September 20, 2010

Monday 100920

Rest Day


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CrossFit Level 1 Seminars: CrossFit 714, CrossFit FX TX, CrossFit King of Prussia, Colorado State Patrol.
CrossFit Coaches Prep Course: CrossFit Morristown.

"Positive Self-Talk: The Greatest Adaptation" with Greg Amundson, CrossFit Journal preview video [wmv] [mov]

Dave Lipson on the "Isabel-Off" at the 2010 CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Joaquín Rodrigo, Concierto de Aranjuez, by John Williams Part 1, Part 2, Part 3.

F. Scott Fitzgerald - The Sensible Thing.

"What, Me Study?" by Melanie Kirkpatrick, The Wall Street Journal.

"Are Universities Worth It?" by Paul Johnson, Forbes.

"Employers Favor State Schools for Hires" by Jennifer Merritt, The Wall Street Journal.

"America's Best Colleges" by David M. Ewalt, Forbes.

"Top 20: Colleges That Offer Best Return on Investment" by Emmeline Zhao, The Wall Street Journal.

Post thoughts to comments.

Posted by lauren at September 20, 2010 5:00 PM

Where the heck is everybody?

Comment #1 - Posted by: J.T. at September 19, 2010 5:21 PM

Whats everyones thoughts on subbing bar muscle ups for ring muscle ups?

Comment #2 - Posted by: stan at September 19, 2010 5:24 PM

The higher education bubble is the next to burst.

Comment #3 - Posted by: Hari at September 19, 2010 5:29 PM

Yeah...but which one of those top 5 schools on Forbes' list has its very own CrossFit Affiliate?

That's right, West Point. ( So not only do you get a top notch education, but you also get a great place to workout. Where do I sign up?


Comment #4 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at September 19, 2010 5:30 PM

Good weekend. Learned a lot, wish there was more workouts.

Comment #5 - Posted by: Joey at September 19, 2010 5:53 PM

Hmmm...Just goes to your ever loving tail off in high school in order to get a scholarship to college.

I am also thankful that I had engineers in my family that set me on a path to engineering.

All in all, my education from 1994 through 1998 would have cost around $50,000. Room, board, books, the works.

I have looked at the possible ROI on this investment from my benefactors...I need to give some money back soon. The ROI is around 24%.

I guess that this ROI is based upon the overall salaries for the 30 year study.

Not a bad ROI for a state, public institution, though.

For those of you with kids in college, keep them in and get them to finish it.

For those of you who question education, live life and see where it takes you.

Either way, you have to work your tail off and pay the piper some time in order to make a prosperous living. There is NO quick and easy solution...unless you are stealing the money.


Comment #6 - Posted by: Stuart at September 19, 2010 5:54 PM

Great musical post today! Williams is a phenomenal guitarist.

Comment #7 - Posted by: Greg C at September 19, 2010 6:11 PM

I had a great time and learned a lot at the Golden CO Level 1 cert. I think HQ should fire Matt Chang ASAP! (That was for you Pat)

@ #4 Joey.

The point of the cert was to learn not double WOD everyday. In Golden we did 1 WOD on each day. What more do you want?

Comment #8 - Posted by: Daniel Mason M/27/5'11"/217 at September 19, 2010 6:18 PM

I was able to stop in for a bit at the coaches prep course in morristown, NJ. Karianne Dickson has one of the sickest gyms I've ever seen, it's straight up bad ass.

Dave Castro was hands on helping the coaches and getting neck deep into program, which was awesome.

The Coaches on hand were cool as hell AND ripped! It was awesome and I always love when I get around a crew of crossfitters, the energy is indescribable and unlike any other crew one could imagine.

Awesome experience, thanks to all who were there and BIG thnx to karianne and dave inviting me up to hang out.


Comment #9 - Posted by: zach even - esh at September 19, 2010 7:02 PM

Lipson seems like a great guy.

