January 6, 2011

Thursday 110106

Rest Day


Enlarge image
Enlarge poster

Worldwide Handstands 4.

"SEALFIT Part 2", CrossFit Journal preview video [wmv] [mov]

Miranda Oldroyd at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

Tony Budding reviews the last WOD cycle - video [wmv] [mov]

Bela Bartok, Concerto for Orchestra Sz. 116.

Robert W. Service - The Pines

"100 Things To Watch in 2011" by Ann M. Mack, Slideshare.

Post thoughts to comments.

Posted by lauren at January 6, 2011 5:00 PM


Comment #1 - Posted by: Paul (22/6'/180) at January 5, 2011 5:06 PM

will do it....

Comment #2 - Posted by: WashOkkie at January 5, 2011 5:13 PM

will do

Comment #3 - Posted by: WashOkkie at January 5, 2011 5:13 PM


Questions about main site programming.

It has been said before that if better methods have been proven, main site would adapt to them. With literally all the top games athletes following some sort of periodized/structured strength program, why has main site not adapted to this at all?


Comment #4 - Posted by: wheels at January 5, 2011 5:13 PM

I think the next cycle will begin with a medium to long metcon that will won't burn the shoulders a lot since they've gotten a lot of stress the last 4 workouts.

But ofcourse you never know, unknown and unknowable right? :P

Comment #5 - Posted by: Nickstur8 at January 5, 2011 5:14 PM


Thanks for the vid on programming, hope to see more.

Comment #6 - Posted by: Steve Mac at January 5, 2011 5:15 PM

Hya! This is just way too cool. I've been here for 5+ years now and today is the first day that we have ever...I mean EVER had the Main Page programmer go over a cycle for us. Tony Budding is carrying the CF torch, and this is a really great opportunity for all of us, Newbie and experienced Crossfitters alike. Watch the video. Hopefully Tony will check back here and answer any questions that might come up.

Nothing else from me today...you get Tony Budding and that trumps bingo by a long shot. See you tomorrow.

Comment #7 - Posted by: bingo at January 5, 2011 5:21 PM

Hello all. Love the site. My question is...can I jog 3-5 miles on rest days and still recover properly since rest days are recovery days. In other words, can I exercise 7 days a week, jogging on rest days, and still get the max results from Crossfit? Thanks in advance!

Comment #8 - Posted by: Jogger at January 5, 2011 5:22 PM

You're my hero, Miranda! Keep up the awesome work! Love watching you and Kristen!

Comment #9 - Posted by: Ling at January 5, 2011 5:35 PM

Rest Day Questions:

Regarding "Constantly Varied" - I understand the application to workout programming, and the need for rest, but...

Is there some solid science behind 3 on 1 off on a repetitive cycle? Does the lack of variation between rest days help or hurt fitness? By resting every 4th day, does that create a cycle for your body that doesn't maximize fitness?

And along the same lines, would working out at the same time every day create the same issue - can fitness be improved by varying the time of day for workouts?

Thanks again to everyone here.

Comment #10 - Posted by: texinma at January 5, 2011 5:48 PM

Tony, that was awesome, THANK YOU!

And Miranda: You Freakin' Rock.

Comment #11 - Posted by: james.patrick [M/48/66"/135] at January 5, 2011 5:49 PM

Need the rest day. Legs are smoked.

Comment #12 - Posted by: tcoss at January 5, 2011 5:54 PM

I would do big pulls with a time component. like 10to15 sets of heavy singles 30 to 45secs rest. Then a fast (*for some) metcon with pulls in the WOD. Like games WOD DL5 burpee 10 @ 50%of what I pulled the day before. then it would be long to longer. but we run 5 on 2 off @ the Carport

Tony's got a team of master minds to go with his.

Comment #13 - Posted by: Drew Hill at January 5, 2011 5:58 PM

Tony great vid. I like this ... this new idea about the thinking behind the programming.

I also like that you mention for new people that Fran will serve as a great benchmark - IT WILL. about 1 year ago, when i started CF, my wife and I did fran, RX'ed and I think it took me close to 15 minutes, I was too embarrassed to post my time. Now 1 year later I am under 3:30. Been doing crossfit, 90% mainsite.

I also have had the question about adding strength, periodization, etc.. But I am not a games athlete and probably never will be. For general elite fitness - the mainsite programming is amazing. I love it and will continue to follow it, but would like to hear thoughts on the other supplemental work people are doing. Thanks for all your hard work!

Comment #14 - Posted by: Steven M. Platek, Ph.D. at January 5, 2011 6:28 PM

M/G/W triplet like a helen or a chipper wod would be my guess. I had a feeling that Lauren was not programming these wods! I guess that you will do Tony, you'll do.

Comment #15 - Posted by: Brian Thurmond at January 5, 2011 6:29 PM

Really enjoy the insight into programming. my guess for the next cycle

Run 5k

A nice triplet with moderate to heavy deads or cleans, box jumps, and HSPUs, under ten min.


Comment #16 - Posted by: Utility at January 5, 2011 6:39 PM

Thank god for rest days, legs are Jello

Comment #17 - Posted by: Andrew at January 5, 2011 6:47 PM

As a fairly new Crossfitter, I was just wondering today - what is the thinking behind the mainsite programming, and up pops Tony's video - how freakin strange- I knew you guys were good but not mind reading good! Anyhow my thoughts in question were not answered in the vid so maybe you guys can shed some theory as to why Crossfit would prescribe heavy front squats - which tax the posterior chain - then follow up the next day with Fran containing thrusters which is also rather demanding of the posterior chain, especially the lowerback? Not bitching by any means, just trying to better understand the Crossfit philosophy.

Comment #18 - Posted by: Chris O'Brien at January 5, 2011 6:49 PM

comment # 9 texinma
If I'm not mistaken CrossFit used to be 5 days on And two days off to suit most folks working week. I have read somewhere that HQ has found that 3 on 1 off allows for a higher level of intensity. Personally I like 6 on and 1 0ff but even that I keep extremely flexible. If I'm smashed mid' week I'll maybe take a day off, sometimes not. Sometimes I'll just suck it up and go anyway. Can't always train under ideal conditions, right? Sometimes that Sunday off becomes a long mountain bike ride, or a short fast MetCon that doesn't damage me too much, think "Jackie." A couple of weeks back I hit the gym and rowed 10k. Why? Who ever rows 10k. Does it work? Am I over training? I have been CrossFitting for almost a year. Smack in the middle of that time I was laid low with an infected ankle joint that had me in a cast and on anti's for a month and on crutches for two months. Still can't run or jump or skip but everything else is sweet, although some of the heavy stuff hurts like hell at the end of the day. My very first "Fran" was around 10 minutes. Now I've got her down to under five and a half. This year I'm aiming for 3 and under. Gotta get stronger. Anyhoo, I guess the point is, experiment, try on different things, see what fits. If something feels right, go with it until it doesn't and then find something else. Good luck.
Be Strong, Get Stronger, Endure.

