August 11, 2010
Joshua Crabtree, age 4.
"A Natural Self-Defense Tool Box" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]
Annie Thorisdottir interview by Sevan Matosian - video [wmv] [mov]
"Athlete Pre-Interviews" with selected competitors from the 2010 CrossFit Games.
Jacques Offenbach, Des Contes D'Hoffmann.
George Sheehan - Life is not a Spectator Sport
"Under Pressure: The Search for a Stress Vaccine" by Jonah Lehrer, Wired.
Post thoughts to comments.
Posted by lauren at August 11, 2010 5:00 PM
Little guy, lots of stairs!
after ADAMBROWN we may need 2 days...TY Crossfit
"Stress vaccine". Vaccines work, typically, by inducing the immune system to create antibodies to some "identifier" on a foreign invader, the antigen. Classically this is a protein "target" on the invader, be it virus or bacteria. In many instances, childhood illnesses such as measles, mumps, et al there is a memory response which is essentially permanent. Hence a child either exposed and infected with chicken pox or inoculated with the chicken pox vaccine is forever protected (in most instances) from a chicken pox infection.
A stress "inoculation" is something else entirely. The immune response to the antigenic stimulus from varicella zoster (the virus that causes chicken pox) is ever and always the same; there is no nuance or grading, no measurement to the response. Stress, on the other hand, is not nearly like that. Whether the onslaught of V. Zoster is massive or minuscule the response is the same--immune response ON, soldiers ALL mobilized. Stress? Eh, not so much.
How much stress is necessary to invoke the neuro-endocrine response? Well, it depends on how much stress, doesn't it? And how much stress it takes to turn this particular response mechanism "on" is highly variable, and the response itself is graded as well. Not only that, but unlike the response to the chicken pox virus which is automatic and uncontrollable, the NE response to stress is not only graded but TRAINABLE.
In my day job I operate on people's eyes. I'm a pretty unflappable guy baseline, but I gotta tell you, I am a full order of magnitude harder to arouse, fluster, etc since I started purposefully putting myself under stress, willingly going to a dark and unfriendly uncomfortable place 3 on/1 off. I'll read the article in a bit, but one clear stress vaccine is already here: constantly varied functional exercise performed at high intensity.
I don't think those are pre-interviews; I think they're just interviews.
That's my boy!!! Really. The photo for today. We did a free workout at the football stadium (Duke) and while we were all laying on the ground sucking wind, Joshua was running stairs!
My wife managed to capture this really cool shot while holding our 7 month old girl - great job Holly.
this rest day is totally coming in handy!
Somebody try this:
KB Swings 2pood
Way to start early! That's a great picture.
With regards to the Adambrown wod. Has anybody actually finished it with the perscribed weights and reps. If so is there a video. And finally it seems a lot of people had to scale And rx the wod. Seems like if it's that common to not even do the actually workout why not change it? Just some thoughts. I loved it but it frustrates me when I have to scale and rx due to failure in strength or endurance.
I agree with Jerad...I did Adam Brown as Rx'd (44:45, no squat on the cleans because I couldn't see a consensus) but it seems like that wod would be much better suited if it were a % of body weight for the lifts so that way its automatically scaled, kind of like Linda is. Thoughts?
Jerad penner #11, Jeremy G #12,
Mikko Salo and Peter Egyad.
I'm not sure I understand the WOD. Could someone post a demo vid?
Since the WOD is dedicated to a SEAL, it should be difficult, both mentally and physically. Those guys are monsters.
Re: the WoD - what needs to be demo'd? Box Jumps? Do 24. Deadlifts? We got a video o' that. Bench Press? Really?
This is a hard, hard workout. Do not expect to finish in 20 mins. Or even 30. Strap in for a long ride. Scale if you need to. It took me almost 2 years of scaling before I could do Linda as rx'd. And now that seems funny given that people can do it in under 20 mins - and I myself have done it in under 25 mins (all cleans FSC).
More thoughts on the article, but Bingo, you're right on without even having read it. It is fascinating, but does appear to conform with my own view of reality - job "stress" is significantly lowered when doing something you love. There's a difference between activity (i.e. being busy, deadlines, etc.) and the kind of stress that is unhealthy - the kind of mind-numbing, slow death that comes from working for the government. ;-)
Seriously - I'm not trying to overgeneralize, but that's the first thing that popped into my head and then the British study spells it out in spades. Yeesh.
"Don't wish it was easier, wish you were better"
You know you addicted to crossfit when you check for the WOD and notice it's a Rest Day.