Comment #10 - Posted by: Kyle Ngo at September 19, 2010 7:08 PM

Lipson, lovin' the video haha! And Greg A. thanks so much for the insightful information about positive self talk, very true!

Comment #11 - Posted by: Ryan Warkentin at September 19, 2010 7:16 PM

Lipson lovin' the video haha! And Greg A. thanks for the insightful information, very true!

Comment #12 - Posted by: Ryan Warkentin at September 19, 2010 7:17 PM

Thanks for running "The Sensible Thing," which was my vote a few weeks ago when you were soliciting ideas.

That's just not a short story; that can be a coda for a young man's life.

Comment #13 - Posted by: TRN III at September 19, 2010 7:27 PM

Crossfit sri ram ashram,India

Four rounds for time of:
Row 500 meters
Rest 3 minutes


Comment #14 - Posted by: Arvind at September 19, 2010 7:30 PM

What if my child wants to become a machinist, plumber, mechanic or any other invaluable vocation we all need. Vocational school is so much less costly than the elite institutions. I can invest the money saved and give my kid hundreds of thousands of dollars; and, the kid is earning a great wage, or owns a small business and employs other americans. My most successful freind from high school owns a machine shop, employs 40 americans and races late model stock cars. He pays alot in taxes, too.

I got another friend who graduated from University of Arizona; and still beats his brains out for $40K.

The best degree is the one earned from The University of Adversity; I heard that years b/f I learned of CF.

Comment #15 - Posted by: steve_esq at September 19, 2010 7:44 PM

There's a strong community here in Denver, CO that really appreciates what you guys are doing. Thanks much for coming out and providing us with the template to change our lives for the better. It was inspiring to be around you all, and just damn good fun. Golden, CO Level I Cert.

Comment #16 - Posted by: Link Wilfley at September 19, 2010 8:06 PM

well said Steve!

agree 100%

Comment #17 - Posted by: michael at September 19, 2010 8:10 PM

Well, a couple of thoughts about college.

First of all, I am about to start a Master's program, and I have never paid for college in my life. So, I do believe that college has value, I also think that it is generally over-rated.

I enlisted at 17 years old and have been milking the Air Force for all of the education benefits they are willing to throw my way.

#1 Most college is unnecessary. Here's the stats. 50% of college freshmen will not graduate 4 years later. Of the 50% that do stay in finish, 75% of them end up in a job that has nothing to do with their degree.

#2 Many parents are willing to set up investment plans in which they set $80,000 or more aside for their kids college fund.

#3 Knowing that (statistically speaking) most 18 year-olds aren't ready for college, it should be reasonable to say that there should be a litmus test (other than SAT's) for whether or not that student is actually prepared for further education. I believe that this litmus should be whether or not they can get a scholarship. (I know that it doesn't work for everybody to get a scholarship, that is a separate argument).

#4 If parents sent their child to private school, and invested their personal time into that child's education, they would almost certainly get a full scholarship, and the parent would have paid approximately $26,000.

#5 I believe, that most employers are looking for a person who can show commitment. That may be shown by having spent 4 consecutive years in college. But, it could be shown in other ways. 4 consecutive years of military service. 4 years of vocational school, lots of other things can prove that.

Just some thoughts.


