekend!

Comment #18 - Posted by: Tyler at December 13, 2009 7:57 PM

Just got back from the Level 1 cert in Jacksonville. Absolutely incredible time. Coaches were phenomenal. There is a TON of stuff you can learn from these guys (and girls). Would have loved a third day. If you've been thinking about doing the cert but aren't sure about it, stop thinking and do it.

Comment #19 - Posted by: pete at December 13, 2009 7:59 PM

Nice to see Annie and Nicole on here!

Comment #20 - Posted by: Tom Brose at December 13, 2009 7:59 PM

Was an honor to be coached by some of the best athletes CrossFit has to offer at the Scottsdale Cert. By far the best certification seminars I have been to. Thanks to everyone who makes this site possible. Looking forward to Endurance cert in Feb!


Comment #21 - Posted by: Jonathan Rojas at December 13, 2009 8:05 PM

Awesome cert out here at Al Asad. You guys made our time forward deployed exponentially more enjoyable. Professional and knowledgeable, thanks for everything.

Comment #22 - Posted by: Ryan at December 13, 2009 8:28 PM

Al Asad? Seriously?? I was just there three days ago, and I'm supposed to be going there eventually, maybe....

Any chance of a cert at Ramadi??? I'm so jealous right now.

Comment #23 - Posted by: Kevin Bania, Ar Ramadi, Iraq (currently ArifJan,Kuwait) at December 13, 2009 8:30 PM

HAHA! good thing is a rest day! i would say ***FRAT*** but it is not that long to read the article about Mackey, honestly I think, IT IS ALL ABOUT BENJAMINS AND ABOUT THE JACKSONS...

What's for tomorow, bring it coach! HAHAHA!


Comment #24 - Posted by: Santi at December 13, 2009 8:38 PM

Thank you guys for coming out here. It was an amazing weekend!

Comment #25 - Posted by: Jon at December 13, 2009 9:02 PM

As a new person to Crossfit I keep seeing FRAT on this site - what does this mean?

Comment #26 - Posted by: LL at December 13, 2009 9:10 PM

Todd, Jenni, Glassman, Miranda, and "Chewy 2": On behalf of all Soldiers, Sailors, Airman, and Marines here in Al Asad, Iraq, THANK YOU SOOOO MUCH! You all taking the time to come out here to get us certified goes much further than the lucky 50 that were able to attend the class. As Maj Frausto stated, this is our opportunity to pay your selfless efforts forward. We now have the tools to prepare those we work with/for to confront any physical challenge our line of work and life might throw at us. I am extremely proud to be part of the elite fitness team called "Crossfit." For those that have not stepped up to the challenge, I dare you try it once, cause I'm confident you'll be hooked forever! Semper Fidelis! 1stLt Dominguez, J. (AKA: Chewy).

Comment #27 - Posted by: Jesus at December 13, 2009 9:10 PM

Thank you to the HQ coaching team and all of the new Level 1 CrossFitter's that came to CrossFit Scottsdale for the weekend. We enjoyed having you in our box. Can't wait till the next one. Your tabata squat video is online

Comment #28 - Posted by: Najla Kayyem at December 13, 2009 9:12 PM

number 27 don't take me for granted but i use it for F@ck Reading All That! HAHA!


Comment #29 - Posted by: Santi at December 13, 2009 9:18 PM

I just walked in after driving home from the Level 1 Cert in Vancouver. Of course I had to check the site. It was an awesome time, great instructors! Thanks Andy, Jon, Nadia, Jesse, Rory, Curtis, Don and Jenika. I hope I remembered everyone. The cert format was put together very well and flowed nicely from lectures to skill development. I can't think of anything that would improve it except a bigger place but the instructors worked around the venue well. Nice to meet a few people from outside of town too, Hey Newly, Jeff, Craig, Marshall and Sylvia! Good luck all. Holy smokes am I sore...
Off to CrossFit Chilliwack - thanks to Joel and Sarah there.
First thing is to get the dictionary out to figure out what Jon's big words mean - behoove, cornicopia, perturbation and retrograde to name a few.
Thanks again!

Comment #30 - Posted by: jon h M/47/145 at December 13, 2009 9:24 PM

Want to extend my gratitude to Coach Glassman, Jenni, Miranda, Todd, and Dave for coming out to Al Asad, Iraq and conducting our cert out here. It was a great weekend and wish we could have had more time to cram more into our two days. Thank you all for coming out, y'all are awesome.

Comment #31 - Posted by: Haken at December 13, 2009 9:29 PM

Lovin the 2009 CF Games video!

I also have to support posting the articles, even though I might disagree with articles at times, it makes for interesting discussions and offers a good distraction from studying.

