July 30, 2010

Friday 100730

Rest Day


Enlarge image

81st Expeditionary Rescue Squadon team tire flip competition, Djibouti, Africa.

"The Discovery of Pose Running: Part 3" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

"The Calm After the Storm: Part 2" with Kristan Clever, Valerie MacKenzie Voboril and Rebecca Voigt by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Masters Event 1, Run/Overhead Squat, at the 2010 CrossFit Games:
Master Men - video [wmv] [mov]
Masters Women - video [wmv] [mov]

The 2010 CrossFit Games "Strong" commercial by Rogue Fitness - video [wmv] [mov]

Wolfgang Amadeus Mozart, Sonata for Two Pianos.

Jack London - Just Meat

"What I Know Now: Nibbled to Death" by George McGovern, Inc.

Post thoughts to comments.

Posted by lauren at July 30, 2010 5:00 PM

that commercial was so horrible its not even funny. Not in any way did that pump me up for crossfit. So bad...plz get rid of it

Comment #1 - Posted by: DBAY at July 29, 2010 5:16 PM

Big Brian Curley of CFNE is a beast! Congrats on being named the "Fittest Man in the World over 50!"

Comment #2 - Posted by: Ben at July 29, 2010 5:27 PM

The Rogue Fitness commercial is great!!! I really didn't like the 'awesome' commercial with the middle of public wods. The general public is too stupid and oblivious and shouldn't have the privilege of watching.

Comment #3 - Posted by: Andy at July 29, 2010 5:39 PM

totally agreed with comment four, it had maybe five seconds of anything crossfit

Comment #4 - Posted by: ish at July 29, 2010 5:52 PM

Awesome INC Magazine article by former Democrat presidential candidate George McGovern "What I Know Now: Nibbled to Death".

How appropriate to revisit McGovern's article in light of:
(a) Barack 'Spread the Wealth Around' Obama
(b) Obamacare
(c) FinReg
(d) the Pelosi, Obama & Reid economy
(e) EPA/Cap 'n Tax Carbon laws

All burdens on business. Burdens that small business people (e.g. Crossfit Affiliates?) can not afford.

In other news, atlas continues to shrug.

Comment #5 - Posted by: RM3 FriskserFTN at July 29, 2010 5:56 PM

I would like to say I really enjoy the links to the classical music. I was a music major and it's nice to be able to hear many of these fine works again. Best fitness program mixed with the finest music composed, all on one site!

Comment #6 - Posted by: guitarman29 at July 29, 2010 5:59 PM

i know i'm way behind but today i did


with #20vest
run 1k
10 muscle ups
100 squats


i'm psyched i was able to do 30 mu's with the vest. i really wanted to do this wod rx'd so i'm happy i was able to.

i did a mu every 25 seconds and i never failed on one rep so i probably should of went a little faster.

the squats sucked more than i anticipated.

next time faster.

Comment #7 - Posted by: xfitaddict M/CT/27/6'2"/175 at July 29, 2010 6:01 PM

Why does it take so many of them to flip a tire?

Comment #8 - Posted by: Steve at July 29, 2010 6:06 PM



Lol. I guess the wod got to my brain!

Comment #9 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 29, 2010 6:09 PM

I am calling BS... There is no grass in Djibouti... Nothing grows there... even the camels die of dehydration.

Steve: It takes so many of them to flip the tire because it is a unit workout designed to build teamwork.

Comment #10 - Posted by: john brown at July 29, 2010 6:10 PM

Great job to each and everyone of you. Seeing the looks on your faces made it all that more of a reality check for me. Nancy would have caused me much embarassment. I learned a few things on the run up to the games. #1 get stronger, #2 get faster, #3 get over yourself, your not the only guy over 50 pushing to the limit. What's up for 2011 Masters? Swimming, handstand walk & kbs. Train for everything and be ready for anything.

