November 23, 2010

Tuesday 101123

Rest Day


Enlarge image

Brad Gill, flashlight trace.

"Teaching the Muscle-Up To A Large Group: Part 1" with Pat Sherwood, CrossFit Journal preview video [wmv] [mov]

"How I Found CrossFit" with Rebecca Voigt - video [wmv] [mov]

Four-Block Thanksgiving Dinner by Martha Burton - video [wmv] [mov] and [pdf]

Franz Liszt, Mazeppa, by Miroslav Kultyshev.

Ernest Hemingway - A Clean, Well-Lighted Place

"The Online Threat" by Seymour M. Hersh, The New Yorker.

Post thoughts to comments.

Posted by lauren at November 23, 2010 5:00 PM

For future reference, the work Mazeppa is actually by Liszt not Tchaikovsky. It was performed by Miroslav Kultyshev at the Tchaikovsky Competition. Confusing, I know. Great performance. Thanks for posting it!

Comment #1 - Posted by: Rae at November 22, 2010 5:17 PM

Great picture. One of my favourite Hemingway pieces (the other two being SFW and The Old Man and The Sea, which is the first book I look for when trying to learn a new language). Love Pat Sherwood's emphasis on safety, something I see way too little on in plenty of CF material/boxes.

Comment #2 - Posted by: Pär Larsson at November 22, 2010 5:20 PM

hahaha G/Ramsland.

I gotta say, as hard as anybody might zone, are you really gonna weigh out the turkey you put on your plate? Anybody doing that on Thanksgiving needs to relax about their diet a little.

Comment #3 - Posted by: S at November 22, 2010 5:26 PM

4:14(PR), 1:18, 1:21, 1:32

rest 3.5 hours

push press 3-3-3-3-3-3-3

total=2895 avg=138

Comment #4 - Posted by: Quinn McCutchen M/41/150/5'10" at November 22, 2010 5:38 PM

That picture is bad ass

Comment #5 - Posted by: Bryan at November 22, 2010 5:39 PM

Oops! 1:14 on the 1st 400m

Comment #6 - Posted by: Quinn McCutchen M/41/150/5'10" at November 22, 2010 5:39 PM

LOL 4 block thanksgiving dinner! I'm shooting for at least 10 times that amount of food. We'll see if I can make it happen.

Comment #7 - Posted by: Ben at November 22, 2010 6:15 PM

That is a really sweet picture. Well done. The handstand guy is kind of amazing...well, they all are...

Comment #8 - Posted by: Dave at November 22, 2010 6:17 PM

Wow, that New Yorker article is more of the same load of alarmist crap that the media has been feeding us about computer "dangers" ever since it got word of Y2K. Let's see here...

"How should the power grid be protected? It does remain far too easy for a sophisticated hacker to break into American networks. In 2008, the computers of both the Obama and the McCain campaigns were hacked."

Good grief, they go from the power grid to computers in the Obama and McCain campaigns. Protecting these systems is as different as night and day. It's quite simple. You protect critical power grid computers from hacker attacks by not connecting them to the internet. These kinds of critical infrastructure systems have no business being connected to the internet. They should be controlled on-sight or with a private network air-gapped from the internet.

Unfortunately that kind of straightforward solution doesn't sell newspapers and get viewers from a public addicted to a diet of fear-mongering.

Comment #9 - Posted by: MB at November 22, 2010 6:23 PM

Also, really enjoyed the Pat Sherwood vid, I agree with you Pär Larsson re: safety. Good stuff.

Comment #10 - Posted by: Dave at November 22, 2010 6:27 PM

anybody want to complain about proper form for the Christmas lights? (Pssst... they are not real people!!) Oh wait a second, Lipson et al are not real people either.

Comment #11 - Posted by: Sid m36/5'9/175 at November 22, 2010 6:32 PM

Coolest picture in a while. Was it super-long exposure? How is there no one holding the flashlight!?? Uber cool!

Comment #12 - Posted by: asuderelict at November 22, 2010 6:55 PM

what is all this stuff that is being attached to WODs these days? What happened to when crossfit was just about teaching people how to workout and do the exercises correctly? The Online Threat? what does that have to do with anything?

Comment #13 - Posted by: T at November 22, 2010 6:58 PM

@T, funniest post in a while. "These days?"

You just wake up from a 10 year coma?

