April 25, 2010

Sunday 100425

Rest Day


Enlarge image

Steve Flemming, NHB CrossFit, Charlie Co. 4th Recon Marines Sniper Training.

"Running Men?" by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

Chase Ingraham prepares for the South Central Regionals - video [wmv] [mov]

Sergei Rachmaninov - Piano Concerto No.2 - YouTube

Edgar Allan Poe - The Pit and the Pendulum

Up from Slavery by David Boaz, Reason Magazine.

Post thoughts to comments.

Posted by lauren at April 25, 2010 5:00 PM

What a sweet sweet pic

Comment #1 - Posted by: Hijacked at April 24, 2010 5:09 PM

While im familiar with Crossfit Endurance, I would be really interested on what is their actual running program.

Comment #2 - Posted by: Poupart T at April 24, 2010 5:35 PM

wish i had that setup. m40a5 with the premier reticles scope.

Comment #3 - Posted by: chase at April 24, 2010 5:58 PM

Is Lauren really still the person posting these?

Comment #4 - Posted by: Franky Boy at April 24, 2010 6:01 PM

Re: Up From Slavery
While I agree with the author that the state of the 18th century is likely not the best example of a libertarian society, it was the birthplace of one. Simply because the Constitution's contributions to liberty among minorities and women were not guaranteed at the time does not mean the goals of the document, or the people who drafted it, were wrong.

Would federal regulations have brought about the equality now enjoyed throughout America without the 18th century document that preceeded it? A serious question.

Comment #5 - Posted by: Schmieding at April 24, 2010 6:12 PM

Sunday musings (lots on my mind)...

1) Lotta meat on the Rest Day bone today. Let's see what kind of conversation ensues. I'm hoping Barry surfaces.

2) Truth. "Tell the truth, but keep a fast horse saddled."

3) Wrong. I hate being wrong. I hate it even more when someone discovers that I am wrong. It's even worse when they tell me I am wrong.

The only thing worse is when I'm wrong and no one tells me.

4) Apple. In a Business Week article on Apple's recent decision to change some of its iPhone application software rules the author made the following observation: "The commenters insist on the ascription of malice to what is essentially a business decision."

Business is just that...business. It is at its core agnostic to anything but the law and accounting. Malice is typically an example of bad business.

4) Primordial. You know this word; it's the first half of "primordial soup," the stuff from which life is said to have emerged in some pre-prehistoric planet Earth. I recently visited my folks, Grambingo and Grampbingo, and I slept in the "primordial bed."

Have you done this yet, returned to the home of your youth and slept in the bed from which you eventually emerged as a semi-developed life form? It's really weird. The mattress feels just the same. You reach out instinctively to hit the alarm and it's right where it was 10, 20, or in my case 30 years ago. Even though you haven't grown an inch the primordial bed seems impossibly small. How did I fit all those years?

In the end the thought of sleeping in the primordial bed, wondering what it will be like and wondering if you can do it, is a proxy for that old saw: can you go home again?

I think the answer is a qualified 'yes'. Almost everyone can at least try to go home again, and my bet is that for most of us if there's still a home to which we might return, yes, you can go home again.

I just don't think you can stay.

5) Blessings. My friend is dying. I've written a bit about him here and elsewhere, about his courage, his hope, his grace as he faces his illness and his fate. The battle has been lost, and we now await whatever comes next. His response is to be blessed.

My friend paints a picture of his world, a picture that is as inspirational and uplifting as it is surprising. About to retire to his death bed even as I emerge again from my primordial bed my friend looks above and sees blessings. Nothing but blessings, circling above as if in some celestial holding pattern, there above him just waiting to land.

I wrote once before of another friend the Baptist Minister who preaches that "my blessings are on the way." I love that. This image, the image of those blessings not only on the way but right there above, circling me in that holding pattern, getting ready to land...well...

It comforts me to think of them there, my blessings, right there in that holding pattern waiting until I need them. I find comfort in the blessings circling my friend, and I thought of yesterday and Lisa Espisito and her loss, and I hope that she can see her blessings when she can look up, see them through her tears.

