March 4, 2010

Thursday 100304

Rest Day


Enlarge image

Harry Broadley

"Threshold Training:" At the Chalkboard with Greg Glassman, a CrossFit Journal preview video [wmv] [mov]

2010 CrossFit Games Georgia Sectionals overall winner Leah Polaski, by CrossFit Again Faster - video [wmv] [mov]

Epigenetics is the study of how lifestyle and environment affect the expression of genes (phenotype vs genotype).

Consider and post comments on March 8, the next rest day.

Posted by lauren at March 4, 2010 5:00 PM

looks like someone's already met pukie!

Comment #1 - Posted by: Isa at March 3, 2010 5:01 PM

If I did 50 times my body weight in double kettlebell snatches I would puke too!!! Just think how hard it will be for him to PR.........

Comment #2 - Posted by: Todd T at March 3, 2010 5:07 PM

Too perfect.

Comment #3 - Posted by: Vez at March 3, 2010 5:20 PM

Leah P is a badass!

Comment #4 - Posted by: Jonathan H at March 3, 2010 5:30 PM

This child is going to grow up hating clowns after meeting Pukie at such an early age!! lol

Comment #5 - Posted by: Milt at March 3, 2010 5:45 PM

Watch out for Leah P!!!

Comment #6 - Posted by: MikeG_CFATL at March 3, 2010 5:49 PM

Whew! I am so glad it is a rest day. I am feeling crampy and achey.

That was my muscles talking.

I personally have a smile on my face regardless of what my muscles say.

Keep it coming!

Comment #7 - Posted by: Abear at March 3, 2010 5:55 PM

Leah P was born a champ- look out CF games 2010!!

Comment #8 - Posted by: Bethanie_CF ATL at March 3, 2010 5:59 PM

The pictures have been good lately!

Comment #9 - Posted by: andy at March 3, 2010 6:12 PM

Question about sit ups:
After many months of trouble free crossfit (scaled down) I have started getting hurt with sit-ups in my psoas. Not sure why but I think I need an alternate to traditional sit-ups and GH type sit-ups. Anyone have good recommendations? I'd hate to give back the hard fought gains I've made to date.
Thanks in advance

Comment #10 - Posted by: CFC at March 3, 2010 6:33 PM

Behind on my posting. Run and SP WODs recorded there. Happy rest day everyone!

Chin up!

Comment #11 - Posted by: Olive Oyl f/43/150/5'10" at March 3, 2010 6:42 PM

Leah P. is the real deal, and she gets better every day!

Comment #12 - Posted by: Dan MacD at March 3, 2010 6:45 PM

This little guy looks like a champ too look out crossfit games 2028....

Comment #13 - Posted by: correyg at March 3, 2010 7:04 PM

When Harry met Pukie

Comment #14 - Posted by: tomanator at March 3, 2010 7:07 PM

I used to feel the same way about kettlebells...

Comment #15 - Posted by: NavyChief at March 3, 2010 7:09 PM

if the sit-ups are becoming painful try doing more Knees-to-elbows. that should relieve a lot of the stress on your lower back but not compromise the hard work you have done on your core.

Comment #16 - Posted by: dave at March 3, 2010 7:28 PM

thats just wrong.

Comment #17 - Posted by: steven@CrossFitAffliction at March 3, 2010 7:33 PM

I don't blame him. We all wanna do that after 250 KBS's

Nice pic

Comment #18 - Posted by: Ron at March 3, 2010 7:56 PM

Yep he's about to eat that KB...looks like he's tough as iron already!

Comment #19 - Posted by: Aush at March 3, 2010 8:39 PM

Crossfit is tougher than Navy Seal workouts.

Comment #20 - Posted by: Chesty Puller at March 3, 2010 8:41 PM

Awesome photo! lol.

Comment #21 - Posted by: Chad at March 3, 2010 8:58 PM

Best picture ever!

Comment #22 - Posted by: Murph at March 3, 2010 9:07 PM

Man, I need to step up my game!

Comment #23 - Posted by: Bilaal Broadway at March 3, 2010 10:00 PM

KettleBell Slams: Lift 2 ounces of half-ingested Similac from abdominals and lower quickly through mouth onto 25# KB. For reps.


