April 13, 2010

Tuesday 100413

Rest Day


Enlarge image

Drew Cavin, Crossfit Murfreesboro, Tellico River, Tennessee.

"Why Do I CrossFit?" with Ben Lunak, a CrossFit Journal preview video [wmv] [mov]

John Updike - A & P

Frederic Chopin - Polonaise In A Flat Major, Op. 53

Generation M2: Media in the Lives of 8- to 18-Year-Olds from the Kaiser Family Foundation.

Post thoughts to comments.

Posted by lauren at April 13, 2010 5:00 PM

thank you for your sacrafice and service man... i know it's probably cliche, but in my opinion, our military, especially marines is the only reason why i believe our nation is the best in the world. to hell with all the politics. our soldiers, sailors, airmen, and marines is what makes our country the best. Thank you and thank your fellow marines. God bless America

Comment #1 - Posted by: Aaron at April 12, 2010 5:24 PM

I hope you guys keep posting vids + times of the top guys with the daily WOD as it adds a lot of inspiration and gives times to shoot for.

Comment #2 - Posted by: john at April 12, 2010 5:25 PM

Yes, thanks Coach and Lauren, for Chopin! Would like to think you guys actually read my comment on this from awhile back. Even if not, thanks for sharing Chopin with other Crossfitters.

Behold the Heroic polonaise! Rather fitting for Crossfit if I do say so. Now if only I can get through this piece myself...

Comment #3 - Posted by: Mel 37m/5'10"/175 at April 12, 2010 5:40 PM

Awesome video of Ben Lunak. Thank you for your service and sacrifice.

Comment #4 - Posted by: tj at April 12, 2010 5:44 PM

Thank you for your service and sacrifice...great video!

CrossFit On the Move - Atlanta CrossFit

Comment #5 - Posted by: Toby at April 12, 2010 6:03 PM

First - thanks to everyone here on the CF board for the inspiration, competition and instruction.

A question - when assessing a WOD and thinking about scaling, is it better to scale and try to match the spirit of the WOD, or to maximize load.

As an example: DT last Thursday - 5 rounds for time of:

155 DL - 12 reps
155 hang power clean - 9 reps
155 push jerk - 6 reps.

I can do the DL's at that weight. My max hang power clean is maybe 135. And my max push jerk is probably 125.

I could scale the WOD to 155 DLs, 135 HPC's, and 125 PJ's, and take about an hour to get through it. Or I could do 155 DL's, 105 HPC's and 95 PJ's and finish in 15-20 minutes (I'm guessing).

Which scaling version makes more sense? Maximize load and take a long time to get through or balance load against time?

Thanks again to all here. CF has really changed my attitude about working out for the better.

Comment #6 - Posted by: texinma at April 12, 2010 6:11 PM

@ the first comment:

I like to think our rich traditions in science and philosophy also make America the greatest nation. We really have contributed a significant amount to each... I'm not sure having the world's most powerful military is sufficient for making a country the world's greatest.

Comment #7 - Posted by: Antonio at April 12, 2010 6:23 PM

The Ben Lunak video is awesome! What a stud. That's the kind of vid you watch when you feel like wussing out on a WOD.

Comment #8 - Posted by: Patrick at April 12, 2010 6:36 PM

Ben as everyone said THANK YOU for you sacrifice and service. You are an inspiration. Keep your head up you are awesome!

Comment #9 - Posted by: Heather at April 12, 2010 6:40 PM

hey guys--

i have been crossfitting for about 2 years but never got a shirt, and now I want one. But I cant find any of the classic shirts that simply say "CrossFit: Forging Elite Fitness."

anyone know where to buy one?

Comment #10 - Posted by: Brendan at April 12, 2010 6:50 PM

Ben, coming from a Vocational Rehabilitation Counselor for the VA, who works with guys like you day in and day out, can I just say THANK YOU???

Hearing how good CF is for you for in all the other way besides just functional fitness, it makes me want to share my off the clock passion with everyone that I see in my office everyday.

I never thought my professional pursuits would mesh so well with my personal, physical fitness pursuits, but, if it's going to be anywhere, it's going to be here with CrossFit.....

