May 19, 2010

Wednesday 100519

Rest Day


Enlarge image

Joe Stern, Indianapolis Metro Police Department, Twin Falls, ID.

The men's competition at the North Central Regionals, a CrossFit Journal preview video [wmv] [mov]

The women's competition at the Central East Regionals, by CrossFit Again Faster - video [wmv] [mov]

Felix Mendelssohn, Violin Concerto in d.

Dante Gabriel Rossetti - The Kiss

"Worst-Case Thinking" by Bruce Schneier.

Post thoughts to comments.

Posted by lauren at May 19, 2010 5:00 PM

woo-hoo! that first step is a doozy!

Comment #1 - Posted by: kevin o at May 18, 2010 5:05 PM

"Worst-Case Thinking" by Bruce Schneier--> Amazing post!

[Remember Defense Secretary Rumsfeld's quote? "Reports that say that something hasn't happened are always interesting to me, because as we know, there are known knowns; there are things we know we know. We also know there are known unknowns; that is to say we know there are some things we do not know. But there are also unknown unknowns -- the ones we don't know we don't know." And this: "the absence of evidence is not evidence of absence." Ignorance isn't a cause for doubt; when you can fill that ignorance with imagination, it can be a call to action.]

This is huge! Amazing correlations... bordering paraphrasing to Nassim Taleb's "Black Swan" and "Fooled by Randomness." Both are very worthwhile reads as philosophical insight. Taleb happens to be a trader, but these books are not about making money.

Comment #2 - Posted by: Logan Gelbrich M/24/6'3''/210 at May 18, 2010 5:09 PM

what in the world is this man thinking!?

amazing picture though

Comment #3 - Posted by: Chris S at May 18, 2010 5:31 PM

"No citizen has a right to be an amateur in the matter of physical training...what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."

- Socrates

Comment #4 - Posted by: BillyRad 6'2"/220/28/M at May 18, 2010 5:32 PM

First day of crossfitting with one leg(other one's broken)
5 rounds
30 crunches
30 back extensions
Missed Crossfit badly

Comment #5 - Posted by: Max at May 18, 2010 5:33 PM

Way to take 3rd Killer!

Comment #6 - Posted by: Patrick at May 18, 2010 5:56 PM

I got a lot out of The "Worst Case Scenario" article. Great post!

Comment #7 - Posted by: Geordan at May 18, 2010 6:27 PM

awesome picture dude! enjoy your rest

Comment #8 - Posted by: cadet at May 18, 2010 6:37 PM

Tend to agree with Schneier, however, I think he's propped up a bit of a straw woman.

I don't think most worst-case-scenario arguments (WCSAs) are based on the notion that any risk is too much risk. I think most WCSAs are based on the notion that the risk is likely too high, despite the fact that we don't actually know what the risk is. In some cases this is irrational, in other cases not.

Where WCSAs are useful is where we can rationally estimate that a risk is beyond some threshold, even though we cannot say precisely what that risk is. Once we get beyond the threshold then we say "no go". The threshold will likely be lower the more dire the consequences of the risk being realized.

The point is to keep thinking rationally, consciously, about risk and not filling your drawers at the first whif of risk.

Comment #9 - Posted by: Prolix at May 18, 2010 7:25 PM

Crossfit is amazing

Comment #10 - Posted by: Matt at May 18, 2010 7:27 PM

thank god for rest days. =)

Comment #11 - Posted by: steven at May 18, 2010 7:42 PM

Kyle Maynard featured on "Real Sports with Bryant Gumbel". What an inspiration. And he represents CrossFit. Keep it up Kyle!

Comment #12 - Posted by: MattA at May 18, 2010 7:48 PM


That is not me, nor do I personally know that man, but that bridge is a legal and safe site in the US. Hundreds of jumpers perform thousands of jumps there annually. The landing area is large, access is easy, and most importantly, the local population and law enforcement are fully supportive. It is an excellent training area for more complex and demanding jumps and many first jumps are performed there.

Today: 45 minutes badminton, 90 minutes climbing (35m wall), stretching and inversions.

Comment #13 - Posted by: BoboTMC at May 18, 2010 8:36 PM

Good god those women's deadlifts looked painful...
I squirmed watching the rounded backs and I think I felt my lower discs pop out just sitting here... (I have had back surgery allready)....Form anyone?

Comment #14 - Posted by: soulsurfer at May 18, 2010 9:12 PM

CrossFit women are badass. That bridge is 70 miles south of my house! Can't wait for the games...

