May 27, 2010

Thursday 100527

Rest Day


Enlarge image

Paul Greenberg, Swiss Alps.

"Training, Intensity and Olympic Gold" with Kevin Light, CrossFit Journal preview video [wmv] [mov]

Jessica Pamanian's 170lb x 3 clean and jerk at the Northeast Regionals by CrossFit Again Faster - video [wmv] [mov]

Antonín Dvořák, New World Symphony - 4th Movement.

W H Auden, The Fall of Rome

"Chances Are" by Steven Strogatz.

Post thoughts to comments.

Posted by lauren at May 27, 2010 5:00 PM

Jessica is a beast! AWESOME!

Comment #1 - Posted by: katie ann at May 26, 2010 5:09 PM

crap, almost had the first post......

Comment #2 - Posted by: KDBurkus at May 26, 2010 5:10 PM

Great job, Jessica. I watched that lift and it was simply awesome!

Rob O

Comment #3 - Posted by: rob orlando at May 26, 2010 5:14 PM

Thanks for the nice article by Strogatz.

Comment #4 - Posted by: Steve S. at May 26, 2010 5:19 PM

lots of heart. great lift.

Comment #5 - Posted by: steven@CrossFitAffliction at May 26, 2010 5:28 PM

lol, I love when that dude pushed her.
He looks a bit like dana white

Comment #6 - Posted by: john at May 26, 2010 5:30 PM

Nice lift Jessica........great article as well.

Comment #7 - Posted by: Jeb Smith at May 26, 2010 5:45 PM

What concentration!! Amazing lift!!

Oh and dude, take it easy on her! Last thing she needs before the nationals is a tweaked neck.

Comment #8 - Posted by: apollo at May 26, 2010 6:02 PM

Awesome work, Jessica.

Comment #9 - Posted by: Shane at May 26, 2010 6:32 PM

What? No handstand for that pic? Lame! ;)

Comment #10 - Posted by: JRC at May 26, 2010 6:35 PM

I am just wondering what the point of posting those news articles like "chances are" on the site... like are they supposed to just make us think about things or do they have some strange connection to CrossFit haha?

Comment #11 - Posted by: Phil Cress at May 26, 2010 7:02 PM

has anyone else had a problem getting on the 2010 games website? I've tried it a bunch of times and it just prompts me to download a file.

Comment #12 - Posted by: ajwolf at May 26, 2010 7:27 PM

thanks for posting classical music. one of my favorite is J.S.Bach. here's a sample:
the morning drives to work are much more bearable with intelligent music...

Comment #13 - Posted by: rickybobby at May 26, 2010 7:52 PM

Is it me or does Jessica have great speed in the third pull? It was a lot of fun to see her and Heather duke it out on the cleans and the triplet. Great battles.

Comment #14 - Posted by: batchmaster T at May 26, 2010 8:00 PM

Never thought I'd see a math link on crossfit...awesome...great explanation of a slippery concept.

Comment #15 - Posted by: samR at May 26, 2010 8:27 PM

another question from a new crossfitter:

are pullups strict pullups unless specified as kipping pullups, or should we kip unless specified as strict pullups?

Thank You!

Comment #16 - Posted by: playhard at May 26, 2010 8:49 PM

kip unless specified

Comment #17 - Posted by: connor at May 26, 2010 8:55 PM

seriously cracked me up when that guy pushed jessica on the vid -- great lifts

Comment #18 - Posted by: Matt at May 26, 2010 8:59 PM

Congrats Paul, what a glorious spot, what a superb photo. You are a lucky man.

Comment #19 - Posted by: mas 53/M/155 at May 26, 2010 9:14 PM

does anyone know where i can buy an unfuckwithable t shirt?

Comment #20 - Posted by: brandon at May 26, 2010 10:01 PM

God I love Dvorak's New World symphony. It's such a beautiful and powerful piece all at once, and of course the last movement is epic. And yes that is Jaws at the beginning.