Comment #24 - Posted by: Jeff at March 3, 2010 10:21 PM

at least the little guy knew he was going to put in and prepared by wearing a bib

Comment #25 - Posted by: Dean at March 3, 2010 11:27 PM

Does anyone have blueprints for an awesome pull-up system. I am in Iraq right now and I have access to a welding shop and workers. They say that they can build anything. Any designs will help!!!

Thanks alot,
CrossFit Legion (Deployed)
Knoxville, TN

Comment #26 - Posted by: Justin Woodard at March 3, 2010 11:39 PM

Funny! a new version of Pukie

Comment #27 - Posted by: Mark & Theresa at March 4, 2010 2:45 AM

LOVE IT! Our twins are just now trying to sit up...yet daddy already got them "mini" Kettlebells. I can't wait to get a picture of them just like this! Harry is too adorable!

Comment #28 - Posted by: Donalda at March 4, 2010 3:06 AM

PLayoff Beard - Hope you are well mate. Been away too long

Comment #29 - Posted by: Rookie at March 4, 2010 4:13 AM

30/M/5'10"/146 (MTN WARRIOR)

Nice picture!, Have a nice rest day everybody.


Comment #30 - Posted by: Santi at March 4, 2010 4:26 AM

Great piece on epigenetics. When you expose your genes to the proper environment(lifestyle), they express health, vitality, and longevity.

Get a regular dose of CF, including paleo/zone, and you've got two of the biggest environmental facilitators of a healthy epigenome covered.

Comment #31 - Posted by: ksan at March 4, 2010 4:40 AM

Comment # 10 reply to CFC

when doing regular situps, try bringing your legs off the ground. If you raise your knees so that they are perpendicular with the ground, and let your lower legs(below the knees) fall to approximately 75 degrees and then perform your sit up you will be amazed. This take 99% of the strain off of your hip flexors, and it is a psoas problem that you are having you should be able to do these a helluva lot easier. As rx'd, resting


Comment #32 - Posted by: dmt37 at March 4, 2010 5:29 AM

CFC: I've got tailbone problems so to stay off the floor I do K2E/Toe2Bar, yesterday i did windshield wipers for the first time and they wrecked me, give them a shot.

Comment #33 - Posted by: Xfit Rice Owls at March 4, 2010 6:47 AM

Crossfit Baby
poop for time

Comment #34 - Posted by: Jonathon Kenyon at March 4, 2010 7:12 AM


I'm here brother, lurking as always. Thanks for the shout out!

Comment #35 - Posted by: Playoff Beard at March 4, 2010 7:28 AM

AL/TN/MS sectionals are this weekend. Too old to compete but would love to go and watch. For $50, no thanks.

Comment #36 - Posted by: gimmejava at March 4, 2010 7:59 AM

Epigenetics are a pretty fascinating topic. For instance, there's some evidence that chronic heavy drinking causes epigenetic changes in the brain which are correlated with craving for alcohol (my field of study). The twin studies that are linked in the post are pretty interesting too. Really, it's an additional layer of complexity over an already incredibly complex system (regulation of gene expression).

As a final note - some epigenetic changes are heritable, meaning they can be passed onto offspring. Fascinating stuff)

Comment #37 - Posted by: Jeo at March 4, 2010 8:10 AM

Congrats Leah P! Bad ass.

Comment #38 - Posted by: Ken Gall at March 4, 2010 8:47 AM

In regards to last rest day’s video “Four Ways to Fix a Broken Legal System”; MR. Howard’s ideas are all clearly wonderful. It would be great if the legal system wasn’t set-up to be the way it is and we didn’t have to assume everyone is a moron and have warnings on chain saws that say, “do not attempt to stop with hand”. But changing this mentality would be incredibly difficult. This legal system we have is so thoroughly entrenched in the way or society behaves, it’s ridiculous. The whole talk reminded me of that episode of south park where everyone sues everyone else and the school goes bankrupt but the lawyer in town becomes rich. It’s crazy things ever even got this bad, but I suppose all it took was one judge to rule for a ridiculous ruling and the tidal wave started.

