October 6, 2010

Wednesday 101006

Rest Day


Enlarge image

Kristan Clever, 1st Place 63kg Division and Womens overall Event Champion, 2010 CrossFit/USAW Weightlifting Open.

"Two-Minute Drills Part 5: Internal Rotation" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Isabel-Off" with Josh Everett and Dave Lipson at the CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Sean Lind, 175lb bodyweight Turkish Get-up, YouTube.

Karl Friedrich Abel, WKO 205 per Viola Da Gamba.

Emily Bronte - Remembrance

"Freedom Works: The Case of Hong Kong" by Andrew P. Morriss, The Freeman.

Post thoughts to comments.

Posted by lauren at October 6, 2010 5:00 PM

Wish it was a rest day for our box. USAW is motivating.

Comment #1 - Posted by: steven@CrossFitAffliction at October 5, 2010 5:01 PM

Kristan does it again!

Comment #2 - Posted by: katie ann at October 5, 2010 5:19 PM

Kristan is amazing.

Comment #3 - Posted by: Pat Sherwood at October 5, 2010 5:30 PM

Kristan is unreal - and speaking of Kristan, does anyone remember the day or vid where she recommended some kind of tea-bag remedy for torn hands? I think you tap a soaked teabag to your hands overnight or something of that nature...I'll keep looking.

Comment #4 - Posted by: harry at October 5, 2010 5:55 PM

Interesting article about Hong Kong. I know there is a significant amount of expats going there (while the goings good).

Comment #5 - Posted by: Ludwig at October 5, 2010 7:00 PM

Kristan has a great back!

Comment #6 - Posted by: Adam at October 5, 2010 7:33 PM


that's not kristan's back. she's the one facing you.

Comment #7 - Posted by: ken c at October 5, 2010 7:56 PM

Dave and Josh, both awesome! Well done, guys. Dave, please come back to the East Side now? Yes? Good? Thanks.

Comment #8 - Posted by: denise thomas at October 5, 2010 7:58 PM

Bizarre article on Hong Kong.

Hong Kong's real GDP conracted 2.9% in 2009. That number ranks them 162 out of 213 countries listed on the CIA factbook.

In contrast, China's GDP expanded 9.1% with the help of a massive Keynsian stimulus.

Some obvious lessons to learn about the "free market"

Comment #9 - Posted by: Jerry at October 5, 2010 8:08 PM

I don't know what is more impressise the 175 TGU or the Isabel wod.

good work!!

Comment #10 - Posted by: Kodman at October 5, 2010 8:11 PM

they tied! so freaking funny.

kris is pretty much unstoppable. good work cleverhands!

Comment #11 - Posted by: ikan at October 5, 2010 8:53 PM

Sean Lind is a beast of a gymnast, very good coach and great athlete! Way to go Sean!

Comment #12 - Posted by: Globo at October 5, 2010 8:58 PM

They didn't tie. Josh won.

Comment #13 - Posted by: Kyle Ngo at October 5, 2010 9:09 PM

Josh, you are a stud. My man-crush lives on...

Comment #14 - Posted by: Playoff Beard at October 6, 2010 2:37 AM

I wonder what would happen if Crossfit philosophy was applied to rest days...ie...make them unpredictable!!

Comment #15 - Posted by: Billy Wigglestick at October 6, 2010 2:48 AM

About the TGU...man, that was impressive as all get out, but doesn't this particular exercise involve getting back to the starting point for completion? I mean, could you imagine the outcome if Jeff Martone dropped his human kettlebell once he stood up, and then started high-fiving the spectators?

Comment #16 - Posted by: J.T. at October 6, 2010 3:16 AM

Some interesting commentary from the USAW/Crossfit Open that you might have missed, courtesy of Tony Budding and Justin Judkins:

Kristin Clever's Olympic total would match the 4th highest total of any U.S. women's weightlifting in her weight class in 2010.

Chris Spealer's total would have placed 4th in his weight class in the 2009 U.S. National Weightlifting Championships.