Comment #21 - Posted by: Jordan at May 26, 2010 10:02 PM

hahaha. i'm sorry guys. i'm her training partner and one of her coaches. my adrenaline was pumping so hard, i couldn't control myself. i promise next time, i'll just give her the hug!! :)

Comment #22 - Posted by: justin c at May 26, 2010 10:04 PM

3 mile run


Comment #23 - Posted by: Irish Tom at May 27, 2010 1:37 AM

Jessica congrats on making it to main site..GREAT job this weekend; was a pleasure watching you tear it up. @ Justin C, that hug was just some of that old fashioned Afro Brutality (love the promo lol) Nice Shirt my friend.
Someone PLEASE post the last 2-3 minutes of Jessica and Heather on the 1st Sunday WOD...epic

Comment #24 - Posted by: Los at May 27, 2010 2:44 AM


Comment #25 - Posted by: Nathan Barnet Herrera at May 27, 2010 3:23 AM

Nice lift look strong got me motived to go workout tonight

Comment #26 - Posted by: Ray at May 27, 2010 5:02 AM

Hey I'm relatively new to crossfit and was wondering if it was a good or bad choice to do some yoga on the rest days. I figure it would be a good way to stretch and relax, but didn't know if it would be too much for a rest day. Thanks!

Comment #27 - Posted by: Jon at May 27, 2010 5:05 AM

Wow, 19 training sessions a week. That is SICK. Even though Kevin doesnt do crossfit im very impressed... anyone who rows for 2 hours from 7.30 to 9.30 got my full respect!

Comment #28 - Posted by: Anders Petersen at May 27, 2010 5:20 AM

#16 playhard:
The default pullup of Crossfit is kipping, chin over bar. Strict or chest to bar will be specified.

#27 Jon:
Some crossfitters find yoga on rest days a good way to stretch, relax, and increase flexibility. Just do not make the yoga into a strenuous workout.

Comment #29 - Posted by: Philbert at May 27, 2010 5:22 AM

The Storgatz article is wonderful! My senior thesis in Medicine involved applying Bayes' Analysis to the work-up of patients with chest pain in cardiology. A worthy companion piece to today's article would be the prior one (can't find it--sorry) on various types of bias. Combining a working knowledge of bias and conditional probability, perhaps with an understanding of "power" in studies, allows for a more complete understanding of all things "measurable, repeatable, and observable."

Nice offering. Thanks.

Comment #30 - Posted by: bingo at May 27, 2010 5:54 AM

Dvorak's "New World Symphony"...gotta love it.

@ #27: I do yoga on the rest days, and sometimes on the same day as the CrossFit exercises. Granted, I'm a dancer, so I have to stay more stretched out and flexible than most, but it really helps me stay balanced.

Comment #31 - Posted by: Terrell Stephens at May 27, 2010 6:03 AM

Is it a bad idea to run on rest days?

Comment #32 - Posted by: Nick at May 27, 2010 6:17 AM

Nick, do whatever you like on rest days. You'll best get a feel for what your body prefers by experimenting.

This morning did some bench pressing -
210# 1RM PR
3 x 10 x 135#
3 x 15 x 115#
3 x 10 x Flies at 65#, or 130# total (used machine for this, as all benches were occupied... no fun)

Planning for 100 or 200 burpees at lunch time.

Have a great day everyone.

Comment #33 - Posted by: Slav 22/m/68"/158 at May 27, 2010 6:43 AM

Is it possible to view the WOD a day in advance?

Comment #34 - Posted by: Devin at May 27, 2010 6:45 AM


This Morning did a team Workout of:

In teams of 4:

Me, Bowman, Stokes, Edgbert: 48:11

SGT V, Zachary, tibeto and E: 48:09

40 x 15 ft rope climbs
200 x pull ups toe to bar. (1 pull up and 1 toe to bar equals 1 rep)
400 x 53 pound KB swings.

the idea of the pull ups toe to bar is to do them without kipping. I can knockout at least 30 in a row. in gymnastics they kids do 3 sets of 30 reps without kipping for warm up.

Nice WOD.

Have a nice rest day everybody.


Comment #35 - Posted by: SANTI at May 27, 2010 6:57 AM


you can run on rest days if you want, as long as you get as much recovery time as your body need you should be ok, although everyone is different. some people do yoga but if you have a good gymnastics background yoga might make no sence, if you have a good lifting background or if you have tight shoulders or tight every where in your body yoga might be something you want to do, if not take rest day to work on your double unders, or the false grips of the muscle ups, the form of the snatches, pick a skill or like Coach Glassman says go out and play sports.. sometimes as crossfiters we get stuck in crossfit and forget about the little things, go out in a bike, or even the bike machine, the eleptical, there is so much that you can do on rest days. Me i just did a team workout for fun and in the afternoon today most likely will row just for warm up and do some stretch.

Have a niceone.