May her blessings, may my friend's blessings, may your blessings be on the way.

I'll see you next week...

Comment #6 - Posted by: bingo at April 24, 2010 6:12 PM

WODs have been great and I am getting into the posted links of music and social articles. TRUELY constantly varied, and functional. Keep it up.

Comment #7 - Posted by: Jimbo at April 24, 2010 6:19 PM

a day late:
my heart sinks and i say a prayer every time i see a new hero wod. but recently a trend is bothering me. why were'nt these brave men worthy of a 'hero' wod when they died. the last five hero wod's were all dedicated long after they were killed. why?

Comment #8 - Posted by: its ryan not ryan at April 24, 2010 6:31 PM

So where again are the 2010 games being held at??

Comment #9 - Posted by: NOYB at April 24, 2010 6:39 PM

NOYB - Tune in tomorrow!

Comment #10 - Posted by: Tony B at April 24, 2010 6:46 PM

Awesome piece of music posted today.

Comment #11 - Posted by: MB at April 24, 2010 6:47 PM

FInalllyyyyy a rest day! I thought it would never come

Comment #12 - Posted by: Paul at April 24, 2010 6:56 PM

Yay Chase! Proud of you, man! Can't wait to see you crush it at Regionals. Smith fam loves the CFDC community too. :)

Comment #13 - Posted by: Lindsey Smith at April 24, 2010 7:20 PM

Comment #8 - Posted by: its ryan not ryan

#8 - logistics friend. Think about it.

There's a time delay from event to notification of the deciders, and another with info verification, and another as what is written and what is said, and waiting for a photo and ... who knows?

Don't make too much of the delay, IRNR, it isn't significant. The delay does not reduce what is significant. Paul

Comment #14 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 24, 2010 7:21 PM

POE - the greatest writer (except for Shakespeare) of all time. why this story and why use his prose on CF?

Actually get into his works - it's soooooo scary.

saw the movie the pit and pendulum in high school in the sixties. WOW what a heart pumper.

Comment #15 - Posted by: cindy/CF Grandmom at April 24, 2010 7:56 PM

I almost despair of late, when thinking of the over-expanding government that seems like such a good idea to some, that our magnificent Constitution, which codified incredible ideas such as "rights endowed by our Creator" also codified ownership of humans. I think Jefferson was right, and we all pay for the sin of slavery today.

Not as big a price as the slaves paid, and I remain humble and thankful for that.

It is interesting to consider the cognitive dissonance of so many who happily discussed the golden age of liberty whilst repressing the certain knowledge of the astonishing abuse of State power that was first legal ownership of slaves, and became State blessed and enforced segregation and repression.

The entire topic remains a prime example of why the State must be restrained in "size, scope, and power."

Bingo, while malice may be a characteristic and at least a correlate of bad business, the soul of good business is to deliver something to someone else that is desirable enough to inspire cooperative exchange. It is 'giving people what they want.' Business, for all the numbers and calculations and manipulations and frequently presumed soullessness, is nothing if not a testament to cooperation over coercion. There's nothing a government can do that even approximates such.

There's no perfection in the world but I advocate the imperfect world of cooperation over the imperfect world of coercion - however far I could get the slider over towards the former, I would consider that a 'good.'

Interestingly, your particular flavor of medicine puts you at the most cooperative end of the medical care spectrum. Not coincidentally, yours is also the end of the medical spectrum with the highest quality and best cost competitiveness.

As to blessings, so many from my association with CrossFit, and I enjoy considering those that still await delivery, thanks for that meditation. Paul

Comment #16 - Posted by: Apolloswabbie at April 24, 2010 8:32 PM

Hard to tell from a photo, but I'mma guess 800m.

Comment #17 - Posted by: csweet at April 24, 2010 8:34 PM

Lest we forget. Thank you ANZACs.


Comment #18 - Posted by: JD in Cowra, Australia at April 24, 2010 8:44 PM


It's good to see the ANZAC's get a mention, i went to my 1st dawn service today, and it was great to see a good turn out in a small town

Comment #19 - Posted by: Anthony, Australia at April 24, 2010 9:16 PM

Are there any workouts that involve mma techiniques, (hip escapes, russian getups, bridges, etc.) but with kettlebells or free weights?