Stress Vaccine? Don't they call that 420? Just legalize it, tax the poo out of it, stop putting money in the Mexican Mafia's pockets, pay down the deficit, lower medical costs with less heart disease, and better treatment for chemo nausea, glaucoma, etc. Only real argument is Glaxo Smith Kline et al can't slap a patent on it and overcharge pensioners for it.
Sorry I missed that seminar in Santa Cruz. Always enjoy Tony's insight.
There's no plyo boxes at our gym on post, so i added a short run to a loading dock that is approximately 30 inches high. My students aren't familiar with CF so they call it "Puke PT".
Just wanted to make people aware of how far Crossfit reaches around the globe...
Tomorrow morning, in a little mining town called Moranbah in Central Queensland Australia, I will be attempting to complete 500+ Burpees in 1 hour to raise $$ for the Royal Children's Hospital in Brisbane, Queensland.
My wife and I have been doing CF since April this year and are members 'via correspondance' of Crossfit Broadbeach on the Gold Coast which is 15 hours drive away!!
Crossfit has changed our lives and 5 months ago my back would have only handled doing 10 burpees let alone 500!
Thank you to the Glassman's and to the Crossfit community for changing our family's lives. We are forever in your debt.
Question: When i try overhead squats i cant seem to keep my heals on the ground. Any suggestions/advice on how to improve?
Posted on Facebook:
CrossFit Who wants 30% off all CrossFit Store items? When we hit 50,000 fans, you guys get it for 48 hours. Hit 50,000 by THIS Friday at midnight PDT and we'll bump that coupon to 40% for 48 hours. Sound good? Think we can make it?
Let's make this happen!
Go Joshua!!! That's my nephew. Great pic...tough workout that day...kicked all our butts.
What an excellent piece on being a spectator in anything!
I am looking for a good stretching routine that covers every body part. Does anybody know of one?
@ #24 Bradley
If you improve your shoulder flexibility, you will be able to get the weight farther back and therefore the balance will be more over your heels so you won't be falling forward.
I had to miss the Duke workout but am so glad to see Joshua on the website. Hard to imagine what the WODs will be like when everyone has been xfitting since age 4.
Comments #12 and #13:
ADAMBROWN is a hero WOD, so it is going to be one of the more demanding and difficult WODs. There were four of us where I am at who completed the WOD with the RX'd weight and reps. As far as programming to make it easier for the masses, that goes against the "program for the best, scale for the rest" philosophy. While I understand the frustration with not being able to RX a WOD (I've been there many-a-time as well), that doesn't mean that it should be changed to allow more athletes to complete it RX'ed. And everyone fails at strength and endurance eventually - if we didn't, we'd all be able to wear the "Fittest Man/Woman Alive" title.
Nods his head in agreement with Andrew (32). :)
4 years old and doing work. What are YOU doing?!
I know this has been discussed before so maybe someone can help. I have been "zoning" for about a year now and even though my body fat has dropped I feel my performances have not been what they should be. Wanting to try the Paleo for awhile and was wondering the Pro's and Con's of both diets and what does one offer that the other doesnt?
Great comments, peeps. Bingo, right on point as usual. I'm a day behind, so I'll do Adam Brown's memorial WOD today, and I'll have to scale it, and it will kick my butt, and that's the point, and if I can keep doing xfit (it's only been 2 1/2 months) someday I will be able to do it as rx'd, and it will still kick my butt, and xfit always kicks your butt if you push it ("you vs. you," and all that), and that's the point, and so they shouldn't make it easier. How's that for a run-on sentence?
Oh Annie T., you're the one for me. (in a sing-song voice)
So inappropriate. Not cool to exploit a kid like that.
Today Did a team WOD for fun, IN TEAMS OF 3 COMPLETE
As many rounds as possible(AMRAP) IN 20 MIN
approx 100 meters , (RUN from one side of the parking lot to the other and back)
2 fer 1s (20 pound ball)
PUSH Ups with hand release at the bottom
While one team member runs, one will do 2 fer 1s. and the other one will do push ups with hand release at the bottom.
When the runner gets back he will tap the baller, the Baller (start counting where that person left off). The baller will pick up where the push upper left off, and the push upper will be the
new runner. Score is total reps of 2 fer 1s and push ups the team has
accumulated at the end of 20 min.
Me, SSG Buckhart, SSG Reid = 224 x 2 fer 1s, 301 push ups.
KP, stokes, Mullins, = 198 2 fer 1s = 254 push ups.
I might have gotten the numbers wrong but it was a fun WOD. it would have been nice to have someone counting the reps for us.
About yesterday WODs it was doable, the hardest thing was the Squat cleans, I am 140 pounds and I was able to complete all the squat cleans and all the deadlifts, Bench press a little bit hard for me so scaled the weight to 135 everything else as RX'D, there was one guy in the gym that actually did the whole thing as RX'd. took him 56 minutes, you just got to fight through the pain. good pain is good for the body and the mind.