Comment #19 - Posted by: CUZ at January 5, 2011 6:49 PM


EXCELLENT vid on WOD programming!! Really appreciate the insight and hope to see more!!

Comment #20 - Posted by: Andrew at January 5, 2011 7:04 PM

Miranda hit it right on the head as to the problem with professional athletes today (with her comments about how it only takes a few at the top to demonstrate poor behavior, etc). The whole thing has left the young and aspiring in desperate need of role models within athletic circles that demonstrate themselves to be people of character that live their lives with integrity. As a father of three young boys, I steer them towards Crossfit and the athletes therein as irrefutable proof that there are still individuals in the world that they can look towards for inspiration. Simply put, as role model(s). Don’t ever underestimate the impact that your choices are having upon the world around you.

Comment #21 - Posted by: michael cooper at January 5, 2011 7:05 PM

Always enjoy the Miranda videos. Thanks for the insight Tony, much appreciated.

I have taken several weeks off concentrating on correcting my right shoulder. Started using KStarr's mob wod and have gotten much deeper into it. Years of sports and abuse on my body have left me with very restricted internal rotation (on right side) and lots of trigger points (among other things). My progress has been fantastic, and just when I am thinking I am going to start up again, I find additional requirements for mobility work. Also, I have re-read The Trigger Point Therapy Work Book by Clair Davies with renewed interest after several months exposure to KStarr.

At this time I have reduced any impingement to be relatively minor and I can overhead press again. I am looking forward to being back in the next week or two.

Comment #22 - Posted by: Ronnieboy at January 5, 2011 7:40 PM

Great vids. Why has nobody commented on the sick hands stand from Charlotte N.C. Crazy balance. And Egypt?DAMN!

Comment #23 - Posted by: Doug R at January 5, 2011 7:44 PM

Great video on programming. I feel like I'm peaking behind the curtan. Thanks for sharing!


Comment #24 - Posted by: Mike at January 5, 2011 7:45 PM

Wow, that Norway photo is great!

Comment #25 - Posted by: CFJ Jennie at January 5, 2011 7:51 PM

Great video you might want to rephrase what you said about programming for the worlds greatest athletes......CrossFitters are very very far from that....worlds fittest yes, but thats where the similarites end for most of us.

Comment #26 - Posted by: jason at January 5, 2011 7:55 PM

you said the program is to "Exceed the limitations of the world's greatest athletes (as prescribed)".

Should there be a higher degree of substitutions occurring amongst the CF community? It seems as if the majority of comments include "as rx'd" unless they are lacking gear (eg a rope to climb). Are workouts planned with specific goals in mind?

For example, Sherwood did a 2:19 Fran - obviously high intensity. If my Fran time is 21:09, am I missing the point(s) of the workout? Should most workouts be altered so that times are say - under 8 minutes? (To ensure that we maintain the "keep workouts short and intense" portion of the 100 word statement.) Would adjust Fran so that it takes me 8 minutes or less, do more for my fitness than plugging away until I finish?? What about a longer workout like Murph - should it be adjusted to keep it under 30? Or Nate changed so that I hit 14+ rounds?

Comment #27 - Posted by: Matt_in_Oz at January 5, 2011 8:19 PM

Love the pic of the leaning tower in Niles, which is about 1 mile from my house.

Comment #28 - Posted by: chi-town cornish at January 5, 2011 9:26 PM


Great video. Would you be able to address the fact that all three days involve a heavy dose of weighted squats. Especially the repeated 95# version in the overhead and fran. I would love to hear the reasoning for that as I know that is something I struggle with when programming our gym. Your great work is much appreciated.

The Pie
CrossFit Lions

Comment #29 - Posted by: The Pie at January 5, 2011 9:54 PM

My guess: a couple more benchmarks of the gymnastics variety.

run 5k

Comment #30 - Posted by: jwb_atm_93 at January 5, 2011 10:16 PM


I'm sorry but this video really had the reverse effect for me compared to most of the previous posters. It simply confirmed for me even more that (if this is the way .com wods are usually planned) that Wods from mainsite (in my opinion) are poorly and inefficiently planned.

Describing the individual wods (i.e. "fran is a good benchmark" or "front squats point out weaknesses") is fine but effective programming isn't about the parts, it's about how the parts make up the whole. That whole being increased fitness.

To your credit, you did gloss over the different time domains of the Wods but as The Pie and others point out there are other programming choices within the cycle that probably merit discussion.

My question then is how are you planning the next three days? A piecemeal approach of simply going three days at a time based on the prior sequence of WOD cycles seems clunky and inefficient to me.

I liken it to driving from one destination to another but not planning the route - simply making turns at every stop sign based on the turns you made before.

All that being said I DO realize that programming for the whole world of crossfitters is a massive task, and for that you deserve everyone's appreciation. My questions come from a genuine interest in improving the structure, not from a desire to tear it down.

Your thoughts?



Comment #31 - Posted by: cam birtwell at January 5, 2011 11:15 PM

Oh, my guess:

kettlebells, deadlifts, cleans

mixed time domains (<6, 2 x <10min), maybe Christine as the deadlift one.

Comment #32 - Posted by: cam birtwell at January 5, 2011 11:18 PM

Tony great vid. I like this ... this new idea about the thinking behind the programming.

I also like that you mention for new people that Fran will serve as a great benchmark - IT WILL. about 1 year ago, when i started CF, my wife and I did fran, RX'ed and I think it took me close to 15 minutes, I was too embarrassed to post my time. Now 1 year later I am under 3:30. Been doing crossfit, 90% mainsite.

I also have had the question about adding strength, periodization, etc.. But I am not a games athlete and probably never will be. For general elite fitness - the mainsite programming is amazing. I love it and will continue to follow it, but would like to hear thoughts on the other supplemental work people are doing. Thanks for all your hard work!

Comment #33 - Posted by: Steven M. Platek, Ph.D. at January 6, 2011 2:53 AM

The last cycle can be summed up like this:
Day 1:

Day 2:
Heavy squat

Day 3:

I sure hope there are no newbies or their legs are probably dead.