Thanks for all you've done, and for all you've sacrificed.

God Bless!

Comment #11 - Posted by: BamaGirl at April 12, 2010 6:59 PM

my favorite updike story

Comment #12 - Posted by: wes at April 12, 2010 7:13 PM

Would anyone happen to know what the name of the band is playing in that video?


Greg S.

Comment #13 - Posted by: polbg4787 at April 12, 2010 7:38 PM

Thanks for serving our country and giving so much, Ben. You are an inspiration and a motivation to stay more positive and push though personal, professional, and CF challenges. So much more to type- nevertheless- THANKS!!!!!

Comment #14 - Posted by: AlissaRamsay at April 12, 2010 7:43 PM

The Updike story "A & P", while both canonical and marvelous, is not his most important work: ghost-writing Krusty the Clown's autobiography.

Comment #15 - Posted by: Cope at April 12, 2010 7:59 PM

Hey Guys,
Never thought that the music I used for the sectional videos and this one would get such a response. The name of the band is Burning the Day and this video I used "Pattern" and "Frail". I'm gonna start putting this info into the videos. Happy listening.

Jordan Gravatt
CFHQ Media

Comment #16 - Posted by: Jordan Gravatt at April 12, 2010 8:31 PM

@ Comment #6, Texinma: You should scale the wod down to a weight (same weight for all lifts) that you can "power" through. The objective of "D.T" is to obtain maximal intensity, therefore you should choose a weight that lets you finish within approximately 10-15 minutes.

Comment #17 - Posted by: Ryan Warkentin at April 12, 2010 8:38 PM


Comment #18 - Posted by: Frank Castle (M/20/6'1''/190lbs) at April 12, 2010 8:43 PM

Awesome video; tremendous amount of heart. "It's not the size of the dog in the fight, it's the size of the fight in the dog." -Twain

Comment #19 - Posted by: Eddie at April 12, 2010 9:05 PM

Chopin is a master.

Comment #20 - Posted by: Big Chris at April 12, 2010 9:22 PM

Woo, A&P by John Updike. Haven't come across this since 9th grade English class. Queenie, where have you been?

Comment #21 - Posted by: Jon Boy at April 12, 2010 9:24 PM

Get it Dr. Drew!!!! Awesome Pic!

Comment #22 - Posted by: PukenMike at April 12, 2010 9:41 PM

Had the chance to meet and compete alongside Ben; truly an amazing guy.
Ben, I know you used to live here, and if you are out this way again, look us up at CrossFit SoCal.
Thank you for your service; our nation is in your debt.
You are a great addition to our community!

Comment #23 - Posted by: Adam Stevenson at April 12, 2010 9:50 PM

Ben - thanks for inspiring me and reminding me why this is be best community in the world.

Comment #24 - Posted by: theBurch at April 12, 2010 10:45 PM

Semper Fi Ben. I was in Ramadi shortly after that and all throughout Al Anbar for the next 3 years. I know what a hairy place that can be. Much respect to 3/7 and keep it up. You are why CrossFit is what it is.

Comment #25 - Posted by: Dave at April 13, 2010 4:23 AM

AWESOME VID. Ben, if you are ever on the east coast and need a place to train you are welcome any time, day or night. You're a good man,great athlete and an inspiration. Semper Fi

Comment #26 - Posted by: Bill$@CF ACT at April 13, 2010 5:06 AM

I was at the SD/AZ sectionals. And it was truly inspiring to watch Ben finish all the workouts. Especially the chipper on Sunday. Watching him do the Clusters and the double unders were amazing. I have been telling our clients about him every time they complain about having doubles in the wods.

Keep up the awesome work Ben!

Comment #27 - Posted by: paul E @CFElysium at April 13, 2010 6:20 AM

does anyone know when the online qualifier wods will be posted?

Comment #28 - Posted by: Jessica at April 13, 2010 6:57 AM

in ref. to the generation2 media post, thats sad where do these kids get so much time to simply veg out? 7-10hrs a day holy cow whats wrong with these kids and even more upsetting and disturbing what the heck is wrong with the parents if you could call them that. sad very sad this should encourage all of us to teach kids to get out side, camping, fishing, hunting, baseball, heck anything just get outside.