Comment #36 - Posted by: SANTI at May 27, 2010 7:24 AM

Love the picture Paul!
What peak is it, when is the photo taken?

Comment #37 - Posted by: ccfeldt at May 27, 2010 8:03 AM

Hm, (a) the plant has a 59% chance of surviving the week; (b) if it's dead when you get back, chances are about 66% (a little less) that your friend forgot to water. Did I do that right? I love puzzles.

Comment #38 - Posted by: Kamper M/45/200/74" at May 27, 2010 8:10 AM

Jessica - amazing!

Comment #39 - Posted by: bdiggle at May 27, 2010 8:13 AM

okay, finally a decent song! but where are the baroque pieces?! these romance era pieces are whack, it's time to go back to the OG classical music, j.s. bach.

why not some brandenburg concertos, violin concertos, or even his orchestral suites? eh? eh?

BTW, from Dvorak's Symphony #9: New World, 2nd Mvmt is also called "Goin' Home". They play this for the fallen soldiers during their funeral ceremony. Check it out.

Comment #40 - Posted by: jae at May 27, 2010 8:14 AM

Hey we do see the workout in advance, 12 hrs before, what does coach say we're training for the unknown because it is unknowable? (I bad with quotes bit that is the just of it)

Comment #41 - Posted by: Jb at May 27, 2010 8:15 AM

Damn!!! when i grow up i want to be like Jessica!! you're a beast!!

Comment #42 - Posted by: Phil at May 27, 2010 8:22 AM

9 out of 5 doctors agree. . . that stats are best left to mathematicians

Comment #43 - Posted by: hub at May 27, 2010 8:24 AM

Great picture Paul! Paul is one of our athletes that does the WOD three days per week and then goes rock climbing for 4-5 hours afterwards, or does a trail run with 3,000' elevation gain after the shoulder to overhead/burpee WOD. Oh and did I mention that he is 60 years old?

Comment #44 - Posted by: CrossFit Estes Park at May 27, 2010 9:11 AM

GREAT JOB JESSICA! I was honored to compete along side of you this past weekend...or, um should I say BEHIND you since you are #2 and I was #8!!!!

BEST WISHES OUT IN CALIFORNIA~have fun and kick some A$$!!

Comment #45 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 27, 2010 10:02 AM

If you want to see what elite rowers mean by this.

and here's an erg vid by kevin

Comment #46 - Posted by: rowfan at May 27, 2010 10:13 AM

Awesome Photo, and Jessica is a badass!

Comment #47 - Posted by: Eric at May 27, 2010 11:17 AM

#41 - JB, Well I hardly think the 12 hour heads up is going to allow much specialized training to go on before you hit up the workout. :)

But if you want it to be a completely unplanned workout, then just don't look on the mainsite until you are already changed into your workout gear.

and since I'm here...

The other day after helping my husband carry several hundreds of pounds of materials up a flight of stairs in my home (I knew about it a day in advance!) I realized how much CrossFit has enabled me to help with things that used to be impossible. CrossFit is the sheeeeet!

I turned 44 this year and I am stronger and fitter than when I was in my 20's. I have mostly been posting my WOD results on my blog at and on the CrossFit BrandX Forums, which are linked on the main page. I heart Brand X!

Still making gains in most areas after 6 years and did a 5k row at 22:11 the other day. Looking to hit Fran in the next couple weeks to see if I can break 5 min with the RX'd womens 65# weight.

Have a great day everyone!

Also, not sure about the policy for posting off-topic links on a rest day but if any of y'all know or read a fellow crossfitter and decoratged police officer, Dan Silver (he still posts his WOD results up here sometimes), and you have a kindle or any of the kindle apps for mobile devices or pc, you can read the novel he wrote about a fictitious SFPD recruit that bears an uncanny resemblance to himself.

It's up on amazon and the name is listed as " COP - A Novel". So if you are interested, just go to and do a product search. :) It is a funny and very enlightening book and a realistic look at the stresses and challenges of modern big city police work.

Have a great day everyone!

Comment #48 - Posted by: LauraR at May 27, 2010 11:28 AM

Yay Paul! Great photo! You inspire all of us at CF Estes Park. If I can just pull off half what you do at 60 I will be psyched!