Comment #20 - Posted by: jak at April 24, 2010 9:18 PM

Rach rocks.

Comment #21 - Posted by: Archon at April 24, 2010 10:46 PM


Beautifully written as always, thank you.

I haven't mentioned it before, but I am deeply sorry about your friend. I can only pray that his pain is brief and that he passes with the same dignity and grace that he so obviously has been blessed with in life. From what you write about him, we could all surely learn from his courageous, optimistic and thankful spirit.

I pray that something beautiful and good will spring from what I know is an incredibly difficult time.

Keep your chin up and hang in there brother.

Comment #22 - Posted by: Playoff Beard at April 24, 2010 10:49 PM

Isn't it Rachmaninoff, not the -ov ending? Either way, fantastic piece of music. Surprisingly I had never heard of the piece until reading The Fountainhead where Ayn Rand writes about Piano Concerto No 2 and Tchaikovsky's Violin Concerto in D No 1. Two VERY intense works of art.

Comment #23 - Posted by: Rick Diamond at April 24, 2010 10:52 PM

i remember the ANZACs, and thank them for the life we now lead, Lest We Forget...

Comment #24 - Posted by: charlie at April 24, 2010 11:25 PM

Chase is a hell of a guy, as are all the Crossfit Dallas Central crew. They've been a great, welcoming community when I stop in during work trips. Glad to see him profiled.

Comment #25 - Posted by: J Rozelle at April 24, 2010 11:27 PM

today is ANZAC day in Australia,A day to remember those who gave there lives for us to live in peace.My grandfather lied about his age to join the army,his brothers joined the air force and navy.he was the only one to come home.lest we forget.putt brothers in arms on the stereo and crank it up

Comment #26 - Posted by: craig mcneilly at April 25, 2010 12:40 AM

it's ryan not ryan #17,

You know, I read your posts a couple of times and I'm glad I waited to reply. I get your sadness; I get your anger. I do. But seriously, Brother, you're directing your emotion in the wrong direction. Of all things to get upset about with something like the loss of an LEO you are choosing to be angry about the timing of a memorial?

A "Hero" WOD is a very, very special thing. There just aren't that many of them, and I'm sure that there are unfortunately quite a few Crossfitters we've lost in the world who might "qualify". In a world where the death of a policeman or the loss of a local soldier is above the fold one day, page 9 the next, and then gone from the local consciousness how can you find fault with a memorial that will now be here, among hundreds of thousands of Crossfitters, FOREVER?

It's kinda like you are ascribing malice to the creation of "Hero" WOD's. It just doesn't fit, Brother. The Crossfit tradition of creating "Hero" WOD's to memorialize and cherish the sacrifice of fallen Crossfitters is really nothing but good. Your criticism is like nitpicking around the corners of a free-food for the hungry outpost, complaining about the order of the courses when someone is feeding you for free. You are angry that you are hungry, and yet you are directing your anger at/to the wrong place.

I get the anger; I get the sadness. How wonderful that here, chez Crossfit, where Paul and Lisa 'lived', Paul will now 'live' forever in our memory in the WOD "Paul".

It's a good thing Ryan. Let it be just that. Let it be.


Comment #27 - Posted by: bingo at April 25, 2010 5:43 AM

I studied Poe in high school and fell in love with some of his works: The Raven, The Fall of the House of Usher, The Tell-Tale Heart. No other pieces of literature have ever given me goosebumps.

Comment #28 - Posted by: TJ Miller M/22/6'0"/165 at April 25, 2010 6:07 AM

Bingo, your Comment #6...wow, powerful and beautifully written. Thanks so much.

I laughed at point #2, but I have to say that point #3 is absolute truth. A kind of deep-down, only admit it to yourself truth that is so glaring most people can only look at it sideways.

I have copied both of these to my "favorite quotes" folder. Hope that's ok with you.

Have a great rest day.