Comment #34 - Posted by: rob at January 6, 2011 4:06 AM

The video with Tony reminds me how sweet is is that the mainsite wods, demo videos, and pics are provided free of charge. I'm also reminded how many "man" hours are represented in all of the content on this site.

Thanks for GIVING us the tools to get FIT!

Comment #35 - Posted by: Dave W at January 6, 2011 4:17 AM

Just wanted to mention - thanks for the literature and music posts on rest days; I really appreciate the chance to expose myself to something I might not encounter otherwise. It helps keep me exploring new things culturally and intellectually, and not just staying in my same experiential sphere day in and out, even when I'm too busy to seek them out on my own.

Comment #36 - Posted by: thanks! at January 6, 2011 5:39 AM

#27 - Matt_in_Oz

Most workouts are programmed with some kind of time domain in mind. Many people will tell you to scale Fran so that it is under 10mins. 10 mins is the time cap placed on Fran commonly at Level 1 certifications, for instance.


Comment #37 - Posted by: Mike at January 6, 2011 6:09 AM

I am new to this and my legs are burnt, so is it best to let them rest and recover for a couple of days or just push through pain !!!!!

Comment #38 - Posted by: Daniel Mullinax at January 6, 2011 6:58 AM

#27 Matt_in_oz

To take Mike's response one step further, remember this. The intention of the WOD is to help us train to maximze our power output. If you scaled Fran to half the weight, but did it in half the time you would effectively be maintaining the same power output. Accordingly you need to play around with Fran long enough to get a feel for when your time, aka rest periods, really go through the roof, then train at the limit just beneath that. Then upon occasion you can bump it up five or ten pounds and see what happens. As for the beasts of the world like Pat that have crazy levels of performance, I would argue that along the same thinking they need to actually be tinkering with Fran at a weight higher than prescribed, rather than trying to shave that last one or two seconds off their time. Rx'd Pat would need to shave almost 14 seconds off his time to get a 10% power output increase, or hold the same time and do her at a little less than #150. Which might he more easily achieve? In the context of constantly varied, maybe he should be doing both. Hope this helps.

Comment #39 - Posted by: michael cooper at January 6, 2011 7:09 AM

Rest today and maybe tomorrow, but I found over a year of crossfitting if you mobilize (mobilitywod.com) and form roll out oyur legs or any tight sore areas for that matter you will be able to hit the WOD. You can also always scale down the WOD to work of form and skill if you are burnt but still want to train on a given day.

Hope this advise helps.
CF 4 Life! :)

Comment #40 - Posted by: danlau at January 6, 2011 7:15 AM

Newbie here, legs are destroyed from this last cycle.

Comment #41 - Posted by: Paul C at January 6, 2011 7:43 AM

"Fran", details there.

As I mentioned in yesterday's Newbie post "Fran" is meant to be a sprint. Coach has used the example of an 800M runner as one version of a very fit athlete. Strong, fast, and with endurance in the 2nd and 3rd energy pathways. If you look at your ideal 800M time (be realistic) and say that is your goal, one can choose a weight for "Fran" accordingly.

Having said that, there is also a training benefit to experience the pain and suffering that comes from doing "Fran" very fast (the ultimate example is "Virtual Fran" with a PVC pipe and Jumping PU) and very heavy (>95#, >10:00) to experience the effect of both speed and load.

When asked if one should do "Fran" with a lighter weight to approximate the better times, or "as Rx'd" with 95# Coach always answers: "yes".

Comment #42 - Posted by: bingo at January 6, 2011 7:43 AM

Rest, glorious rest. As RX'd!

Comment #43 - Posted by: Robb at January 6, 2011 7:47 AM

Man it is killing me. Crossfit Journal expired yesterday, and don't get paid until tomorrow. So NO Sealfit until then... I have been really looking foward to seeing part 2 :( Oh well I can wait one more day.

Comment #44 - Posted by: A Cochran at January 6, 2011 7:50 AM

Good piece, Tony. Looking forward to more insight into the mainsite programming.

Comment #45 - Posted by: Z. Amirian at January 6, 2011 7:55 AM

"Three movements, the squat, deadlift, and push-press are out starting point with nearly everyone. In the case of the elderly these movements have functional analogs necessary for independent living. The marginal capacity to stand is another way to look at the squat. At any age it can be moved away from incapacity and towards greater function. There is nothing at our disposal with greater positive impact on the elderly than effective strength training." -- CrossFit Journal, February 2003

Today, I had the opportunity to teach, for my first time, a "senior fitness" class on a military base. We started with low-impact aerobics to get everything all warmed up, to include dumbbell work...the waiter's walk was a HUGE hit :^) After that, I conducted a brief tutorial on the squat, deadlift, and push press using lightweight bodybars. From there, we did a four-station circuit: squat (starting from standing and sitting), deadlift, bicep curl (hey, they're useful muscles as heck when lifting things), and high-step toe-tap, where we used a step on five risers and participants lifted their feet one at a time.

After we were finished, I explained the reasons for the stations: squats are for getting up and down from various positions, deadlifts and biceps curls are for picking up items at various heights below waist-level, and the high step is to help us get in and out of the bathtub without tripping, with the intent of the movements helping us achieve a higher quality of life. Nothing was done for time, we focused on proper form, and everybody had a great time and a worthwhile workout.

I don't care for the term "senior fitness"...take the first word out, and that's basically what the world needs because factors for independent living aren't dictated by age. If there's one thing that I've learned by riding the metro system in the D.C. area, it's that people of all ages, sizes, and what-have-you (for various reasons, each one of us has our own "As RXd" parameters) could benefit greatly from doing some training in basic lifting and locomotive movements. Sure, it ain't sexy stuff, but it sure is useful for getting us around unassisted, day-in and day-out.

Comment #46 - Posted by: J.T. at January 6, 2011 8:17 AM

Thank, Tony. With absolutely no insider knowledge, I'm going to put my guesses for the next three days down.

Day 1 - Gymnastics-centric WoD. Let's be more specific and say: 5 rds for time of 10 Ring Dips, 20 pullups, and 30 Air Squats (Having said this, I feel like we're due for a Tabata train wreck soon, which would still be right in the gymnastics/BW wheelhouse).
Day 2 - Longer Chipper, but with some heavy(er) weights for one movement. I'd say sth like 5-7 rounds of 5 or 6 movements, one of them being a moderate/heavy DL, along with GHD sits, BE (or HBE), and some 400s.
Day 3 - Due for some oly lifting and/or a benchmark, so I'll say Grace/Isabel, but with full-squat cleans/snatches (I don't believe in it any other way).

