May 3, 2010

Monday 100503

Rest Day


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CrossFit Level 1 Courses: CrossFit Strong, CrossFit LKN, CrossFit Calgary.

"Setting Up Box Squats" with Jesse Ward, based on the Westside Methods by Louie Simmons, a CrossFit Journal preview video [wmv] [mov]

Rob Orlando and James Hobart push each other, by CrossFit Again Faster - video [wmv] [mov]

The Impossible Duet: Handel-Halvorsen Passacaglia for Cello and Violin

William Shakespeare - Sonnet 73

"Gambling with Other People's Money" by Russell Roberts, The Mercatus Center at George Mason University.

Post thoughts to comments.

Posted by lauren at May 3, 2010 5:00 PM


Comment #1 - Posted by: bill at May 2, 2010 5:03 PM

glad of it.

Comment #2 - Posted by: kevin o at May 2, 2010 5:11 PM

how old is hobart

Comment #3 - Posted by: Kevin at May 2, 2010 5:28 PM

CFM rocks!!

Comment #4 - Posted by: Ray K at May 2, 2010 5:46 PM

I just wanna say thanks to all the trainers that were at CFLKN this weekend in Huntersville, NC. You guys were great and I really appreciate the knowledge that was handed down to us as Level 1 trainers, I would also like to thank the owners Greg and Kathleen Falasca for hosting it!

Comment #5 - Posted by: Jake Isenhour at May 2, 2010 5:52 PM

I completed the Level 1 cert at Huntersville, NC this past weekend. As they should be, the instructors were well-versed in their knowledge of all things crossfit. Each lecturer had a style that lent to them being able to keep my interest and had anecdotes that were able to get key points across. The lecturers that stood out as above average, were Joe Alexander and Chuck.
The instruction for the movements was awesome. I was able to see my faults in all the movements. By seeing these, I hopefully will be able to progress in my workouts and avoid injury.
I think anyone who is into crossfit and has the means should consider attending a level 1 cert.

Comment #6 - Posted by: Emerson at May 2, 2010 6:06 PM

I had a great time and learned a lot at the Crossfit LKN Huntersvile NC cert this weekend. The trainers did an excellent job!! Great hosts with a smart looking box too!

Comment #7 - Posted by: Jessica Strange at May 2, 2010 6:12 PM

Long paper on a dry subject, but well written and important for every American to understand.

Comment #8 - Posted by: Philbert at May 2, 2010 6:22 PM

Awesome cert in Huntersville NC! thank you to all the trainers and the great hosts!

Comment #9 - Posted by: Kent Green at May 2, 2010 6:23 PM

Did a good one today I wanted to recommend

500m row
50 box jumps
30 lunges with 45lbs overhead
three rounds
a 4th 500m row


makes the legs jello ;)

Comment #10 - Posted by: Aaron at May 2, 2010 6:33 PM

I had a great time this weekend at Level 1 Cert in Huntersville NC (Crossfit LKN). My knowledge of crossfit and its functional movements grew immensely. Thanks to the owners who really welcomed us and made us feel at home in their outstanding box. Joe and the coaching staff you’re all great instructors and priceless members of the crossfit community. It was truly an experience that I will never forget. I can’t wait to pass on the information to others!!!!

Comment #11 - Posted by: Chad McCall at May 2, 2010 6:53 PM


Comment #12 - Posted by: Ryan Warkentin at May 2, 2010 6:55 PM

I was completely impressed with the CrossFit Level 1 Certification in Huntersville. I felt that the trainers were extremely knowledgeable, truly motivating, and exceptionally professional. The conference ran smoothly and efficiently, and I was motivated to learn through every minute of the lectures and group work. I am brand new to CrossFit, but I feel that I gained an unbelievable amount of experience and knowledge in the 2 days. I passed the test because the trainers did an amazing job at teaching me what I needed to know, and because the course materials followed perfectly with the lectures. Thank you, Thank you.

