June 28, 2010

Monday 100628

Rest Day


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CrossFit Level 1 Seminars: CrossFit The Royal Danish Lifeguards, CrossFit Atlanta, CrossFit Virtuosity, Indianapolis Metro Police Department, US Army Infantry School, Fort Benning, GA.

"Climbing the CrossFit Ranks" with Kim Csizmazia and Will Gadd, CrossFit Journal preview video [wmv] [mov]

"A Chat with the Canadian Champs", Dan Rogers and Alicia Connors - video [wmv] [mov]

Richard Wagner, Tannhauser Overture Part 1, Part 2.

Mark Twain - My First Lie and How I Got Out Of It

"The Anosognosic's Dilemma: Something's Wrong but You'll Never Know What It Is" by Errol Morris, The New York Times.

Post thoughts to comments.

Posted by lauren at June 28, 2010 5:00 PM

jenny, jmac, justin, russ, mike g, chuck -
great job this week at the ATL level 1 cert! learned a ton and had a great time in the process. thanks for everything!

(looks like jenny o. got the last laugh this weekend!)

Comment #1 - Posted by: bobby m. at June 27, 2010 5:19 PM

i love Wagner. Nothing better than deadlifts to the End of Act III of Gotterdammerung!

Comment #2 - Posted by: Chase at June 27, 2010 5:30 PM

Don't forget that most YouTube videos (including the Wagner ones linked here) now have World Cup enhanced audio. Click the Soccer Ball to enable it.

Comment #3 - Posted by: Tony Budding at June 27, 2010 5:38 PM

What's with the swearing from the Canadians? I feel like they edit it out from everyone else.

Comment #4 - Posted by: Jay at June 27, 2010 6:24 PM

Great job to everyone at the CF ATL cert! Awesome time and great trainers. Don't let Jenni get away with that Mike G. haha

Comment #5 - Posted by: Taylor L. at June 27, 2010 6:35 PM

I can't wait for the rest of Morris' series. Amazing. The thought that we're more than content to be ignorant about our shortcomings, or full-out failures, in capacity across the spectrum of knowledge is intriguing. Obviously this has much relevance when comparing CrossFit with other types of single-modality exercise systems using the goal of being prepared for anything (the unknown and unknowable) as a standard. However, in terms of application to simply the physical realm, I think it has an even better application to us CrossFItters and our occasional zealotry that some of us (myself included, particularly as a newcomer to CrossFit a few years ago) exhibit with regards to other effective exercises. Look what happens when an exercise people do not like to perform pops on a WOD. The comments of, "How is x exercise functional?" abound. Additionally, I often find myself wondering that besides the simple exercises I already know I am certainly not exhibiting virtuosity in performing, what others are out there that I cannot do? I know that I cannot throw a discus or shot put, but I can figure these out by watching some technique (neurological adaptation will eventually take place). However, what other skills don't I possess that I need to possess that could save my life some day?

Now apply that to knowledge and my current duty of learning a foreign language. Thailand possesses a unique foreigner that you can search online and find myriad examples that I care not to delve into, but I find myself talking to a lot of ex-pats who claim fluency in Thai who do not know how to read or write. I've been learning Thai for eight months in an intensive program a notch up on the rung higher than our best military language school and quickly outpaced any of these folks in conversational abilities. I use this example for two reasons. First, learning in-country quickly exposed me to how much I do not understand about the language and it motivated me to put even more into learning. Secondly, my understanding made me keenly aware to how much everyday life and cultural understanding I am missing. Now apply that to our war efforts and gaps in human intelligence we still experience in many theaters and you can see how scary this can be for our national security.

Anyway, a propos article. Great way to start off the week!

Cheers from Bangkok- off to go learn more Thai!

Comment #6 - Posted by: Tim/35/M/70/172 at June 27, 2010 6:38 PM

Thank you so much to all the wonderful trainers at the Brooklyn Level 1 Cert.

Comment #7 - Posted by: Michael N. at June 27, 2010 6:47 PM

Thanks to the crew at Indy Shield for the SPICY cert!