Liberating weakness "one day at a time"

Comment #11 - Posted by: Cavanaugh Chris at July 29, 2010 6:18 PM


Have you ever done a WOD, look at your time and thought "Unh I did ok". Then compared your times to everyone else and realized you did better than ok you did damn good. Well, after you think "hell yeah!", you then start thinking did I do all of the rounds or all the reps. And for the life of you, its seems like you did but can you be so sure with out some kind of marker or proof, because your time was "pretty damn good".

Let that ponder.


Comment #12 - Posted by: BlackCatX-Fit at July 29, 2010 6:21 PM

Good going Sen McGovern! You finally figured out - decades too late - that excessive government regulation hurts small businesses far more than it does big businesses, that it kills jobs and eventually whole economies.

Keep in mind that Pres Obama has zero business experience, as do all but a few of his advisers and the vast majority of Congress. Maybe you can explain to them how their policies are bogging down our economy and prolonging the recession. Unfortunately, I doubt they'll listen.

Comment #13 - Posted by: Oscar at July 29, 2010 6:27 PM

5-man team: MTVR tire flip
25 minute AMFAP (As many flips as possible)
Score: 537

Comment #14 - Posted by: Bill at July 29, 2010 6:30 PM

Is there a "named workout" spreadsheet that can be downloaded? That would be really cool to keep personal records & times on!

Comment #15 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at July 29, 2010 6:37 PM

AMFAP... lol don't let 4chan learn that word hahaa

Comment #16 - Posted by: Andy at July 29, 2010 7:19 PM

Haha, too right about 4chan Andy. I wonder what they would have to say about 'Isabelle' and her 135 pound snatch.

Comment #17 - Posted by: TheBear at July 29, 2010 7:56 PM

Did crossfit football WOD today:

amrap in 12 min of
30 OH lunges (45 lbs)
15 ring dips

4 rnds + 30 lunges + 11 dips


Comment #18 - Posted by: Clack_Attack at July 29, 2010 7:58 PM

Awesome pic! Great friend of mine that helped start my affiliate has been in that area serving our country lately.

Can't tell the servicemen and women how much I appreciate all your work and sacrifice. Becomes more and more of a reality with some of the military certs I work.

Comment #19 - Posted by: Speal at July 29, 2010 9:15 PM

Fellow AF boys gettin some!!

Got a powerlifting meet at JBB today. Anyone going?

Comment #20 - Posted by: Mike Mathers@JBB 25/M/215lbs/69" at July 29, 2010 11:28 PM

Tire flip FAIL!!

Orlando does that s*** by himself.

London is the real beast, good stuff!!

Comment #21 - Posted by: Mike D. at July 29, 2010 11:53 PM

#11 John Brown,

If you were at that base in Djibouti (Camp Lemonnier), you'd know that's artificial turf of the soccer field right by the containerized living area. Although it's just out of frame, on the right hand side you'd also see the climbing rope and warrior pit right by the field.

About the music: Thanks for the link to the Mozart piece. First time I heard it was when it was featured on the first episode of a Japanese drama called "Nodama Cantabile". Very beautiful piece of music that makes you realize there's not many duets with pianos (ok, there might be, but I'm not studied enough to know).

Comment #22 - Posted by: Nukemarine at July 30, 2010 1:14 AM

god bless CF and Coach G
Hi there,
I'm a crossfitter from Zurich Switzerland. to earn some money I got to work in a commercial gym. Just minute ago a client asked me for an excercise for lats! my answer was pullups, what else! He aksed if we had a pullover mashine. I said no, but you can do it on a cable. And here his answer: "I just want the Lat, on cable you have to work with core. This is no good for the body!!!"
I'm so happy to have crossfit!!
yey burpees!!