Comment #13 - Posted by: Meghan at May 2, 2010 7:05 PM

A huge THANK YOU to the CF Level 1 Cert trainers and hosts at CrossFit LKN in Huntersville, NC!!! The weekend was extremely fun, educational, and did I mention f-u-n? The lectures were very informative and very well put together. The trainers really have an eye for coaching and teaching us to coach all the movements. I'm sad it's over, but excited to start coaching at Ultimate CrossFit! :)

Comment #14 - Posted by: Mie Yoshinaga at May 2, 2010 7:13 PM

I love Rus Roberts and read Cafe Hayek daily, can't wait to read this paper.

Comment #15 - Posted by: Apolloswabbie 72.5 209 46 yoa at May 2, 2010 7:40 PM

I just completed Level 1 Cert in Dallas, Texas. I wanted to say thank you to Spencer, Justin, Adrian, Russell, and Lisa. You guys are great instructors.

Comment #16 - Posted by: Victoria at May 2, 2010 7:48 PM

Awesome weekend at CF Strong in Dallas! The cert trainers, Lisa, Spencer, Russel, Adrian, and the tall guy (who is one of the nicest people I think I have ever met so sorry I can't recall your name) were patient, knowledgable, and great coaches. They all exceeded what I expected as trainers and as people. Extremely humble people given their fitness levels. Thanks again. We will honor the work you put into it by being the best trainers we can be. Thanks again!

Comment #17 - Posted by: Corey at May 2, 2010 8:02 PM

Awesome certification experience in Huntersville at LKN. Awesome staff from headquarters and great box. Trainers had to be great for such good representation already on the comments, great to meet everyone this weekend.

Comment #18 - Posted by: Kevin P at May 2, 2010 8:13 PM

Great cert put on by an awesome staff at Crossfit Dallas. Boz, Russell, Lisa, Spencer, and Justin were excellent instructors. Awesome comic relief by Spencer. His motivation and enthusiasm was infectious. Special thanks to Boz and Russell who jumped my Jeep after figuring out the new fangled battery device on the rental.

I'm going to go to the unit tomorrow and teach everyone to squat!


Comment #19 - Posted by: Mike Conner at May 2, 2010 8:22 PM

Interesting article. "...all profit and no loss make Jack a dull boy".

Could the bubble have been avoided if government policy had required %5 minimum downpayments across the board and insurance on any home bought with a downpayment of less than %20?

Comment #20 - Posted by: Prolix at May 2, 2010 9:08 PM

I completed the cert this weekend at Crossfit Calgary. Stephane, Nadia, Todd and Jesse were FAN-FREAKIN'-TASTIC. I've been doing crossfit for just over a year, but I came away with so much knowledge. I'm now extremely confident in my ability to teach crossfit to others because of what I learned this weekend from these amazing instructors. I think the four of them work very well together and they compliment each other's personalities. As soon as I hit the gym tomorrow I'll be working on my kipping pull-up with the progressions Nadia taught us. Thanks guys!!!

Comment #21 - Posted by: Taysea at May 2, 2010 9:10 PM

Guys, the Dallas Cert team was BAD ASSS!If you've never had Russell count down 3..2..1 in the middle of Fran...well, it sucks! However, I couldn't do it without his guidance. Keep up the great work. Boz, Russell, Lisa, Justin, and Spencer- You truly inspire. Thanks. Unforgettable weekend.

Comment #22 - Posted by: Craig at May 2, 2010 9:59 PM

Jesse Ward!!!

Comment #23 - Posted by: Lindsay Schilaty at May 2, 2010 11:22 PM

Rob Orlando and James Hobart are awesome representatives of the sport of CrossFit...So humble.

Scary that Hobart hasn't tapped into his mental toughness, can't wait to see the results when that does happen.

You both are inspirations!!!

Comment #24 - Posted by: Danny at May 3, 2010 1:14 AM

Interesting, Prolix. That's what used to be called a "conforming" loan, and it used to be what was necessary for a mortgage to qualify to be purchased and packaged by Frannie and Freddie. That and the fact that the rating agencies previously dinged any mortgage-backed security with anything BUT conforming loans with a very poor rating making it harder to sell.

In the end the whole housing 'crisis' should still be laid at the feet of government. Multiple layers of regulations which made it progressively easier to profit from less and less secure mortgages, coupled with regulations that demanded the floating of mortgages that were further and further from conforming, finally wedded to Congressional mandates that Fannie and Freddie 'support' the goal of increased home ownership by buying and packaging these loans.