Comment #18 - Posted by: hub m/29/6'/165 at September 19, 2010 8:56 PM

I am a recent university graduate and I truly believe in higher education. University has taught me to question things, use logical processes, good argumentative skills and how to articulate a point effectively. In general I believe that I do think about things differently and am sharper for having finished my degree. However I was fed the idea that I have to get a degree to get a job for years and years and I now sit here thousands of dollars in debt and the only job directly related to my degree or one that I specifically require a degree for is substitute teaching. I get on average 2 days of work a week because the school board is required to call those who have an education degree to work before those who have a local teaching permit (for which you require an undergraduate degree), while I think this policy makes sense it still doesn't do much for me. The only other options for me are to look at teaching English overseas, or to go back and do another degree, or go to community college and learn a trade. Other than that I'm looking at minimum wage or call center jobs. Now luckily I have a plan with what to do with myself, however many don't and are hardly better off job wise, for having gone to university. I support university education and all secondary education for that matter but kids need to be given realistic information about what exactly your line of study gets you. Unless you are interested in getting multiple degrees, university is not overly useful. Too many people get fed through the university system with bullshit expectations. If you are good with your hands and bad at English literature go study a trade, don't get an Arts degree. Guidance counselors at high schools also need to start doing a better job of presenting alternative options to kids. You aren't dumb because you didn't go to university, you played to a strength or an interest. This elitism bullshit needs to end and people need to be given the right and realistic information about continuing their education after high school.

Comment #19 - Posted by: Ben at September 19, 2010 9:07 PM

To Stan from #2:

I don't have a set of rings, so I always do bar muscle-ups. I always sub them one-for-one.

I think that each type has its difficulties. The ring muscle-ups require more balance at the top end, but you don't have to move over and around a fixed obstacle.

The bar muscle-ups don't require as much stability and balance at the top, but you can't go through the bar - you have to go around it.

I think both should be practised. In terms of functional strength, the bar muscle-up more accurately reflects a real-life application, e.g. climbing a wall face.

I would love to get an official CrossFit opinion on this, but nobody ever talks about it. Thanks for bringing it up!

Comment #20 - Posted by: Dave Hodges at September 19, 2010 9:41 PM

check out the form, (its not from the side but you can see the pose...with full ruck on!)

Comment #21 - Posted by: cuentas at September 20, 2010 5:12 AM

Dave hodges,

I'd think that because the ring muscle up is a more dynamic movement (muscle recruitment due to unstability of rings) that it would translate better to a bar muscle up which despite it's obvious strength requirement is a more stable exercise (ring dip vs bar dip) than going from a bar to a ring setting.

That being the case I'd also think that if your goal is getting over things or climbing things they'd both lack the skill aspect of utilizing the legs to propel yourself upward due to pushing off a wall a la parkour-esque movements versus kipping (which for some becomes a huge swinging arc which would be impossible w/ a wall or surface in front of you) but the bar muscle up would be a closer approximation escepially if you take into the grip aspect (false grip versus "ledge" grip)

Ultimately I guess it depends on your goals but i think a one to one sub is sufficient

Comment #22 - Posted by: brian t at September 20, 2010 5:24 AM

Regarding muscle-ups: I'll cast my vote with brian t and dave hodges. A one-to-one sub is definitely sufficient, but the two exercises have subtle differences which they adequately discussed.

Regarding college: I got a full scholarship through ROTC, so I'll be an officer in the Marine Corps when I graduate. That being said, I don't think it has a lot of value for me aside from the aspect of fulfilling the requirements for becoming an officer. Sure, I do learn some things of value, but what I really want to learn I've always learned on my own from reading. On top of that, a lot of what I have to do is just meaningless and a waste of my time, but it has to be done in order to graduate. I believe that unless you have a clearly defined goal that requires a college degree, (such as becoming a doctor, lawyer, officer in the military, teacher, pastor, etc.), it may be wise to wait on college and pursue other things.

Comment #23 - Posted by: ericthered at September 20, 2010 6:28 AM

I would like to thank all of the coaches and others who attended for a great weekend at the coach prep course in Morristown this weekend. Once again, the coaches led with great enthusiasm and strong presentation. It is also always nice to spend a weekend with other trainers and affiliate owners to develop a broad perspective of what this program is all about. Thanks again and good luck to all of you with your endeavors.

Comment #24 - Posted by: Randy Reay at September 20, 2010 6:30 AM

One of my all time favorite pieces of music.
Thank you Lauren.