Comment #14 - Posted by: CraigH at November 22, 2010 7:06 PM

The video with Rebecca Voigt is cool - similar story here - found it be chance, tried it, unleashed it on my wife - it worked for us both. Was hooked! Changed my life! Awesome!

Comment #15 - Posted by: Steven M. Platek at November 22, 2010 7:14 PM

@CraigH, "these days" may have not been the right term but it has not always been this way. It used to just be the WOD and supporting articles and videos. Now there are politically charged articles that then spawn politically charged forum posts. There are articles that have little if not nothing to do with fitness. I am just curious what it is all about. Perhaps I just do not understand the reason behind these items being posted.

Comment #16 - Posted by: T at November 22, 2010 7:19 PM

The great thing about this website is that if you prefer the Crossfit of three years ago you can use the archives.

Comment #17 - Posted by: philbert at November 22, 2010 7:34 PM

The photo is very cool. Can anyone tell me how it was done, or is that like asking for an explanation of a magic trick? I understand that a long exposure plays a role, but how is it that the light figures appear at different "depths" in the scene? I'm flummoxed.

Comment #18 - Posted by: Noodle at November 22, 2010 7:39 PM

This is how I did the shot:

I set up a tripod so as to keep the picture steady while I kept the shutter open for a long time (around 3 min). You would need a DSLR camera, or any other camera that would let you hold the shutter open for a long time. The most my camera does is a thirty second exposure by itself, so I bought a manual shutter release to lock the shutter open. I went to the Manual setting on the dial for my camera, and set the exposure setting to bulb (going all the way left with the wheel if using a canon). Then I set up my shot, and had my wife trace me with the light. You can't see either of us, because neither of us were in any one place long enough for the camera to catch us. I look like I was at different depths because I was! I just did the movements at different places in the picture. Well That's how it is done! Glad you enjoyed it.

Comment #19 - Posted by: bradgill at November 22, 2010 8:10 PM

How is it people complain about free things? This is something that really bothers me everywhere. If something is free, and you don't like part of it... just take what you do like. You still are better off than you were before this free thing crossed your path. I just don't get that; however, it seems every day someone has something negative to say.

@T: Its simple... some people enjoy exercising their brains as well as their muscles. If there is something posted other than the workout you don't like, why not just skip over it instead of complaining about what Crossfit HQ decides to do on their website?

When I was a kid, I wanted a dirtbike for Christmas so so bad. When Christmas came around, I ended up with a pedal bike under the tree. I complained that it wasn't good enough. So Santa took it back for a little while. Needless to say... a bike is better than no bike at all.

Comment #20 - Posted by: Derrick at November 22, 2010 8:13 PM

@T: what Derrick said.

Or, you might just not click on every 4th day (set an Outlook alarm). It'll be just like the old days!

Alternatively, you could open your mind a bit and explore a controversial article or two to get your mind (and blood) flowing. And, if you disagree, then light up the blog - people won't mind, they'll just debate you. It's healthy.

Comment #21 - Posted by: CraigH at November 22, 2010 8:26 PM

@ CraigH or your post will get deleted like mine. NBD.

Comment #22 - Posted by: G at November 22, 2010 8:39 PM

I much prefer Boris Berezovsky's performance of Mazeppa, he has much more clarity and doesn't mash a single note. And if that piece looks difficult, it is; after practicing Mazeppa for 30 minutes, your forearms and shoulders are burning just like after doing The Bear complex workout.

Comment #23 - Posted by: physicsguy at November 22, 2010 9:50 PM

Crossfit is about overall balance and performance, regardless of the muscle being used. I sat through 18 years of propaganda, one article is not going to hurt.

Besides, complaining about an article is like complaining about a WOD...if u dont like it, skip it and find something else to do other than complain.

Comment #24 - Posted by: KnSTL at November 22, 2010 9:59 PM

Brad Gill: that picture is badass. awesome.

Comment #25 - Posted by: CF-403 at November 22, 2010 10:20 PM

I'll purposely overlook the obvious Hemingway and suggest, "The Killers"

Comment #26 - Posted by: Chris Walsh at November 23, 2010 4:01 AM

@CraigH, I do agree with your last comment and it appears that is exactly what is going on.

Also, sweet picture!

Comment #27 - Posted by: T at November 23, 2010 5:43 AM

Gotta start putting in a run on these rest days otherwise I feel like I'm a quart low mentally.