Comment #32 - Posted by: ksyco m/20/5'11"/185 at December 13, 2009 9:31 PM

Great Level 1 Course this weekend! I could learn squats and cleans in a lot of places, especially from "doing CrossFit" for a while and working hard on the techniques. But putting it together with foundation, training philosophy, programmatics, and detailed coaching in the techniques made it outstanding. This was the most comprehensive "how to train for fitness" I've ever gotten, even with 15 years in the Marine Corps. And hearing you deliver it, with the context of having built it over years, was better yet. Thanks for your dedication, and Semper Fi.

Comment #33 - Posted by: Tom at December 13, 2009 9:42 PM

I just got home after attending a Level I cert at CrossFit Vancouver. Just wanted to say it was AWESOME! The coaching staff were simply amazing.
I learned a ton of information and corrected my form on front squats (which were previously my least favorite exercise).

I can't say enough good things about the coaching staff. I don't have the advantage of a CF gym in my area (Nanamio, BC) so before the cert I had to learn everything from vids of exercises on the main site and from the CF Journal.

Thanks again to the trainers for making it happen and CrossFit Vancouver for hosting the cert. I will definately be attending future certs...mabey O-lift next...

Comment #34 - Posted by: Derek Brown at December 13, 2009 9:46 PM

Phenominal job on the Level I Cert on Al Asad! Big thanks to Todd, Dave, Jenni O, Miranda, and of course, Coach Glassman.

Without you, none of this would have been possible. It was a real honor to have you come out and teach us. Thank you.

Comment #35 - Posted by: Dan at December 13, 2009 10:10 PM

Coach, Dave, Todd, Jenni, and Miranda,
Thank you for taking the time out of your schedules to come out to Al Asad to conduct the cert. Thanks to Vic I was able to hear about the cert in Baghdad and make it out for the weekend. You gave us the tools to take Crossfit back to our units and introduce them to this elite community. For all those that attended and those who will get the opportunity to experience Crossfit because of your dedication and effort, thank you.

Comment #36 - Posted by: Jim Maher at December 13, 2009 10:18 PM

John Mackeys says in his article above:

"The last thing our country needs is a massive new health-care entitlement that will create hundreds of billions of dollars of new unfunded deficits and move us much closer to a government takeover of our health-care system. Instead, we should be trying to achieve reforms by moving in the opposite direction—toward less government control and more individual empowerment."


Comment #37 - Posted by: Greg/M2 at December 13, 2009 10:44 PM

Awesome cert in Scottsdale this past weekend. Thanks for the great instruction.

Comment #38 - Posted by: Eddie at December 13, 2009 10:58 PM

Coach, Dave, Todd, Jenni, & Miranda,

Thank you for coming out to Al Asad and teaching us. It was awesome to finally meet some CF celebrities who inspire us throughout the community.

The Cert was great and set a good foundation for us to build upon. The only things I would have liked to have seen would of been proper technique on the rower and hand care, since we destroy our hands.

Hope to see you all at the games!

Comment #39 - Posted by: Jeff McDowell at December 13, 2009 11:28 PM

no politics on this post but a question that mabe spark some good convo's. I've been interested in isometrics and how well it actually works. There's a very enlightening video on youtube. Could this be something to consider doing?

Comment #40 - Posted by: Clayton at December 14, 2009 12:21 AM

Coach, Todd, Dave, Jenni O (jelli) & Miranda,

Thank y'all so very much for taking the time out of your life to come spend with us here in the dirt.

Todd and Dave, thank you for your service to our country and you can see by the results here that your contribution has ABSOLUTELY impacted the lives of the Iraqi people and makes our work here that much easier now.

There is no way for y'all to dump everything that you know about fitness into our brains in a 2 day event . . . but it sure was an honor to have you try! And I appreciated that the classes were all content and no plugs for the next course!

One improvement that I could think of would be to spend a little more time on the "you be the trainer" type sessions in the workout groups.

Again, thanks to you all!

Comment #41 - Posted by: greg at December 14, 2009 12:43 AM

Hello all,
Just wanted to add a my spin on the Luberjack 20, we swithched the run portion to a 500m Row (2min or less)and call it the "Sea Captain 20" still a smoker.
-Vince Oliver (CrossFeind)

Comment #42 - Posted by: Vince Oliver at December 14, 2009 1:57 AM

Pat, Jeff, Joe, Maggie, Mike, Justin (and if I missed an instructor its not intentional!),

Thanks to all the instructors and host site for a great L1 Cert. The instruction was fantastic - practical and useable - instructors were all uber-knowledgeable and entertaining! I'm already jacked up to get in and practice doing and coaching today.

Finally all of the things that's I've come across or been introduced to at the box I train at came together and are a big picture, versus a bunch of "pieces parts".

Thanks for a transforming weekend!
Samantha F

Comment #43 - Posted by: Samantha F at December 14, 2009 2:04 AM

nick in Syd, Strong 'lil Pony, PB

Good cal y'all !

