January 14, 2011

Friday 110114

Rest Day


Enlarge image

Ben de Rivaz, Argentina.

"The Sherwood Chronicles: Community Part 3", CrossFit Journal preview video [wmv] [mov]

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

Robert Schumann, Toccata.

Henry Wadsworth Longfellow - The Musician's Tale; The Saga of King Olaf.

"Why Chinese Mothers Are Superior" by Amy Chua, The Wall Street Journal.

Post thoughts to comments.

Posted by lauren at January 14, 2011 5:00 PM

That naked horse butt offends me!

Comment #1 - Posted by: Whiteblackred at January 13, 2011 5:02 PM

Ha ha! Now who's the butt of the joke!

Comment #2 - Posted by: Lol Mettam at January 13, 2011 5:05 PM

HQ,surely there's no hidden meaning behind this photo ??? Love it !

Now off to set a new pr on nanna naps and general slumming about the house......

Comment #3 - Posted by: BL at January 13, 2011 5:08 PM

Ha! I posted the article about Chinese moms yesterday on my FB page. Perfect!

Comment #4 - Posted by: CStreet at January 13, 2011 5:09 PM

No Sir! I don't like it!

Comment #5 - Posted by: Mr. Horse at January 13, 2011 5:10 PM

#1) To all the one's crying about the Santa Cruz
Pull UP or Pull "DOWN" as it seems: what I always say: "If you want you to be Healthy and want the most effective Fitness Program, and a warm supportive community of people, you will find it and more in CrossFit! If your looking for Saints look elsewhere"!!
#2)Lets not over look the fact 90% of our country can't even get their F**king chin over the bar!
#3) CrossFit HQ you all rock keep up the great work!!
#4) I bet the Polo CrossFitter doesnt even need the Horse!!!!

Comment #6 - Posted by: John Cooper, CrossFit Tuff Luv at January 13, 2011 5:15 PM

Great insight on the programming, I really enjoy the videos and the thinking behind the workouts

Comment #7 - Posted by: Bill at January 13, 2011 5:17 PM

#5 Mr. Horse

Dont think I didnt catch on to your Ren & Stimpy reference...Much respect to you sir

Comment #8 - Posted by: BurgundyActual at January 13, 2011 5:18 PM

Wow, I'm glad that Chinese psychopath wasn't my mother!

Comment #9 - Posted by: jlundigard at January 13, 2011 5:21 PM

LOVE the WOD videos!! keep it up!.... I will be doing tabata DL's and Squats rather than the Rx'd Rest...

Comment #10 - Posted by: jkel at January 13, 2011 5:26 PM

Thanks Budding. Hey heres a question, I subbed SDHP for the row / push up WOD at 45# (25 reps). I was wondering if anyone else has found a more appropriate sub, something that better approximates rowing. I'm no expert in rowing, but the SDHP did not seem very challenging, even at the end.

On the same subject does HQ go through the list of substitutions in the FAQ periodically? My thinking is the wealth of information and experience throughout the CF community may reveal better subs, or at least question the subs there. Scaling is a personal decision that requires thought like Tony B. said, but I often don't think about the subs for a movement when I need them, I just take them from the FAQ assuming that they are as close as you can get to the prescribed movement.

Anyway, something to think about.

Comment #11 - Posted by: harry m/22/180 at January 13, 2011 5:26 PM

love the programming explanation vids! keep'em coming

Comment #12 - Posted by: Nick Holmes at January 13, 2011 5:32 PM

Hi Harry! Let's DO think about the sub for rowing, shall we? What is it that we do during the row? We drive with our legs, beginning with our legs (knees) in full flexed position. Kinda like a squat, eh? We drive with our legs, extending our legs and then we extend or straighten our back. Tough to explosively open the hips since we are sitting, but the back extension is sort or the entry move to the hip opening. The completion of the stroke is a pull with the arms. The recovery is the exact reverse: arms extend, back flexes, legs flex.

Let's now take a look at the Sumo Deadlift High Pull, at least the SDHP that is taught at the L1 cert. We begin with the legs in a flexed position in the squat. We extend (straighten) the legs, flex the back (and open the hips), and only then do we pull up with the arms. The recovery is the exact opposite: extend arms then flex back (close hips) and then descend into the squat (flex the legs).