I am undoubtedly so far off that it will be funny, but at least it's something to talk about.

Thanks again, T.

Comment #47 - Posted by: Dale_Saran at January 6, 2011 8:26 AM

#27 Matt_in_oz

Do yourself a favor and go to BrandX (there is a link under "Start Here" on the main page). Jeff Martin scales the WODs everyday for several different "fitness" levels (Butter Cups, Puppies, Pack...). You want to scale your WODs so you get times and/or number of rounds for AMRAPS comparable to those posted the the Rx'd CrossFitters on the main page.

Remember, CrossFit is high intensity, doing Fran as Rx'd in 3 to 4 times the amount of time the Rx'd CrossFitters do it is NOT high intensity.

Tony, Excellent video. Loved it. Thanks.

Comment #48 - Posted by: Scott K at January 6, 2011 8:51 AM


I did Fran today and I am sad to say that I am still above 10 minutes (10:45) although I did manage a 17 second PB. The pullups killed me and even though I was hoping to not have to resort to singles... I had to and even had some failed attempts.

I had hoped my pullups would be better and once again I really feel that making myself lighter would make a bid difference.

The thrusters were no problem at all but that makes sense when I get those long "rests" while I pick away at my pullups.

I will use my bands for most of my pullup workouts but when it's a benchmark such as Fran or Cindy, I try to do the real thing.

Next time... under 10 min... FOR SURE.

Comment #49 - Posted by: JuliePlatt at January 6, 2011 9:00 AM


Can you please explain why you chose to start the year with 3 leg intensive, quad dominate workouts in a row? OHS, Front Squat and Thrusters. You mentioned newbies and programming for the new crossfit athlete but also programmed 108 pull-ups in the first 3 days of the cycle. I would just love to hear how and why you decided on these workouts. Thanks.

Comment #50 - Posted by: Justin at January 6, 2011 9:22 AM

"Fran" rx'ed

4:36 PR by 10 sec

Thanks for the video on programming!

Comment #51 - Posted by: Quinn McCutchen M/41/5'10"/150 at January 6, 2011 9:47 AM


Thanks for the programming video!!!

Also, as a Novice/Puppy level CF'er, you hit the nail on the head with the Front Squats...it really uncovered a big weakness for me. My front rack position is just not there, and now I have another thing to work on during a warm up or cool down.

Comment #52 - Posted by: WalterMitty at January 6, 2011 9:53 AM

overhead squats and headaches -- anyone else?

since we did the triplet 400m run, 30 OHS, and 21 PU, i've been getting VERY intense headaches after performing overhead squat, even with the light/non-existent weight rx'ed in the CFWU.

i'm guessing the muscles in my upper back/neck are just creating massive tension that leads to the headache, but has anyone else experienced this phenomenon? any suggestions for how to avoid it, because it basically makes the rest of the workout relatively sucky.

Comment #53 - Posted by: thesomnambulant at January 6, 2011 10:14 AM

today is Day 4 of crossfit for my partner and I.
me F/5'1/120
him M/6'4/260

still dying from the last cycle but want to keep momentum so we skipped our rest day and are now paying for it.First Fran now Cindy:
30 min cardio
5 pull ups (assisted for both of us)
10 push up (standard for me and legs raised on bar for him)
15 squats (15 lb KB for me and 25 lb KB for him)
5 rounds each in 20 mins

Comment #54 - Posted by: josslin at January 6, 2011 10:26 AM


Very cool vid on the programming! I have always had tons of questions regarding why some cycles are programmed the way they are.


1. Is the "theoretical template" still taken into account when programming the cycles? I realize it's just a template and not the end all be all way to program. Seems like more of a template for affiliate owners to get an idea of how to design a smart program.

2. For the last cycle, were the amount of squats taken into account across all three days? Yes, I realize one day we were stabilizing a light load overhead while squatting for high reps, the next day we racked a heavy load on our shoulders for low reps, and finally the last day we took a light to moderate load and took it from a full squat to overhead in one violent movement. I'm not criticizing at all, I'm truly just curious what the thinking is on this and if something like this is taken into account when designing a cycle. I understand that all of those squats varied in weight, reps, and function.

Thanks in advance!! Great stuff!

Comment #55 - Posted by: Curious at January 6, 2011 10:41 AM

Thanks for the inside look at your programming. I was busy peering at the board behind you before I realized, 'Aw, man, that's last month's stuff.'

I am a main site True Believer, getting better results than when i was (over)programming myself, and I'm in it for the unpredictability and variety. Thank you for the effort. We're reaping the benefits.

Comment #56 - Posted by: TRN III at January 6, 2011 10:48 AM

3. Has there been anything that you guys have learned from the past top Games competitors as far as their training goes? As in, does HQ still feel that the mainsite is the best way to prepare for the Games? Or has anything new been learned from the top finishers the past couple years?

4. I train in the same facility as Bryan Clay several days a month when I'm not training at my affiliate. He is also the landlord to my buddy. I've witnessed his training sessions numerous times and have had conversations with him. Just throwing it out there. I am interested in getting him to compete in the Games as much as anyone. Just throwing it out there...

Comment #57 - Posted by: Curious at January 6, 2011 10:49 AM

I think the random nature of CF can be a flaw. The reasoning behind the WODs seems to be a little too random and not enough thought in terms of progression. For example, how does the measurement of my performance today compare with my performance 2 weeks from now? Looking 6 months down the road to assess a benchmark is getting more macro cycle and too far out to address issues that may arise along the way.

In short, I'd like to see more discussion on the how/why of CF progression, not simply repeated themes varied 3 on and 1 off.

Comment #58 - Posted by: Jose Carnish at January 6, 2011 10:57 AM

love those collage photos!

Comment #59 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at January 6, 2011 11:10 AM

Pat and Tony: Great idea on programming video! Enjoyed watching; look forward to more!