Comment #29 - Posted by: demi at April 25, 2010 6:15 AM

way to go chase! great video. all you dallas central guys and gals, spencer, sam, dean, anthony, victoria have built something pretty special at your box. glad to see your success. should be quite a throwdown at regionals.

Comment #30 - Posted by: ken c at April 25, 2010 6:38 AM

Great pic! Semper Fi.

Comment #31 - Posted by: Stark at April 25, 2010 7:06 AM

Kansas City Trolley Run, 4 miles 28:15

Comment #32 - Posted by: AdamA at April 25, 2010 8:34 AM

"Paul", details there. With great sorrow and humble thanks.

Comment #33 - Posted by: bingo at April 25, 2010 10:27 AM

If you liked today's musical selection, you may enjoy the movie "Shine".

Thanks for the stimulation of body and mind.

Comment #34 - Posted by: DocJ at April 25, 2010 10:45 AM

I’ve always been surprised at the vitriolic self criticism that US citizens tend to direct at how their nation is currently set up. While the US isn’t my preferred place to live, I don’t see it as being as bad as some of the more vocal home grown critics make it appear. “Up from Slavery” reminds me of a short story, I belief it was by Heinlein. In a future US, factionalism has resulted in all but four people leaving the US, either because they were forced out or because they were disgusted with where they saw the country going. The end of the story has the viewpoint character figuring that he’ll finally be able to have a perfect US once the other three are gone. I think both Boaz and Heinlein are warning of the danger of extremism, which considering that Islamic extremists are currently one of the main enemies of the US is a little ironic.

Comment #35 - Posted by: KCN at April 25, 2010 11:16 AM

Grand test of mental toughness for me. 43.23

Scaled 155 for ovhd - did 30m w 185 and that house of cards fell, perhaps because I went 60 YARDs instead of 60 FEET.

KTE = GOAT. PR 23 unbroken DU

Comment #36 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 25, 2010 12:03 PM

Apolloswabbie, 23 DU! Nice.

Comment #37 - Posted by: bingo at April 25, 2010 2:08 PM

Hey,Im totally new to working out, and a friend let me on to this program. I was just wondering if its normal not to be able to finish workouts when you firt start?

Comment #38 - Posted by: Preston at April 25, 2010 2:12 PM

Rach #2. Does not get any better.

Comment #39 - Posted by: Matt S at April 25, 2010 2:15 PM

I took from the article the point that history is the enemy of doctrine. The particular, the real the naked fact has always been the bane of the ideologue (whether Marxian or libertarian). Sexism, racism, and religious bigotry (of either the 18thC north Atlantic or the 21st century varieties), are real. It irked Communists of 1914 that the national proletariats of Europe lined up to slaughter one another in the fields of Europe. It irks libertarians to be reminded that racism and sexism meant that the promise of inalienable rights was realized by a minority of Americans until well into the 20thC. Racism and sexism do not justify the present government behemoth. However, their persistence and their effects make it plain that that the robust protection of property rights is not a sufficient condition for liberty.

Comment #40 - Posted by: Prolix at April 25, 2010 2:24 PM

Comment #37, response to Preston.

I would say yes, it is highly likely there will be some workouts you cannot finish. Removing general athleticism from the equation, you will find that many of the Olympic lifts require practiced technique to "rep" the prescribed weight. Additionally, you will find that high reps of pull-ups, muscle-ups, knees to elbows take time to develop.

My recommendation is to substitute a weight you're comfortable with until your technique and strength allow for the prescribed weights.

Good Luck

Comment #41 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at April 25, 2010 2:28 PM


Just curious why I never see %of body weights prescribed for workouts. My "small person" syndrome feels this might level the playing field a little on some of these workouts. Also curious if such considerations are given at the Crossfit games?

135 HPC for reps.
135lb =73% of body weight for a 185lb person
135lb =93% of body weight for a 145lb person

185lb overhead walk = bodyweight of a 185lb person
185lb overhead walk = 127% bodyweight of 145lb person

Don't get me wrong, I still like to complete workouts as rx'd and do well against all comers!