On another note, I got exploring that TED site and found lots of good talks, one I found particularly awesome was the one by Sir Ken Robinson talking about how schools are geared to kill children’s creativity. As a new dad I enjoyed the talk but felt rather overwhelmed afterwards about what to do about this situation. If you have 18 mins to spare, it’s a good one, as is Jamie Oliver’s speech about nutrition in America.

Comment #39 - Posted by: MattTruss M/24/5'7/165 at March 4, 2010 9:11 AM

Still not giving up on this - Anyone know what song was used in the Utah-Nevada sectionals vids?

Comment #40 - Posted by: E.B at March 4, 2010 9:39 AM

To all my fellow crossfitters,

This Monday, March 8th, will mark the one year anniversary of the tragic shooting of my beloved pastor, Dr. Fred Winters of First Baptist Church Maryville in Maryville, IL. Fred died doing what he loved, preaching the Word of God. Fred was a godly man, a loving husband and father, and a good friend to many.

In honor of Fred I have come up with the following hero WOD:


For time:

Jerks – 128lbs (or 135lbs for convenience) for 22 reps
Eight rounds of “Cindy” with chest to bar pullups
Swings, KB – 2 pood for 43 reps
Unders, double – 45 reps
Situps – 66 reps

-128 represents the chapter of Psalms Fred was preaching from when he was shot
-22 represents the number of years Fred was pastor of FBCM
-Cindy is the name of Fred’s wife, and the number represents the date he was killed (8th)
-2 represents the number of children Fred had, two girls
-43 represents the factor of church growth during Fred’s tenure, from 30 to 1300
-45 represents Fred’s age when the Lord called him home
-66 represents the number of books in the Bible

I urge all of you to join me in doing this WOD for a man who died “in the line of duty”. This will be a WOD I will do every year on March 8th, no more, no less. Since this Monday is a scheduled CF rest day, it won't interfere with the regular CF schedule.

My church family and I covet your prayers, as we have just begun our search for a new senior pastor. Our congregation is all over the place in terms of the grieving process, but we know that through consistent and careful prayer that the Holy Spirit will empower us to move forward through this transition period. I thank you all in advance for your prayers, support, and participation in remembering a great man.

If anyone would like to email me their WOD results, you can send them to

Phil 4:13

Comment #41 - Posted by: EricB in IL at March 4, 2010 9:42 AM

This photo was obviously photo-shopped...the puke does not look real.

Comment #42 - Posted by: AUSA Mike at March 4, 2010 9:53 AM

- being from Columbus, OH I plan on stopping by the CrossFit booth/station at the Arnold Classic the next few days. It should be great to interact with fellow CFer's.

- more to the point, I have a story about randomly running into a CFer at my globo gym yesterday. Basically, I am setting up the rack to do Shoulder Presses 3,3,3,3,3,3,3 as rx'd and I see a guy wearing an Infidel CF shirt right next to me doing Clean and Jerks. I make small talk and he's from Colorado, a CFer, and will attend the Arnold Classic. I guess his hotel (nearby) had free guest passes to my globo so he stumbled in there. We had a brief,but positive conversation about CF. Cool guy. Long story short, I'm the only CF person at my globo. Because of my odd training times I do all my WODs alone. At the globo no one even knows what the heck I'm doing with half of my WODs. As you might guess I get a lot of weird looks at times - which I don't give a rip about. It was so refreshing to randomly run into a fellow CFer and have that instant common ground. Moreover, I think it's awesome that CrossFit will have a booth/station at the Arnold. It's is long overdue. There are enough bobybuilding globo booths/stations there to make you meet "Pukie" without even attempting a WOD.

- Today I went back and made up the WOD from Fri, 100226. I kept everything around the range of 62-77% of 1 RM...
Overhead Squat - 1 rep x 115, 125, 135, 135, 145 lbs.
Front Squat - 1 rep x 165, 175, 185, 185, 205 lbs.
Back Squat - 1 rep x 225, 235, 245, 245, 265 lbs.


Comment #43 - Posted by: Cbus A at March 4, 2010 11:06 AM

I watched Leah P crush Ga Sectionals over the weekend. She is going to kill the Regionals!

Comment #44 - Posted by: BrentC at March 4, 2010 11:24 AM

Really need to do a 10k. Been avoiding that one for some time. Guess that's up for tomorrow.

