May 7, 2010

Friday 100507

Rest Day


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Chyna Cho from CrossFit Unlimited and Candace Hamilton from CrossFit Oakland will go head to head again tomorrow at the Southwest Regionals. Watch the Webcast!

The Affiliate Cup competition at the North Central Regionals, a CrossFit Journal preview video [wmv] [mov]

Elgar Cello Concerto, 1st Movement with Yo-Yo Ma - YouTube

Charles Dickens - "No. 1 Branch Line: The Signal-Man"

"Who Owns the First Amendment?" by Michael Kinsley, The Atlantic.

Post thoughts to comments.

Posted by lauren at May 7, 2010 5:00 PM


Comment #1 - Posted by: JackM at May 6, 2010 5:07 PM

Thanks Greg for keepin us strong, healthy, educated, and spiritually enlightened......

Comment #2 - Posted by: jonathan C. CFAlapharetta at May 6, 2010 5:10 PM

God, I'm ganna fall in and out of love so much this weekend...gatta love competing in cali

Comment #3 - Posted by: Jamo at May 6, 2010 5:24 PM

Go Chyna! Team Bing Bing Lives!

Comment #4 - Posted by: freddy c._one world at May 6, 2010 6:01 PM

Chyna Rocks!!! I saw her at the Sectionals
She was AWESOME. Very Sexy!! Very Strong!!
Chyna, Best of luck to you! and to all at
the Regionals!!

Comment #5 - Posted by: CrossFit Tuff Luv CA.. John Cooper at May 6, 2010 6:12 PM

I am looking for someone to take my place at the Crossfit Football ($795US), and Mobility and Recovery ($225US) certifications this May long weekend in Toronto (may 22nd - 24th). Unfortunately I will not be able to attend these two great certs.
If you are interested please let me know.
You can reach me by email at

Comment #6 - Posted by: Jason Pichie at May 6, 2010 6:26 PM

Is there a reason behind a lot of Crossfit chicks wearing high socks?

Comment #7 - Posted by: FinnishCraig m/22/5'8"/155 at May 6, 2010 6:35 PM

Yep, so they don't scrape their shins during the deadlifts. I also think it is a CF fashion thing.

Comment #8 - Posted by: Rafael G. at May 6, 2010 7:04 PM

#6 so when they do a DL like movement they dont cheese grate their beautiful legs or there are the compressin socks that help with blood flow

Comment #9 - Posted by: kronick at May 6, 2010 7:06 PM

what are the official standards for burpees?

Comment #10 - Posted by: Cory at May 6, 2010 7:21 PM

My "rest day" WOD is...

For Time:
Raking 11,000 sq ft lawn by hand
Weed Pull interval x # of yard bags
Driveway power wash & patch

3..2..1.. moan

Comment #11 - Posted by: Rob_P_in_IL at May 6, 2010 7:44 PM

Apropos of the 1st Amendment article, see:,17372/

Comment #12 - Posted by: ryan 6'/33/185 at May 6, 2010 8:00 PM


Thank you!
Enjoying the poetry as well.


Comment #13 - Posted by: Frederic Ciner at May 6, 2010 8:51 PM


I have been at it for a while.
Thank you.


Comment #14 - Posted by: Frederic Ciner at May 6, 2010 8:52 PM

rest day 1 round 24 hours

Comment #15 - Posted by: charles.burrow at May 6, 2010 9:16 PM

Thanks for the Dickens and the Yo-Yo Ma!!!!

Comment #16 - Posted by: David C. Rodway at May 6, 2010 9:19 PM

Chyna! let's represent the swimmers! see you soon girl, you rock!

Comment #17 - Posted by: Lisa Covey at May 6, 2010 9:57 PM

Get Some Chyna!!!

Comment #18 - Posted by: Melia at May 6, 2010 10:25 PM

For max overhead (snatch or clean and jerk) at the games i think they should just stick to max overhead anyways. Some of those "snatches" don't look like a snatch at all.

Comment #19 - Posted by: James at May 7, 2010 1:45 AM

When the WODs have cleans or hang cleans in them should I assume that means squat cleans or just hang cleans? I was watching the video of Rob Orlando do the WOD for Wednesday and in the WOD it said 5 "dumbell hang cleans" but he did full squat cleans. When I did hang cleans and cleans for football we would let the bar hang down to about our knees and clean the weight without a squat. I feel like I've been cheating on a lot of these workouts if I've only been doing cleans and not hang cleans. If you can please help me out. Thanks.

Comment #20 - Posted by: Nate at May 7, 2010 1:50 AM

Maryland CrossFitters

If you are in the Westminster, Md area we are in the process of finalizing a lease on 3,000 sf of CF space. It will be fully equipped and we will be running a sign up special to the folks that get in early. Reduced rates for the life of membership, they'll never to go up.

Drop us a line if you are interested.

Comment #21 - Posted by: CrossFit Retribution at May 7, 2010 3:50 AM

Chyna Cho is hot!