Monday 1/3/11 - Two Frans
1st Fran: 3:49 Rx (65#)
-10 minute rest/repeat-
2nd Fran: 3:47 Rx (65#)
Missed a PR by 3 sec. but this was the first time I did Fran back to back with little rest!
Bench Press 5-5-5-5-5
85#, 95#, 105#, 115#, 125#
Good Mornings 5-5-5-5-5
65#, 65#, 65#, 75#, 75#

7 Rounds-10 Sumo Deadlift High Pulls/10 Ring Dips
10:02 Rx (70# SDHP)
100 Burpees after WOD

Front Squat 3-3-3-3-3
Max Effort 400m Run: 1:08 (New PR)
Tabata Strict Pullups: 26

3 rounds 400m run,30 OHS(55#),21 Pullups
11:47 Rx
Oly Lifting

Comment #60 - Posted by: Cheryl Brost at January 6, 2011 11:17 AM

Im pretty sure I saw the Filthy Fifty written on that board in the next week or so.

Comment #61 - Posted by: MattA at January 6, 2011 11:45 AM

Re: CUZ post #19 - thanks for the response - I asked (in post #10) because I can't always go on a strict 3 on 1 off progression. For better or worse, I'm on the "if I can get a workout in, I'm taking it" cycle - sometimes work gets in the way, sometimes I'm doing things with my kids. I'm just wondering how much that's costing me in terms of fitness.


Comment #62 - Posted by: texinma at January 6, 2011 12:22 PM

filthy 50 was last month, as was the rest of the board after the days that were covered up

Comment #63 - Posted by: AC at January 6, 2011 12:26 PM

It's great to see the inner workings of the mainsite programming and look forward to hearing more.

Planning in training is very difficult since there are so many variables and the more variables you put into it the harder it becomes. Since CrossFit is so diverse in what it is trying to build, it is very difficult. If we were just focusing on building the best front squat, planning would be a lot easier, but that ain't the case.

Plus, how often do long term plans meet 100% completion? If I plan out 3 months now, will I be able to do all the planned workouts? Also, will that plan meet my needs or will it be too tough or not enough?

I think for an individual it is wise to have a broad long term plan/strategy, which I hope Tony will discuss in more depth in the future regarding the main site WODs. But, the long term plan should be very flexible to meet changes that have occured in the athlete.

I think for the individual, planning every 3 days or couple weeks makes a lot of sense so that if I was beat up by last week, I can make some adjustments in the next week.

How do you translate all the needs of thousands of individuals into one plan seems very difficult and I think CF attempts to address it by scaling to some extent. So if this week beat me up, maybe next week I should take an extra day off or scale down Fran or whatever is next.

Also, are there any scientific principals that guide the programming. If maximal strength decreases in most people after 2 weeks, do we need some type of strength workout for all of the muscles every 2 weeks? Do metcons carry long term aerboic benefits requiring long distance/long workouts only every 2 months? I don't know, but these things would help set some long term strategies.

Comment #64 - Posted by: Robert Fabsik at January 6, 2011 12:30 PM

I love these handstand pictures - they remind me of the sense of simple joy in fitness that originally drew me to crossfit.

Comment #65 - Posted by: Latham at January 6, 2011 12:52 PM

Hi everyone- just had an appendectomy on Tuesday. Anyone have any feelings or experiences with returning to training after this surgery. Thx in advance

Comment #66 - Posted by: Jessica at January 6, 2011 1:12 PM

I was really enjoying the Miranda video until the end when all the f-bombs (predictably) started to fall. I just can't get used to the idea of using that kind of vulgar language, especially around women. Guess I'm just old fashioned that way..

Thanks for the programming explanation Tony, very cool!

Comment #67 - Posted by: Playoff Beard at January 6, 2011 1:46 PM

Justin #50

IMO, the reason is because it is like throwing a dart at a dartboard.

No real reasoning...it's just the "awesome" factor CF strives for. Lack of thought around things such as using legs 3 days in a row and doing so many pullups.

Comment #68 - Posted by: Jose Carnish at January 6, 2011 1:51 PM

#67 Jose Carnish
But actually
Day 1: metabolic conditioning, olympic lift, and gymnastic excercise.

Day 2: Olympic Lifting

Day 3: Olympic Lifting and gymnastic.

Looks like it was olympic lifting this cycle.
Maybe you should read the training guide or crossfit journal because theres a lot of knowledge in both of them.
The way they program is actually really intelligent, yet sooo simple.

Comment #69 - Posted by: JustinT at January 6, 2011 2:03 PM

Murph – Chelsea, i.e. 1 mile run, Chelsea, 1 mile run, all unweighted. Time 48:34. Varied this by continuing Chelsea until I got 30 rounds, got 29 rounds in the first 30 minutes of that leg of the work out, so took a short break and then did the 30th round. Runs were a leisurely 7:20 for the first mile, a decidedly labored 8:20 for the second, about 31:30 for Chelsea. Man, doing this with weight would be quite the ordeal. Maybe someday.

Comment #70 - Posted by: Kamper M/46/205/74" at January 6, 2011 2:26 PM

CHS today...
6 rounds for time of bench press 5x, Box Jumps 20x, EZ Curls 6x, Jump Rope 100x for time.

Comment #71 - Posted by: bmoring at January 6, 2011 2:44 PM

Wow, more complaining...."this seems too random, you are not telling us the REAL reasoning, etc"

Seriously, if you don't like it, then do what I do... when following mainsite, I am always a day or two behind, so when something that comes up isn't for me, I don't do it (but I still have time to figure out my alternative).

How can you complain that the programming offers anything other than multi-joint, intense, whole-body exercises at various rep/set/time schemes, etc????

Too many "fitness experts" would have us believe that there is more mystery to this stuff, but seriously, CF is so simple... damned near "intuitive" if you get it. What were you expecting in Tony's video-the meaning of life????

Ehhhh, whatever.... anyways, thanks again for fantastic videos and fitness/workout ideas!!!

My call for the next 3 days....

definitely DLs...

some type of AMRAP (as a complement to the last RFT(s)) that includes kettlebell swings

also feelin' the box jumps, wallballs or DUs for a metabolic component

something with rings and/or handstand push-ups and/or rope climbs for a gymnastic component

another benchmark, like CFT (a "heavier" benchmark than Fran, or maybe a lighter one, like a 5k)

I can't be more specific than that...

Whatever it is, be assured it is way better than 15 min on the elliptical, followed by leg ext, flyes, bi curls, crunches, and another 30 min on the elliptical!

Comment #72 - Posted by: sixer m/34/5'9"/160 at January 6, 2011 3:13 PM


I always like the expression Coach used to give about programming at the early Level I's. Let's start from scratch and assume the 3/1 template. What would you pick for Day 1? Well, the possibilities are almost endless and who could say that you're "right" or "wrong" based upon what you pick for one day? But then, if we assume your Day One workout, doesn't it kind of narrow down what you (and I) would choose for Day 2? And then wouldn't we likely get closer to agreement on Day 3? And then on Day 5 or 11?

