August 31, 2010

Tuesday 100831

Rest Day


Enlarge image

CrossFit Omaha's Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games.

"Coaching Games Athletes" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Warm-up with Team CrossFit Fort Vancouver - video [wmv] [mov]

Road Trip: Hit Colorado Springs for the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Jean-Philippe Rameau, Concert No. 3 in A Major.

John Cheever - The Enormous Radio.

"Muscles Remember Past Glory" by Tina Hesman Saey, Wired.

Post thoughts to comments.

Posted by lauren at August 31, 2010 5:00 PM

love that picture. Determination on the face of Libby, a slightly terrified look on Rickys face ;)

Comment #1 - Posted by: harry at August 30, 2010 5:15 PM

Coolest HQ pic in ages!!

Comment #2 - Posted by: Christin at August 30, 2010 5:23 PM

Nice warm-up! the attitude on the girl at CF Vancouver! MOXIE

Comment #3 - Posted by: JD at August 30, 2010 5:23 PM

I need to increase my shoulder strength as yesterdays WOD proved (again). Would you folks recommend alternating daily, sh. press, HSPU, sots press in my warm up? Or any other exercises you may recommend. Thanks

Comment #4 - Posted by: WJC at August 30, 2010 5:29 PM

More Libby, More Often!

Comment #5 - Posted by: KTFTF at August 30, 2010 5:45 PM

We need to hold a caption contest for that picture.

Comment #6 - Posted by: Grrrrreg at August 30, 2010 6:10 PM

How about "Adult males weigh at least 200 pounds"

Comment #7 - Posted by: Amused at August 30, 2010 6:23 PM

Love the picture!

Comment #8 - Posted by: Ashley Denton at August 30, 2010 6:56 PM

Love the picture!

Comment #9 - Posted by: Ashley Denton at August 30, 2010 6:57 PM

Libby and Ricky were badasses to watch both at Regionals and at The Games! You guys are awesome!!

Comment #10 - Posted by: Sarah F/22/5'6 at August 30, 2010 7:18 PM

Awesome pic!

Comment #11 - Posted by: Holly at August 30, 2010 8:01 PM

Cannot do Rx'd. I have too much work to do...

Comment #12 - Posted by: Keith M at August 30, 2010 8:07 PM

lol @ #11, Kieth, thats hilarious. i feel for ya

Comment #13 - Posted by: CT 16, 5'7", 145 lbs. at August 30, 2010 8:26 PM

Didn't even break a sweat! Beautiful sight to see!

Comment #14 - Posted by: Justin at August 30, 2010 8:33 PM

Deadlift / burpee workout from '08 games as rx'd... 9:23 really sucked

Comment #15 - Posted by: StevieB at August 30, 2010 9:29 PM

Way to go CrossFit Fort Vancouver! Portland Metro is chockablock with fit fools. Glad CFFV got some mainpage love for their work at the games. We'll see how they fare next year against a CFHEL team. ;)

Comment #16 - Posted by: Daniel Mick at August 30, 2010 10:52 PM

Random question for the group at large: I know the love VFF's have in the Crossfit community - but I don't remember a single competitor at Games level or pic showing anyone in VFF's...any thoughts as to why that is? Did I just miss it? Have ANY of the well-known firebreathers used VFFs at the Games or routinely during WODs? Just trying to decide if it's worth the cost of buying some VFFs if plenty of folks have achieved so much with "regular" sneakers... Thanks for any insight!

Comment #17 - Posted by: Dave at August 31, 2010 12:21 AM

Awesome! Thanks for sharing ... :)

Comment #18 - Posted by: Bruno Neeser at August 31, 2010 1:14 AM

So i need to learn to pay attention to detail, we did yesterdays wod 45# but i thought it was alternating arms sott press we did that beast of a workout one handed ,talk about stubility wow ,my bud and I rock.

Comment #19 - Posted by: kronick at August 31, 2010 3:03 AM

Did the filthy fifty this morning. Now I know why they named it filthy. WOW!!! 33:47
I loved it!!!!!!!!!