Comment #15 - Posted by: Kyl Samway at May 18, 2010 9:33 PM

Looks like a blast!

Comment #16 - Posted by: Michael Trichell at May 18, 2010 10:12 PM

160kg (355#) clean and jerk in that men's video, I think that is a record for a CrossFit competition? And he had pretty good form too, I am impressed.

Comment #17 - Posted by: grambo at May 18, 2010 10:28 PM

3 miles


Comment #18 - Posted by: Tom at May 19, 2010 2:08 AM

@grambo #16

Yeah, that 355# C&J was just amazing coming from an all-round athlete.

Going by all the recent qualifier videos, I think this summer's CF games is set to be the most awesome competition yet.

Comment #19 - Posted by: Lol Mettam at May 19, 2010 4:27 AM

Amazeing Pic. Cops usually on the OTHER side of that rail though right? =D

Comment #20 - Posted by: shane lawrence at May 19, 2010 5:20 AM

BASE!!!! I wish it were legal at more location like that.....


Comment #21 - Posted by: Drew Holmes at May 19, 2010 6:20 AM

I dunno...Those deadlifts in the womens competition look pretty dangerous. Little too much hunchback in all of em. Other than that, things looked pretty impressive!

Comment #22 - Posted by: East Coast at May 19, 2010 6:32 AM

30/M/143/ 5'10

I know it was rest day today, however I didn't do that much yesterday with just Annie, so this morning did a small workout of for time of 10 rounds of 10 Burpess, 10 x 20 Inch box jumps and 10 x 1 arm 45 pound Dumbell snatches,(swithching arms) taking one minute rest in between rounds. total time was 23 minutes. that's including the rest time. Average was about a minute 13 or 1:14 per round. the burpess were done jumping over the Dumbells from side to side. with a clap behind the head.

then Did 10,9,8,7,6,5,4,3,2,1. of 45 pounds weighted pull ups. (not timed) but the whole thing took me less than 5 minutes. the body is learning to recover very quickly.

Have a nice rest day everyone.


Comment #23 - Posted by: SANTI at May 19, 2010 6:52 AM

Forgot to say, weighted pull ups were with the dumbbells, no belt or none of that stuff. straight 45 dumbbell in the ankles.

Comment #24 - Posted by: SANTI at May 19, 2010 7:00 AM

The comments in the Worst-Case Thinking" by Bruce Schneier blog are well considered in the tension between opportunity and risk mitigation.
Consider this: (WFS)

Comment #25 - Posted by: michaelchasetx at May 19, 2010 7:08 AM

Is that legal?

Comment #26 - Posted by: mikes at May 19, 2010 7:42 AM

Re: form in deadlifts.

Once again, harkening all the way back to Jodie Bainbridge and her Canadien weight class DL record, it is necessary to differentiate between a competition DL and a training DL. In training every trainer worth his/her salt would shut down athlete if there is poor form.

However, we must remember that this is a competition. Male, female, Crossfit or powerlifting, form degenerates at the limit. Unlike sports where form is judged equally with result (figure skating and triple jumps, for example), in a lifting competition the completion of the lift withing the rules is the only thing judged.

Form breakdowns seen in competition are fair game as teachable moments when instructing athletes on proper form, teaching lifts, training for competition, for sure.

Comment #27 - Posted by: bingo at May 19, 2010 8:02 AM

#9. Good points. WCSA (I'll borrow the useful acronym from you) can be a valuable tool in risk analysis, allowing you to site the far end of the risk spectrum. To Schneier's point, however, there are many in the IT Security community whose analysis stops there.

Perhaps the point is not that worst case scenario thinking kills imagination as the author suggests, but that rather that a lot of people tend to let it overcome more reasonable thinking.

Comment #28 - Posted by: marco at May 19, 2010 8:08 AM

Love the Socrates quote! Could not agree more. Maybe we would not have so many overweight people if everyone followed old Socrates advice.

Comment #29 - Posted by: jude at May 19, 2010 8:19 AM


great videos from the regionals. nicely done. just a little bit of yoga for me on this most welcome of rest days.

Comment #30 - Posted by: Mike at May 19, 2010 8:29 AM

I've been trying to find that Socrates quote. Where is it from? I want to say the Republic, but I am probably wrong.

Comment #31 - Posted by: Tim at May 19, 2010 8:31 AM

yes, in Idaho its a legal jump.

