September 8, 2010

Wednesday 100908

Rest Day


Enlarge image

1. Fast and secure 2. Slower and more secure 3. Faster and less secure.

"CrossFit Fort Vancouver: Athlete of the Month", CrossFit Journal preview video [wmv] [mov]

"What to Wear" at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Frederic Chopin, Piano Sonata No. 2 by Vladimir Horowitz at the White House.

Amy Hempel - The Harvest

Watch "Life Lessons From An Ad Man" by Rory Sutherland, TED talks.

Post thoughts to comments.

Posted by lauren at September 8, 2010 5:00 PM

Chopin, one of my favorites!

Comment #1 - Posted by: sean at September 7, 2010 5:04 PM

Seemed the past 3 days where a bit less taxing or maybe my body is beginning to adjust to this.

Comment #2 - Posted by: tom at September 7, 2010 5:05 PM

I've always climb ropes with method #2.

Comment #3 - Posted by: Matt at September 7, 2010 5:11 PM

Are those purchased ropes or gym weaved?

Comment #4 - Posted by: BarryS at September 7, 2010 5:30 PM

Need a good rest!

Comment #5 - Posted by: Ryan Warkentin at September 7, 2010 5:46 PM

Happy birthday to me. :)

Comment #6 - Posted by: Leon at September 7, 2010 5:52 PM

why does Crossfit endurance work?!?!?!

Comment #7 - Posted by: Nick Holmes at September 7, 2010 6:20 PM

why doesn't the Crossfit Endurance site work?!?!?!

Comment #8 - Posted by: Nick Holmes at September 7, 2010 6:21 PM

Chopin in the house! But Coach, we need some of that Ballade #4 action.

Comment #9 - Posted by: Mel/37m/5'10"/170 at September 7, 2010 6:44 PM

I ruined my INOVs doing 2 rope climbs like #1.
I stick to using no feet.

Comment #10 - Posted by: steven@CrossFitAffliction at September 7, 2010 6:45 PM

Most rowers would have suits that would be acceptable for weightlifing competitions. In rowing they go by the name "unisuit".

So... canvas your college crew buddies.

Comment #11 - Posted by: JuliePlatt at September 7, 2010 7:02 PM

When I saw the pic, I immediately thought of climbing with no feet.
4. fastest and not secure at all.

Comment #12 - Posted by: -matt. at September 7, 2010 7:16 PM

#2 is faster then #1, you just have to learn how to flip your foot in such a way so the rope feeds well. Its like a frog kick action thing.

Comment #13 - Posted by: Ralph at September 7, 2010 7:58 PM

what about fastest and secure

-cross feet behind rope and place between the "outside" of the feet, pinching it with the outsides of each foot between each other

Comment #14 - Posted by: silvs at September 7, 2010 8:14 PM

Great talk by Rory, can totally relate what he says back to crossfit.

Comment #15 - Posted by: Kent at September 7, 2010 8:19 PM

Matt chan... I'm a fan. That guys hilarious. I hope lots of those guys do well at the competition. That would be a really fun competition to go to. Hopefully the journal releases video on it cause I'd love to see how CF mingles with Lifters... *hint hint Tony Budding

Comment #16 - Posted by: Jordan D. at September 7, 2010 9:31 PM

omg! i am sitting here loving watching matt and his wife talking about the singlett! i am in stitches! daughter in law and son start explaining...THEN IT SUDDENLY OK!! i must be a geezer!!

Comment #17 - Posted by: coach b at September 7, 2010 9:49 PM

Holy crap Casey Burgener is an exact replica of his dad...

Comment #18 - Posted by: Andy at September 7, 2010 10:01 PM

Way to go Adam at Crossfit Vancouver. I enjoy your enthusiasm :-)

Have Fun, Train Hard,


Comment #19 - Posted by: Crossfit Billy at September 7, 2010 10:18 PM

Matt Chan is hilarious, what a great dude, so happy he was at my level 1, made the whole thing worth while.

Comment #20 - Posted by: Dan A. at September 7, 2010 11:01 PM

I prefer "Faster and less secure" legs.

Comment #21 - Posted by: Petr R. at September 7, 2010 11:37 PM

Good call on the Harvest. Chuck Palahniuk cites it as one of his favourite short stories and a fantastic example of minimalist writing. Well worth a read.

Comment #22 - Posted by: Joel at September 8, 2010 3:09 AM

My 22nd officially logged WOD (made up from Monday 20100830, see details there) and 23rd officially logged WOD (made up from Monday 20100906, see details there)

Comment #23 - Posted by: hypnotodd m/36/5'8"/158 at September 8, 2010 3:14 AM

I think I prefer "Faster & less secure".

Comment #24 - Posted by: Keith M at September 8, 2010 4:01 AM

@ Nick Holmes

Ya its been like that for a few days, and know CFF isn't working either. Firefox is reporting both pages as attack sites. Apparently both sites have a virus or something.

Comment #25 - Posted by: Travis H at September 8, 2010 5:31 AM

Edmonton AB, CAN

WOD from yesterday as rx'd 14:02


Comment #26 - Posted by: Curt M at September 8, 2010 6:27 AM

Five rounds for time of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 24 inch box

tt = 19:28

Comment #27 - Posted by: fitz997 at September 8, 2010 6:54 AM

I like a variation of #1, fast and pretty secure, but the rope stays on the outside of my leg, not the inside.

Comment #28 - Posted by: Pat Sherwood at September 8, 2010 6:57 AM

IWF Handbook, Rule #4.1.1:

"Competitors must wear clothing which is clean, designed and worn so as to comply with the following criteria:

The costume:
* may be one-piece or two pieces but must cover the trunk of the competitor;
* must be close fitting;
* must be collar-less;
* may be of any colour;
* must not cover the elbows;
* must not cover the knees."