Have a nice rest day everybody, doing a quick WOD this afternoon of 2 rounds of 25 Abmat sit ups unanchorage and 25 x 75 LB hang power snatches.
concerning the ADAMBROWN workout. i dont think too many people had problems with the box jumps or wallballs so i wont comment on that. the other aspect was deadlift at 295, bench press at 195, and 145 clean. first, by olympic definition, clean implies a full squat clean. unless stated 'power clean' clean is the exact same thing as full squat clean. most crossfitters dont understand this due to a lack of background in olympic lifting. enough with that. 295 deadlift, 195 bench, 145 clean, 24 reps. these are not very heavy weights. they are heavy for a lot of crossfitters because heavy lifting is not emphasized as much as it should be in Crossfit. any man should be able to do a lot of reps at 195 bench press, atleast in the 15-25 rep range. bench press is the best lift for overall upper body raw strength, as opposed to explosive power. crossfit does not do enough bench press so most people in crossfit are very weak in their upper bodies, including a lot of the elite crossfitters. the deadlift and clean by even crossfit standards was not heavy. these workouts are programmed for the elite, and scaled by anyone who is still building. this includes women. there are no women scaled weights when it comes to hero or the girl WODS. gyms who scale for women are not programming correctly. anyways, this was an excellent WOD and i look forward to and hope for more of these longer, heavier WODS. There is a HUGE lack of upper body strength in the crossfit community and this only helps to expose this.
"There is a HUGE lack of upper body strength in the crossfit community..."
What data do you have to support this contention?
Thanks, Coach, for having us consider the life and writings of Dr. George A. Sheehan. I'm 57 and his life is inspiring to me!
When I try to view the athlete profiles and Regionals Results on The Games page I get a HTTP 403 forbidden error.
Any help would be appreciated.
My e-mail: firstname.lastname@example.org
Bingo, i am basing this on the tables developed by mark rippetoe and kilgore. here are the two tables. one is of the crossfit total, which uses press, the other is a table of bench, press, squat, deadlift, and clean weights for men and women at respective bodyweights. since crossfit is considered nonspecialized, these tables' advanced category is considered elite in crossfit. none the less, the elite categories on these tables are hardly top 1% as they state.
Crossfit Total (CFT) Rankings
CrossFit Total Rankings based on tables by Kilgore, Rippetoe, et al. (Aasgaard Co, 2006
Men's Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women's Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826
link to table:
Didn´t do squat cleans though, silly me.
Start 'em young with good habits they can carry throughout life. Way to go Joshua!
Just wondering if anything will ever get posted on the fittest man on the the planet. Seems like everything is always focused on the same big names of CF, but never on our champ. Just sayin.
Interesting post, with a lot of assumptions! Considering that a 195 lb bench is, on average, over 100% of most mens' body weight, I'd say that 48 total reps is quite a bit... Also, the comment about a HUGE lack of upper body strength must not take muscle-ups, HSPUs, the shoulder lifts, etc., etc., etc., into account. What would you suggest we do to 'correct' these deficiencies?
CFSB, deadlift, 5,3,1(or more):
5 X 175
3 X 195
2 X 220 (PR)
Previous 1RM was 215, before starting the program.
Then, 10 minute bike ride.
Matthew #40, 44,
Still looking for data to support you contention. Are you saying that Rip/Lon's proposed CFT's (which measure only shoulder press) are a de facto data point? Is so I'm not sure that will carry water.
Is this just another "Crossfit doesn't do enough bench press" thing?
brand spanking new to cross fit...on my 4th day.
Thank the good lord for the rest!
No, I think he's doing "play." Notice the lack of a chronograph in the photo? Try it some time.
It took me over 34 min. to finish yesterdays WOD and I had to scale it bigtime. My lower back is so sore from doing the previous WOD's and I was upset that the Adambrown WOD was so hard. Then I read all the comments about who this guy was and I think this is my favorate WOD. I cant wait to do it again as RX'ed no matter how long it takes me.
As simple as this question might sound, does anyone have any good articles or recommendations on breathing during intense exercise? I have been CrossFitting for a couple of years, but recently competed in my first (local) CrossFit games. I think the biggest single factor inhibiting my performance was proper breathing. Basically, I think in retrospect I was hyperventilating. I searched on the CrossFit journal, but only found one article and it related to breathing while swimming. Any assistance or advice would be appreciated.
Yeah, Joshua! Never too young or old for Crossfit! Gotta love it!
J.T. # 52 - yes, my son is playing, not working out.