Comment #25 - Posted by: Joey P at September 20, 2010 6:57 AM

Just wanted to thank the coaching staff for the level 1 cert. this past weekend here in Texas. They ran the cert. like a well oiled machine. It was a lot of fun and very informative. Thanks also to FX TX for hosting the course.

Comment #26 - Posted by: Michael B at September 20, 2010 7:52 AM

General CF question for the community: when you take a few days off from WODs and you come back to a Rest Day, do you select a WOD from a prior day? How do you get back in the groove?

Comment #27 - Posted by: Jimmy at September 20, 2010 7:58 AM

I have been doing the corssfit mainsite WOD for about three years - am a former Marine, MMA fighter, Wrestler.

I was talking up the corssfit to one of the Ultra-marathoners that I know and he said that "it doesn't train your body to go long distances"

My Opinion is that a lot of the long distances are mental more than physical (am pretty sure the long runs and humps we did in the marines were mostly mental as well).

He then laid down a challenge - do a marathon this weekend with no specail prior training. I need a no bull assessment because I am really thinking about it.

Comment #28 - Posted by: bryanm at September 20, 2010 8:18 AM

Thanks to all the instructors and fellow CrossFitters down at the Orange Level 1 Cert this past weekend. I had a great time and learned a lot!

Kyle, Lipson is a great guy. Although he did lose a eat off to Austin Saturday night (sorry Dave, had to mention it) proving that work capacity is not directly proportional to eating capacity!

Comment #29 - Posted by: Z at September 20, 2010 9:07 AM


Look in the Journal articles. Greg A attempted a super ultra doing only .com programming for a few years. I think his longest run before the super ultra was a 5k. Anyway, as the story goes, he got to mile 81 or something before the doctors pulled the plug due to inflamation or something. The scary part was that his heart rate was like 110 or something crazy. Granted he is not human so it may not translate.

So, we had a marine in our box do a marathon with absolutely no training whatsoever besides CrossFit. He finished it. His time was not the best but he finished it.

Anaerobic exercise translates over to aerobic. It is as simple as that. If you can do 100 burpees without stopping. I bet you can run 6 miles at a leisurely pace.

Go to it. Speal was tempted to run a marathon for the same reasons.

Comment #30 - Posted by: Jason Lyons Crossfit KoP at September 20, 2010 9:08 AM

Thanks Jason

Comment #31 - Posted by: bryanm at September 20, 2010 10:00 AM

Though I do agree with some of the points in the article "Are Universities Worth it?", I'm going to have to disagree with a lot of it. I'm currently a student in Biochemistry and many of the skills and experiences I need to have a job in the future are things that I can only get with a college education. Of course, there are always exceptions to the rule but 99.9% of us out there don't have the capacity of someone like Einstein or Edison.

I do agree that there are many professions that rely on qualities like Creativity, Charisma, Ability to Lead, and other things that a person basically has or doesn't and that college may not help this person at all. That being said, people that want to learn to be Engineers, Doctors, Architects, Chemists, etc. most definitely should go to college.

To sum it all up, would you rather take Crossfit and workout advise from a random person off the street or from a Level 2 certified trainer? There ya go.

Comment #32 - Posted by: Will at September 20, 2010 10:40 AM

Interesting reads

Comment #33 - Posted by: Audiholic at September 20, 2010 11:49 AM

I'm excited to hear about the Isabell-Off between Everett and Lipson.

Both of them where here at CrossFit Diesel for the CrossFit Olympic Lifting Cert. and Josh approached Dave about doing it - Right Then!

It's been a long time coming, and I'm excited to hear that they're both game and that it is happening at a large venue, like the CrossFit/ USAW Weightlifting Open!

By the way Josh and Dave L. are phenomenal people - It's just great to be around such nice folks who are also such amazing athletes.

