August 27, 2010

Friday 100827

Rest Day


Enlarge Image
Enlarge Poster

Worldwide Military CrossFitters.

"Pain Equals Potassium" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

Interview with Tommy Hackenbruck from day 3 of the 2010 CrossFit Games by CrossFit Again Faster - video [wmv] [mov]

Gioachino Rossini, La Gazza Ladra

Robert W. Service - The Men Who Don't Fit In.

"Solitude and Leadership" by William Deresiewicz, The American Scholar.

Post thoughts to comments.

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


Comment #1 - Posted by: Ryan Warkentin at August 26, 2010 5:09 PM

^^^ Lol
Loving the military pictures as well after yesterdays messy comments

Comment #2 - Posted by: RyanShanks at August 26, 2010 5:20 PM

awesome poster!!!

Comment #3 - Posted by: Cookie 43/5'6"/mom of 3 at August 26, 2010 5:32 PM

Robert Service is my favorite poet ever - and has been many people's inspiration to accept poetry as a readable form for many years. My grandfather (US Army Air Corps 41-45, RIP) introduced me to his work when I was young.

Comment #4 - Posted by: Benny M/41/75"/225 at August 26, 2010 5:40 PM

Typo "Irag" in bottom left image.

Comment #5 - Posted by: steven n. at August 26, 2010 5:54 PM

By far, this is the best pic I've seen on the crossfit site.

Thank you to all the Service Men and Women around the Globe keeping us in the free world.

Oh Canada!

Comment #6 - Posted by: Cam at August 26, 2010 6:03 PM

FML CrossFit: Where everyday is the first day.

Comment #7 - Posted by: Noel M. at August 26, 2010 6:03 PM


Comment #8 - Posted by: Matt M at August 26, 2010 6:05 PM

By far some of the best times i had in Afghanistan, was with my fellow crossfitters dreading the hero WOD of the day. RIP to all those who passed on their pain and legacy through the Hero WOD. Hansen, Garrett, War Frank, RJ, Johnson and Roy S/F Marines.

Comment #9 - Posted by: Noel M. at August 26, 2010 6:20 PM

I would love to own a copy of that poster!

Thank you to all military who put their lives on the line daily so that my family and I can sleep peacefully.

Comment #10 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at August 26, 2010 6:45 PM

Good video from Brian MacKenzie...applied science plus WFS...solid steps in the right direction...

Comment #11 - Posted by: J.T. at August 26, 2010 6:49 PM

Well, my first 3 days of crossfit are done! Not bad at all, enjoyed it a lot. P90x prepared me well. Now I'm ready for some big lifts; hopefully there will be some tomorrow!

Comment #12 - Posted by: tyler duniho at August 26, 2010 7:47 PM

Great poster. Great Article.

Comment #13 - Posted by: Joshua Grenell at August 26, 2010 8:47 PM

I don't get the Crossfit Endurance mentality. They don't seem to like to go long and hard. Why do endurance sports if you're not into that? It's not as if someone is making you do a triathlon. If you don't like to train long and hard, don't be an endurance athlete.

Comment #14 - Posted by: Tri Johnny at August 26, 2010 9:13 PM

I don't get why Brian always speaks as though he is talking to idiots.

Comment #15 - Posted by: Dknee at August 26, 2010 9:17 PM

A fun fight gone bad video.

Comment #16 - Posted by: dave at August 26, 2010 9:44 PM

Just wanted to comment on the article, "Solitude and Leadership." Great stuff.

Comment #17 - Posted by: scott at August 26, 2010 10:21 PM

Scott, what was great about the article?

Comment #18 - Posted by: Leon at August 26, 2010 10:24 PM


So as RX'd wasn't in my capacity this morning. I plan on getting there soon though.

My handstand push-ups were NOT to my noes, my elbows were lucky to get 90 degrees (But I was in a hand stand). My Pull-ups included some kipping elements to help me finish reps (more of a kick), especially deep into each round and late in the workout.

17:00 (As close Rx as I could)

Comment #19 - Posted by: BTS at August 26, 2010 11:05 PM

I'm giving this one all I've got.

Comment #20 - Posted by: Fat Slice at August 26, 2010 11:17 PM

Good to see Crossfit is still going in Kandahar in front of the Canadian gym. Keep it up guys. I appreciate you being there while the rest of the world enjoys time at home with families. Keep safe.

Comment #21 - Posted by: Ryan at August 26, 2010 11:57 PM

CrossFit sri ram ashram,India
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
10 Pull-ups

Arvind-30:20(14" jump)

Comment #22 - Posted by: rashmi at August 27, 2010 4:06 AM

Robert Service- a lifelong favorite; great photo collection as well-very appropriate.