Comment #44 - Posted by: Pokey at December 14, 2009 2:51 AM

What a great cert in Al Asad,Iraq. I was shocked and excited to see Greg come way out here. Thanks for all the info.

Comment #45 - Posted by: Dustin at December 14, 2009 3:05 AM

The first video from the 2009 CF games is sweet!!! Check it out...makes me wanna DO WORK right now.

Comment #46 - Posted by: BlackCatX-Fit at December 14, 2009 3:23 AM

Coach Glassman, I can't thank you and your entire Team enough for your tremendous efforts in teaching CrossFit to us in Al Asad, Iraq. All of the Cert work-outs, tips and instruction from Dave, Todd, Jenni, & Miranda were fantastic. You brought a terrific team! Having a CF Cert opportunity was a highlight during a long year - which was made more challenging (and fun) thanks to your program. The real work is just beginning for me but it is off to a great start thanks to your efforts. I look forward to introducing your great program to another generation of warriors and athletes. Merry Christmas & Happy New Year! Semper fi, Chris Richardson

Comment #47 - Posted by: Chris Richardson at December 14, 2009 3:33 AM

Nick in Sydney #5, you forgot the view:

There is a dishonesty to a "fitness website" purporting to hold Rest Day discussions as a harmless adjunct to fitness advice, where the "discussions" are instigated by one-sided op ed pieces posted from a very narrow anti-AGW, pro-small Government world-view. The view that this amounts to propaganda without any open acknowledgment of the bias.

What a dumb view that is! Tee hee! Why can't the leftists just diasagree with the propoganda every Rest Day! So weak! Don't they know this website is FREE??? it's open source collaborative, but not with regards to comments on Rest Day article selection cos that's different and those weak leftists should just accept it's never gonna change!!!

Comment #48 - Posted by: J1 at December 14, 2009 3:51 AM

Great cert in Scottsdale. the Trainers were great it was nice to meet royalty (Josh Evertt) in person. Great host as well.

Comment #49 - Posted by: Kevenator at December 14, 2009 4:00 AM

The level 1 cert in Jacksonville was one of the best experiences of my life.Pat is an awesome teacher and presenter- one of the best in the world. I could listen to him all day.All of the coaches were amazing. I learned something valuable from all of them. I was amazed at how they could accomodate everyone from elite atheletes to novices to old geezers like me (60 YOA). YOU OWE IT TO YOURSELF TO GO NO MATTER YOUR LEVEL OF EXPERIENCE OR FITNESS.It's a bargain at twice the price.
Many thanks to Justin and the folks at CROSSFIT SS. World class facility, staff and members. You were great hosts and everything ran like clockwork.
Uncle Dan
Caorlina Crossfit

Comment #50 - Posted by: Dan at December 14, 2009 4:46 AM

Vancouver Crew! Thanks for an awesome weekend!! It's good to see that Nicole is hydrating isn't it :)

Comment #51 - Posted by: Jesse at December 14, 2009 5:02 AM

Hello CF'ers,

Wanting some advice. I was following Crossfit Brisbane for a good amount of time. Due to work, I do a 5 day on 2 day off attack at crossfit. Is the main site good for this by following the WOD' falling behind a few days to keep to the 5day on 2 day off. Any others do it this way?

Comment #52 - Posted by: Cody at December 14, 2009 5:37 AM

Alright, I'll dive in with some thoughts on the Mackey interview and see if I can stir up some discussion.

I agree with Mackey 97% of the time--the 97% of the time that free markets function to provide everything from basic necessities to luxuries. Unfortunately, there are times when the markets don't function well. As my libertarian uncle likes to say, "we're all sewer socialists". In other words, there's little argument that government involvement in the sewage system is a good thing since there is little economic incentive for an individual to build and maintain a sewage system. And yet it is an absolutely critical piece of infrastructure.

The national debate over health care right now should be over what elements of the health care market function well (those should be left to private enterprise), and what markets don't function. If you, like I, believe that basic health care and emergency services should be available regardless of one's ability to pay, then there must be some level of government involvement to ensure the provision of services to the poor.

Finally, I think we ought to use markets to encourage better eating and exercise. Imagine if health insurance providers gave discounts on premiums to those who followed Coach's "World Class Fitness in 100 Words"? I know that I cost my insurance company less ever since I started Crossfit. Imagine: "$100 off your monthly premium for a sub 5 minute Fran!"

Comment #53 - Posted by: ryan 6'/33/185 at December 14, 2009 5:38 AM

I thought the $25 journal subscription fee might be steep when I first subscribed. I quickly found out that it was worth infinitely more than a measley 25 bucks considering the wealth of information it has to offer. Now I get the 2009 games in HD along with it? Crazy! Thanks HQ.