Comment #28 - Posted by: Jim (40/5'11"/170) at November 23, 2010 6:48 AM

That 4 block Thanksgiving was amazing. The most creative production Ive seen on here. I was impressed!

Comment #29 - Posted by: brentmercer at November 23, 2010 7:08 AM

4 block Thanksgiving? LOL.

lighten up and live people. one day of eating isn't gonna kill ya.

I'm shooting for a 400 block Thanksgiving!

Comment #30 - Posted by: ANC at November 23, 2010 7:12 AM

Has anyone used IRONMAN POWER 10 Rowing Machine, I appreciate any feedback. Thanks. NC

Comment #31 - Posted by: NC at November 23, 2010 7:19 AM

When are we going to see some video of the Expo?

Comment #32 - Posted by: Amykr F/38/5'9"/143 at November 23, 2010 8:04 AM

I love how people complain about things posted on a free website. HQ does you programming for you and provides free workout demos of most of the workouts. They just give away everything to you and yet people still complain over one dumb article.

Plus this a rest day. I didn't know you needed an instructional video on how to rest.

Comment #33 - Posted by: Tanner at November 23, 2010 8:06 AM

Not a chance in hell I am eating kale for Thanksgiving. I'll accept the .002 seconds it will take from my life to eat some apple pie! Happy Thanksgiving CrossFit community!

Comment #34 - Posted by: chrisb at November 23, 2010 8:40 AM

General question on rest days. I really feel like something is missing from my day if I don't work out. I'll generally put a run in on a rest day 5K easy pace, or something light, just to keep myself from feeling like I got a workout in that day. I generally feel good, and have an abundance of energy. But on the days when I do feel whipped, I'll take a true day off. Just curious if anyone else out there has a similar experience, or "trouble" with rest days.

Comment #35 - Posted by: brone at November 23, 2010 9:05 AM

This is a crazy article about a nutrition professor that lost 27 lbs. on a junk food diet over the course of 10 weeks. What does it mean? It seems like total crap to me. I can't believe the garbage that a professor could support being published. It does make me question the importance of diet outside of a quest for fitness.


I'd love to learn how the professor felt physically while going through the diet.

Comment #36 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at November 23, 2010 9:31 AM

Anyone know what song that is playing over the SealFit vid?

Comment #37 - Posted by: Zach B at November 23, 2010 9:33 AM

@brone, comment #35 -- I'm new at this but this was one of my questions when I was looking in to starting this. What I was told was that "rest days" can be considered as "actual" rest or "active" rest. I was referred to the "World Class Fitness in 100 Words" blurb, specifically the "regularly learn and play new sports". A rest day could be used to try something new, or to play something you haven't played in a while. I'm still a baseball player and I have days set aside to practice that along with doing my workouts (now WODs as I am a new CrossFitter). If HQ schedules a rest day, I just do my skill specific workout (throw, hit, field, whatever) and call it a day.

Comment #38 - Posted by: Pat Overton at November 23, 2010 10:12 AM


I think the point of his ordeal was to show that you can't blame fast food joints for obesity. Trying to make a simple connection between the two is ludicrous without considering personal responsibility. You can get fat on healthy food, can also eat fast food and not balloon to 300 pounds. Sure, you won't feel great and it isn't the solution to health, but I don't think that was the point of the experience.

I believe part of his point was that government regulation of fast food (hello, San Fran!) isn't the answer.

Comment #39 - Posted by: Scott at November 23, 2010 10:33 AM

re: junk food diet

I followed that professor's diet experiment. I was expecting something along the lines of that documentary "super-size" me, but that wasn't what he delivered. What he actually did, was go from a fairly typical western diet to a calorie restricted diet where he got about half of his calories from junk food and the other half from what looked similar to weight watcher's fare (typically chicken breast and some veggies). He did not subsist completely on processed junk food for a month.

So, he lost weight... big surprise there (note my sarcasm). Caloric restriction + adequate nutrients + exercise. Duh. His bloodwork showed improvement. Insignificant, really, considering the n=1 sample size, and the fact that blood cholesterol levels fluctate over time, anyway. However, it is worth noting that caloric restriction also tends to improve blood cholesterol. According to his facebook status updates, he felt rotten the first week and pretty normal the rest of the month. He reported pretty normal experiences during exercise, but this guy wasn't doing anything like crossfit where his results in that area would have been quantifiable.