Comment #20 - Posted by: Mike C at August 31, 2010 4:37 AM

WHAT A BEAUTY! Those eyes are amazing. The guy on her back looks terrified XD

Comment #21 - Posted by: Max at August 31, 2010 5:13 AM


Hey gang, just poking my head in to say hi. I've been grinding away in the garage gym for the past few months, but I am still here, reading the posts and following the fun!

Looks like you've all been kicking some ass lately, keep it up and I'll see you soon!


Comment #22 - Posted by: Playoff Beard at August 31, 2010 5:29 AM

So do all the insane people who do these workouts in no time at all that take me 25-30 min. always do more than the WOD?

Comment #23 - Posted by: tyler duniho at August 31, 2010 5:36 AM

Ricky and Libby,

Absolutely one of the coolest pics I've seen in a while. Great job in CA!


Comment #24 - Posted by: Matt Chan at August 31, 2010 6:48 AM

Love today's pic!! Beautiful, strong woman! Why doesn't the main site post RXd weights for women?? We can scale from there if needed, but it gives a starting point. Love otherwise!

Comment #25 - Posted by: CJ at August 31, 2010 7:20 AM

Dear Lynne,

Are we not allowed to say "FRAT" here anymore?



Comment #26 - Posted by: Playoff Beard at August 31, 2010 7:41 AM

Great pic!

And wonderful Cheever story. I haven't read a lot of his work, I may have to now.


Comment #27 - Posted by: Marco at August 31, 2010 8:16 AM

CJ (#24),
There is no Rx for women because there is no inherent reason to use less weight. I addressed this on the Games site a few days ago:,775/

Comment #28 - Posted by: Tony Budding at August 31, 2010 8:37 AM

Back Squat WOD (first Back Squat workout since shoulder injury 2008), details there.

Comment #29 - Posted by: bingo at August 31, 2010 9:11 AM

wow the terminator was ripped. Lou F. Also looking good. if youve never seen pumping iron the movie check it out great flick.

Comment #30 - Posted by: matt p at August 31, 2010 9:27 AM

CrossFit Fort Vancouver dominated the Games and I have no doubt there will be a repeat in their performance next year. Class Act team!

Comment #31 - Posted by: Jennifer Kellams at August 31, 2010 9:33 AM

Ditto #25 - miss my F R A T ! pb - fantastic FA logo brutha!

Comment #32 - Posted by: Cookie at August 31, 2010 9:49 AM

@#24- Start Here- BrandX Scaled WODs... enjoy.

I have a 16 year-old male I scale daily. My wife is on the verge of scaling to men in many WODs, in some, I scale down... there's no reason to place limits on oneself.

Totally agree with HQ on this one!

Comment #33 - Posted by: CFinBKK/35/M/70/173 at August 31, 2010 9:50 AM

Long work day in store for wed so will take wed off as rest day.

My wod: Deadlifts: 3-3-3-3-3
225-235-245-245-245 down set at 205 for 5.

Then: KStar modbility wod:
spent 15-20 min on shoulders, todays and previous shoulder stretches. Feels so good.

Laura f/48/5'7/155

Comment #34 - Posted by: power-girl at August 31, 2010 9:58 AM

Thanks Cookie!

Comment #35 - Posted by: Playoff Beard at August 31, 2010 10:00 AM

Viva la FRAT- big ups to s'more and Carlos- can't wait for CrossFit Quito.

The pic is great- Libby totally nonplussed, like it's all in a day's work...dude looks skeered

Comment #36 - Posted by: Strong Lil Pony! at August 31, 2010 10:05 AM

I have missed seeing Libby since the '07 games when she was all over the mainsite & games vids. I thought she had gone off the radar. nice to see her again...

Comment #37 - Posted by: mark at August 31, 2010 10:06 AM

#17 - Dave

I understand wanting to emulate the Games competitors, but I'm not sure what their choice in footwear has to do with your decision?