Comment #22 - Posted by: TG at May 7, 2010 6:26 AM

Agree with #19. Games standards should be objective as possible, it is the result that counts. On the other hand, we should all set a standard of performance for each workout before we start a WOD and hold ourselves to that.

Comment #23 - Posted by: Ewok at May 7, 2010 7:03 AM

Happy Birthday Michael Murphy (R.I.P)
See below from

On May 7, 1976 my best friend Michael Murphy (Murph, not “Mikey”) was brought into this world; sadly, he was taken from us on June 28, 2005 during a combat mission in Afghanistan in which he later was posthumously awarded the Congressional Medal of Honor.

Having endured the rigors of Basic Underwater Demolition/ SEAL Training in class 236 with “Murph,” we not only experienced many hardships but we were also afforded the opportunity to join a brotherhood unlike any other known to man. To Mike’s misfortune, many times he was prescribed more 8-count body builders than you could ever imagine.

Considering that Mike never once did a CrossFit workout, I figured I would give him a tribute other than one that someone randomly made up. Here is a workout that Mike has actually done many times. This one is for you brother!


P.S. I will be at the gym at 5:30 pm to do this workout for anyone who wants to join me.



150 – 8-Count Bodybuilders for time (scale as needed)

Comment #24 - Posted by: CrossFit East Village at May 7, 2010 7:28 AM

A snatch is fundamentally different than a C&J, not to mention you can move much more weight with a C&J hands down. A "Max overhead" lift would end up being max C&J essentially. Now if the WOD calls for a snatch, I'm not sure about the lock-out, should you be able to snatch pull, then press it the rest of the way? I don't know--but at high reps holding athletes to oly lifting meet standards is probably not going to work either.

Comment #25 - Posted by: Chris Theo at May 7, 2010 7:36 AM

Here's part of the Canadian spin on the First amendment article

Some context, the National Post is our newer national paper and here's some info on Shawinigate

Of greater import in the whole access to information topic is this where the government is attempting to hold itself as a greater power than Parliament which violates the Westminster tradition.

Comment #26 - Posted by: KCN at May 7, 2010 7:39 AM

Easing back into things. Did scaled CFFB strength and regular WODs today:

3x max strict pullups: 3-3-3

5 rounds for time of:

5power clean 75% 1RM (115#)
Farmers walk: 1/4 Gasser, 50# DB each hand

Fun story. Halfway through the WOD I blew the fly button off of an old pair of shorts. For the remainder of the WOD I had to hold my pants up while running up and down the stairs between the heavy weight room and where the DBs are kept. Saw a friend and tried to wave as I ran by... the shorts immediately almost fell to my knees. Needless to say it was a little embarrassing at the time. I'm laughing about it now though!

Comment #27 - Posted by: Tree Farmer at May 7, 2010 7:58 AM

This was my "rest day":
It is called "Bade Number 4179"
9 Rounds for time:
4 Pull-ups
1 Deadlift (235lbs)
7 Push-ups
9 Double-Unders (jump rope)
100 m sprint

My buddie got it in just over 15, I got it in just over 16.

Comment #28 - Posted by: jason at May 7, 2010 8:21 AM

I meant badge number

Comment #29 - Posted by: jason at May 7, 2010 8:31 AM

I have been doing Crossfit out of my garage for a while now and am moving to an apartment in a few weeks and don’t have room for my equipment. I would love to join an affiliate but can’t afford the $300 a month they all seem to want. Are there any crossfiters in the east Phoenix area that meet up and do the WODs in somebody’s garage or something that I could join up with?

Comment #30 - Posted by: Kyle at May 7, 2010 8:41 AM

#10 chest to floor, clap over head in air with hip extended

Comment #31 - Posted by: dan colson at May 7, 2010 11:18 AM

If money = speech and the rich have most the money, then it follows that the rich have most the freedom of speech. So apparently Paris Hilton has a much bigger right to free speech than I do. Sounds great.

Comment #32 - Posted by: kyle at May 7, 2010 11:30 AM

If money = speech and the rich have most the money, then it follows that the rich have most the freedom of speech. So apparently Paris Hilton has a much bigger right to free speech than I do. Sounds great.

Comment #33 - Posted by: kyle at May 7, 2010 11:31 AM

The story is an old favorite of mine!
and undoubtedly an excellent metaphor for what's going on in the financial markets.

Comment #34 - Posted by: David Stryker at May 7, 2010 2:25 PM

Active rest at Funct Fit, Fran or Diane. Coach M means business guys. Big Dawg effort from Matt SP, I love it brother. Thanks coach M for really pulling me along, you don't know how much it helped!!
I know we don't do requests but if Tony or Lauren are reading the posts Jamie would really like a girl for his super Sunday. (He's a little twisted)

Comment #35 - Posted by: jonEl M/38/5'9"/168 at May 7, 2010 2:34 PM

did snatch/pull up today - all the gory details there :)

Comment #36 - Posted by: dinzy at May 7, 2010 3:24 PM

Clean/SU WOD, details there.

Comment #37 - Posted by: bingo at May 7, 2010 4:39 PM
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