In the end every player was simply behaving in a manner of rational self-interest based upon his/her position in the food chain. Just another example of the "law of unintended consequences" when government insists on social engineering through regulation. It was precisely the regulations on the books in the 70's and 80's that prevented this type of stuff before, regulations that were denuded by successive Executive and Congressional mandates from both sides of the political spectrum.

Once again...TANSTAAFL.

Comment #25 - Posted by: bingo at May 3, 2010 4:19 AM

Thank you to the trainers and hosts for a great weekend in Huntersville, NC! The lectures were engaging and supplemented the readings perfectly. Analogies were great to explain material and make it easier to remember. Demos were well-organized with lots of great practical tips.

Comment #26 - Posted by: Lara at May 3, 2010 4:38 AM

CFWU & 5 minutes barefoot jumping rope- PRed with 75 consecutive DUs. Then, various sprint warmup drills. Work: 10x100m sprint, rest 1:30. Slowest- 15.4; Fastest 13.9. Recovery: Handstand progression skill work.

Shara/30/F/68/138- Make up Amanda WOD, grad school orientation trip kept her out four days; not as RX'd
30 Handstand push-ups (working depth)
40 Pull-ups (still jumping, but incorporating kip to go CTB)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Time: 20:16

Cheers from Thailand!

Comment #27 - Posted by: Tim/35/M/70/170 at May 3, 2010 4:44 AM

Chuck, I am sitting in the Dallas airport, looking at the group photos from this weekend, I see you sitting there in your photo from the Huntersville cert, and I busted out laughing, out loud. Sitting there with your legs straight out, hands on your knees, and a big smile. Like a big kid. I love it. Thanks for the Monday morning laugh. ;-D

Comment #28 - Posted by: Lisa Ray at May 3, 2010 6:04 AM

Had a blast and learned a lot at the level 1 cert in Huntersville, NC. Thanks to the Crossfit staff.
great people with great knowledge. Thank you guys and girl for sharing your expertise!!!!!!!

Comment #29 - Posted by: Mike Hirst at May 3, 2010 6:56 AM

Thank you, thank you Crossfit Cert Level I crew in Dallas!!! What an awesome weekend at Crossfit Strong. I was truly impressed by the Crossfit staff; their knowledge, expertise and humbleness. Their attitude and demeanor exemplify the true essence of health/fitness, happiness and passion. I walked away with an incredible amount of knowledge that was not overwhelming (able to grasp in a short amount of time)and very pertinent to my coaching interests. They have inspired me to take my coaching to another level and start the process of many more certs to come. Thank you Lisa, Justin, Spencer, Russell and Adrian! Thank you for an incredible experience!

Comment #30 - Posted by: Stacey at May 3, 2010 7:01 AM

Thanks to all of the trainers at the level 1 in Huntersville, NC this weekend. Had tons of fun, and learned a lot. For those that are worried about the test, just read the manual a couple times, and it shouldn't be too difficult.

Comment #31 - Posted by: Daniel Ballou at May 3, 2010 7:32 AM

I just wanted to thank the level 1 certification staff that came to Crossfit Calgary this weekend. Stephane, Nadia, Jesse, Todd you guys were amazing i learned so much and can't wait to go out and teach other people. I would also like to thank Crossfit Calgary for letting us use their great facility.

Comment #32 - Posted by: grant spicer at May 3, 2010 7:43 AM

Thanks to Joe, Chuck, J Mac, Mike G, Bobbi and Andy for a great cert this weekend at Crossfit LKN. You guys were great. Didn't realize you could learn so much in 2 days. Also, thanks to the staff at LKN for allowing us to use your box. It was great. 3,2,1 Go!!!!!!!!!!!!!!!!!!!!!

Comment #33 - Posted by: SB at May 3, 2010 7:45 AM

There was an article the other day on the journal about global warming and a majority of the responses stated this type of article doesn't belong on a fitness website because it has nothing to do with fitness. I haven't seen one negative post on the article "Gambling with other people money"... Wonder why that is?

Comment #34 - Posted by: Jeremy at May 3, 2010 8:05 AM

30/M/143/ 5'10

YAY! Glad to be back in the states today after my 5 deployment, got to love crossfit. have a nice rest day everyone.