I think you should do some research into the pros and cons of minimalist footwear as well as foot physiology and mechanics and decide from there. That is how I made my decision and I couldn't be happier.

I made the switch to VFFs last year and my back and feet have never, ever, ever, ever felt better. I wear them extensively for training and causal purposes and I only wear shoes when I have to (work, rainy days, etc.). The only way that I could make this determination was to buy a pair and try it out for myself. But I can say that my motivation was based on what I perceive as health benefits and increased foot/leg strength and agility - not to mention the fact that I love how they look.

Since you are soliciting opinions, I think you should pony up the cash (they are less expensive than many of the "high-tech performance" footwear currently on the market) and give them a try. If you find that you don't like them, at the very least you will have a pair of beach shoes.

Hope this helps.

Comment #38 - Posted by: bigD at August 31, 2010 10:08 AM


Nice vid of Colorado Springs! I can't wait. It's gonna be a huge party with a little competition on the side.

I put my money on Gene Williams from Foundry CrossFit for the 77 kg class!

Comment #39 - Posted by: H E R M at August 31, 2010 11:23 AM

"Quit your crying! You're coming with me and you're swinging that thing!"

"Noooo! Two pood is too many pood! Let me down!"

Comment #40 - Posted by: Grrrrreg at August 31, 2010 11:30 AM

If there ever were a picture to sum up CF in a nutshell, this is it. It's all there.....

Comment #41 - Posted by: dave at August 31, 2010 11:33 AM

She Rocks!

Comment #42 - Posted by: Russ at August 31, 2010 11:35 AM


Comment #43 - Posted by: Chene at August 31, 2010 11:36 AM

I do look scared. I think I had to hit the restroom. That was definitely a fun time and we enjoyed competing. Great pic though.

Here's to 2011 and taking it all.

Comment #44 - Posted by: Omaha Ricky at August 31, 2010 12:06 PM

So, what is the warm up for the warm up?!? ha!

Comment #45 - Posted by: Eric @ CrossFit North County at August 31, 2010 2:11 PM

If there are not different standards for men and women then there is something seriously wrong with Crossfit. The women of the WNBA aren't fast enough and can't jump high high enough to match up against the men. Female hockey players are weaker than the men of the NHL, and would get killed taking open ice hits. Even golf standards are different because of strength. Women sprinters and endurance athletes are also outperformed by men. So how come in Crossfit, women are equal to or greater than men? This isn't sexist just physiology.

Comment #46 - Posted by: Drew at August 31, 2010 2:37 PM

Did an active recovery day today. Swam 800 yrds at an easy pace. 100x2, 75x8. Working my way back into swim shape so didn't want to go too far or hard. Just work out the tension.

Also did KStar's mobility WOD before hand. Definitely gonna do these daily. Enjoy the rest day everyone.

Comment #47 - Posted by: WJC at August 31, 2010 3:13 PM

Awesome picture! Anybody remember this one?

Comment #48 - Posted by: Leslie Ap at August 31, 2010 3:29 PM

Did I hear correctly that Libby is a new mom now?

Comment #49 - Posted by: gaucoin at August 31, 2010 3:29 PM

Gotta agree with Drew here. There's nothing sexist about physiological facts.

Tony, why even split the groups into men and women then? Why not just have one open group? I think we know what would happen. I'd like to see a 40-50 yo masters groups as well. I am very comfortable admitting that I cannot, for physiological reasons, compete with 20 and 30 year olds.

And why then post any weight at all? Just let everyone figure it out for themselves? In seems to me that HQ is just being a PITA about this just be one. Why not be helpful and include some guidance for the ladies - they seem to be asking for it.

Comment #50 - Posted by: Mattel M41/200/70 at August 31, 2010 3:35 PM

5 rounds of 10 1-arm kb snatches, 1.5 pood, right, 10 more, left, 10 strict pull ups, 10 bar dips, 27:20, pathetic. Yeah, the one-arm snatches kill me. Preparing for the Tactical Strength Challenge on Sept. 11. I feel okay about the dead lift and pull ups but am worried about the KB part of it.