Comment #29 - Posted by: matt price at April 13, 2010 7:00 AM

As a librarian, I find that media posting incredibly interesting. I'm 25 and I have an iPhone and probably don't go more than an hour without checking Twitter or the New York Times. Also, I don't have kids but I can't imagine how difficult it is, with their media use and their sexting and all that crazy nonsense. I think if I had a teenage daughter, I would probably have to send her away!

Comment #30 - Posted by: Emily at April 13, 2010 7:37 AM

I am looking for any suggestions on a good recovery shake. Any feedback is appreciated. Thank you.

Comment #31 - Posted by: Adam 43/6'2"/190 at April 13, 2010 7:55 AM

Way to go Ben!!!
It is such an honor to work out with you and to see you succeed and improve. Ben has a great inclusive personality, he never says, "I can't do that". CrossFit Southwest has an amazing group of people and Ben adds to it everyday and with every workout! Ben is CrossFit!


Comment #32 - Posted by: discogirl at April 13, 2010 8:13 AM

Did Sunday's WOD

Comment #33 - Posted by: Chad at April 13, 2010 8:34 AM

Dr. Drew is fearless. Check out the link to CrossFit Murfreesboro. Barbarian games this Saturday!!!!

Comment #34 - Posted by: Ox at April 13, 2010 8:58 AM

@ Antonio,
I'll have to kindly disagree. Roosevelt said to "carry a big stick," and one of the advantages of that is the security of the nation's citizens both at home and abroad. I think the advances we have made in science stem from our philosophies - one of which is patriotism and belief in strong armed forces.
Another reason for our progress stems from Maslow's hierarchy of needs: our citizens can never have peak experiences (which experiences often lead to advances in science and philosophy) unless they have the security to have them. A strong military provides that security. Not to mention the advances that are actually made by and for the military and later applied to civilian use.

Comment #35 - Posted by: Chad at April 13, 2010 9:05 AM

ADAM #31 try cellmass by bsn, its a post work out recovery drink.

Comment #36 - Posted by: matt price at April 13, 2010 9:56 AM

Finally bought a jumprope this weekend, so took today to work on my DUs. They were even tougher than expected! I was able to get a good rythym going of 3 single unders followed by 1 double, and hold that pattern for about a minute, but was only able to get consecutive DUs once. Still feel I'm close to being able to any DUs in a WOD as rx'd, now just gotta perfect my muscle ups.

Also did pushups for max reps: 62, a new PR.

Comment #37 - Posted by: Brian m/19/6'3"/225 at April 13, 2010 10:59 AM

I was at ucla this weekend and on saturday I was pretty hung over from the frat party but my brother and I went to the rings on the track and I did my first muscle up it was awesome

Comment #38 - Posted by: lil bos at April 13, 2010 11:50 AM

Thank you for your service and sacrifice.
The free world depends on men and women like you.

Comment #39 - Posted by: Luuk at April 13, 2010 12:40 PM

I found the study on generation M2 and their media exposure to be very interesting. As a somewhat new father I am already planning for these days to come. My niece in laws are 12 and 8 and the 12 year old just got her first cell phone. She texts all day long and after spending a weekend with them it raised the conversation with my wife and I about cell phone use and how much is appropriate, when. I was 14-15 or so when cell phones got really big and didn’t get one until I was 16 when my mom wanted me to have something when I was driving around, which I think is a good age and good timing. I just don’t know if I’ll be able to wait that long with my son. Not only does she have the cell phone, but also an ipod which she listens too a good deal and a handheld game device which she plays with a good amount.

I guess the biggest thing is just to have rules with all these devices. There will have to be set times when it’s ok to use them, car travel, certain play times, and somehow try to real in the cell phone use (seems like it may be a futile fight though). Family time is not the time to be listening to an ipod or playing a video game. The computer will definitely be monitored and in a family location. The past couple months I canceled cable and I haven’t missed it hardly at all, we have 3 channels and I think that’s how it will stay for awhile, it’s not worth the money or the extra time spent in front of it. I feel like if I stick with this for the first years of my kid’s lives maybe they won’t notice it as much and maybe won’t be so inclined to be vegetables in front of it. That, and leading by example with an active family lifestyle and I can only hope to instill some good values and a respect for themselves and their bodies into them.