Comment #54 - Posted by: Regan Hines at December 14, 2009 5:41 AM

Amazing weekend, I had so much fun. Much thanks to Greg, Todd, Dave, Jen & Miranda (2 of the most incredibly fit girls I've seen in a long both impressed and inspired me)

Comment #55 - Posted by: Tab at December 14, 2009 5:51 AM

I attended the cert in Jax over the weekend. The instructors were all extremely knowledgeable, enthusiastic, and professional. The presentations were uniformly well-organized and insightful with a good dose of humor mixed in to keep it interesting. This was a great experience and was definitely time and money well spent.

Comment #56 - Posted by: Miller at December 14, 2009 5:52 AM

I had a blast at the Crossfit Level One cert at Crossfit SS at the box where I workout all the time. Justin did a great job hosting the whole thing. Pat was amazing to see him and learn from. Mike, Joe, Jeff, Maggie and Johnny you were great trainers teaching me all the movement and things I need to learn this weekend. I was sad to see it end. I am a sore today but it was worth it.

Comment #57 - Posted by: Alissa at December 14, 2009 5:57 AM

HQ giving some libertarian love! Thank you!

Comment #58 - Posted by: Mikes at December 14, 2009 6:03 AM

Thanks to everyone at the L1 Cert in Vancouver this weekend. It's an inspiration to see the passion from all the coaches who obviously love Crossfit like I do. I had a great weekend and you guys are funny which made it even better. Lots of great tips. Thanks so much for a great weekend. Thanks Crossfit Vancouver for hosting.

Comment #59 - Posted by: Stacey at December 14, 2009 6:26 AM

Ryan at #53:

Well put on all three points.

Comment #60 - Posted by: Nick at December 14, 2009 6:36 AM

Thanks to the tremedous team who pulled off a Herculean effort to bring World Class instruction to the deployed service members of Multi National Force-West. Long flights, long days, short nights, great chow...what else could you want?

Coach, Dave, Todd, Miranda, and Jenni, Thank you. Merry Christmas and Happy New Year

Thanks RS
Maj Victor "Macheen" Frausto

Comment #61 - Posted by: Macheen at December 14, 2009 6:38 AM

"no politics on this post but a question that mabe spark some good convo's. I've been interested in isometrics and how well it actually works. There's a very enlightening video on youtube. Could this be something to consider doing?

Comment #40 - Posted by: Clayton at December 14, 2009 12:21 AM"

Try Gymnastics. On the rings Front lever, back lever, on the floor plance and Handstands. those are basically isometrics. What do you hope to accomplish by using isometrics?

Comment #62 - Posted by: jakers at December 14, 2009 6:39 AM

Anyone have a picture of the cinder block kettlebells that I believe soldiers made a while back?

Comment #63 - Posted by: Jordan at December 14, 2009 7:29 AM

To all the instructors at Crossfit SS Cert in Jax,

This weekend was awesome! Especially day 2! You guys were all very knowledgeable and talented coaches. Your demonstrations were very informative and have already helped me become a better coach. I hope to see ya'll in the future:) Thanks again.


Comment #64 - Posted by: Lindsey Love Gallucci at December 14, 2009 7:33 AM

Ryan #53

What you posted happens right now. No one gets turned away from an emergency room. It's the law. Currently you and I and everyone else subsidizes via our insurance premiums and taxes.

I do have a question for anynone if Congress-Care or whatever you want to call it is so good why won't all corportations be for it. Health costs are a huge hit to the bottom line.

But what is proposed now by Congress will destroy our health industry. I believe a tweak in the system like some of Mackey's op-ed piece from a few months back are a good start. Another is tort reform. Tweaks are good.

It is idiotic for Congress to throw a wrench in a system that works 80% of the time. It's all about control and income distribution regarding this issue. Just like cap and trade too. Sorry to get off the subject. But that is what's it all about. And pretty much everything on the agenda of Prez Obama and Congress.

Comment #65 - Posted by: tracy at December 14, 2009 7:41 AM

Thank you to the HQ and CrossFit SS staff for the outstanding L1 cert this past weekend. Evryone interested in spreading the word about CrossFit should attend at some point. Outstanding information presented in an easily digestible format. Learn it, Live it, Love it.

Comment #66 - Posted by: Chris at December 14, 2009 7:42 AM

Forget about wat congress says
just keep focusing on your wods and keep doin wat ur doin

Comment #67 - Posted by: Kevin Walls at December 14, 2009 7:57 AM

Comment #26

FRAT stands for fratricide in the F-16 community. Not sure how the Army uses it.

Fratricide is when you kill one of your own troops (usually by accident). In the fighter community it is a heinous crime. In our squadron when you commit fratricide, notionally in training, it results in $35 fine (non-inflation adjusted 1/2 keg equivalent). The perpetrator is also required to brief the entire squadron at the next pilot meeting on how they messed up and how to fix it.