Comment #51 - Posted by: Kamper M/46/200/74" at August 31, 2010 4:16 PM

Why not be thankful for having such an awesome and resourceful site like When I first started crossfit a year ago, I had to scale just about everything and had to figure out what weights I felt I was comfortable with. To say crossfit is sexist is pretty unfair. Even if female weights aren't posted directly in the WOD, most of the time the elite women post their times with the scaled weights and heights next to it. Lets not forget that what HQ does for us is FREE. If you want every WOD to have male and female weights then spend the cash and join an affiliate. Sorry If I sound harsh but in a tough time when nothings cheap, I am thankful for what this site offers.

Comment #52 - Posted by: Morgan D at August 31, 2010 4:44 PM

I remember when I was first doing crossfit and the fact that there were not women's weights to use as a reference was a turn off and intimidating to only see the men's weight. In most boxes there seems to be a set standard on benchmark workouts. 65/95, 95/135 and 14/20 for wallballs. I learned these weight breakdowns as I went along but it would be nice to have the guidelines like the men do. I love that the top female competitor's times are posted for the wods-it gives females something to strive for.

Comment #53 - Posted by: Jess C at August 31, 2010 4:53 PM

Bikram Yoga today :)

Comment #54 - Posted by: José Riesco III, 24, 165 at August 31, 2010 6:03 PM

34 minutes. Used 35lb kb and 20lb weigh vest.

Comment #55 - Posted by: mnf at August 31, 2010 6:53 PM

In honor of my 34th Birthday

10 RDS for Time
1000m Row
10 Pull ups
25 Sit ups
50 Double Unders

1hr 31min
Almost visited Pukie several times!!!!!

Comment #56 - Posted by: William Hewitt at August 31, 2010 7:19 PM

"Just for fun WOD"
In honor of my 34th Birthday

10 Rounds for time:
1000m Row
10 Pull ups
25 Sit ups
50 Double Unders

Time: 1hr 31min

Comment #57 - Posted by: William Hewitt at August 31, 2010 7:21 PM

Sorry about the double post

Comment #58 - Posted by: William Hewitt at August 31, 2010 7:22 PM

I'm not calling Crossfit sexist. It's just that Crossfit is the exception to the rule that men will outperform woman when comparing the top competitors from each sex.

Comment #59 - Posted by: Drew at August 31, 2010 9:39 PM

i want to be carried.

Comment #60 - Posted by: jordan at August 31, 2010 11:22 PM

#17 - Dave

VFF's didn't seem to be too popular, but one of the ladies on the CFFV team wore them for all the events. Her only beef was not enough traction when climbing over the wall on the last WOD.

Comment #61 - Posted by: Sam at September 1, 2010 8:48 AM

Thanks to bigD and Sam for the feedback. bigD, you're probably right, just need to take the plunge and try for myself. I found, though, an interesting thread on where someone said they used $6 water shoes from Walmart for a similar, less expensive (though less durable) minimalist shoe to good results.

I've been curious about them, just need to get to doing it. I also believe you get what you pay for - and $6 shoes probably won't compare to VFFs...

Thanks again for the feedback.

Comment #62 - Posted by: Dave at September 1, 2010 9:47 AM

"Most of the top women can do Fran as Rx'd (meaning 95lbs) faster than most average male CFers. Kelly Moore, a woman in her 40s, can do Diane as Rx'd faster than almost every male CFer."

Is it the case then that CF is more effective for women than for men? I love CF, but if CF is less effective for men then I should probably change up my training regimen since I'm a guy. Does anyone have any recommendations for how I could do that? Thanks!

Comment #63 - Posted by: will at September 1, 2010 11:56 AM

hey fort vancouver that was a dirty warmup, what was the song in the video while you guys were working out I need to add that to my playlist

Comment #64 - Posted by: brian at September 6, 2010 5:33 PM

Rest days (08/31-09/02)-Severe neck pain from workout on 08/30

Comment #65 - Posted by: MNinKC at November 9, 2010 7:41 PM
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