#29 matt price (nice name btw) I think you put it best with calling out the parents, blame has to fall there first. The TV is not a babysitter and you can’t just hand your kids video games and ipods so that you can ignore them and not have to “deal” with them. There’s a time and a place for this stuff, but not all the time and every place.

Might be pot calling the kettle however, since I do spend 8 hours a day in front of a computer, checking news, sports, and xfit all day long, maybe I need to check myself! I like to think my media exposure is productive, so maybe these kids are all watching discovery channel specials on their iphones, and checking the WOD, but I doubt it.

Comment #40 - Posted by: MattTruss M/25/5'7/165 at April 13, 2010 1:04 PM

I did Saturday's work out had a break on Sunday, now 5 days in a row!!! I'm pumped!

Comment #41 - Posted by: FinnishCraig m/22/5'8"/156 at April 13, 2010 1:11 PM

Awesome vid....Ben your a bad motha.

Comment #42 - Posted by: leo at April 13, 2010 2:17 PM

44yom 185lbs

My buddy and I did DT today. He was pretty gassed though (he had done a Canadian Forces Fitness test this morning). He's new to CF and he enjoys it a lot.

Andrew: 3 Rds of DT with 95lbs in about 9 min.

Myself: I can't clean 155, so I used 115lbs. Also because I wanted to keep the intensity up as much as posssible. I only took short breaks between Cln's and PJ's.

DT (completed all 5 rds): 11:17

INTENSE...I love it.

Comment #43 - Posted by: Harry at April 13, 2010 2:18 PM

Rest day......I'm gonna get me some can! A&P..cool read.

Comment #44 - Posted by: Chris at April 13, 2010 3:02 PM

5 rounds -
400m run
25 burpees


Comment #45 - Posted by: nickPFD at April 13, 2010 3:26 PM

Who do I talk to and what procedure do I follow to submit a Hero WOD?

Thank You

Comment #46 - Posted by: Harry at April 13, 2010 3:51 PM

Rest day - did some handstand work, need it.

Ran 4 miles:
first two with wife and pushing the stroller with our baby - 18:00
third mile by myself - 25:20
fourth mile by myslelf - 31:19

Comment #47 - Posted by: GleichSTL m/32/175/5'10" at April 13, 2010 5:38 PM


Ryan - thanks for the response - generally I've tried to stick to the spirit of the workout (if the idea is to go until you meet pukie, set the weight so you can get there vs. heavy load and time doesn't matter) but thought I'd throw out the question. Always room to learn.

Comment #48 - Posted by: texinma at April 13, 2010 5:43 PM

3-3-3-3-3-3-3 Deadlift

185 / 205 / 225 / 245 /265 (f#2) / 225 / 225

Cash out
Tabata DU's / Situps - 16 total sets

Credit to one of the affiliate sites, but I can't remember which.

Forced rest day tomorrow due to travel.

Comment #49 - Posted by: texinma at April 13, 2010 5:46 PM

I'm speechless!! Thank you everyone!! perfect example why I do crossfit. Cant wait to open my own!!

Comment #50 - Posted by: ben l at April 13, 2010 6:32 PM

Ben, way to go brother. Semper Fi.

Thanks Crossfit Murfreesboro for that pic of home. Miss those rivers and mountains. A-Stan makes me really appreciate the green of east Tennessee.

Comment #51 - Posted by: Wamphyri at April 13, 2010 11:41 PM

The picture shows 16 foot Baby Falls. It is on a section of the
Tellico river aptly called "The Ledges". The Tellico is a free-
flowing trout stream flowing east from the North Carolina border,
in the vast Cherokee National Forest. And we have no state
income tax!

Comment #52 - Posted by: Dr. Buck at April 14, 2010 11:46 AM
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