September 4, 2010

Saturday 100904

Rest Day


Enlarge image

Bare Bones Crossfit plays Hooverball.

"CrossFit Fort Vancouver: Meet the Team" with CrossFit Fort Vancouver, CrossFit Journal preview video [wmv] [mov]

Hockey gear workout with Matt Baxter - video [wmv] [mov]

Johann Strauss II, Kaiser-Walzer

Henry Wadsworth Longfellow - The Ladder of St. Augustine

"The Web Is Dead. Long Live the Internet" by Chris Anderson and Michael Wolff, Wired.

Post thoughts to comments.

Posted by lauren at September 4, 2010 5:00 PM

As Rx'd

24 hours

Comment #1 - Posted by: Matthew 23/6'2.5"/210 at September 3, 2010 5:04 PM

Mmm mmm BBQ!

Comment #2 - Posted by: Ian 25/6'4"/180 at September 3, 2010 5:11 PM

Ahhh sweet rest. Had my first workout as a new resident of California yesterday...first time that I puked after a wod in over a year. Love this place.

Comment #3 - Posted by: Dave Lipson at September 3, 2010 5:26 PM

That hockey gear video was AWESOME!!

Comment #4 - Posted by: Kevin - CFMoncton at September 3, 2010 5:39 PM

"The heights by great men reached and kept
Were not attained by sudden flight,
But they, while their companions slept,
Were toiling upward in the night." - Longfellow

Love that poem!

That quote is on the wall of the Oklahoma Sooners wrestling room.

Comment #5 - Posted by: luke/m/30/5'9"/185 at September 3, 2010 5:53 PM

Greatest crossfit Hockey video ever!

Comment #6 - Posted by: Kent at September 3, 2010 6:23 PM

Awesome hockey video!!! I'm a big hockey fan so now I have to try this! haha

Comment #7 - Posted by: Moreno at September 3, 2010 6:27 PM

I've been waiting for a hockey related video, awesome stuff!

Comment #8 - Posted by: ShaneB at September 3, 2010 6:28 PM

If I could only find some interested people out here to play hooverball, that looks awesome.

Comment #9 - Posted by: jason at September 3, 2010 6:45 PM


Great quote. Quite inspiring, and thought provoking.

Comment #10 - Posted by: Jim M/34/6'03"/185 at September 3, 2010 8:45 PM

Did the 95pound Thruster, Hang Clean, and High Pull workout from the other day

13 rounds
20mins as Rx'd

Comment #11 - Posted by: RyanShanksNZ at September 3, 2010 8:56 PM



Comment #12 - Posted by: Irish Tom at September 4, 2010 1:49 AM

I've been playing hockey for 20 years, and squatting in skates? Impressive sir.

Comment #13 - Posted by: JohnB at September 4, 2010 2:54 AM

all of it in SKATES~that was great!

What a fun way to start my Saturday.

Comment #14 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at September 4, 2010 3:27 AM

@3. Wow, does that mean you actually did a metcon? Rawhahaha

Comment #15 - Posted by: J.Hobart at September 4, 2010 5:19 AM

Great hockey video!!! Only in Canada eh?

Comment #16 - Posted by: Dawson at September 4, 2010 5:53 AM

Is squatting in skates really a good idea? Anyone familiar with Eric Cressey's research on unstable surface training?

Comment #17 - Posted by: paulw at September 4, 2010 6:33 AM

CrossFit sri ram ashram,India


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

All three did clean and Deadlift as Rx.
Guttam-18:48(Body weight 60kg,he did 50kg Bench press )
Bachendra-32:32(Body weight 63kg,he did 60kg BP)
Ravi-27:24(BW 65kg,45kg BP)

Comment #18 - Posted by: Arvind at September 4, 2010 6:42 AM


So I went to the physio yesterday complaining of pain in my shoulders especially when I go overhead. He asked me why I do these exercises when it hurts me.... and I couldn't really come up with a good answer. I want to get good a snatches and jerks? I want to get a faster Fran time so I have to be able to do thursters.... ??. I want to do more workouts as RX??

I want to be in good shape so I can play with my kids??? Then why am I doing lifts that hurt me? Good question.

I am armed with rehab exercises and stretches and a new resolve to avoid stuff that hurts, put my ego away for a while and remind myself that although I enjoy the competitive aspect of crossfit, I am doing it for my own fitness.. not to injure myself.