Comment #35 - Posted by: santi at May 3, 2010 9:14 AM

I did the cert in Dallas this weekend and LOVED it! All the trainers were so great at teaching everything and making it all easy to understand and making it possible for us to then turn around and teach it. Adrian is probably the best public speaker i have ever seen/heard! the other trainers were all so great too! So excited to put everything in to action and really step up my own training and coaching! Thank God for Crossfit!

Comment #36 - Posted by: Kelli at May 3, 2010 9:36 AM

Completed the cert this weekend in Dallas and had a great time! Thanks to all the trainers; Lisa, Justin, Russell, Boz, and Spencer. They all did an awesome job presenting the material and are an inspiration. The class was very well put together and flowed quite nicly. One last thing, Thanks Coach Glassman for Crossfit!!

Comment #37 - Posted by: Chris at May 3, 2010 10:42 AM

#29 Jeremy,

People always respond that way to a religious post by Coach.

Comment #38 - Posted by: bingo at May 3, 2010 11:13 AM

Best quote of CF cert Dallas, Russell, on core stability: "when you pry something open, do you want to use a crowbar or a banana."

Comment #39 - Posted by: Matthew Harold at May 3, 2010 11:27 AM

I just want to say thanks to the instructors at the level 1 cert in Huntersville, NC. I had an awesome time and learned an incredible amount. You all were very professional and made it fun at the same time. I really appreciate all of the help.

Comment #40 - Posted by: Justin G at May 3, 2010 11:41 AM

I was at the level 1 in Huntersville this weekend. Instructors were great as well as the facility. Thanks to everyone for a great weekend.

Comment #41 - Posted by: Jacob at May 3, 2010 11:42 AM

I attended the Level I Cert this past weekend at CFLKN in Huntersville, NC. Top notch training staff, thanks guys.

Comment #42 - Posted by: mike at May 3, 2010 12:15 PM

Sunday's WOD, details there.

Comment #43 - Posted by: Kamper M/45/200/74" at May 3, 2010 12:20 PM

It's fun to go back to 2006 and read the rest day comments on the economy. Back then people thought the economy was doing well and the libertarians pointed to Bush's tax cuts and his libertarian approach to economic policy. The libertarians claimed their ideology was fully vindicated.

Now that the economy is in the tank, they claim that Bush and Congress were engaged in social engineering and the money sloshing through the economy was solely due to mismanagement by the Fed. Again, the libertarians claim their economic ideology is fully vindicated.

Comment #44 - Posted by: Jerry at May 3, 2010 12:48 PM

The author hails from a libertarian bias (Hoover, Hayek, Mercatus Centre). His prescription for the problems we've experienced? Eureka moments are not the result of tired, pre-ordained journeys. Sadly, this is just another paper pushing a libertarian agenda.

The article spreads blame with gusto. Amongst the guilty are homebuyers, banks and Wall Street but the most blame is reserved for politicians who we are told, delight in spending others' money and seek to hide this where they can. Ultimately, his analysis and prescription seem both shallow and reflexive.

Let us move away from a "conservative v liberal v libertarian v neocon" analysis. It seems that modern civilisation has created a monstrously large and complex series of inter-connected behemoths of finance, food production, border control, sovereign debt, depletion of natural resources and the whole thing operates with a fiat system of currency (ie, based on trust). We go about our daily lives oblivious to the fundamentals underpinning our standards of living and utterly disconnected from much of what is truly important to how our world works. We use technology we do not fully understand, we eat food with which we have no connection and we do not understand even a fraction of the world financial system which props up our lives, its products, its underpinnings, its shortcomings and its complex web of international interconnection.

It now appears as if our "leaders" are also scared and see their choices as tantamount to playing "economic Jenga". They are paralysed with fear, scared to remove another stick in case the edifice comes crashing down. And woe betide us if that should happen. A run on banks in a civilised country - a big one in particular - will put us into a world of civil disorder and strife. Loss of trust in our systems must be avoided at all costs. So we bail out the Greeks. We bail out the banks. We forgive some third world debt, but not all (it's an important part of the edifice after all). We are without real choices where we are without real understanding. The Bush quote is bang on the money.