Comment #8 - Posted by: Charles Olson at June 27, 2010 7:10 PM

I had so much fun at the CF ATL Cert this weekend. The coaches were great! Props to Jennie for demonstrating all the movements. :) Most of the material covered this weekend built upon a great foundation laid by Russell during fundamentals at our box here in HSV. Thanks for the great coaching! Keep up the good work!

Comment #9 - Posted by: Katelyn D at June 27, 2010 7:27 PM

Thanks to Pat, EC, Eric, Joe, and Doug for putting on the Indy cert!!

Overall, it was a amazing experience:
- Pat was a great presenter with a great sense of humor and humility.
- EC did an awesome job presenting some tricky topics (nutrition and programming).
- Eric added enthusiasm and pep to everything he was involved with.
- Joe seemed truly passionate about what he did and about helping create great coaches at the cert.
- Doug gave the best 20 min snatch intro possible, as thoroughly teaching the snatch in 20 min is impressive.

Comment #10 - Posted by: Cody Rice at June 27, 2010 7:29 PM

Just saw the July 24-25 cert in Birdgeport, PA is sold out. If anyone registered and doesnt want to go, send me an email, I definitely want the spot.

Comment #11 - Posted by: Klorg at June 27, 2010 7:40 PM

Tim, the article was written in January, so the rest of the series is available. Check Google. I skimmed through them tonight as well.

Comment #12 - Posted by: Zobre at June 27, 2010 7:51 PM

Chuck, Jenny, Jmac, Justin, Russ, MikeG....
You guys made the CFAtl cert. an unforgettable experience! I learned a alot and had an amazing time!! Thanks for all of the effort and energy that you put into this weekend. I had a blast!!

Comment #13 - Posted by: Maurissa at June 27, 2010 8:01 PM

Can't say thank you enough to all the coaches at the ATL Cert! Great time, great group, and learned a ton! Thanks to all of the athletes for making the weekend terrific with some killer workouts with some wonderful folks! Special thanks to CrossFit Atlanta for being such great hosts!

Keep up the good work!

Comment #14 - Posted by: Jarrod at June 27, 2010 8:07 PM

The Brooklyn Crew did everything possible to establisheses, establishises, . . .ESTABLISH their greatness as coaches this weekend. Thanks Dennis, Keith, Jen, Joe, Jon, Rob and Tanya for a terrific learning experience and a ton of laughs. But Joe if you ever make me hold the bar overhead that long again it won't be just your car window that gets broken, capiche? Just kidding, I heard it was Baker who broke into your car. Post thoughts on the next rest day.

Comment #15 - Posted by: David M at June 27, 2010 8:23 PM

Thank you Chuck, Mike, Russell, Jenni, Justin and Johnny. The ATL cert was incredible execution of a training program! What a team! Great lessons, demos, hands on learning....fun fun time too. Love the progression examples and real life application.


Comment #16 - Posted by: bradley p at June 27, 2010 8:36 PM

Brooklyn Lev 1 rocked, and the cert staff were phenomenal. Blown away by the lecturers, wod's and community. Met some great people and learned a ton of stuff. Oly cert next!

Comment #17 - Posted by: chris m/34/190/5'9" at June 27, 2010 8:50 PM

Big thanks to Pat, EC, Joe, Doug, and Eric for putting on a wonderful and "Spicy" cert. in Indy this weekend.

I have coached h.s. athletics for 8 years now and have attended a great number coaching clinics and other seminars. This weekend is by far the best thing I have ever done in regards to making myself a better teacher/coach!!! And it was all because of the staff. It truly has left a lasting impression on me. I would have liked a little more explanation of the whole "turkey" and "oyster" business I saw in the foreground between trainers when "pounding" a fist but I guess two days is pretty packed full of things to do ;) Also really pumped because I made some progress on my kipping pull-up progression....yep went from one to two this weekend :)

Comment #18 - Posted by: Lee at June 27, 2010 8:58 PM

Mark Twain's comment was amazing. He's by far and away my favorite writer.

Comment #19 - Posted by: Spider Chick at June 27, 2010 9:48 PM

how do i send in a cool picture to be used on the site...?

Comment #20 - Posted by: shane m at June 27, 2010 10:03 PM

My Experince this weekend at Crossfit Atlanta has prepared me to Brave the Wild with like a BADASS HONEY BADGER. "CAN I GET A HELL YEAH."