Comment #23 - Posted by: jim w at August 27, 2010 5:27 AM

Good morning. How cool to wake up to Brian MacKenzie talking about the Sodium/Potassium pump!? Since it's Rest Day why don't we talk a bit about CFE as well as the poem and the article.

Why CFE? What is the underlying rationale behind CFE? Is it, as Tri Johnny now at #12 says, that CFE adherents don't "like" to go long and hard? Is CFE nothing but a cop-out, an easier path, somehow less honorable, righteous, or karmically pure than simply trudging along day after day piling up mileage? Is this a religious, faith-based discussion or is it one to which we can apply science?

My bid is that the CFE discussion is exaclty the same discussion as the CF discussion, namely that there might be another way, one that can be supported by both empirical evidence and underlying science.

How about a discussion of the pros and cons of both sides of the endurance question? Let's not indulge in any endurance bashing or endurance athlete bashing today, no discussion of the core difference in fitness type/extent between the "pure" endurance athlete and the athlete who trains "pure" GPP a la Crossfit.

Let's assume that the athlete in question wishes to go long, on occasion or in competition, or wishes to go have fitness in the long endurance domain. What are the pros and cons of a CFE program vs. a "classic" distance program? What science do we have to back up each? ("I think" and "I feel" isn't science). Remember that not only is CFE really young, but in essence so is the underlying concept of CF, that training at high intensity brings fitness across multiple time domains. Heck, I think the addition of the CFE anaerobic WOD to the option of doing the Main Page WOD is less than a year old.

FWIW, I think Tri Johnny is wrong. BMack and the other folks who do CFE really do like to go long and hard--that's why they do this stuff.

Comment #24 - Posted by: bingo at August 27, 2010 5:30 AM

Great photo!

Comment #25 - Posted by: mike at August 27, 2010 5:30 AM

Hey guys. I am a high school athlete. I got into cf over the summer and I loved it. I can tell it has made me stronger and faster by the way I play now.
My problem is that w/ school sports starting( soccer basketball track) i don't want to burn myself out for my sports by still doin cf. Does anyone have any suggestions on how I can still do cf workouts during the season without wearing myself down?

Comment #26 - Posted by: Ad at August 27, 2010 5:59 AM

Home on leave and wanted to go try out my first affiliate yesterday because there isn't one where I live. The guy wouldn't let me workout...... lame.

Comment #27 - Posted by: Law at August 27, 2010 6:22 AM

Tri Johnny #12 - As someone with an endurance sport background, the idea behind xfit endurance is that by going all out in intervals will produce similar results as longer, slower training. To me the difference has been I have fewer injuries, less joint pain, greater strength because I'm able to keep some of the muscle on that was lost with long, frequent runs...maintaining endurance.

Comment #28 - Posted by: JoeK at August 27, 2010 6:26 AM


Rest day WOD for me.

For 16 minutes, Sprint 100 Meters taking off every 30 seconds (stay within the formula). I completed the WOD staying within the formula, average of the 100 Meters was about 20 to 23 seconds.

after that did death by clean and jerks with 135 LB, made it to minute 7 + 2 CnJ.


Comment #29 - Posted by: SANTI at August 27, 2010 6:57 AM

Bingo, Bmack says he doesn't like to train a long time. There was a video about training for a 100 mile run and he says he likes to have the free time to work on his business and spend time with his family rather than doing long hours on the bike or pool.

JoeK, isn't the point of endurance sports to test your durability? Maybe I'm misunderstanding you but it sounds like you're conceding that you're not durable. If the training is so hard on your body, why do it?

Comment #30 - Posted by: Tri Johnny at August 27, 2010 7:39 AM

@ 23 Ad,

it's my belief that crossfit was originally designed not only to increase overall fitness but as a supplement to other sports that we do. so it's designed to make you better at those sports. i think it's very possible to continue to crossfit while doing the other sports, i think you'll only get better at your other sports if you continue to crossfit. not getting burned out i believe is a matter of proper recovery. so make sure you're taking in enough calories and getting enough sleep at night. just my thoughts and experiences, what does everyone else think?


Comment #31 - Posted by: Raph at August 27, 2010 8:07 AM

Tri Johnny #27,

Thanks for the reponse. I think we are both right, at least in part, when we discuss "long and hard" in the respect you bring up. BMack clearly enjoys the challenge of RACING and competing long and hard, but just as clearly finds something not to like in TRAINING the same way he competes. I think there's a significant difference here which goes to the root of CFE as a training modality. Let me expand a bit.