Comment #23 - Posted by: ozi at July 30, 2010 3:41 AM

Hero WOD " Big Jon". He was a deputy Sheriff that died in the line of duty 7-28-10. We offer 12 classes a week for the public safety of Pitt County. Gonna do this workout today for them and Big Jon.
48 Lateral Jumps across PVC pipe ( across and back counts for 1 rep
24 - burpee->jumping pullup
12 - 1 arm KB(32kg/16 kg) push press-> over head squat.
48 Lateral Jumps
12 1 arm KB push press-> over head squat
24 burpee-> jumping pullup
48 lateral Jumps

Comment #24 - Posted by: neal at July 30, 2010 4:34 AM


That's happened to me before. When ever I do a amrap I always use a round counter. I keep a little tray of quarters near me and drop one on the ground after each round. Even with that i still wonder sometimes if I forgot to drop one every now and then.

Comment #25 - Posted by: Xfitaddict M/CT/27/6'2"/175 at July 30, 2010 4:55 AM

AM revelations...good news: I'm better at snatching than previously. bad news: snatching is still really bad for a torn rotator cuff. Ouchy.


Comment #26 - Posted by: bingo at July 30, 2010 5:09 AM

The Jack London story was a nice find here today.
Nice choice.

Comment #27 - Posted by: Andrew W at July 30, 2010 5:12 AM

CFSB Day#40

Front Squat 5x3

295x3, 300x3, 315x3, 325x3, 330x3(PR)

Back Squat


Metcon less than 10 min:

WOD #1

3 rounds for time:

250m Row
20 Wall ball, 20#ball
10 Ring Dips

Time as RX’d: 7:35

Gym/Skill Dev: Practiced walking on hands

Will do WOD #2 in a bit.

Comment #28 - Posted by: Memmnoch at July 30, 2010 6:31 AM

@ #11 Nuke,

Yes, I spent some time there. I don't know if the containerized living quarters were there yet, I was one of the first few rotations through a few years ago when everyone was in tents. We actually built soccer goals with 2x4s, 2" PVC pipe and cargo nets... Good clean fun. They still letting you guys have a few beers at the cantina? Is the "golf course" still just outside the gate?

Comment #29 - Posted by: johnBrown at July 30, 2010 6:36 AM


Rest day WOD for me,

21-15-9 reps, for time of:

Deadlift 225 lbs
Double unders

AS RX'D 7:50

I wasn't feeling it today, usually the DLs in a workout like this I would do them all unbroken, today first round unbroken, second round of 15 did 5 then one at a time. then the last 9 DLs did 5 unbroken then 1,1, then 2.

the double unders didn't want to come out that good in the round of 21, I got wrap on the rope about 3 times. as far as the Burpees, OMG. I hit the wall in the first round. Nice WOD though. seems short but it was a super intense workout.

Nice WOD, I would reccomend whoever wants to give it a try, I though I was going to go faster but I wasn't feeling it today.

Have a nice rest day everybody.


Comment #30 - Posted by: SANTI at July 30, 2010 6:48 AM

rogues commercial is by far the best!

Comment #31 - Posted by: Brad at July 30, 2010 6:59 AM

Finally got the 5K in this morning - 22:43

Ahhh...Camp Lemonnier...what a beautiful garden spot...

Comment #32 - Posted by: C.L. at July 30, 2010 7:54 AM

#1, Jason, if you don't like classical music, don't listen to it.

Next thing you know, people are gonna start complaining about the articles and the free workout programming... oh, wait...

Comment #33 - Posted by: ether at July 30, 2010 8:20 AM

I have been "Crossfitting" for about 4 years and, like so many of those posting, it has improved my fitness and life greatly.
The free website is an amazing resource.
However there are several referencs in the introductory parts of the site to athletes proving themselves "on the streets".
Street fighting is an activity for thugs and bullies and reference to it degrades the quality of this otherwise fantastic website.
May I suggest that all reference to it be deleted from the site!