The author's bravado about freedom to fail is utterly misplaced. Let's NOT carry out the experiment on a sentient patient. There is no obvious grand solution because we're out of our depth.

Ultimately, we are witnessing the problems associated with innate human greed and the shortcomings of the systems such a creature builds. This is as old as history itself. Ultimately, we need protection from ourselves. Which is something of a circular plea.

We benefit by restoring simplicity and transparency to how the world works. We should not be slaves to our own creations. We should be confident in how the world works, confident in our contributions to it. We should not be a loose collective of worker bees, praying that markets we don't understand deliver returns we can't guarantee, to allow us to retire to standards of living we may not deserve. Our modern day decisions mirror Mayan blood sacrifice. The sacrifice (virgins / bailouts) benefit the few (high priests / executives, bond holders) and are utterly unrelated to the eventual outcome (decent crops / preservation of the system).

Starting from here, it's hard to see how we're ever going to get back to that simplicity. A massive adjustment in expectation is probably a required, and elusive, first step.

Comment #45 - Posted by: J1 at May 3, 2010 1:14 PM

A big thanks to coaches Jesse, Nadia, Todd and Stephane who made the material and the experience memorable at the Level-1 Cert in CF Calgary. I passed!

Before this weekend I questioned the "perceived value" of attending the cert with a one week old injured lower back. With the coaches scaling and care, I was able to participate in every exercise and every workout. My respect and appreciation for the CrossFit model is now through the roof!

What an awesome weekend! I'm proud to be a new CF Coach. Thanks!

Comment #46 - Posted by: Mike Shilton at May 3, 2010 1:22 PM


A majority of leading economists today are incompetent, and this paper is a perfect example. They think that money is the measure of wealth and believe that statistics and math equations can predict the future instead of setting beneficial goals for the nation. The physical and mental development of the individual is our common interest as a people.

The question is always how can we manipulate money or policy to make more money, and never how can we make life better for our children?

Comment #47 - Posted by: Geordan at May 3, 2010 2:04 PM

I had a wonderful time at the level 1 cert this weekend at CF LKN in Huntersville. The HQ trainers were very knowledgeable and extremely fun!! The experience was everything I had hoped for and expected from CF. THANK YOU!!!!!!

Comment #48 - Posted by: Mie Yoshinaga at May 3, 2010 2:07 PM

Great cert this weekend in Dallas! Awesome job by all the instructors they were amazing motivators and educators. Thanks to the Dallas Strong box for being a wonderful host.

Comment #49 - Posted by: Ryan Schaefer at May 3, 2010 2:08 PM

21, 15, then 9 reps of 45 pound barbell Squat snatch (1st 3 were 65#) and assisted Chest to bar pullups in 10:53!


"Illegitimi non carborundum!"

Comment #50 - Posted by: Bill Hoogsteden at May 3, 2010 2:27 PM


cfwu x 3

185 lbs x 3 / 20 reg dips
195 lbs x 3 / 20 reg dips
205 lbs x 3 / 20 reg dips
215 lbs x 3 / 10 reg dips
225 lbs x 3 / 10 reg dips

Comment #51 - Posted by: tpdfish at May 3, 2010 4:19 PM

squat snatch 65#
pull ups blue band assist


Laura f/47/5'7/150

Comment #52 - Posted by: power-girl at May 3, 2010 5:10 PM


The requirements of %5 minimum downpayment and insured mortgages under 20% down is what we have in Canada.

If Fanny and Freddy should be thrown out like dirty bath water, then so be it. Let's not through out the baby too (policy-making qua policy-making).

I think unintended consequences are not necessarily bad - some are good, some are bad, some don't register. My point is that good policies like the 5/20 produce good intended consequences and limited bad consequences.

Comment #53 - Posted by: Prolix at May 3, 2010 5:11 PM

F/34/5'3"/108 Biked, jogged, and walked with my twin 11 yr old girls for a total of 7 miles :)

Comment #54 - Posted by: Mindy S at May 3, 2010 5:27 PM

Prolix #45,

Preaching to the choir! 5/20 was de facto "policy", in effect a market driven or derived (sorry...bad pun under the circumstances), and it prevented the very creation of much of what led to the bubble/burst.