Comment #21 - Posted by: Jemol J. at June 27, 2010 10:45 PM

Amazing Level 1 Cert at Indy! Coach whatever you are paying those guys/gal double it! I have never laughed and learned so much information before in my life! Pat Sherwood you are a very funny man and even better presenter of what Crossfit is all about. Joe, Doug, and Eric also very approachable and willing do anything to make you better. EC is a great presenter getting stuck with a couple of the more difficult topics both also a very sexy structure of a woman!!!!

Comment #22 - Posted by: vince at June 27, 2010 11:15 PM

Props to Joe and everyone at the Brooklyn cert this weekend, you guys did a FANTASTIC job. I haven't had this much fun in a weekend in I don't know how long, so thank you all so much for sharing your knowledge with us. Just an amazing job. David, I love your post! Captures everything to a T! Looking forward to the next one, hopefully kettlebells!

Comment #23 - Posted by: brooklyndan at June 28, 2010 12:19 AM

#6 - The comments of, "How is x exercise functional?" abound.

People are trying to reconcile within their own minds the unknown...

Using this logic that you cite, how does crossfit say that bicep curls or leg curls are not functional if they face the unknown/unknown... maybe leg curls ARE functional, we just don't know it.

You're an idiot, I'm an idiot. Let's be glad we're not blithering idiots... :-)

Comment #24 - Posted by: chris at June 28, 2010 12:24 AM

Today is the 5th anniversary of the SEALs that died in Afghanistan (Operation Red Wing). RIP: LT Murphy and crew. LT Murph would not want us resting today! GO GET SOME, CrossFit!

Comment #25 - Posted by: Allen Lunn at June 28, 2010 12:31 AM

not sure if I can fit tommorrow's wod in so;
SDLHP 50kg
Ring pull-ups
for time of 8:58

Comment #26 - Posted by: Michael Ramsden at June 28, 2010 12:58 AM


Excellent point! I think we're in violent agreement. Whose to say that if something works for you, you're necessarily wrong? Disregarding any opinion because "we know better" is what we have to continue fighting... as long as we understand the cost and benefit of doing or not doing a particular form of exercise or taking a certain approach in our scientific method, I think we're on the right track to being better. Hopefully, none of us are too bold to think that we know everything. I like that about the foundation of CrossFit.

Yes, we're idiots, but at least we know it.

Comment #27 - Posted by: Tim/35/M/70/172 at June 28, 2010 1:42 AM

Comment #4, Jay, Canadians just swear a lot. Mostly because it's so f$%kin' cold!

My wife and daughter made their CF.com debut in the background of the 'Canadian Champs' video. That's a clean sweep for the Calgary Aucoins!

Comment #28 - Posted by: gaucoin at June 28, 2010 5:26 AM

ran 6.25 miles- 48:30

Comment #29 - Posted by: mike/40/6'3"/210 at June 28, 2010 5:51 AM

WU: Jump rope/handstands (3x5secs)
WOD: Operator Ugly
Cool down: Max support, one arm iron crosses, L-sits, ring stand push up attempt

Comment #30 - Posted by: Julian at June 28, 2010 6:00 AM

Thanks to Andy, Bobbi, Chris, and Nicole for this weekend's AMAZING cert at Fort Benning! I don't think I could have dreamed up a better crew for a level 1 cert! Thanks again!

Comment #31 - Posted by: Josh H. at June 28, 2010 6:45 AM

That video "Chatting with the Canadian Champs" was excellent. Dan Rogers and Alicia Connors seem to epitomize the humble attitude and sense of community the CrossFit is all about. Good luck at the Games!

Comment #32 - Posted by: Pat Sherwood at June 28, 2010 6:53 AM

Thanks Chuck, Jenny, Jmac, Justin, Russ, and Mike G for the cert this weekend. I had a blast and learned a lot!! Can't wait to apply it!!!

Comment #33 - Posted by: Mark at June 28, 2010 6:55 AM

RE: Comment #4: What's with the swearing from the Canadians? I feel like they edit it out from everyone else.

That is the edited version! You should hear them when they're drunk!