Comment #34 - Posted by: Evan - CrossFit Diesel at September 20, 2010 12:09 PM


I completed an ironman 70.3 (half-iron man, 1.2 mi swim, 56 mile bike, 13.1 mile run) in August. Main site WOD's starting in May were basically all the training I used leading up to the race. I supplemented some swimming to make sure I had the breathing down, and a few bike rides (furthest was about 30-35 miles), but other than that the main site workouts were it.

I'm not saying CrossFit WOD's are the best way to train for an endurance event, and it won't make you elite at the endurance event, but I'm a firm believer that crossfit gives you enough fitness and competence to complete endurance events such as marathons, triathlons, etc. with little to no actual endurance training.

It's all about your goals.

Comment #35 - Posted by: Jeff at September 20, 2010 12:32 PM

Attended the Level 1 cert in Colorado. I thought all the trainers to be extrememly smart and presented the material very well. Had a great time and met some great people. This community is outstanding. Also got a 4 second pr on Fran.

Only complaint is I wish there was more time spent out in the small groups learning the movements and seeing how the head honcho's teach and what they look for. I don't have the answer besides to make the whole cert longer.

Other than the small complaint, overall the whole weekend was great, and I would suggest anyone who has not attended to do so. Once again thanks to Pat, Matt, Kurtis, Lisa, Nicole, Cherie, and to the Colorado State Patrol for hosting. All are great trainers and great representatives of CrossFit.


Comment #36 - Posted by: Raph at September 20, 2010 12:53 PM

#27, Will,

"To sum it all up, would you rather take Crossfit and workout advise from a random person off the street or from a Level 2 certified trainer?"

The question is not whether a college education has value. (It does.) The question is whether the value exceeds the cost.

Comment #37 - Posted by: Hari at September 20, 2010 12:56 PM

Great cert in Golden, CO. Learned a ton from phenomenal instructors. Wish I could do this full time.

Comment #38 - Posted by: Sean Turner at September 20, 2010 1:38 PM

Great cert in Golden, CO. Learned a ton from phenomenal instructors. Wish I could do this full time.

Comment #39 - Posted by: Sean Turner at September 20, 2010 1:39 PM

Crap. I think I tore the interior meniscus in my right knee the other day in the last 100 yards of a mile run. Made a pop and then pain. Looks like it's going to be lots of pullups / pushups for the next month or so. Dammit.

Comment #40 - Posted by: Jim S. at September 20, 2010 1:52 PM

Just a word from Sweden:

We had election last Sunday: The right stays in power (though our right is more what you would call liberal/middle). A nationalistic party (swedish democratic party) made it into national politics with 5,7% of the votes. First time that happens in swedish history.

Interesting thought about Universities. In many cases, 4 years of education doesn´t lead to jobs that pay that well - so NO - in many cases it is not worth the time, effort and money to study. Sadly. I am a physiotherapist and general wages in my field is around 3000 dollars a month.

I started a crossfit-class at my gym. second training-session today. Had Kb-class and mobility, it´s gonna be fun :) take care

Comment #41 - Posted by: Peter at September 20, 2010 2:35 PM



scaled thrusters to 135 lbs.

Comment #42 - Posted by: Quinn McCutchen M/41/150/5'10" at September 20, 2010 3:52 PM

CSP facility rocked! Our Host was fantastic. Cert staff was amazing. Absorbed a ridiculous amount of information. Loved the Level 1 cert.

Comment #43 - Posted by: Mc at September 20, 2010 4:21 PM

An undergraduate degree doesn't guarantee you a thing. It is not a sufficient condition for anything, though it is necessary condition for many things(the professions).

What does "worth it" mean? Money earned v. money spent? Could it mean other things? If you do develop the moral qualities "an education" is supposed to provide, if you do learn something about the world, if you learn to enjoy living in this world more because you have taken a degree, might that not make it "worth it" even if you could have made as much money without having taken it?

I wish I'd paid less for my education, but, I don't regret paying for it.

I think these questions are for students (and their parents if paying) to decide. The question is whether it is worth it for you the individual, not whether it is worth it in a general social-engineering sort of way.