So.. today I did Lydia, Linda's weaker, lighter, injured sister and avoided stressing my shoulders and wrists

10-9-8-7-6-5-4-3-2-1 reps of

back squats 135#
assisted ring dips
2 pood USSR kettlebell swings

time 15:07

The workout was a success because at the end I was tired but not hurting.

Rx Linda would have been

270 lb deadlift (my 1 rep max is 250)
180 lb bench press (my 1 rep max is 135)
135 lb squat cleans.. I could do one round of this but then it would go bad real quick.

Not only hard on my body, but impossible.

Is there any woman my size that can do this as RX? Rebecca Voight did an impressive job at 150lbs.

Comment #19 - Posted by: JuliePlatt at September 4, 2010 8:03 AM

JuliePlatt #19,

Lots to address in that post, but I'll just hit one note. As a 50yo, washed up, blockhead, ex-football player with lots and lots to lose if I get injured, there are a bunch of things that hurt when I do them, but I'm not hurting myself. Where do your shoulders land on this spectrum?

Comment #20 - Posted by: bingo at September 4, 2010 9:07 AM

My 20th officially logged WOD:

Made up WOD from Wed 20100829 (see details there)

Comment #21 - Posted by: hypnotodd m/36/5'8"/158 at September 4, 2010 9:23 AM

Errr, make that SUNDAY 20100829

Comment #22 - Posted by: hypnotodd m/36/5'8"/158 at September 4, 2010 9:28 AM

I will start squatting and CFing in my skates. Duh. Can't believe I didn't think of this earlier. Thanks for the video!!! The game of hockey is very close to a CF WOD. One minute HARD, one or two off. and over and over......

Comment #23 - Posted by: Christy at September 4, 2010 9:47 AM

More heroes.

Comment #24 - Posted by: Stubs at September 4, 2010 10:11 AM

That hockey gear video was most excellent!

Comment #25 - Posted by: JonK at September 4, 2010 10:38 AM

I, at 48, and like bingo, have issues with several body parts. I refuse to be washed up and fight it every step of the way. Some exercises. hurt my body as well. I have learned what to avoid and found subs for them. As it as been mentioned here many times by many quaility athletes, it is you vrs you. Find the exercises that promotes your fitness. Hang in there Julie, after all you are only 40. It does not get any easier, just more challenging.

Just a note on KStar's mobility wod. His program has really started to help my joints, aches and pains feel a whole lot better. I have better mobility. I am working toward better flexibility, which will help my work outs.

On that note....Linda today
Deadlifts: 185#
Bench: 135#
Cleans: 95#

Paced rounds down to 7, all sets broken (2 sets).
At 6 all rounds unbroken.


KStar Mobility wod for 20 minutes.
Will do more mobility tonight.

Laura f/48/5'7/155

Comment #26 - Posted by: power-girl at September 4, 2010 10:38 AM

We made up Linda today, with our scaled versions.


175# DL
95# BP
85# PC



235# DL
Ring dips
125# PC


Julie Platt-I like your attitude. Good creative substitute for Linda, and a great time too. I strongly agree, put the ego aside and be strong and healthy. Good luck with the PT.

Comment #27 - Posted by: Kevin C. at September 4, 2010 10:40 AM

RE to #19:

Julie, when you've got a spare moment or two, go ahead and check out the CF discussion boards, topic "Are There More Injuries in Crossfit?" and look at post #16...or all of them :^)

Key word: p-r-o-g-r-e-s-s-i-o-n ;^)

Comment #28 - Posted by: J.T. at September 4, 2010 10:44 AM

Yep, will have to make up Linda today. I hope this latest trend of Wods with only weights doesnt continue though. All that gymnastic stuff is still way more challenging for most, especially muscle ups. And what about sprinting? And dumbbells, we haven't used them in a while. I'm not complaining, don't get me wrong, I've liked the last couple of workouts. It's been only a lot of barbells lately though.

Comment #29 - Posted by: James irvin at September 4, 2010 12:09 PM

I'm curiosu to know which is more important when doing the WOD's. In many cases I'm able to complete the wod as rx'd, but with a despicable time. In some case closer to an hour than anywhere near the 10-30min range like most of these other CF'ers.