As time goes on, all of us would probably start to pick more and more similar workouts/movements in response to the prior workouts that had arisen.

Unlike programs that have a particular "focus", we're trying to have an unfathomably broad array of stimuli. It's not entirely random, either (btw). I've heard the story that way back, they (meaning HQ) actually used some kind of random generator for a few cycles and it produced some painful results because truly random could include a 5K, and then a day of running intervals, and then a 10K. That happens (in a true random generator), but that's not really what we're after.

Anyway, when people criticize, I often want to ask, two questions (seriously) - how would you do it better and if you aren't happy with it (or the results you get), why not just change it?

I know I don't trust myself and so rely upon the main page. Like most people, I'll default to stuff I'm either (a) good at and/or (b) that I like (the two aren't always co-existent). Following main page prevents that and occasionally I add in some things I really suck at for additional work.

Comment #73 - Posted by: Dale_Saran at January 6, 2011 3:29 PM

Hi All,
Really glad the video generated some good discussion. That was certainly one of the main intents. On the other hand, I wasn't intending to give a complete and thorough explanation as to how we program. As Coach Glassman has always said, the magic is in the movement, the art is in the programming, and the science is in the explanation.

Almost any combination of functional movements performed at high intensity will get you fitter than non-functional movements at lower intensity. The overwhelming majority of folks in the world don't need to worry about the subtle differences between good and great programming. They just need to train as hard as they can as consistently as they reasonably can.

Wheels, I'm not sure where you get your stats, but even if you were correct, you can't periodize everyone together. This site is for general fitness, not some particular event (like the Games or any other element). The Games are very important, but no generalized program can optimize any particular athlete. You must adjust, modify, augment to achieve your unique, specific, lofty goals. As for GPP, I'm proud of the results we're getting.

Cam, I appreciate your intention and you probably have the most articulate explanation of an approach that simply doesn't optimize GPP. (For those of you who don't know Cam, he is a highly respected coach of internationally competitive on-water rowers.) I disagree completely with your statement "I liken it to driving from one destination to another but not planning the route - simply making turns at every stop sign based on the turns you made before." Why?

What is the destination you speak of? What is the end point? What skills and abilities show you've arrived? GPP is too broad to fit into such narrow schemes as you'd imagine we should follow. I wrote about this concept in a comment as part of a discussion on one of Louie Simmon's articles (http://journal.crossfit.com/2010/12/louieconj3.tpl#comments). The discussion was about how to scale (others were arguing for a rigid system of scaling), but I think it's quite relevant to this:

From everything I have seen, researched, and heard, Louie's system of training by percentages for strength gains is incredibly effective. Yet, I don't think the same approach optimizes GPP.

The art of scaling CrossFit workouts is both subtle and profound. All attempts to systematize scaling with set rules or formulas fall far short of the inherent potential benefits. I cringe when I hear people say the WODs are supposed to be done in a certain time, or everyone should have a similar experience with a given workout. That's just plain BS.

It has been said many times that the main site CrossFit WODs as Rx'd are designed to challenge the world's fittest athletes. This is true. But I can assure you that most of the WODs challenge various elite athletes in different ways depending on their relative strengths and weaknesses. I believe it is arrogant and misguided to think anyone knows precisely what a given workout is for (again, talking GPP here). Optimizing human performance is incredibly complex.

I know this flies in the face of a lot of what people out there say. But look at the world's fittest athletes. In interviews after they won the CrossFit Games, each year's male and female champ has had a casualness in describing how they approached their training. None of the eight champs (in the year they won) described a meticulous system of formulas, percentages, or approaches for making gains. That said, most of the champs adopted a more systematic, thoughtful approach in the following year, and we have yet to see a repeat. Of course, the sport is brand new, the numbers are tiny, and there are tons of other factors. But my point remains: it is impossible to optimize GPP through finely calculated systems.

Instead, mix it up. And have fun with it. And then mix up how you mix it up. If you've never played with percentages, spend 6-10 weeks training by percentages. See what that feels like. Never done a bodyweight bias? Go a month without touching a barbell.

But if you have tried these things in the past, then you're more likely to see bigger gains mixing up the approaches with each workout. This is precisely what the main site WOD attempts to do. And scale with the same constantly varied approach. Otherwise, you're missing out.

Comment #74 - Posted by: Tony Budding at January 6, 2011 4:02 PM

Tony #74...bravo! Thank you.

Comment #75 - Posted by: bingo at January 6, 2011 4:38 PM

#53 thesomnambulant

YES. The exact same thing happened to me, starting on that very workout. I got to the 27th OHS and out of nowhere a pounding headache behind my right eye faded up and stopped me. I had to rest for 3 minutes or so before going on; after that, going too intense for too long would trigger it again.

Same thing happened yesterday during Fran. I thought maybe it was a breathing problem, but it got me even when I was paying close attention to my breathing. Possibly dehydration? I thought I was pretty well hydrated, though. Maybe a mild sickness? I did have a headache throughout a whole workout a few days ago that ibuprofen had no effect on.

Any other ideas? It's definitely worrying.

Comment #76 - Posted by: Rich 33/5'8"/150 at January 6, 2011 5:55 PM

#53 Somnambulant and Rich - yup. I've had that one. I can only tell you it used to happen every time I did "Nancy" - I thought my head would explode. It was awful. The OHS would always bring it on.

At some point, I started looking straight ahead during the OHS, and it went away. I know it sounds ridiculous, but I used to have my head tilted slightly down when I did OHS in order to get my shoulders back. I suspect that somehow with my shoulders shrugged up and head down, I was pinching off my carotids (the headache was not unlike what you get from getting gi-choked in BJJ or judo).

The other day doing the 30 OHS, I made sure to look straight ahead and sure enough, no headache. Which was miraculous because I had a headache before I started and was worried my head would just burst.

Don't know if it will help you, but that's what I've found works. Hope it helps. If not, you have my empathy - those headaches are awful and almost instantaneous.

Comment #77 - Posted by: Dale_Saran at January 6, 2011 6:25 PM


usually run 5K on weekday rest days; this week at 25% ran 1.25K (to Reams and back)


Comment #78 - Posted by: mom to five at January 6, 2011 6:52 PM


"What were you expecting in Tony's video-the meaning of life????"

I lol'd, thank you :D

Comment #79 - Posted by: Princess at January 6, 2011 8:06 PM

Dale #73,

I like that explanation of starting the programming from the beginning and seeing the options narrow as the cycles turn over. Definitely makes sense if the goal is to exhaust the list of possible exercises and combinations.