Cheers, Gator

Comment #68 - Posted by: Gator at December 14, 2009 8:00 AM

spend the money, make you life better. the instructors are great!!!

Comment #69 - Posted by: jason mccutcheon at December 14, 2009 8:28 AM

The rest day conversations are often less than collegial due to people like J1 who are offended if articles are posted without first being approved by the editorial board of the New York Times. Makes his head hurt, being that he's a rote learner, incapable of rational thought.

"FRAT" means "F*** Reading All That".

Comment #70 - Posted by: MikeE at December 14, 2009 8:40 AM

Coach - I can't express how grateful we lucky few here at Al Asad, Iraq are for the Level I Cert this weekend. Your team was extremely professional, knowledgeable, and inspiring. The specific instruction by Todd on how to program CF into our unit's training was the highlight of the weekend for me. I have no doubt your time spent with us this weekend will reap a bountiful harvest. Thanks again.

Comment #71 - Posted by: Brad Flurry at December 14, 2009 9:01 AM

When did fitness get political? I would understand if this articles dealt with health care, fast food tax, or insurance company offering gym members discounts.

Comment #72 - Posted by: ben at December 14, 2009 9:02 AM

Quick question about the TGU WOD:

Isn't one rep of TGU considered standing up twice, once w/ the weight supported on each side?

Yesterday, it seems everyone was doing 25 half TGU's.


Comment #73 - Posted by: soccerman/CrossfitRenaissance/182/6'0 at December 14, 2009 9:08 AM


Everything is political; from religion, to food, to fitness. Bad politics affect everyone. Be informed, and live wisely.


Comment #74 - Posted by: Greg/M2 at December 14, 2009 9:39 AM

Health care should be a right.

There are reasons why poor people have worse health outcomes. It is a vicious cycle. The American Health System is a joke because it profits above all else. I'm not opposed to making money or capitalism, but I have a soul. And compassion. And some things just run better with more regulation (including government regulation). Emergency services and the defense forces aren't private enterprise. Health care should not be either.

You want America to be great? Have it run the best health care system for the whole country, not just those who can afford it.

Comment #75 - Posted by: Matt_in_Oz at December 14, 2009 9:44 AM

What I enjoy most about the links to various news articles is the right-of-center political orientation. The core of the CF community apears to be military, law enforcement, fire and rescue, fighters, and hard core fitness enthusiasts. That mix tends to be a fairly conservative lot (your rugged individualists). Living in Seattle, I am exposed to a constant bombardment of left wing drivel from the media. I find CF's moderate poltical orientation to my liking.

Comment #76 - Posted by: Rustypelican at December 14, 2009 9:51 AM

Coach Glassman, Dave, Todd, Miranda, and Jenni. Thank you again for all the great instruction you gave us at Al Asad. Amazing work from some amazing folks. Thank you again.

Comment #77 - Posted by: Farva at December 14, 2009 9:56 AM

Who decides what is "good" health care? Who decides how much that costs? How do you value a dollar? How do you know that you value a dollar more or less than I do? Who decides what health care is available to whom?

These are the questions inherent in a controlled health system. Rest assured - government-controlled health care isn't the best health care you can get. It's trading the seat of power in health care from those with money to those with political power. You are exchanging one set of corrupt bureaucrats for another. Way to go!

Comment #78 - Posted by: Pete at December 14, 2009 10:00 AM

I have not posted on the mainpage in what seems like forever. I should do this more often. I just wanted to say that the seminar this weekend in Jacksonville was a blast. The participants were full of positive energy and good questions. It was a pleasure to interact with all of you.

To be honest, I could easily say that about every seminar I have ever been a part of. CrossFitters are just good people that I enjoy being around. This community kicks ass.

I'm thankful for a rest day today.

Comment #79 - Posted by: Pat Sherwood at December 14, 2009 10:18 AM

Matt and others...

Any other "rights" to make America better? Equal schooling (for your kids) for everyone no matter if you've succeeded more in life than someone else and pay more prop tax, etc? What about equal housing? Equal cars? What equitable tax rate do you want? What is the most equitable profit a company should make?

Comment #80 - Posted by: tracy at December 14, 2009 10:22 AM

MikeE #70

J1 was merely expounding on Nick's list from comment #5. They are facetious [bantering: cleverly amusing in tone; "a bantering tone"; "facetious remarks"; "tongue-in-cheek advice"] comments.

His second point is questionable but I would give him the BOD.

Comment #81 - Posted by: Dom m/175/6' at December 14, 2009 10:27 AM


Well put....100% agree

Comment #82 - Posted by: Tim at December 14, 2009 10:36 AM

I guess this would be a FRAT alert...