Comment #34 - Posted by: steve at July 30, 2010 9:55 AM


"Nancy", with 45#


Comment #35 - Posted by: Kevin C. at July 30, 2010 11:21 AM

Ah yes, Obamacare, because the freemarketers were oh so diligent in addressing the healthcare issue between 2001 and 2007. And if only financial regulations would get out of the way of companies like Goldman Sachs who feel no fiduciary obligation to their clients. I still wonder-just how the hell did the U.S. have the most powerful economy during all those decades of unnecessary regulations? Wait a minute, how the heck did the Bush era tax cuts not protect us against large financial institution malfeasance? Maybe if we didn't start nation building for fun and profit in 2003, we could figure this out.

Comment #36 - Posted by: phillip in stlouis at July 30, 2010 12:12 PM

Did the CFT from Saturday...


150 (Failed. Used just a little leg drive so didn't count it)


Total: 895

Comment #37 - Posted by: Shane/M/22/5'11"/182 at July 30, 2010 1:27 PM

Back from vacation! Helped with the feeding, burping, and changing of my first grandchild (born July 4, unbelievable!), helped identify which of the Three Causes of Crying she was experiencing (gassy, dirty, or hungry), watched her change just a little bit every day, became more and more convinced she is a genius, child prodigy and little cutie pie all rolled into one!

Also ran on the beach barefoot, swam in the ocean, did a century of burpees, and Grace with 50 lb. db. What a fun trip!

Today: Isabel, 95 lb. hanging squat snatches, 4:38.

I feel overwhelmed at how much fun and joy there can be in life.

Comment #38 - Posted by: Kamper M/45/200/74" at July 30, 2010 1:39 PM


Isabel as rx'd:

Comment #39 - Posted by: mark at July 30, 2010 2:03 PM

"I caught up with Camille on Day 3, and she told me she had been dared to try CrossFit after a few drinks at a party. She showed up at a CrossFit box a short time later and beat everyone there,"


Comment #40 - Posted by: Bill C at July 30, 2010 2:24 PM

Did "McGhee" today
275 Deadlift x5
13 pushups
9 box jump 24"
13 full rounds + DL + 6 pushups

Comment #41 - Posted by: Matt Burritt at July 30, 2010 3:26 PM

Rest Day Activity:
Bike 30k TT on trainer, no resistance- 31:07.

Comment #42 - Posted by: Tim/35/M/70/175 at July 31, 2010 1:57 AM

We also flip the tire by ourselves, but this was a team drill for speed across the field. It's a lot faster with a big team, and a good teamwork exercise. The team pictured won.

Comment #43 - Posted by: David Hickerty at July 31, 2010 3:38 AM

35 yom 210 bwt

on a strength upswing so did:
free handstand work 10 minutes

5rds for time of:
double unders 50-40-30-20-10
push press @ 135 10-8-6-4-2 (can't rerack wait)
time of 5:23

Comment #44 - Posted by: brian t at July 31, 2010 2:22 PM

@Comment #37 where Phillip in StLouis asked: "how the heck did the Bush era tax cuts not protect us against large financial institution malfeasance? Maybe if we didn't start nation building for fun and profit in 2003, we could figure this out."

Answer: Watch this C-SPAN video, showing attempts in 2003 to reign in financial institutions such as Fannie Mae & Freddie Mac ... http://www.youtube.com/watch?v=_MGT_cSi7Rs&

Goldman is a fascinating creature of the gov't, always doing what the gov't tells it to do (e.g. resell mortgage backed securities being sold by Freddie & Fannie). FWIW, Goldman, like Fannie & Freddie, shovels campaign cash into Democrat pockets.

Comment #45 - Posted by: RM3 Frisker FTN at July 31, 2010 7:51 PM

Hi everybody,
I' m in the french navy and in Djibouti for few months if there are some Xfiters there, it would be cool to meet us for some challenging wod.

Comment #46 - Posted by: Nicolas Vatskil at August 21, 2010 3:53 AM

5 rounds:

50 Wallball shots @ 20#
25 pushups


Comment #47 - Posted by: MNinKC at November 9, 2010 7:08 PM
Post a comment

Remember personal info?