Comment #42 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at April 25, 2010 2:33 PM

took the Endurance Cert last weekend, Coach Brian Mackenzie is a GENIUS!!!!!!! i loved every minute of the cert...tons of information great training tips, awesome diet facts incredible running improvements...the cert was THE GREATNESS ITSELF

Props to Coach Mackenzie and Nuno Costa, reemember Ecuador is now your HOME

Big hugs and bad english

Comment #43 - Posted by: s'more at April 25, 2010 2:35 PM

Re: Up from slavery

I am profoundly offended by this article.

It attempts to demoralize this country's founders by their association with slavery.

Slavery has existed since the inception, and still does. Legal ownership by one man of another existed in EVERY great civilization including that of the Old Testament and ancient Greece.

Western Civ including the US is unique in its abolishment of slavery on its own accord, the blood price for which has been paid in full (think Civil war, civil rights movement, etc.)

In this social climate, for the author to paint this country's founding with the poisonous brushstroke of "racism" is nothing less than an attempt to deligitimize the very moral basis of the United States. I cannot imagine what would motivate such a desire.

Comment #44 - Posted by: Josh Pinson at April 25, 2010 2:42 PM


Big hugs and bad English, right back at you brother.

FRAT power, activate!

Comment #45 - Posted by: Playoff Beard at April 25, 2010 3:37 PM

Re: #42 Mark Lovelace

You're correct that the weighted workouts are biased against the smaller types, but the bodyweight workouts are biased against the larger types. Speal and Josh Everett are good examples of the smaller and bigger body types as well as how to handle the "disadvantage" the body types present.
One of the ideas in crossfit is that life doesn't scale so neither does the main page. While in training scaling is legit (I do it a lot), but if the weighted workouts were scaled to suit the smaller person, then the body weight workouts would have to be scaled for the larger people and that just goes against the grain. Take the weights presented on the mainpage as the ideal you should be shooting for, whether you're 150 cm and 50 kg or 230 cm and 120 kg.

Comment #46 - Posted by: KCN at April 25, 2010 6:58 PM


The point is to paint truthfully. Would you prefer a false painting produced with approved brushstrokes?

There is nothing immoral in acknowledging the truth. On January 10, 1791, the day Vermont, the last of the original 14 states ratified the US Constitution, over 700,000 human beings living in those 14 states were slaves. That number would rise steadily in the following 60 years.

That does not reflect badly on a single American alive in 2010. It does not undermine the moral character of America because the moral character of America is what America does, it is what Americans and their institutions do, how they respond to the moral achievements and failures of their mothers and fathers.

It does undeniably complicate the story of the founding we need to teach our children. But what a lesson it makes, and unlike the Greeks and the Romans, Americans can teach their children that their nation abolished slavery from within.

Comment #47 - Posted by: Prolix at April 25, 2010 8:24 PM

Who controls the past controls the future.
The narrative of US history as an expansionist and opressive empire may be partly rooted in fact but that is not why it is repeated. It IS important what version of history is taught. More later.

Comment #48 - Posted by: Josh Pinson at April 26, 2010 5:13 AM

Coach ... don't know how I missed signing on yesterday! But Yes! and thanks for listing Rachmaninoff! jo

Comment #49 - Posted by: Jo at April 26, 2010 9:04 AM

Yesterday the wife & I ran the Big Sur 2010 Marathon (26.2-miles), our first marathon. My only training was both the crossfit.com and crossfitendurance.com WODs working out at 24hrs Fitness. No pain, no injury, no cramping, three trivial toe blisters. Today I did air-squats and went up & down stairs 2-steps at a time. Bonus today is a Crossfit Endurance rest day. My wife is in pain & exhausted, having only done LSD treadmill runs at 24hrs fitness. FWIW, the QuadDipsea videos were an awesome inspiration for Big Sur. THANK YOU Team Unscared!!!

Comment #50 - Posted by: Luke Mullen at April 26, 2010 4:31 PM

Sweet piece of music, thanks for linking.
Workouts have also been awesome.

Comment #51 - Posted by: Josh Pinson at April 26, 2010 5:33 PM
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