I have some good news; my good friends/coaches Mike Lyons, Mitch Lyons, and Graham Spagnola have grown CrossFit Creek (Beavercreek, OH) to the point where they've moved into a larger building. Today/tonight is the first WOD in the new building. From the beginning, this was a very grass roots effort, originally based in a spartan environment in the corner of the fight club where Mitch trains, and it's grown dynamically based on available coaching expertise and client enthusiasm.

I am very happy for their accomplishment; they've worked very hard.

Comment #83 - Posted by: James H. at December 14, 2009 10:39 AM

I'm more concerned that its cheaper to purchase a meal from the dollar menu at a fast food chain than from a grocery store like Whole Foods.

Some of the soaring costs of health care could be attributed to how the nation eats.

Comment #84 - Posted by: JW at December 14, 2009 10:42 AM

Ryan, that is interesting and actually my health insurance company does provide a discount for getting a yearly physical and providing a health assessment. Bottom line is many people are careless or stubborn with their health. I think many people with aging parents experience this. I think the gov't involvement in health care is partially to blame for the current system. Mandating employers to provide coverage for their employees has caused the boom in health insurance with a focus on providing routine care. Before, people budgeted for events that would require medical care and payed out of pocket. Health insurance is for catastrophic events, not routine care. You don't have car insurance and expect oil changes to be covered. This reinforces the fact that people are moving away from personal responsibility. As a note, how can politicians who are supported handsomely by pharmaceutical companies supposed to make anything more cost effective when they are biased?

Comment #85 - Posted by: DenverDanimal at December 14, 2009 10:57 AM

My 41st birthday so made myself a special workout

41 reps:
box jumps 24"
wall balls 10lbs (largest in gym)
push presses 50lbs
tuck jumps
back extensions

32:36, was hoping for sub 30 minutes but burpees killed me as ususal

Comment #86 - Posted by: jc at December 14, 2009 11:18 AM

forgot about 55lbs dumbbell swings after box jumps

Comment #87 - Posted by: jc at December 14, 2009 11:21 AM

I just completed the Level 1 cert at Jacksonville SS. It was a tremendous experience! The trainiers were excellent, the host facility did a fantastic job and I learned a LOT! I also learned that there is a whole lot that I don't know. However, it has inspired me to do even better with my own WOD's, and it also gave me the courage to coach others. The trainers picked up on my lack of flexibility in my shoulders right away and gave me some excellent suggestions to loosen them up and most impotantly, not to be discouraged about it. Thanks again for the great opportunity!!

Comment #88 - Posted by: Howard at December 14, 2009 11:22 AM

yesterdays WOD
50 dead lift high pulls, done 2mi in
24 Turkish get ups db 30lb, done 1530 in
50 deadlift high pulls, done 1800 in
4 turkish get ups db 30lb
in 20 minutes
Turkish get ups are hard

For the record not a fan of the pictures of gyms.

Comment #89 - Posted by: Dave at December 14, 2009 11:49 AM

Health care should be a right.

Comment #75 - Posted by: Matt_in_Oz at December 14, 2009 9:44 AM

Should a bionic hand be a right? Is there a line in the sand that you are willing to draw for what people are offered and the people who would be forced to volunteer their expertise?

Comment #90 - Posted by: jakers at December 14, 2009 11:52 AM

E.C., Jon and Pat,
Thanks for the awesome cert. Outside of adding another day to the cert (if not more) I really can't think of any criticisms. Both the classroom portion as well as the workouts were done extremely well. I learned a lot and can't wait to put it to good use. You guys were not only fantastic workout instructors, but great teachers as well.
I am sure that as soon as we have our grand opening on Jan. 4th at Wright Patt people are gonna be busting down our doors... and I bet the majority of them keep coming back.

Comment #91 - Posted by: Nick M/25/203/5'11'' at December 14, 2009 12:23 PM

I had a great Level 1 Cert in Scottsdale, AZ this weekend. I want to thank the instructors for doing a great job and also thank Scottsdale CrossFit for hosting!


Comment #92 - Posted by: Corey at December 14, 2009 12:32 PM

Took yesterday off - did an endurance workout today:
5K @ 23:55; 1/2 mile walk recovery.
1/2 mile @ 3:09; 1/4 mile walk recovery
1/4 mile @ 1:23; mile jog cool down.

Emphasis on lactate recovery which should help on WODs in the 3-10 minute range and especially so on workouts like fight gone bad, where there is an actual rest period built-in. Really need to work on my 5K time - its depressing look at that time - granted, I was planning on a tempo run for about 5-6 miles and changed my mind after the first .5 - 1 mile, but I don't think I could have been any better than a minute or so faster, which is still depressing.