I did not fact check this, simply re-stating what was stated on the feed. Very impressive stuff.

Comment #17 - Posted by: bingo at October 6, 2010 4:52 AM

I dominated the rest day today

Comment #18 - Posted by: mfryer at October 6, 2010 4:53 AM

Rest Day: Lots of rest, Rx (PR)

Comment #19 - Posted by: KB at October 6, 2010 6:08 AM

TGU was freakin' bad @$$! And I though mine were heavy! Love seeing this cuz it's gonna give me something to work on today.

Comment #20 - Posted by: ALX at October 6, 2010 6:14 AM

Did the "Work Capacity" part of the SealFit workout this morning, great stuff. Josh and Dave, you guys are incredible. What a battle, and you guys are having way too much fun too, haha. Have a great day everybody.

Comment #21 - Posted by: Slav 22/m/5'8"/155 at October 6, 2010 6:30 AM

Setting up the rope today. No more subbing!

Comment #22 - Posted by: DavisBenDavis at October 6, 2010 8:16 AM

Spealer your the man. One more reason why I think pound for pound no one stands toe to toe with Speal.

Comment #23 - Posted by: matt price at October 6, 2010 9:12 AM

Kristen -
Amazing job, inspiring as always...

Comment #24 - Posted by: Cherie at October 6, 2010 11:04 AM

good day for rest today considering i broke my finger last night... any suggestions for exercise options besides running and core work?

Comment #25 - Posted by: trj at October 6, 2010 11:13 AM

Took yesterday off, so no rest for me today.

CFSB, deadlifts, 3 X 3 at 70,80,90%.

170, 192.5, 215

Then, for a metcon, did last Sunday's pull-up ladder:

14 rounds + 9 (PR)

Previous best was 12 rounds + 9

Happy rest day everyone!

Comment #26 - Posted by: Carole F/52/5'6"/133 at October 6, 2010 12:19 PM

watching that turkish get-up made my hands sweat.

Comment #27 - Posted by: CBF at October 6, 2010 12:20 PM

Anyone else sometimes "forget" a workout they did? Yesterday my quads were starting to feel sore and I kept thinking, the running (from Sunday) didn't seem that bad. Then my husband reminded me of all the squats from Monday's workout...oh yeah!
Totally forgot about Mondays squats/rope climb workout.

Comment #28 - Posted by: Heather Szabo at October 6, 2010 12:35 PM

make up day:
bench press wod:
used db's to reduce stress on shoulder

50# db on first three rounds
55# on last 7 or 8, lost count.
then did some bar bench press at 95#, 15 reps 3 sets.

Yesterday was make up day too
deadlift/push ups
95# dl 15 reps unbroken
15 reps push ups unbroken


recovering from bronchitis.
worked on coughing up a lung.
No success....thank goodness.

Good pr's and solid deadlifts Carole.

Laura f/48/5'7/155

Comment #29 - Posted by: power-girl at October 6, 2010 12:42 PM

#23 matt price

Spealer is a great athlete, one of the best clearly but I dont get the pound for pound comparison. There is no weight class as CrossFit is about being the fittest man / women on the planet.

Mikko or Holmberg have, if you like, shown themselves as the best pound for pound out there, but I find the term slightly wrong for CrossFit.

He is and should be continued to be held in the very highest regard but it is unfair on other competitors who have beaten him overall in events to regard him as the best pound for pound.

Just my opinion.

Comment #30 - Posted by: Dave at October 6, 2010 2:19 PM

2nd workout as I come back from back and foot injuries. I did the crossfit warm-up one time.

5 rounds for time:
10 push-ups
15 low back extensions/sit-ups (extensions first three rounds, sit ups last two rounds)
20 squats
25 jumping jacks

Finished in 16:37. I felt good about pushing myself. My back was sore and tight, especially after the low back extensions.