Comment #49 - Posted by: Cathy at May 27, 2010 11:34 AM

23/m/5'5/140 lbs

100 Pull-Ups
200 Push-Ups
300 Squats
400 Mason Twist

Broken up into 20 sets of 5, 10, 15, 20

Time: 28:08

Comment #50 - Posted by: Chach at May 27, 2010 11:54 AM

The easier way to think about conditional probabilities is to ask two questions:

(1) What is the probability of the the event you're speculating about actually occurring. In the breast cancer example, the question is what is the probability that a woman will have breast cancer and will have a positive result. That number is 0.8 percent times 90 percent = 0.72 percent

(2) What is the probability that the result you are seeing (e.g., a positive result) will occur under any and all circumstances. In the breast cancer example that number is 99.2 percent of women who are healthy times 7 percent who receive false positives plus the probability of a woman being unhealthy and having a true positive result; that number was calculated above and is 0.72 percent.

From here, it is easy to see that it is ten times more likely (7 percent of all results) that a healthy woman will have a false positive than it is that an unhealty woman will have a true positive (0.7 percent of all results)

Comment #51 - Posted by: Hari at May 27, 2010 12:01 PM

But we can no longer use the general population of women, Hari, once we know she has a positive result. The 'n', the cohort is now woman of a certain age with a positive mamogram. Bayesian analysis comes to the same general answer that the author does, give or take a couple of digits right of the decimal.

Comment #52 - Posted by: bingo at May 27, 2010 12:06 PM


I believe my approach yields the same conclusion. I am asking what fraction of the sample space is covered by positive results:

(0.992 * 0.07 + 0.008 * 0.9)

Then I am asking what fraction of that space (as opposed to the entire sample space)is filled by true positive results:

(0.008 * 0.9) / (0.992 * 0.07 + 0.008 * 0.9)

Comment #53 - Posted by: Hari at May 27, 2010 12:24 PM

Wow Santi I just saw your Team WOD, that looks beastly! You're wild bro!

Lunch/afternoon workout -

- 100 burpees for time - in 6 minutes, 30 seconds
- 4 x 5 split cleans - 95, 105, 115, 125, focusing on form and helping my friend JC get used to the movement
- steeply inclined situps, almost vertical - many

Looking forward to tomorrow's WOD! Take care everyone.

Comment #54 - Posted by: Slav 22/m/68"/158 at May 27, 2010 12:26 PM

Sorry, meant split jerks*

Comment #55 - Posted by: Slav 22/m/68"/158 at May 27, 2010 12:27 PM

yesterday's WOD, details there.

Comment #56 - Posted by: Kamper M/45/200/74" at May 27, 2010 12:31 PM

Anyone doing CF near Carlisle, PA? Looking for either a workout partner or a recommendation for a gym.

Comment #57 - Posted by: nick at May 27, 2010 1:43 PM


Agreed. This is why we only need to consider that part of the sample space that consists of positive results.

Screw the Bayesian analysis that asks you to figure out the various probabilites. Just accept that you are in the space of positive results and ask the question: What part of this smaller subspace consists of the result you are after. In this instance there is one true positive for every ten false positives, because the probability of the latter is ten times as great within the entire universe, so it is also ten times as great within the space of all positives. Thus the probability of a true positive given that you have a positive is 1/11.

Comment #58 - Posted by: Hari at May 27, 2010 2:08 PM

Anybody in Istanbul, Turkey want to meet up to do a XFit workout... It's been months since I last did one... but I'd love to get back in the swing of things.

Comment #59 - Posted by: Missing XFit in Turkey at May 27, 2010 2:16 PM

I would like to do this as Rx'd but I have my very first WOD w/ my new affiliate this evening.

Comment #60 - Posted by: Keith M at May 27, 2010 2:24 PM

34 yom 225 bwt

missed yesterday's wod due so made up with

"betty" from CFE
5rds for time of:
12 reps of push press @ 135lbs
20 box jumps @ 24 inches
time 9:47

Comment #61 - Posted by: brian t at May 27, 2010 3:08 PM

"JT" scaled. 12:38

Comment #62 - Posted by: bingo at May 27, 2010 4:54 PM

Congratulations again Jessica!

It was great to compete along side you..or um, behind you since you were #2 and I was #8!

Best of luck to you out in California!

Comment #63 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 27, 2010 5:52 PM


Comment #64 - Posted by: RG -M/36/180 at May 27, 2010 7:56 PM

DNF L-Sits

Otherwise, 25:40

Comment #65 - Posted by: JRPD at May 27, 2010 8:05 PM


5K today, run 4 min, walk 20 sec pattern


Comment #66 - Posted by: mom to five at May 28, 2010 1:32 PM
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