Comment #45 - Posted by: Nolan at March 4, 2010 11:24 AM

For some reason my shoulder press is always weak. Any tips on ways to improve it and move up in weight?

Comment #46 - Posted by: lil bosco at March 4, 2010 11:32 AM

I'm excited!! Crossfit Games Sectionals(Southeast)this weekend in Huntsville Al.I am a volunteer,so this is going to be awesome!I'm proud to be part of Crossfit history!!Good luck to all the competitors!

Comment #47 - Posted by: TRIPKASE m/37/5'7/160 at March 4, 2010 11:41 AM

Missing to many days, running kids to practice.

2 mile walk/run warm up
run 400 m 1:57:35
rest 4 min
1 min pull ups with 30 lb band / 12
rest 4 min
100 m run 18:30
rest 3 min
1 min sit ups (crunches) / 53
rest 3 min
1 min squats / 37
rest 3 min
1 min push ups / 22
50 shin to chins with 45 lb bar / 2:38:56
got this work out from crossfit garage

Comment #48 - Posted by: tpdfish at March 4, 2010 12:11 PM

3 mile run cross country, 19:45. About 4% off my record for this particular course. Nice day.

Comment #49 - Posted by: Kamper M/45/200/74" at March 4, 2010 12:31 PM

Did DT today, scaled to 135#. Time=21:04

Comment #50 - Posted by: Michael m/47/5'9"/175 at March 4, 2010 12:35 PM

Question for HQ/All

BLUF (bottom line up front)

Why don't we do more rotational exercises, lateral bending exercises or others outside of the neutral axis?

I've been following the mainsite programming very faithfully for more than a year and a half. I love it. It does seem to me though that rotational and lateral movements are rare. Virtual shoveling is one that is clearly in that group. Of course rope climbing or subs, pistols, walking on hands, lunges and a few others do build some of that lateral and rotational strength and coordination but not primarily. Is it an oversight? Is it to avoid injury? Is it unnecessary? There are so many functional movements that use this type of movement that I wondered about it. Punching, throwing, hammering, etc. It would seem that this is a "hole" in the programming, but I stand ready to be corrected.

Comment #51 - Posted by: Thatcher at March 4, 2010 12:43 PM

did yesterdays workout today
shoulder press, 3,3,3,3,3,3,3
170 (1,1,F) (170 was 1 rep pr earlier this month)

160 (1,1,F)
160 (1,1,F) (160 was 1 rep pr earlier this month)

Comment #52 - Posted by: David and Kevin @ La Jolla Country Day at March 4, 2010 1:02 PM

Went on a fun 3-mile run, 22:34 min.

It's starting to warm up outside!


Comment #53 - Posted by: ErikG at March 4, 2010 1:34 PM

# 51 Thatcher,

I am by no means an expert or even certified, but I have noticed what you have that rotational movements are seemingly lacking despite the obvious functionality of twisting to throw things, etc.

Without overstepping my bounds, check out on the web a company called RMAX international and their product "Clubbells" from Scott Sonnon. Some of the movements espoused such as the mill (among others) indeed train the movements you are suggesting. If you do decide to pick up a pair of club bells, start off with 10 - 15 lbers. I have 25 lbers and they are way too heavy. It has taken years to be able to use them well.
Again, my comments are of best intent, but I do not have a rigorous background to advise you. Please make your own judgements.



Comment #54 - Posted by: MTB at March 4, 2010 1:54 PM

Proud father of Harry Broadley here :)

Thanks 'CrossFit for showing the photo of my son. Harry is only 5 months old and in response to comment #42 AUSA Mike, I can absolutely promise you that the photo has not been tampered with in anyway. That is exacyly what his 'milk' looks like when it comes back up, especially after a tough workout!! I wanted to get a nice photo of Harry in his 'CrossFit' bib but instead he puked!

Comment #55 - Posted by: Steve Broadley at March 4, 2010 2:08 PM

comment#55 Thanks,Steve,for sharing that photo,it is awesome!

Comment #56 - Posted by: TRIPKASE m/37/5'7/160 at March 4, 2010 2:21 PM

40 min recovery swim easy aerobic

Comment #57 - Posted by: Casey P at March 4, 2010 2:43 PM

EricB, I'm truly sorry for your loss. You and your congregation will be in my prayers.