Some folks clearly and dearly want to have competence in the extended time domain of fitness, whether they mean to compete, need it for work, or just have some other personal need that this type of fitness fulfulls. People with this goal have traditionally achieved that endpoint by training in essentially the same domain, usually exclusively due to the time required to train for extended events in a traditional manner.

Others have the same end-point desire or goal, to achieve a level of fitness in an extended time domain, but they do not have the time to devote to a tradional endurance program. Or they find that a traditional program causes too many injuries, or the cumulative effect of years of a traditional program has taken a toll on their bodies. Still others find that the lack of fitness in other domains produced by a specialty program aiming for only endurance gains does not fit their overall goals, that the "cost" of achieving the endurance goal through traditional means is too high.

There are, of course, subgroups of each of these larger cohorts. The more common would be athletes who simply enjoy the high intensity efforts requested in CFE (or CF), and those athletes who simply enjoy the hours on the road or in the pool or on the bike. These ancillary benefits of the training, the enjoyment of the process chosen, are significant and can't/shouldn't be discounted or dismissed; joy is cool, even if you or I as individuals don't get that particular joyful stimulus. IMO one should accept this type of reasoning on its face, with an assumption of goodwill, in any and all athletes who make a significant "investment" in their goals.

Which still leaves us the questions of the underlying science, as well as the "cost/benefit" of traditional endurance training vs. CFE...

Comment #32 - Posted by: bingo at August 27, 2010 8:44 AM

Men that don't fit in was my poem post from the last rest day discussion about favorite poems. Now I feel like I need to go drink a shot of Yukon Jack.

Sitting in Lihue this morning.think I'll go play 18 holes and get ready to fly back to Denver tonight so I can watch my little one play soccer tomorrow.

Comment #33 - Posted by: Jim D. 49/5'11"/165 at August 27, 2010 8:47 AM

I don't "get" the Robert Service poem. I mean, I found it quite dreary and depressing, what did I miss?

Being a man who doesn't fit in sounds rather unappealling here; is the author reccomending that we be the "steady, quiet, plodding ones" who eveutally win in life?

I don't mean to start a disussion on poetry, but the poem left me with the oppisite of the uplifting feelings I normally get from that which is posted here. Can anyone tell me what I missed?

Comment #34 - Posted by: D Ber at August 27, 2010 9:49 AM

Had my first baby last night.

Set him up on his first WOD today. Rounds in 24 hours breast feeding, alternating between right and left side, 15 minute intervals every three hours.

He is nailing it so far! Do the work!

Comment #35 - Posted by: Clint at August 27, 2010 10:21 AM

Congratulations Clint and family.

Today I did 4 rounds of:
15 oh squats 65#,
6 assisted ring dips,
650m run

time 20:56

Then I watched my 6 year old son deadift the 65# bar.

Comment #36 - Posted by: JuliePlatt at August 27, 2010 12:32 PM

Hey guys, I tried this WOD, key word: tried. LOL, I thought I was a in shape, college student, considering I'm 22 and have been lifting weights consistently for about 7 years now. Does anyone have any suggestions on how to modify the routines so that a beginner crossfitter can benefit. Like perhaps, substituting regular push-ups for handstand. Also are you guys super-setting the entire routine w/o rest?

Also is there anyone who does crossfit at a university gym or a facility that doesn't have things like kettlebells, gymnastic rings, and ropes? How do you get around this?

Hope someone can help, I would really enjoy to join the community. Though unfortunately, in college, a $100-$150 monthly crossfit gym membership is not possible.

take care

Comment #37 - Posted by: Calvin at August 27, 2010 1:10 PM

TriJohnny - I'm in ROTC and plan to be an officer in the Marine Corps when I graduate, hopefully in Infantry, Recon, or MARSOC. As such, I will need to have a high level of fitness in an extended time domain, but will also need to have the kind of GPP fitness that CF builds. Since traditional endurance programming results in a loss of strength, power, and other general fitness, it is clearly not a good way to train. CFE, on the other hand, builds endurance fitness while allowing me to build up my preparedness in other areas of fitness. It doesn't hurt that it leaves me time to get my homework done, since it doesn't require me to spend two or three hours running along Lake Michigan every day.
I'm sure other people would like to keep their general fitness strong while building their endurance fitness, whether those people are military or civilian. It's just the same as some people do CF Football or CF Strength Bias because they want to build that area of their fitness.

Comment #38 - Posted by: ericthered at August 27, 2010 1:25 PM

Calvin - you just have to improvise. I work out in a college gym and I use dumbbells for kettlebell swings, towel pullups for rope climbs, and made my own gymnastics rings out of pvc pipe and nylon straps.
There's a list of substitutions for exercises you don't have the equipment for under FAQ on the left side of the page.