I think what we're seeing now in many affiliate programming situations though is what I would call "thoughtful recurrence" of particular movements that isn't necessarily created out of what came before but instead a need for a certain frequency of exposure to those movements.

Definitely .com does this as well but perhaps (and maybe rightly so?) not in as organized a fashion as I like to program.

I have programmed a day at a time and found it clunky (time consuming to reel the prior wods through my head or scroll through them online to find what components were missing) and also too uncontrolled as I tended to forget/miss out movements.

"how would you do it better and if you aren't happy with it (or the results you get), why not just change it?"

Definitely a good suggestion and exactly what I do at my affiliate. I utilize a template for 8 week stretches (high degree of variety but also structured consistency of key movements), have a "ramble week" - which is programming day to day, and also incorporate rest/technique weeks.

I feel this approach is very time efficient as the template guides the placement of movements and time domains of WODs and tends to avoid the issue of missing out exercises as I have planned out their appearances in advance.


Comment #80 - Posted by: cam birtwell at January 7, 2011 12:42 AM

Hi Tony,

Thanks for your response, I couldn't agree more with your statement

"The overwhelming majority of folks in the world don't need to worry about the subtle differences between good and great programming. They just need to train as hard as they can as consistently as they reasonably can."

It is therefore up to us (the programmers) to continue to question and refine our wod sequences to ensure the most efficient, motivating/enjoyable, and safest path to our version of fitness... which is why I see this discussion as being so valuable. Based on my experiences with programming, I have found that creating WODs in small chunks doesn't satisfy the above objectives as effectively as possible.

Regarding my analogy, I'll take it a bit further to see where we go.

1. think of deadlifts as bridges and our destination as a high degree of comprehensive fitness
2. as we're traveling, you make the decision that once we cross a bridge, we don't need to cross another one as there are potentially other ways to get around or over obstacles that come up.
3. what happens then when we reach a river that halts our progress? If we refuse to go to deadlifts again simply because we had done them before, then we remain stagnant. If the other movements we haven't used yet are inferior, but we refuse to go back to the tried and true, we stay longer.

Agreed that everyone's need for bridges/deadlifts is different and will occur at slightly different times. That being said though, deadlifts are a cornerstone of massive whole body strength and as such should be programmed with a certain frequency. Most strength coaches would agree that cycling deadlifts in one time every week to ten days. I find the most effective way to ensure that frequency is to plan ahead.

In terms of the destination and how do we know if we're getting there, I'd say the destination is improving work capacity across broad time and modal domains as regularly and consistently as possible. Regularity in training key movements and the three main time domains (with thoughtful and varied prescription) will create a more steady and consistent path towards that shifting endpoint. Again, I find that laying this out in advance for blocks at a time is the best way for me to program.

Sorry if the analogy is a bit wacky, it's late and I'm slightly loopy. I think overall though that the discussion that arises here provides food for thought and items for further discussion.

So what about those 108 pullups or large volume squat doses for beginners? ;)


Comment #81 - Posted by: cam birtwell at January 7, 2011 1:11 AM


Thanks for the thoughtful response. I agree that programming "day by day" is probably "clunky" and the narrative I offered (about the narrowing of possible WoDs) is actually self-referent: you program with an eye toward where you've been and with some eye toward what you haven't done (generally) in a program that is all about GPP. I think, however, the essential problem, fr .com that you don't have as a trainer is ACTUAL PEOPLE. All serious programming is necessarily done with an eye firmly on what you're guy/gal can do and cannot do. A guy who has a 500 lb BS, but an 8 min/mile doesn't need a ton of back squatting in his programming; he needs some sprint work and other running mixed in with the rest of the "stuff" in the GPP barrel. He can afford to slightly "dial back" his "squat bridge" for a while and spend a little more time on his running or rowing bridge.

.com doesn't have that. They've got "virtual clients" that consist of the entire realm of CF users and - to me - that's why their programming isn't as "elegant" as you might like. There aren't the same referents. They've got to program "in the blind" as it were, with no people every day who have various strengths, weaknesses, good days and bad days, that you and every other affiliate has.

I don't envy Tony et al having to create out of that kind of void. Imagine it (seriously) if you had no feedback at all for your programming (at least with actual, day-to-day clients). You might speculate (and you and I - and Tony, too - would probably agree) that "most people" need some amount of deadlifting, squatting, oly lifting, gymnastics, and running on a repeated basis. Okay - how much? How often?

I think if you took a random sample of any given 90 day segment of main page programming, you'd find fairly ample amounts of all of those. Maybe not in some "idealized" template that you would have chosen for your "clients" but with respect to the entire world, it's pretty comprehensive (IMO).

On your last question, can't tell if you're being facetious, but I haven't found there to be excessive pullups this cycle at all. 108 across a few days is really not much for even intermediate CF'ers. And I do 2 rounds of the warmup before every WoD, with some dead hangs and some kipping, modified as needed if I'm coming up on a day with more than a 100 in the WoD.

Nice chatting with you.

Comment #82 - Posted by: Dale_Saran at January 7, 2011 7:55 AM

As I head off for "Rankel" as my 51st birthday WOD I thought I'd chime in a bit here.

Periodicity is, by its very nature, geared to a peak of some sort for some reason at some time. The obvious case in point here is the Crossfit Games and their preliminaries, or the Head of the Charles. As one nears the event there is a certain tapering of intensity and volume, the natural opposition to the exercises and volume chosen at the "base" end of the period. But what of the true GPP adherent? The knucklehead 51 yo doc who simply has no event toward which to point other than tomorrow? The operator who is simply ON tomorrow? What type of periodicity would one prescribe for these?

Cam I think your observation/constructive criticism is simply a more eloquent and nuanced version of "Main Page programming doesn't have enough of X to make one fit doing Y". You use the example of Deadlifts, and Dale counters with Back Squats, but we've heard countless others weigh in with distance running or sprints. By its very nature the ultimate manifestation of Crossfit, the Main Page program, is essentially all things to all people, no? I agree that a longer planning window allows for a more comprehensive and coherent program, but we don't really know how wide is the window that Tony is using yet. Perhaps his programming goes out a couple of months. Maybe it's just a couple of weeks. Hopefully he'll clue us in over this month.