I think the question should really be, is it good enough? You would hope that if it's good enough it will get you a job, and or "educate" you - hopefully both.

Some of the blame lies with employers - why should anyone on earth go to school to learn business/marketing/communications/management? They should get hired by a business and learn business - but business can demand that students pay for their own rudimentary training at biz school before they are allowed even to submit a resume. This is what the labour market will bare - so we go to school for four years to learn stuff we could have learned in one year "on the job".

Comment #44 - Posted by: Prolix at September 20, 2010 7:03 PM

Thanks to the coaching staff for the Level 1 Certification this past weekend in Allen, Texas, as well to Crossfit FX TX for hosting it. The course was lots of fun, very informative and very helpful. LOVED the enthusiasim the coaches had. They're awesome!

Comment #45 - Posted by: Veronica at September 20, 2010 7:58 PM

One thing I notice about those schools in the top for recruiting is that they don't have a large number of fringe lunatic professors running their campuses. Also valued is work experience, something that many students from the ivy leagues and public ivys lack.

Comment #46 - Posted by: sdt at September 20, 2010 8:22 PM

27:45 (GHD Sit-ups)Its great to get back into CF. I feel like a million bucks.

Comment #47 - Posted by: Gerrick at September 21, 2010 2:18 AM

CSP- That host John.. extra hot

Comment #48 - Posted by: Attendee at September 21, 2010 6:53 AM

Just like to add that I was an Art major with a minor in History, from a tiny, expensive liberal arts school. Worthless education, right? I am now a small business owner in a high tech field.

Funny, if you go back and read the commencement speech from Harvard (that was posted on this site earlier in the year, he makes the case that _________ (insert liberal arts school) is not the place where you learn the solutions to the world's problems, or how to put Cog A into Slot B. It's the place where you learn how to learn.

"The unforeseen events of the past two years have forced us to imagine the world differently; they have demanded that we adapt, and throw away the script we thought we were following. And they have reminded us once again of the value of the liberal arts, which are designed to prepare us for life without a script — for a life with any script. Since you cannot know what you need to be ready for, we have tried to get you ready for anything."

My college prepared me for the unknown and unknowable! Imagine that!

Also, I absolutely refute the idea that "elite ivy league" schools "turn" you into a leftist. The folks I know from school that were on the right when they were 18 are still on the right when they are 30, and vice versa.

Comment #49 - Posted by: ddm at September 21, 2010 9:03 AM

Thanks to all the coaches at the level 1 certification in Allen Texas! Your energy was off the chain. Thanks for making it a fun,while at the same time, very organized and informative experience. Thanks to FX TX for hosting. Amazing box!

Comment #50 - Posted by: Domenick at September 21, 2010 1:03 PM

Yayyy Mando. Congrats on the cert!
Crossfit Riverside represent!

Comment #51 - Posted by: Andy at September 21, 2010 1:23 PM

Making up for lost days;

WU: 15 burpees + 5 handstands
SB: SP 5 x 3: 40 - 50 - 55 - 55 - 50 kg
DL 5 x 3: 70-110-110-110-110 kg

WOD: 5 RFT row 500 m - Wallball 10 reps 9 kg: 14:32

CL: Thruster max effort: 60 - 65 - 65

Comment #52 - Posted by: Johan S at September 22, 2010 10:44 AM


Comment #53 - Posted by: Repto M/40/5'11''/225 at September 23, 2010 5:20 AM

Had an awesome time at the Level 1 Cert in Golden, Co. Learned a ton, met great people, had a great time! Looking forward to more Crossfit events.

Comment #54 - Posted by: Robyn at September 25, 2010 7:18 AM

4 rounds:

800m run
12 deadlifts @ 135#
15 thrusters @ 95#


Comment #55 - Posted by: MNinKC at November 14, 2010 6:04 AM
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