Comment #34 - Posted by: Cloudraker at June 28, 2010 7:04 AM

CF Atlanta Cert was an incredible weekend. Thank you so much Chuck, Justin, Jenni, Russel, Jmac and Mike G! I learned so much and the progressions you taught us will be indefinitely essential to our success. So thanks again! and one last time... HELL YEAH!

Comment #35 - Posted by: Abby at June 28, 2010 7:24 AM


I just got back from 3 weeks of being totally un-paleo and pub crawling my way through Ireland. Didn't get a chance to do any heavy lifting during the trip, so I worked my way up to 355lb on deadlift today and got 50 pull-ups and 50 burpees in to ease my body back into the groove. Looking forward to tomorrow!

Comment #36 - Posted by: Mike at June 28, 2010 7:53 AM

Still pumped from a fantastic weekend in Brooklyn. Joe, Jon, Dennis, Jenn, Rob and Keith have such experience and the gift of being able to teach mere mortals in an understandable and fun way. You guys are an asset to the world - pls keep spreading your news. Also met some great coaches (thanks, Marc!) and some incredible athletes. As with any Crossfit experience, the weekend was humbling and inspiring. Hope to see some of you at CFNE in Natick for the Oly Lift Cert in October.

Comment #37 - Posted by: Samantha B at June 28, 2010 8:04 AM

CFSB Day#8
Back Squat 3x5

205x5, 225x5, 245x5(PR by 10#)

Metcon: used WOD 100626 from Sat

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

Time: 11:38 with 18 sets

Skill: Ring dip practice..have to get ready for yesterdays WOD tomorrow! Brutal..

Comment #38 - Posted by: Memmnoch at June 28, 2010 9:58 AM

HELL YEAH to the Possum Terriers at CF ATL!!! Thanks for a great weekend Chuck, Russell, Mike G, Jenni, JMac and Justin!

Comment #39 - Posted by: Jamie at June 28, 2010 10:15 AM

I want to thank CrossFit HQ coaches; Pat, Doug, EC, Eric, and Joe for and excellent weekend. I also want to say thank you to Vincent Cascella, Nathan Barlow and all the other IMPD Indy Shield CrossFit staff and for an excellent weekend too. What you are doing at IMPD for personnel in the LEO and Fire community is awesome!

Comment #40 - Posted by: Troy T. at June 28, 2010 10:21 AM

Adrian, Karl, Nolan, Courtney, Sophie, Mads, Oliver & Sebastian (and ALL attendees)thanks for a great weekend in 'Copenhagen'! You guys were awesome.

Comment #41 - Posted by: Anja H at June 28, 2010 10:55 AM

Dan and Alicia - You'll represent Canada very well at the Games! Kick some ass!

Comment #42 - Posted by: Kevin - CFMoncton at June 28, 2010 11:25 AM

Today is the 5th anniversary of Operation Redwing, the fateful day we lost Lt. Michael Murphy, Petty Officers Matthew Axelson and Danny Dietz, Cmdr. Erik Kristensen and the other SEALs and Nightstalkers shot down coming to the aid of their brothers. We will NEVER forget your sacrifice and we will continue to honor your memory. Thank you to Petty Officer Marcus Luttrell for telling their story.

Comment #43 - Posted by: Eamon at June 28, 2010 12:09 PM

Great cert at Indy. Good exp and the trainers were excellent. Thanks to Indy Shield for hostin it. Really nice box.

Comment #44 - Posted by: Tony at June 28, 2010 12:14 PM

The Brooklyn Cert was amazing. Thank you Joe, Jon, Dennis, Jenn, Rob, Keith, and Tanya for such a great experience. The lectures, workouts, and practicing of movements all combined into one amazing weekend. I can't even begin to recount all the different things I learned. It really went by way too fast.

Comment #45 - Posted by: Monique A. at June 28, 2010 12:16 PM

I want to buy a weighted vest and have a few choices. What do some of you use and how do you like it? I see some that are pretty expensive but wanted to know what fellow CF's are using and like. Thanks

Comment #46 - Posted by: WJC at June 28, 2010 12:48 PM

jenny, jmac, justin, russ, mike g, chuck

What a top notch crew. You all were awesome to work with. Thanks for being so engaging and approachable. The information was awesome.

Comment #47 - Posted by: Hugh at June 28, 2010 1:25 PM

The anosognosic's dilemma is excellent reading. Please post the rest of the article.