Comment #93 - Posted by: Nathan at December 14, 2009 12:52 PM

"Health insurance is for catastrophic events, not routine care. You don't have car insurance and expect oil changes to be covered. This reinforces the fact that people are moving away from personal responsibility.
Comment #85 - Posted by: DenverDanimal at December 14, 2009 10:57 AM"

Very interesting Denver... the only rebuttal that I have for this is that purpose of routine care is to catch problems before they become an issue - for instance, cancer treatment is much cheaper in the long run if it is caught in the early stages. The same is true for basically any disease - a routine check-up compounded over several years is much cheaper for the insurance company than one 1-5 year fight against a disease that could have been prevented in the first place.

Comment #94 - Posted by: Nathan at December 14, 2009 12:57 PM

American health care is not the issue, the health of Americans is the issue. For the US government to affect change it needs look no further than its own organization, the USDA. I would like to see the government restructure the food pyramid before they attempt overhaul of the healthcare system. Big Food is as much a threat to American health as Big Pharma. Problem is, taking on the food industry and motivating Americans to make the right choices about eating for better health is likely a far tougher row to hoe than implementing health care policy.
If the health care bill becomes legislation and I have to fund it with my tax dollars, I wouldn't mind so much if the beneficiaries of such a policy were made to show due dilligence in improving their health (quit smoking, eat intelligently, exercise) before they were permitted to receive benefits.
Meanwhile, I'll work through my local affiliate to make a change, one American at a time. I honestly believe the current state of health among Americans is a national security issue. Thanks Coach, for a remarkable program.

Comment #95 - Posted by: Mark Monroe at December 14, 2009 1:02 PM

Finally CFG 09 videos! Awesome! Love the video! Looks great in HD on my mac! Great to put it in the journal to celebrate those that are already members and encourage those that should! Currently battling through two surgeries on my back and knee and watching the video tonight gives me motivation to get back where I was before my injury on the football field. Thank you!

Comment #96 - Posted by: Taylor at December 14, 2009 1:25 PM

10set of 10: 95lb hang clean, 25lb dips
working on fast elbows, aggressive hips for cleans.

Comment #97 - Posted by: bw (m/5'7/180/30) at December 14, 2009 1:28 PM


I agree, and that is exactly my point. These types of routine care, including cancer screenings, should be covered by individuals. People should be willing to take the necessary steps to pay for these tests. Unfortunately, people are not that responsible and the insurance companies, wanting to save money in the long run, are encouraging people to have screenings performed by covering the costs.

Comment #98 - Posted by: DenverDanimal at December 14, 2009 1:46 PM

Great course in Vancouver this weekend! Thanks rock!!! Loved it and will spread the word around for sure.

Comment #99 - Posted by: Sylvie Hall at December 14, 2009 2:28 PM


congratulations on your birthday mate and also on your time. I'm 2.5 years away from my 41 so will keep your WOD up my sleeve until then.

just quietly....41 burpees at the end of that circuit wouldn't have been much fun

Comment #100 - Posted by: nick in sydney m/38/6ft/183 at December 14, 2009 2:35 PM

The lvl 1 cert in Jax, FL was great so much information to process and apply. All the holes that have been in my head of Crossfit have almost all been filled. Time to stretch out my reach a little more.
Thanks to all the coaches for the great instruction this weekend!!

Comment #101 - Posted by: Bryan Rowland at December 14, 2009 3:09 PM

Had a great time at Jax L1 cert- thanks to Crossfit SS for hosting. I didn't think it was possible to learn so much in two days, and there is still so much more to learn. I also didn't realize that a pvc dowel is such an invaluable, badass piece of equipment! I will forever be a student, never be bored and that's what I love about Crossfit!

I took my rest day today- but tomorrow Death by Burpees!

Comment #102 - Posted by: Amanda M. at December 14, 2009 3:09 PM

Lt Link, Is that you? Way to represent at the command element!

Comment #103 - Posted by: Platoonis at December 14, 2009 4:30 PM

Found this KB Ladder posted by Melissa Urban on CF Boards

16:35 with 1 pood KB.

Clean (5L/5R)
Clean - swing (5L/5R)
Clean - swing - snatch (5L/5R)
Clean - swing - snatch - (rack) - squat (5L/5R)
Clean - swing - snatch - (rack) - squat - press (5L/5R)
Clean - swing - snatch - (rack) - squat - press (5L/5R)
Clean - swing - snatch - (rack) - squat (5L/5R)
Clean - swing - snatch (5L/5R)
Clean - swing (5L/5R)
Clean (5L/5R)

Comment #104 - Posted by: gregorioz at December 14, 2009 6:08 PM

Just wanted to say thank you to the whole CF staff that came to CrossFit SS in Jacksonville , Fl this past weekend. I had the best time and all the instructors were very professional and approachable. The knowledge that was passed onto us as a group, and the way it was presented, was second to none. Pat Sherwood did a great job running the show, and Justin Berg made everyone feel like they were a personal member of his box. A special thanks to Jeff T., Johnny Mac., and Maggie D. for letting me pick their brain on a professional level as we all share the same profession. Thanks especially to Jeff for helping me get my first muscle up. I was proud to spend a weekend with people who share the same passion for the sport we call CrossFit.