Comment #31 - Posted by: RJB7 at October 6, 2010 3:10 PM

Ran a couple miles today, it was just too beautiful in Houston to pass it up. :)

Comment #32 - Posted by: Fido Hinojosa at October 6, 2010 4:14 PM

Props to Kristan, Speal, Josh, Dave - great stuff!

And seconds to Bingo's Comment on the stature of these athletes!

Anyone else SCREAMING SORE from Sat's back squat/rope climb WOD? I haven't been this sore in months!

Comment #33 - Posted by: james.patrick [M/48/66"/135] at October 6, 2010 4:46 PM

Did CF Oakland WOD - 5 rds max pullup 2 min rest in between. 20,13,16,14,14

Comment #34 - Posted by: Chris M/28/5'8/175 at October 6, 2010 4:48 PM

Did warm up and 15 reps 55 lb dumbbell swings and 10 reps bur-pees as many rounds in ten minutes. Then did cool-down and 1 hour grappling class. Pretty good off day workout!


Comment #35 - Posted by: Jeremy Drenning at October 6, 2010 5:49 PM

Did "Ryan" today: 30 minutes with rings at a 7' level. Got inspired watching that fellow do 30 MU's in under 2:30.

Comment #36 - Posted by: guitarman29 at October 6, 2010 5:56 PM

The hong kong piece seemed a little like a junior high essay on "where I went on my summer vacation and why the people I met there were great!"

So, Hong Kong was able to be so (economically) free because it was undemocratic and its leaders were allowed to force people to be (economically) free whether they liked it or not.

Beware Tea Partiers, of the stron gman (or strong woman) in your midst.

Comment #37 - Posted by: Prolix at October 6, 2010 6:07 PM

Economic progress isn't always human progress. Often it's the reverse. For example, a small country with a large fishing fleet might do well - for a while - but may be fishing at unsustainable levels. This is the "missing piece" in simplistic "freedom" theory. Who's protecting the "freedom" of our children to clean water and fish in the sea? Seems that round here it's "big bad government" when this sort of protection is raised. So we're to be "free" to mess up our resources for short term economic gain.... No thanks.

Comment #38 - Posted by: J1 at October 7, 2010 5:28 AM

Economic progress isn't always human progress. Often it's the reverse. For example, a small country with a large fishing fleet might do well - for a while - but may be fishing at unsustainable levels. This is the "missing piece" in simplistic "freedom" theory. Who's protecting the "freedom" of our children to clean water and fish in the sea? Seems that round here it's "big bad government" when this sort of protection is raised. So we're to be "free" to mess up our resources for short term economic gain.... No thanks.

Comment #39 - Posted by: J1 at October 7, 2010 5:28 AM

7:15 (50 lb dumbell)

Comment #40 - Posted by: Repto M/40/5'11''/220 at October 8, 2010 7:02 PM


Rest day run--5K: 27:55

Comment #41 - Posted by: mom to five at October 8, 2010 7:35 PM

Who is the guy on the left?

Comment #42 - Posted by: Yes at October 9, 2010 6:49 AM

you have got to be kidding me with that Freedom Works article. the fact that anyone is even citing Friedman anymore is baffling, since contemporary economics has systematically disproved just about every one of his theories.

Comment #43 - Posted by: Tuck at October 14, 2010 7:08 AM

Bench press 2 rep max with 60 seconds rest:


Comment #44 - Posted by: MNinKC at November 14, 2010 6:25 AM

I am a hong kong people. May I know where can I find a place to crossfit?

Comment #45 - Posted by: Jeffrey pak at March 25, 2011 12:34 AM

CrossFit Asphodel is the best place for you to crossfit in HK

Comment #46 - Posted by: Kevin ng at March 28, 2011 12:16 AM

really? how great is it?

Comment #47 - Posted by: Jeffrey pak at April 1, 2011 8:22 PM

they are real professional dude!! give it a try for sure

Comment #48 - Posted by: Kevin Ng at April 7, 2011 10:42 PM

but wt is the price????

Comment #49 - Posted by: Jeffrey pak at April 10, 2011 11:49 PM
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