Comment #48 - Posted by: Brandon at June 28, 2010 1:41 PM

Short road march today but back at it WODS in the morning

Comment #49 - Posted by: devin.henry at June 28, 2010 2:16 PM

Trying to Crossfit on the U.S.S George Washington really sucks broken glass on the running track. I was yelled at for using chalk in the gym because it is hard to clean up and the amount of people not knowing how to work out is pathetic and i get laughed at for Crossfitting. Loving the Wagner, Magic Fire music is a great CD to WOD to. As for OP RDWING, go easy Seals, you are not Forgotten like the rest of the warriors. 3 2 1 GO.

Comment #50 - Posted by: DeathDealer at June 28, 2010 3:19 PM

Ever since the GHD/ 50# db WOD awhile back, my abs have been absolutely trashed. I have never done a sit-up like that before, and then doing 90 in 10 minutes, wow. I can't laugh, sit-up, cough, stand up straight, etc., without putting my hands to my abs and groaning. I have never, ever, been this messed up from a workout. Excruciating. Awesome.

Comment #51 - Posted by: Matt Johnson (m/30/6'3"/215) at June 28, 2010 3:41 PM


then yesterdays WOD:
5 DL @ 405
5 HSPU on paralettes
5 rounds:

Comment #52 - Posted by: mark k at June 28, 2010 3:45 PM

The trainers at the Level I Cert in Indy were fantastic...
Thank you all for the help, encouragement, and relentless correction.

Comment #53 - Posted by: Michael Dubois at June 28, 2010 4:37 PM

LOVED the Indy cert! had such a great time and loved all of the awesome trainers that we had. You guys rock, and I will always look up to all of you! Thanks guys!

Comment #54 - Posted by: Lindy at June 28, 2010 4:56 PM

Just watched the Rob and Dave vid from yesterday. That's some Ryu & Ken stuff!

Comment #55 - Posted by: Archon at June 28, 2010 4:59 PM

That Cert was about as wicked as "THE HOUSE CAT" hahaha!!!! That Cert Team was in one word, STANDARD! Thanks Again CFATL! Never let up, Mike G ANd Jelli!

Comment #56 - Posted by: Armand L at June 28, 2010 5:37 PM


Took 4 days off to heal a nagging back last week, figured I didn't want a rest day today...

Split Squats
55-lb DB Swings


Followed by 43 burpees (day 43 of 100 day challenge)

Comment #57 - Posted by: Brandon at June 28, 2010 6:09 PM


a little death by clean and jerk
135lb clean and jerk 1 at 1min, 2 at 2min...
8min and 4 CJs, new pr!

Comment #58 - Posted by: Eric-Clint, Texas at June 28, 2010 7:59 PM

The greatest men that ever lived (Operation Redwing(s))


Comment #59 - Posted by: Chandler at June 28, 2010 10:09 PM

video is WFS

Comment #60 - Posted by: Chandler at June 28, 2010 10:09 PM

GREAT CERT IN "Copenhagen". I loved "SAND FRAN" :)

Comment #61 - Posted by: José Puntigliano at June 28, 2010 11:05 PM

Thanks to the CERT1 staff for a great CERT1 in Denmark @ CrossFit The Royal Danish Life Guards - it was fun watching the staff struggeling with the o-lane!

Great weather, great lectures, AWESOME WODs and super cool people.

Looking forward to hosting the next CERT1 in the end of August 2010.


Comment #62 - Posted by: Sarah Lindasdatter Troelsen Krarup at June 29, 2010 1:18 AM

please, whoever posted the article on the Anosognosic's Dilemma - please please please if you see the next 4 parts, post them too? LOVED IT!

Comment #63 - Posted by: alison brooks at June 29, 2010 7:17 PM

THANK YOU to all the instructors at the CF Atlanta! I had a great time, learned a lot, and met some fantastic people! I look forward to seeing everyone in the future!

Comment #64 - Posted by: Tia at July 5, 2010 10:33 AM

5K: 28:53

Comment #65 - Posted by: mom to five at October 8, 2010 7:42 PM

Rest day

Comment #66 - Posted by: MNinKC at November 9, 2010 3:06 PM
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