This is not to say that your approach is wrong or inferior in any way. There are some really important Affiliates that program for a certain "bias", the best known being BMack's CF Endurance and Jeff and Mikki Martin at Brand X who have a distinctive strength bias to their classic Crossfit programming. Tons of deadlifts and back squats get done in Ramona, and get done every week I might add. Better than the Main Page? Worse? Nah...neither, just different, representing a bit of a bias that may or may not produce more or less GPP.

In the end it's important to remember that the only thing the Main Page is programmed to produce is maximum fitness for whatever unknown task might arise tomorrow.

Comment #83 - Posted by: bingo at January 7, 2011 12:05 PM


CF prides itself on being observable, measurable and repeatable. Surely, their must be a way to determine what is the single best to train.

CFE and CFSB, which you mentioned, are not true GPP as they are geared for their respective, but there must be a way to determine what is the best. Measuring improvement in power and work is tangible. It's likely out of the scope of most affiliates to bother specifically recording it all. Maybe that is part of those elusive stats Glassman has mentioned before, I don't know.


I don't want to put words in Cam's mouth, but maybe he was implying with the deadlift analogy, that the focus of the plan should be around the most efficacious moves. Deadlifts were listed four times in Dec 2010, and ring dips only once!

In contrast, HSPU came up twice plus handstand walks another time. HSPU are good when done properly, but they are so frequently butchered. Further the range of motion gets lower and lower. It's one of the tougher moves, in my opinion, to objectively compare between athletes.

I agree that programming without a person in front of you makes it far more difficult. But the goal should still be maximal efficiency. I'm not saying don't do HSPU at all, there is likely a hierarchy of moves.

With the top being pullups, deadlifts, squats, cleans, etc. These are repeated often - as they should be. But other moves are not AS good (as in they aren't bad, just these aforementioned moves seem better.) And of course, there is no definitive list of what that hierarchy is but I remember a main page discussion a few years back asking: If you could only do 5 movements from now on, what would they be??

Anyways, nice discussion. Good food for thought for me at least.

Comment #84 - Posted by: Matt_in_Oz at January 7, 2011 1:33 PM

Matt: I agree. I think we're forgetting that workouts (as CF prescribes them) typically don't involve just one movement and that's why I posit (guess) that if we looked at 90 days worth of programming, and tallied up EVERY movement, and then broke those down by weights and reps, we'd find a LOT of things covered, but we would undoubtedly find more of certain movements than others: more squats of various stripes (back, front, overhead, and air), deadlifts (medium weight, hvy, various rep schemes), cleans (pwr/squat), snatches, and a boatload of pullups, along with various presses and/or jerks.

Sprinkled in there we would also find some "new" things, some "unusual" things (30K bike ride, e.g.), and a bunch of supplemental stimuli that add some nice seasoning to what we do.

This is not a new conversation, by the way. I can recall someone having done the "research" 3 or 4 years ago and pulled about a year's worth of workouts and then analyzing what came up, how often, etc. It might even be on the message boards somewhere. I remember my impression being something along the lines of "Meh. A ton of stuff covered; the core exercises come up more often than the esoteric."

Finally, I've always thought time domain is one of the issues people erroneously complain about with CF. I don't mean length of WoDs, by that. I mean time it takes for adaptation. In short, you can get stronger, more quickly, on a dedicated strength program than you can on "pure" mainpage - but at what cost to aerobic, gymnastics, etc. And vice versa. People want results "now" but mainpage CF (having done it for over 5 years now pretty steadily) seems to me to deliver on its promises - just not as quickly in any given area as you could get doing that particular thing exclusively.

Comment #85 - Posted by: Dale_Saran at January 7, 2011 7:54 PM

Agree, Dale.

With regard to the number of squats and PU programmed in the beginning of January, and the appropriateness or lack thereof when programming for Newbies, we need to remember that Main Page programming is expressly NOT geared at any time to newcomers; the emphasis on the effect on and experience of Newbies each January is undoubtedly a result of the braying of a single "loud-mouth" poster each January who fills up space with either silly BS or helpful info, depending on your point of view.


Comment #86 - Posted by: bingo at January 8, 2011 7:20 AM

Hi Dale (82),

Yes the smily face was a bit misleading - I wasn't being facetious but hinting that the question I was asking (too much volume of the same movements?) is really the one that most people seem to want answered.

I'm sure that for you (or any reasonably seasoned CF'er) the 108 pullups wasn't a huge stressor but in light of the comment Tony made about this being a time of year that newbies come around, that number might be a bit excessive. Even more so for the squats in that cycle.

The Baseline workout has 40 unloaded (bw) squats that can leave most newbies very sore for 3-5 days (granted the squats come after a 500m row).

In spite of the squats in the last WOD cycle being slightly different in their presentation (Ohs, fs, thrusters), the movement pattern and muscles used are almost identical - presenting a potentially unreasonable load for a beginner, or even intermediate, Crossfitter.

I'm sure if I had run through that cycle, not only would my muscles be relatively trashed but my joints (knees primarily) would most likely be smarting a bit. I'm definitely not an "elite" crossfitter but have a fairly decent level of work capacity.

Perhaps more variation in mode would have been appropriate for the first cycle of the year - i.e. keep the first workout in there, work deadlifts for strength on the second day, and then maybe have some kettlebells, rowing, and gymnastics stuff on the third.

All that being said, it pays to remember that DENSITY of training is a powerful stimulus. Density can be utilized in both a single-session or in a several-session format. I'm not saying that the three day cycle that was discussed wouldn't be useful for an elite crossfit athlete. The density of work for the legs primarily could present a useful stimulus for improvement in their capacity.


Comment #87 - Posted by: cam birtwell at January 8, 2011 2:58 PM


"Density of training". That's a very helpful term, an addition to my vocabulary that will come in handy. It's also is a little "light bulb" moment, even after 5+ years here and a few decades in athletics, about the rationale for some of what I've seen and read over the years. It was worth hanging around this conversation just for that.


Comment #88 - Posted by: bingo at January 9, 2011 5:44 AM

Cam - Tony's new "programming" vid for this last cycle just came up. I'll look for you either here or there and maybe we can continue the conversation in light of this last cycle and his comments. ;-)

Comment #89 - Posted by: Dale_Saran at January 9, 2011 8:59 PM

Hi Bingo,

I live for those "lightbulb" moments and they often come at the most surprising times, glad I could provide some food for thought.


Comment #90 - Posted by: cam birtwell at January 9, 2011 10:10 PM

"Murph" Hero WOD

37:22 Rx

Comment #91 - Posted by: MNinKC at January 12, 2011 10:20 AM
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