I'm wondering if it would be better for me to lower the weight in some cases and be able to do the exercises at the increased speed, or is it better for me to just do the rx'd weight since I'm able to and eventually my speed will increase?

Comment #30 - Posted by: James Grunewald at September 4, 2010 12:10 PM

I made up a great bodyweight WOD yesterday and it KILLED ME. Here it is if anyone wants to try it: 10 rounds for time of
10 box jumps with burpees
10 L pullups
10 pistols with a reverse crunch.
When you do the pistols, let yourself roll back onto the floor into a reverse crunch position, then thrust yourself forward onto 1 leg in the pistol position and push yourself up on that one leg. Alternate legs each time so it is actually 5 reps for each round of pistols. This is a great mobility workout and if you feel tight and sore from all of those barbell workouts, this will definitely help loosen you up.

Comment #31 - Posted by: James irvin at September 4, 2010 12:16 PM

2 PRs from yesterday and today. After the split jerk WOD, I did Annie in 6:58. Last time was about 14 minutes.

Today, after 5 x 5 back squat, I did Fran in 4:58. Last time I did Fran it was 7 minutes.

Comment #32 - Posted by: Ben 31/5'5"/145 at September 4, 2010 1:39 PM

James Grunewald - best advice I ever got on here was this quick rule of thumb: scale the WoD (if its a MetCon chipper) so that you can do it in under 30 mins. Otherwise, if you can keep the weights as rx'd (and be under 30 mins), then do so.

The exceptions to that are most of the Hero WoDs - they're just meant to be dealt with on their own terms.

This obviously doesn't apply to heavy days (5x3, or 7x1, etc.) and may or may not to a mono-structural event (5K run - sort of, 10 K run, nope).

But generally speaking, keep it under 30 mins for a MetCon (with rx'd weights if possible) and eventually, the numbers will get where you need them to and (I believe) you'll find that you'll make strength gains simultaneously.

As you start paring down times, however, there will be a need for some focused "speed" work and scaling to really ratchet intensity up and times down, but that's probably a ways off.

Comment #33 - Posted by: Dale_Saran at September 4, 2010 1:51 PM

Re the article - I hadn't distinguished between the net and the web previously, and had not understood that aps work via the net but not the web.

I had asked a question in my previous post that was deleted, I'll re-ask the question (I do this kind of rephrasing for my wife when we're having an argument and I remember that given her sensitivity the way I express myself is as important as what I have to say):

Does this comments page qualify as social media? If not, why? What (from a computer/web/net taxonomical point of view) is this comments page? - I ask because I'm ignorant of these things, and it's very important for me to understand where you're coming from so that I can help you understand where I'm coming from, and what I need from you, then I can give you what you need from, and baby, you know I love you.

Comment #34 - Posted by: Prolix at September 4, 2010 2:28 PM


This page is a blog.

Comment #35 - Posted by: bingo at September 4, 2010 2:47 PM

Split Jerk WOD, details there.

Hey Dale!

Comment #36 - Posted by: bingo at September 4, 2010 2:47 PM



And if there was such a thing as a Crossfit ap it would pipe crossfit directly to my device without me having to access it through the web? Is that right?

Comment #37 - Posted by: Prolix at September 4, 2010 2:55 PM


Not sure, since the source of the CF info would still be a blog on the web, no?

Comment #38 - Posted by: bingo at September 4, 2010 4:13 PM


thinking of getting a 20 lb vest to workout in now. Any advice or good places to buy one?

Comment #39 - Posted by: Castillo at September 4, 2010 7:54 PM

Mobility workshop at Crossfit Nordic with Jami.

Comment #40 - Posted by: Johan S at September 7, 2010 11:07 AM

Alright, who's gonna be the first wack job to do that hockey gear workout in full goalie gear? I guess it'd be pretty hard to grip the pull-up bar or barbell with a catching glove on so I'll make an exception to the full goalie gear statement and say, you're allowed to use regular hockey gloves. But I still want leg pads, chest protector, and goalie helmet. 3,2,1 GO!

Comment #41 - Posted by: Eric at September 20, 2010 1:37 PM

Uh so now Poland (Germany did it some days ago) have expelled russians diplomats, what the hell is going on?
bracciale love cartier imitazione

Comment #42 - Posted by: bracciale love cartier imitazione at September 16, 2015 7:28 PM
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