Comment #105 - Posted by: Dave N at December 14, 2009 6:43 PM

Personally, I can't say enough good things about the whole entire staff that came out to CrossFitSS Jacksonville, FL. My wife and I learned a lot and it was a fun experience. I would go ten more times in a heartbeat and probably learn something new each time! Thanks CrossFit!

Comment #106 - Posted by: Steve Shepherd at December 14, 2009 7:31 PM

I hate hearing people talk about the ‘right’ to force a doctor to treat them without charge or to force others to pay for their treatment.

It sure would be nice if people were as enthusiastic about the concept of individual rights and capitalism--the only system that protects them--as they were about fitness on this site.

I guess this is what happens when too many people revere the morality of sacrifice, of altruism. Sacrifice, willingly or otherwise, here we all come :*(

Comment #107 - Posted by: Matthew at December 14, 2009 7:47 PM

Thanks for an awesome experience this weekend at the Level 1 Cert in Scottsdale. The coaching staff was excellent. I can't say enough good things about all of them. Probably being the oldest Grandma there, or the only Grandma present, Josh I'm definitely not going to be that Grandma in a nursing home. Thank you Crossfit.

Comment #108 - Posted by: Becky at December 14, 2009 8:13 PM

The cert in Vancouver was great.


The coaching staff were amazing, the lectures were informative, and the atmosphere that you created was fun and you could feel the enthusiasm for Crossfit all around.


Comment #109 - Posted by: aileen at December 14, 2009 10:13 PM

Cool workout.

Had to sub run for row


2 rounds, L side felt wierd I alternated shoulders. Had to use a dumbbell. 15 lbs, and then 10

Comment #110 - Posted by: Marc at December 15, 2009 6:31 AM

Attended the Cert in Jacksonville, FL this week-end ..... AMAZING!! Thanks to the entire coaching staff. I learned something new from each and every segment. Thanks to Justin and Crossfit Southside for hosting, what a great atmosphere your box provided!

Comment #111 - Posted by: Tina at December 15, 2009 8:45 AM

Thanks for the amazing Cert @WPAFB! My Thrusters alone have made a vast improvement not to mention my full squat (PRed at 175lbs last Friday)

Comment #112 - Posted by: David at December 15, 2009 12:50 PM

What's with the links selling clothing. It happened 2 days ago with the baby gear. Interesting... I guess it's Coach's site. He can do what he wishes. Just noticed the departure.

Comment #113 - Posted by: Josh at December 15, 2009 2:22 PM

DeathByBurpee just wanted to thank all the instructors and the hosts of the level 1 cert @ CF SS, this past weekend. And we will see you all at the games, you can bank on that. Crossfit or Die.

Comment #114 - Posted by: Colin Crane at December 15, 2009 4:35 PM

Jon, Eva Claire (EC) and Pat came to mighty Wright-Patt to get our CrossFit box up and running.

We started our journey less than 6-momnths ago, and secured a location, purchased $50K worth of equipment ... been working on training the trainers for the past 2-months.

We had a quick 2-day level I CrossFit cert course here last week, and we are now at the walk stage of the crawl, walk, run process.

Thanks for the detailed instruction ... focusing primarily on correct form, and also the brief information provided on nutrition. The workouts (Fran, and MBC/pushups) also kicked our collective butts, and hammered home the CrossFit theory.

It IS the intensity that makes all the difference.

If any of you ever get stationed at Wright-Patterson AFB, be sure to look for us over in the Jarvis Gym.

CMSgt John L Hoffman Jr.

Comment #115 - Posted by: Chief Hoffman at December 16, 2009 5:31 AM

Pat, Jon, and EC - can't thank you enough for your education during Wright Patterson AFB Level I cert! I was most impressed with your teaching skills. Professional, positive, interactive and very engaged will ALL students - regardless of our skill level. It was a great experience - and I'm more motivated than ever to improve my deficiencies! Thanks much!

Comment #116 - Posted by: Wendy at December 16, 2009 3:48 PM

AWESOME Cert in Scottsdale! Loved it all- the instruction, group sessions, WODs, the "treats" :), trainers, meeting Jolie, everything! Great weekend!

Comment #117 - Posted by: Karen at December 16, 2009 4:45 PM

Just like to say that the level-1 Cert class Jon, EC, and Pat instructed us on was awesome. Learned an amazing amount of information and taught it to us in a great, easy to understand format. You guys were great, professional, and entertaining... thanks a bunch guys!

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