#37 - no comment
I don't run a youth program of any kind, but I do have 2 sons that although young, will happily run upstairs, jump over paralletes, and pick up dynamax medicine balls. It is just plain fun for them. When we were still based out of the garage, they would constantly want to go out in the garage and hang on the rings or pull up bars.
I'm just glad to see them outside playing and moving and living. Who knows if they'll want to use CrossFit as a fitness tool when they are older. Just like any other sport that kids play, the parents can ruin it for the kid (and sometimes make the kids turn away from athletics) or they can hold it in a proper place where it is just one part of life.
That's the way our family does it. CrossFit is valuable, and I hope my kids will have a love for fitness, but there is much more to life.
#56 Matt- Very well put. You have your priorities in order. Great picture of Joshua too!
GW University in Washington DC is probably the most vet friendly private school around. Their GI bill/yellow ribbon program is paying 100% of my 52k a year tuition, but their gym is probably the most crossfit unfriendly gym around.
1. They have kettle bells, but can only use them in a private personal trainer session and they will not let me store mine on the premises.
2. I am not allowed to use rings there.
3. They refuse to buy jump platforms because they are unsafe and they get mad when I jump on the benches.
4. I am not allowed to set the weights down too hard. I was told today during deadlifts that if I can’t ease down the barbell then I need to reduce my load.
That pretty much put an end to my “ADAMBROWN” workout
Further to Tex's question (Comment #54), has anyone ever tried using an inspiratory training device (e.g. Powerbreathe)? Just curious if they really help or are all just hype. I'm assuming the latter, but curious to hear what everyone else thinks.
Wow! I ran those stadium steps before and that little guy is "bookin". Way to go, Joshua!
I think Iceland Annie is a effing fox. Damn.
Your argument is that because many who post here chose to scale yesterday's WOD, you now have clear evidence that there is a "HUGE lack of upper body strength in the crossfit community". I reviewed the data you provided from Rippetoe. At my size, the expected 1RM values from Rippetoe are nearly identical to the deadlift, bench, and clean values in the WOD. The WOD, however, called for 48 reps of each. The fact that some needed to scale the WOD to complete it in a reasonable time hardly seems to prove that CrossFit lacks the appropriate emphasis on upper body strength.
10 Rds for time of:
3 Power Snatch (100lbs).
7 Box Jumps (24”).
Picked that one up from CF Football. I had to do a WOD today cus I'm in the field tomorrow all day and night so I thought I'd do something quick today.
4 sets of:
10 Inverted Ring Rows.
10 Kipping PU.
Quick question. For yesterdays workout would it have been better to pick a weight that would allow one to complete each excercise unbroken or do the workout RX'd and do some of the excersices broken?
Volkswagen as RX'd
6:58 (PR by 4 secs and last time was at 165lbs)
essay on being a spectactor is great. i totally agree, enough said. as far as crossfitters not having good upper body strength. i totally disagree.
so then how many people with "great upper body strength" can run a 6 minute mile like Rob Orlando, and Jason K? just sayin
A day late and more than a dollar short as well I might add.
Did "Adam Brown" today. Scaled deadlift to 250, bench to 165 and cleans to 95. Did one round only.
Guys like Mikko doing both rounds in under 22 is amazing. Would have taken me 20 more minutes to do the second round, if I could have finished....The bench press almost killed me. Pushups and dips/ring dips just don't do it. I need to bench once in a while, damn I'm weak!
I think it's easy to say because your bench didn't increase the workouts lack upper body focus but lets not forget all the pullups we do too which fits that category as well. I can say from my own point of view, Crossfit has helped my total body strength; however, the legs and upper body pull muscles have developed much more than the upper body push muscles. That is not to say they have not gotten stronger though.
Just my 2 pennies on the topic.
i did a modified workout from a few days ago:
10 pullups ( rds 1,3,5 )
10 pushups, hands off the ( rds 2,4 )
sorry, make that squat clean thrusters. a little different.
Jacques Offenbach, Des Contes D'Hoffmann.
Brava, brava, brava. Majestic.
# 30 Mike
Thanks for the advice.
As Rx'd today
Failed miserably. I don't know what happened today. I just quit after 4 rds. I think maybe it was my diet yesterday or my sleep schedule this week. I feel like i let myself down.
4 rds 11:03
Tomorrow will be better.
CFSB Cycle 2 Day 11
Metcon 20 min or less:
Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups
Time as RX’d: 10:58
Rest day as rx'ed...except for a few, er, 16 400m repeats.
RE: Stress article
Yes, stress DOES kill.
Another great reason to end Prohibition.
Cannabis: Nature's stress reducer.
CA, vote yes on Prop 19.
Shoulder Press Max
Additional 2000 row