Comment #32 - Posted by: bill at May 19, 2010 8:35 AM

Most really serious problems of the world aren't a function of too much caution and consideration of worst-case scenarios. Quite the opposite! We're in a headlong rush to strip away all the topsoil, poison the oceans, grow our populations to unsustainable levels, invade other countries, develop new weapons, work longer hours to buy more stuff we don't need and bequeath a broken planet to our children. We barely pause for breath along the way, even cramming our esercisr programmes into the smallest time possible! The author is WAY off. Looking at worst case and taking that as a serious step in our logical analysis of potential strategies would be a novel step at species and individual level.

Comment #33 - Posted by: J1 at May 19, 2010 9:08 AM

Ah, Perrine Bridge, Idaho, no permit needed.

Comment #34 - Posted by: mikes at May 19, 2010 9:08 AM

ran 6.79 miles
time 51:18

Comment #35 - Posted by: mike/40/6'3"/210 at May 19, 2010 10:14 AM

Prayers and thoughts to all of the soldiers at Bagram Air Base right now. Hope that all of our CFers made it through the attack all right.

Comment #36 - Posted by: Slav 22/m/68"/155 at May 19, 2010 10:25 AM

I've been doing crossfit for 6 months and love it, but i can see my strength gains becoming smaller. i was thinkin of switching to crossfit football, but i dont want to lose the metcon advancements i've made. any thoughts? if anyone's got anything PLEASE email me.

Comment #37 - Posted by: NENE at May 19, 2010 11:03 AM

If anyone is interested or wondering about Barry Sears' work and books because crossfit has promoted his philosophies, listen to this....In his books Dr. Sears says that you can prove the effects of the zone diet because its measurable in your lipid profile. Well about 10 months ago i had a triglycerides/HDL ratio of 4.38 (high risk). I went to the zone diet with my crossfit about a year ago and now I've been on the omega rx pharmaceutical grade fish oil from Dr. Sears website for 3 months. It's completely changed my blood. Yesterday my ratio was 63/48 or 1.31. Scientific proof of results.

Comment #38 - Posted by: Hotch at May 19, 2010 11:34 AM

Those are some raw looking workouts for the regionals!!! I'm surprised that the judges let the women's deadlifts go through though...looked a bit dangerous to me

Comment #39 - Posted by: Tom at May 19, 2010 11:50 AM

I live in Twin Falls where that bridge in the picture is. It's totally legal and seeing the base jumpers up there is an almost everyday occurrence anymore. I'd love to try it myself one of these days.

Comment #40 - Posted by: KAMERON at May 19, 2010 12:07 PM

I am envious of the rest day! I cannot train on Friday so that will be a forced rest day so going after Fran tonight! After a month+ of crossfit, I am loving it. Thanks for everything on the site. My wife now calls crossfit "my mistress"

I eagerly await tomorrow's WOD posting!

Comment #41 - Posted by: Kevin H. at May 19, 2010 1:16 PM

23 / M / 5'9" / 135lbs

Annie, scaled to
35-25-20-15-10 reps of


I can definitely do this as Rx'd next time.

Comment #42 - Posted by: BC at May 19, 2010 1:48 PM

That wikipedia entry on Rossetti is the greatest thing I have ever read. The guy wrote love poems, painted romantic portraits...and dug the wombats!

Comment #43 - Posted by: Joe at May 19, 2010 4:24 PM

Does anyone know where I can get that western fire song that was on the mens is SICK.

Comment #44 - Posted by: Phillip mcpeak at May 19, 2010 4:33 PM

Re: deadlift form on the videos

I am not going to comment on good form vs. poor/dangerous form --- or training form vs. competition form. Plenty of others have already weighed in on both sides of those questions.

Instead, my concern has to do with the judging -- and what is counted as a good vs. bad lift in both the men's and women's competitions that are posted in these videos. There seem to be many cases of obvious "hitching" on the deadlifts being counted as valid lifts. My understanding is that one cannot rest the bar on one's thighs during the lift, if the lift is to count, even if one is still "pulling." I appreciate the fact that standards may differ between CF and powerlifting competitions, but still --- certain minimal lines should be respected. Am I missing something here? Wouldn't be the first time....