Comment #40 - Posted by: ether at November 23, 2010 10:41 AM

Awesome picture! Great work Brad

Comment #41 - Posted by: Amanda at November 23, 2010 10:44 AM

@ether - good points. Seems they hyped the "junk food diet" title/name to get people's attention, when it was really "junk food + vitamins + this/that + shakes + exercise = possible change in body comp" which leads me to believe the jack*** just wanted attention. Congratulations to him for getting it.

Also, I'm thinking the people who post the links sometimes do so just to get people worked up or thinking. Which is good imho. Caveat reader, critical thinking and all that good stuff. Plus no need to read it if you don't want to. Take workout. Go do workout. Done.

Comment #42 - Posted by: Pär Larsson at November 23, 2010 11:03 AM

That 'Kitchen Disaster' Video was one of the coolest food/nutrition videos I've ever seen.
More please!


I'm not sure who is weirder:

Those that will limit to 4 blocks during a once a year celebratory meal, or those that will take time out of their day to type anonymously into a screen about how they're cooler than someone else because of a food choice.

Comment #43 - Posted by: Adrian at November 23, 2010 11:26 AM

boom! you've just been bozed

Comment #44 - Posted by: Tommy at November 23, 2010 11:33 AM


My God that was beautiful--a work of art. MORE PLEASE.

Comment #45 - Posted by: Paul at November 23, 2010 11:43 AM

that 4 block thanksgiving dinner look awesome. i'll have and seconds 8 block thanksgiving dinner. yes. weighing my food, not a single chance in hell that ever happens.

Comment #46 - Posted by: billy at November 23, 2010 12:23 PM


Sometimes on rest days I feel like I need to do something besides rest. I agree with the other comment about trying a new sport and making it an 'active' rest day. Crossfit New England has "goat days''. Goats are your weaknesses or movements you have trouble with, so sometimes I'll make up my own workout based on where my weaknesses are. For example, today I ran 400m and did 12 Glute Ham Situps 5x just because I suck at GHS's so I wanted to work on improving those.

Comment #47 - Posted by: Lauren at November 23, 2010 1:17 PM

Cool video with Rebecca telling us how she found CF. It's always interesting to hear the different paths that brought us all here.

Comment #48 - Posted by: Pat Sherwood at November 23, 2010 1:35 PM

@bradgill: cool picture! You say, "You can't see either of us, because neither of us were in any one place long enough for the camera to catch us." But if you were posed in the movements long enough for your wife to trace you, and the camera captured that part, why wouldn't it capture you as well? Why wouldn't there just be smears across the picture as you moved around? Or did you have to digitally retouch/combine several exposures to get this image?

Comment #49 - Posted by: K at November 23, 2010 2:19 PM


"Jack Bauer"

SDHP/KBS (@1.5 PD)

7:38 rx'd

Comment #50 - Posted by: NickR at November 23, 2010 5:18 PM


5K: 28:32

Comment #51 - Posted by: mom to five at November 23, 2010 8:07 PM

@K: The camera sensor (like our eyes I believe) registers images from the light bouncing off the object. When I took this picture, it was pitch black, so there is very little light available that was bouncing off of me too the camera's sensor. It took 3 min of steady light bouncing off the cabin to allow it to show up in the picture. If I would have stayed in one place for about that long you would have been able to see me too. However because I was in each pose for maybe 20 sec tops, very little light had bounced off me to transfer an image to the camera sensor. The flashlight however is a very direct, and powerful light source compared to the ambient light coming from the moon, and thus there is plenty of light to register on the camera's sensor. That's about as good of an explanation as I can give, I hope it helps. You should try it! Just have your camera up on a tripod, and open your shutter for an extended period of time, and paint with the light! Oh, and I didn't touch it up at all with any software.

Comment #52 - Posted by: bradgill at November 23, 2010 8:39 PM

Thanks for the additional explanation, that makes sense! Will have to try it out!

Comment #53 - Posted by: K at November 24, 2010 1:15 AM

How did the photographer do that?

Comment #54 - Posted by: Lou_D at November 24, 2010 5:36 AM

30# thrusters, sad slow strict pullups


Comment #55 - Posted by: beemer (f/39/125/5'4") at November 24, 2010 4:03 PM

WOD from 11/20/10 Saturday

17:30 Rx

Comment #56 - Posted by: MNinKC at November 29, 2010 2:55 PM
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