Fannie and Freddie were really big and powerful, but ultimately not really all that dangerous or fragile until they dove into the shallow end of the swamp.

Comment #55 - Posted by: bingo at May 3, 2010 5:52 PM

23 / M / 5'9" / 135lbs

Run 5k, scaled to 2.5mi

I meant to do the full 5k today, but my lower back was bothering me the whole time because I tweaked it somehow doing back squats recently, so I wimped out and stopped. Next time.

Comment #56 - Posted by: BC at May 3, 2010 6:23 PM

WOW! Stephane, Todd, Nadia and guys ROCK! It was an intense weekend with great instruction and demonstrations. LOVED IT! I am looking forward to the CrossFitKids cert in Ramona in 2 weeks. Thanks for a weekend to remember!

Comment #57 - Posted by: Candace at May 3, 2010 6:40 PM

Super stoked on the Calgary level 1 cert! The staff was great! Good mix of humor and science. You guys played off each others energy and it was obvious you all have a real passion for all things CrossFit. Pumped to get back in the box in Saskatoon and put my new skills to the test.

Thanks for everything.

Comment #58 - Posted by: GarrettS at May 3, 2010 8:44 PM

KUDOS to Stephane, Nadia, Todd and guys were amazing...i learned a lot over the its time to impart the knowledge i gained to my clients...

thanks again for an awesome weekend!!!

Comment #59 - Posted by: Rob A. at May 3, 2010 8:56 PM

A problem we have in the United States is that our politicians score points with the electorate by producing short term results for special interest groups. Giving such people unlimited authority to regulate complex systems with obscure and delayed cause and effect relationships is like giving an immature teenager who wants to be popular the home equity line of credit checkbook and telling said teenager to go make some new friends. The teenager bears some blame when the house is foreclosed, but the parents bear more.

Comment #60 - Posted by: Philbert at May 3, 2010 8:57 PM

#59 continued:
The parents (voters in our present situation) have to restrict the privileges of the teenager (politicians) or everybody ends up bankrupt except the new friends, who either get rich (like the bankers) or have a roaring good time for a few days (like the nonqualified borrowers).

Comment #61 - Posted by: Philbert at May 3, 2010 9:06 PM

Rest day?

For time:
Strip, sand and paint benches x 4, 2 coats each
Digging vegetable patch (broke 2 forks)
Waterproofing yurt
Stringing fairy lights in said yurt
Humping gravel

6 hours

Comment #62 - Posted by: Nick K at May 4, 2010 3:21 AM

Crossfit Level 1 Cert in Calgary was amazing. Didnt want it to end but where the hell was I for the picture lol. I dont even know when that was taken. Awesome job coaches you guys were amazing and are definitely an inspiration to who and where I want to be when it comes to training CF! Thanks!

Comment #63 - Posted by: Kendra at May 4, 2010 7:38 AM

Haven't been here in a bit, but not for lack of belief in the protocol and philosophy here.

For J1 in particular, I will offer this link:

From there, you can extrapolate, if you so desire. I sent that link to my brother, who is an unabashed leftist, the other day. He is apparently now embracing Ron Paul in the face of Obama's apparent "corporatism".

That should be enough of a side show. Interesting to see if it makes it out.

Comment #64 - Posted by: Barry Cooper at May 4, 2010 5:03 PM


You can pun all you want with math - it'll just go over my head. I'm chuffed I caught that one.


I would add an another wrinkle to your problem: 10% of the parents depend on the teenagers' irresponsible spending for their jobs (many more depend on it indirectly).

Comment #65 - Posted by: Prolix at May 4, 2010 6:33 PM

64 continued,

And it wouldn't surprise me if public employees vote at rates higher than the national average.

Comment #66 - Posted by: Prolix at May 4, 2010 6:36 PM

Dead on Prolix

Comment #67 - Posted by: Philbert at May 4, 2010 8:02 PM

Thanks to Joe, Chuck, Bobbi, Mike G, Mac and Andy for sharing all of your knowledge and bag of tricks. You all are true professionals. Wish I had done this before I retired from the military but never had time. I think Soldiers would have benefit greatly. God Bless all of you. Again, Thank you.

Comment #68 - Posted by: Varunee at May 4, 2010 8:02 PM
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