Comment #45 - Posted by: Bill W at May 19, 2010 4:45 PM

Badass, Joe. Proud Indy Shield member

Comment #46 - Posted by: Jay M. at May 19, 2010 5:01 PM

Ran 5k
28:18 pr by 3:00

Comment #47 - Posted by: tdhalls at May 19, 2010 5:41 PM


The worst case scenario should be part of the analysis. It should not be the whole analysis (in many cases).

If you want an informed decision it should include analsyis of risks along a spectrum. If you live beside a potential Chernobyl you might want the bulk of the analysis to be at the worst-case-end of the spectrum. If you're thinking about whether you should commute an hour on the freeway you may spend more time (if you spend any time at all) thinking about the mid-spectrum risks.

I have to say I'm with you when I think about the BP disaster in the Gulf. If a foreign invader put the Gulf coast at risk there would be natonal mobilization. Makes me wonder where the most likely risks to US national security lie.

Comment #48 - Posted by: Prolix at May 19, 2010 7:00 PM

Prolix, agreed but the piece as a whole is a push away from looking at worst-case. Some "nightmare scenarios" may be un-supportable with data. For example, we didn't know about the potential hole in the ozone layer when we put cfc's in our fridges. We had something that "worked" and we used it. Like we've used oil, gas and coal without thinking fully about the many different possible consequences.

What have we really got? We have a small planet with finite resources. We all have limited time here. We THINK that we can be "secure" through amassing wealth, building walls and stock-piling weapons. But that's not security. We're as rich and secure as each other. We are inter-dependent.

The author's cry for less "worst case" thinking isn't a plea for rational thinking. It's a charter to push ahead with expediency. 100 years is a short time. A plan to re-cultivate forests so that 100 years from now we'll have vibrant, sustainable eco-systems should be realistic. But instead, we focus on daily stock price movements, quarterly profits and short-term interests at odds with our own off-spring. We need to slow down, preserve our true collective wealth. Let's look at worst case, factor it in and stop the presumption that progress means disregard for consequence.

By referring to the theatre of airport security, the author wins most people over. Worst case thinking or analysis starts to look foolish. Thin end of the wedge.

Comment #49 - Posted by: J1 at May 20, 2010 5:11 AM

J1 - the illusion is to think 'we' are thinking or choosing.

You may think and choose for yourself, to a degree, to the limits of the law. When it comes to decisions of 100s of thousands, much less for the issues you are discussing which really require decisions of billions, it is pragmatically a matter of a few, who hold the reins of power, choosing for the rest and forcing compliance via coercion.

No matter how one may romanticize the use of force for the good of all, it is always ugly, foolish and destructive. Politicians don't use force for good, they use force for their perception of 'what's in it for me?' The answers which require 'we' are thus illusory, and any argument which is based on 'we must' is a fool's argument.

I refer back to the article on complexity of cultures from a few rest days back - if your vision of the future is true, it doesn't matter if you see it, or a million see it, the system is too "complexified" to adapt.

That's not to say I'm not fascinated with the idea of using my family's farm to start a sustainable farm as exemplified by Joel Salatin at (I think this is the name) Polyface Farms.

There's that and of course our different understanding of what 'wealth' means. I trust you won't be disappointed if I skip that rant. Paul

Comment #50 - Posted by: Apolloswabbie 074 210 46 yoa at May 20, 2010 6:43 AM

Paul, I take it we both agree that certain "coercive" elements of a society are desireable. For example, a police force to stop personal violence and attacks on property or prosecute offenders? If so, does that extend to a "coercive" intervention to stop neighbours stopping up your fresh water supply?

You seem to see large scale consensus-driven, bloodless democratic politics as being of a different order to those examples. If so, why? "We" get to vote. I refer you to the previous article on franchise for minorities. We may feel impotent but we're not. We can agitate, associate and be agents for change.

The supposed cry of libertarians for more personal freedom betrays a wholly unrealistic selfishly focussed world-view where personal power is really a cloak for self-satisfying, atomised, pursuit of an individualistic agenda, blind to our inescapable inter-dependencies.

Comment #51 - Posted by: J1 at May 20, 2010 10:24 AM

Did "Linda" today, 255,170,135

20:45 PR (by nearly 3min)


Comment #52 - Posted by: brian p at May 20, 2010 6:09 PM

20X185 overhead 4:20
4 Ronds:
10 bwt bench press/10 strict
Soft snd beach run 3mi

Comment #53 - Posted by: z at May 23, 2010 2:25 AM

5K: 29:26

Comment #54 - Posted by: mom to five at October 8, 2010 7:46 PM
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