Therefore, the one-piece requirement must be an extra USA Weightlifting qualifying criterion, which I suppose they have the authority to impose.

Comment #29 - Posted by: swdhj at September 8, 2010 6:58 AM

Saw Jeff Tincher FLY up the rope at my level 2's using method 1 and I never looked back. Done properly it takes very little upper body strength, in fact, if you can hang from your hands, you can climb a rope. Great stuff for kids, too. Props to Jeff T. for the coaching.

Comment #30 - Posted by: chef at September 8, 2010 7:03 AM

So for all of you who think that climbing a rope without knowing how to use your feet for support is the only option you need should look no further than the final exercise of the 2010 CF Games. Those guys were all studs and those that didn't know how to use their feet to climb a rope absolutely tanked. It probably cost Rich Froning Jr. the title. You, like he, may not always have all the strength of your arms.

Comment #31 - Posted by: Erik 29/M/76.5"/200 at September 8, 2010 7:18 AM

I never thought I'd see Amy Hempel on A weird and wonderful story. I teach it to my creative writing students every year. I'm trying to get away from the frog-climbing method, which can become quite perilous when you're halfway up the rope and getting gassed.

Comment #32 - Posted by: Rico at September 8, 2010 7:22 AM

When is playboy gonna have "Girls of Crossfit"? HOLY SMOKES!

Comment #33 - Posted by: Old_man at September 8, 2010 7:48 AM

REALLY sore from that 5-rounder yesterday!

Method #1 is what I taught during my time at Infantry Training Brigade, teaching basic training soldiers how to get up the 30' rope with added weight. In my opinion, once one figures out how to 'stand' on the rope, it is better than the other 2 methods.

Comment #34 - Posted by: H E R M at September 8, 2010 7:51 AM

Started the AOFP Austere Program yesterday.

AMRAP for 20 minutes of:
45# Push Press
10 Pull-ups medium band

Scaled too far back, but I'll fix that today.

I wanna compete on NINJA WARRIOR!

Comment #35 - Posted by: SSG Jason White, U.S. Cavalry at September 8, 2010 8:01 AM


11 rds + 3 Push Press

RPE- 7

Comment #36 - Posted by: SSG Jason White, U.S. Cavalry at September 8, 2010 8:03 AM

Today is a rest day, but my Mom is in surgery having her kidney removed so I did Murph to honor her.

Comment #37 - Posted by: Jim S. at September 8, 2010 9:56 AM

Should be a rest day but my Mom is in surgery having her kidney removed so I did Murph in her honor. No vest.

Get better mom!

Posted this a minute it ago but it seems to have gotten lost in the ether. Hope it doesn't show up twice.

Comment #38 - Posted by: Jim S. at September 8, 2010 10:05 AM

I loved The Harvest. Good read. I am one of the guys out there that think scars, and the will to live with them, are very sexy attributes. Reminded me of a certain barrista in Soldotna Alaska who was just breathtaking.

All that aside, my cousin lost his leg in Afghanistan yesterday or so. Doing a 10k after work to make me appreciate mine.

Comment #39 - Posted by: K. Hicks at September 8, 2010 11:41 AM

Any else think they should get rid of the BJ Penn quote? lol

I mean he is notorious for having some of the worst work ethic and inconsistant conditioning in MMA.

Comment #40 - Posted by: nomorefakemuscle at September 8, 2010 12:38 PM

#38 and 39

I will be praying for your family members tonight.

Getting caught up:
For time of:
40# Front Squat (Scaled from 50#)

RPE- 6

Comment #41 - Posted by: SSG Jason White, U.S. Cavalry at September 8, 2010 1:24 PM

Why was that story "The Harvest" posted on the mainsite today? What was it's purpose? Just curious...

Comment #42 - Posted by: Gabriel at September 8, 2010 2:13 PM


Rest day WOD;

4 rounds for time of:
7 reps BW Back Squat
7 Chest-to-bar Pull-ups
7 Burpees
7 KB Swings (53, 35)

AS RX'D 145#



Comment #43 - Posted by: SANTI at September 8, 2010 3:19 PM

Rory Sutherland is one of the best communicators in the world

Comment #44 - Posted by: nick in sydney 38/6ft/85kg at September 8, 2010 4:31 PM

Rest day.... aaaaahhhhhhhhhhhh

Comment #45 - Posted by: Drew at September 8, 2010 4:38 PM

Did yesterdays wod:
5 rounds of -
Row 250m
10 front squats - I did 75#
15 GHD situps
20 box jumps - I used 22" box


Comment #46 - Posted by: Carole F/52/5'6/133 at September 8, 2010 5:08 PM

Rory's next advertisement will be for product X, which will be sold to you embedded in dramatized scenes of "health, love, sex and other things". Because priceless.

Comment #47 - Posted by: Prolix at September 8, 2010 11:30 PM

10 rounds of

10 ring pullups
10 ring dips

- untimed


Comment #48 - Posted by: Collard at September 9, 2010 7:25 AM

3.3 mis. 1,405' gain up to 7,000' Mt McLoughlin trail, OR. On 9/8

Comment #49 - Posted by: mas 53/M/155 at September 15, 2010 5:18 PM

Three rounds:
1.1 mi bike sprint
15 Pull-ups
10 Front Squats 135-lbs
20 Ring Push-ups

36 mins

Comment #50 - Posted by: Adam B | 38m at October 7, 2010 9:16 AM

Severin Hero workout from 09/05/10

50 strict pullups with 10 lb weight
100 pushups with 10 lb plate
5 kilometer run


Comment #51 - Posted by: MNinKC at November 9, 2010 7:50 PM
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