Comment #39 - Posted by: ericthered at August 27, 2010 1:31 PM

PU/HSPU WOD, details there.

Comment #40 - Posted by: bingo at August 27, 2010 1:56 PM

AWESOME poster !!!!!!!!

Comment #41 - Posted by: steve loeding at August 27, 2010 2:04 PM

At the end of the day, if you like to do LSD stuff, do it. If you don't and want to strictly follow CFE, do that. There are benefits to both. Let's not fool ourselves into thinking that the 5K world record holder is even thinking about his functional fitness, and that's okay in my book (incidentally, it's 12:37.35, set in 2004, not "12-something"). CFE is a great methodology for most mid-packers because most folks wouldn't typically be doing intervals. Through CFE, they are, and they're seeing improvement. How does that compare with a mid-packer doing intervals and LSD and no CF WODs? Nobody knows, there's yet to be a study comparing the two because most mid-packers aren't going to put themselves through the pain of an interval session. I would guess that a mid-packer doing intervals and LSD would beat a CFE athlete hands down, but the CFE athlete is in much better overall fitness. Neither is better nor worse, just different. It all depends upon ones goals. I personally love CFE running WODs combined with main site WODs. I no longer spend 6 hours running on a Saturday. For me, that's enough. I respect both sides of the argument much in the same way that a former body-builder respects the guy who puts the time in the gym to perfect his physical form for a show.


Comment #42 - Posted by: CFinBKK/35/M/70/173 at August 27, 2010 2:14 PM

CrossFit ab workout

For time:
21 One leg dumbbell deadlifts (OLDBDL)
21 Toes to bar
21 sit-ups
15 Toes to bar
15 sit-ups
9 Toes to bar
9 sit-ups

Post load and time

I used 80# DBs for 160# total and posted an awful 21:03. Need to work on one-legged squats left leg - half my problem was losing balance after 2-3 reps on the left leg.

After this, I did Turkish get-ups with dumbbells up to 70# and 1500m on the rower in 5:57

Comment #43 - Posted by: Nathan K at August 27, 2010 2:22 PM

great photo!! god bless those who sacrifice so much for us.

Comment #44 - Posted by: Heidi at August 27, 2010 2:41 PM


Made up "Test 3"

20 X 12 = 240

Comment #45 - Posted by: Kevin C. at August 27, 2010 3:36 PM

Peace will not come out of a clash of arms but out of justice lived
and done by unarmed nations in the face of odds.--The Right, Honorable Mohandas K. Gandhi

Comment #46 - Posted by: Espinosa m/25/5'11"/165 at August 27, 2010 4:52 PM

Lactate retards the acidosis process? Anyone care to explain what the coach is referring to?

Comment #47 - Posted by: Peter at August 27, 2010 7:59 PM

Awesome article.

Comment #48 - Posted by: MRuiz at August 28, 2010 1:43 PM

Thank you for the morsels of leadership. It really rounds out the whole mental conditioning side of CrossFit. Love it!

Comment #49 - Posted by: Trac Nguyen at August 28, 2010 4:50 PM

Thank you for that awesome military poster! Not only is it full of hotness, it also gave me a great idea. I've got empty ammo cans that I use for storage on long white water rafting trips. Those have now been reclassified as kettlebells.

Comment #50 - Posted by: Susan Mopper at August 28, 2010 7:44 PM

Start of tweet. Great article.

Seems to me that even if you are able to turn off and keep out the garbage so that you have, so speak turned the soil and plowed the field in preparation for sowing the seeds of "solitude", you very likely will be distracted from sowing this fertile field because you need a job, and the marketplace requires you to compete with and beat out the others who also want jobs, and are driven, determined to climb the greasy pole, the others who care not one bit for"solitude", but only for aptitude. Solitude is competed out of existence.

There are so many hoops to be jumped through and so much energy and determination is required to jump through them more expertly than your fellows that very little time or will is left for solitude.

The three years I spent in law school were nearly bereft of "solitude", for myself and (as far as I was able to tell) my fellow competitors. I imagine it is the same for people trying to climb other greasy poles.

End of tweet.

Comment #51 - Posted by: Prolix at August 28, 2010 9:05 PM

Couldn't have been a better moment for me to read the article and poem. Thanks Coach!

Comment #52 - Posted by: J Rozelle at August 29, 2010 11:08 PM

5 rounds:

800 m run
25 med ball cleans @ 20#
35 situps


COMPARE TO 06/16/10

Comment #53 - Posted by: MNinKC at November 9, 2010 7:39 PM
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