Comment #58 - Posted by: tj at March 4, 2010 3:52 PM

need some help in finding a really good jumprope...any ideas? Thanks much. By the way,
this baby is adorable...except for the puke! :)

Comment #59 - Posted by: Steph at March 4, 2010 4:14 PM

400M x 8, details there.

Comment #60 - Posted by: bingo at March 4, 2010 4:21 PM

# 55 Steve Broadley- I accept your representation that the photo has not been altered... I was just kidding anyway. Congrats to you and Harry!

Comment #61 - Posted by: AUSA Mike at March 4, 2010 5:45 PM

I had a crossfit instructor to show me how to do a muscle up. Ive had rings in my garage for over a year and have been trying to get a muscle up. I finally got my first muscle up today. I am a big believer in crossfit and hope to continue learning this revolutionary way of working out.

Comment #62 - Posted by: Bryan B at March 4, 2010 6:20 PM

I finally got my first muscle up today. Thanks crossfit lkn for the help. Good luck this week-end at the sectionals!

Comment #63 - Posted by: Bryan at March 4, 2010 6:24 PM

EricB I did your "Hero WOD" for Fred. Your church family is still in our prayers. I would love to see coach make "Fred" an CF WOD.

Comment #64 - Posted by: Brian at March 4, 2010 7:47 PM


Comment #65 - Posted by: TomCollins at March 4, 2010 7:50 PM

I did yesterday's WOD today. I started with lower weight to work on my form. Watching the Mark Rippetoe videos really help since until now I've never done any real lifting.


Comment #66 - Posted by: Brian M/30/227/6'4" at March 4, 2010 7:52 PM

What's the name of the song in the Georgia sectionals video?

Comment #67 - Posted by: TyG at March 4, 2010 8:44 PM

Inspirational pic - I'm humbled :)

Comment #68 - Posted by: gazaloo/m/160/5'9" at March 4, 2010 9:00 PM

Judges do have the power to greenlight/redlight claims....if counsel give them a reason to. File a motion to strike, or a motion for summary judgment, a motion to have the action dismissed as frivolous, vexatious or abuse of process.

The speaker moved too quickly betwee tort/negligence actions and challenges to administrative/bureaucratic decision-making.

There is a big difference between the tort legal system (compensating harm) and the administrative legal system (oversight of government action and decision making).

Reform the tort system?....statutory causes of action that help to define what you may and may not sue someone over, what might be considered reasonable (help to define the dry area of freedom).

Reform the administrative system (environmental review etc)?.....distinguish clearly between legal process rights and public participation rights. Perhaps not every approval should be subject to statorily enshrined appeal rights. Important decisions should at least be subject to public comment and consultation - administrative decision makers (i.e., Environemntal Protection Authority)and the elected persons for whom they act, can be held accountable at the ballot box (and there is often Judicial Review as an alterantive course....usually a decision/approval will only have to be reasonable to stand up to JR). But in some cases, statutory appeal rights are appropriate (if they're statutory, they've been made by elected representatives who are accountable to voters).

Authority is irrelevant to tort.

Comment #69 - Posted by: Prolix at March 5, 2010 4:59 AM

80kg DL
40kg OHS


ouch. OHS was horrendous, and i only had one bar. No more than 1 break per round of DLs but OHS was all over the place. My ankles seemed to hurt more than anything though?

Comment #70 - Posted by: Patrick at March 5, 2010 7:35 AM

Training for the National Half, so I needed to get a long run in after all the snow...

10 miles - 1:35:00 (9:30 avg pace)
Did each mile faster than the last - final two at 9:08 pace)

Comment #71 - Posted by: Ashley at March 5, 2010 12:44 PM


"Authority is irrelevant to tort."

Uhm, hi? Forget whether that's true, like, does that even make sense?

As aside, just went back to the gym (at a university) after 3 yrs in the livingroom, on the street, and in the park - seeing more people do Cross-fit and crossfit-ish stuff.

Comment #72 - Posted by: Prole at March 5, 2010 1:26 PM

Regarding picture: Didn't anyone tell him that beginners should NOT train to failure?

Comment #73 - Posted by: Max at March 8, 2010 11:47 AM
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