I dunno Brother...remarkably similar movement sequences. For my mind this is actually one of the most appropriate subs we have. No rower...do DSHP. Others are more suspect, for example tuck jumps for Double-Unders--not much accuracy in the Tuck Jump IMO.

I do really like your mind set, how you are thinking about this even though I don't necessarily agree with your thought on this particular exercise. Tony mentioned this the other day, that CF is actually a very intellectual pursuit. In order to fully appreciate and benefit from CF you need to dive all the way in, think about the "why" of the movements, subs, and routines. Good on ya for doing just that.

As before, if Tony is willing to take us through the cycle on Rest Day I'm happy just to be a part of the conversation. This is really cool. Thanks again for giving us this insight.

Comment #13 - Posted by: bingo at January 13, 2011 5:44 PM


and my wife still thinks my butt is nicer :D

Comment #14 - Posted by: steve_t at January 13, 2011 5:50 PM

#1) To all those CRYING about the Santa Cruz Pull Ups or Pull Downs! FYI CrossFit promotes Health, Fitness, Nutrition, FUN and a warm supportive community!! If your looking for "Saints" look elsewhere!!!
#2) Lets not over look the fact that 90% of the country can't get their Damm Chin over the bar with or with out their shorts ON!!
#3) Great Polo Photo!! I bet the CrossFitter does not even need the Horse!!!
Keep up the great work HQ thanks!!!

Comment #15 - Posted by: John Cooper, CrossFit Tuff Luv at January 13, 2011 6:08 PM

RE: "Tony Budding reviews the last WOD cycle"

SUGGESTION #1: Modalities - For both the newbie and the old-timer, review that a WOD-cycle is a mix of modalities: Gymnastic (G), Weightlifting (W) or Metabolic (M). Explicitly call out (tag) the modalities exercised, otherwise those doing their own programming may loose sight that the modalities must be pulled from the hopper.
BACKGROUND: See CFJ Article "A Theoretical Template for CrossFit’s Programming" (Feb 2003). Particularly recommend even showing a matrix of similar to the article's Table 4 - Workout Examples.

SUGGESTION #2: Energy Pathways - for both the newbie and the old-timer, review the energy pathways the WOD selection is exercising, load times, recovery times. Otherwise those doing their own programming may loose sight that three different energy pathways must be exercised.
BACKGROUND: See CFJ Article "What is fitness" (Oct 2002). Particularly recommend Figures 1 & 3.

SUGGESTION #3: Measurable Physical Output - provide some numbers for a WOD cycle about the physical output being produced. Assume a 6-foot human, weighing 185-pounds, calculate how much work is being done per unit time for each exercise in a WOD, for the whole WOD, during a WOD cycle.
BACKGROUND: See CFJ Video "CrossFit’s New Three-Dimensional Definition of Fitness and Health" (February 21, 2009)

Comment #16 - Posted by: Luke Mullen at January 13, 2011 6:08 PM

Very good presentation,
You made a good point.
People need to take responsibility and ownership for their limitations and modify the WOD accordingly

Comment #17 - Posted by: Pete at January 13, 2011 6:09 PM

Now that's funny.

Comment #18 - Posted by: Ed at January 13, 2011 6:22 PM

I second this: Comment #15 - Posted by: Luke Mullen at January 13, 2011 6:08 PM

I also very much like the fact that we had to think about today's WOD. I have to admit it was killing me - speed, strength. I have a terrible push-jerk at high load so I went moderate and it seemed to work. I love the GHD / Back ext combos and testing the stability.

Also, totally digging the walk throughs of the wods. thanks tony, thanks a ton! It's helping me as an athlete and a coach!

Comment #19 - Posted by: Steven M. Platek at January 13, 2011 6:36 PM

Luke Mullen


Like Tony says in the video, "We want people to think for themselves".

If the newbie or old timer wishes to have this foundation of knowledge of modalities, pathways and output they can figure it out themselves. They can read those articles or go to a cert.

Comment #20 - Posted by: Darcy at January 13, 2011 6:44 PM

I think Amy Chua is nuts. There's obviously a middle-ground between being a Chinese Nazi and dirtbag hippie. Chua's self-proclaimed "superior" parenting style falls on the former end of the spectrum - where strong automatons, not individuals, are forged.

And I'm sure my opinion stems from being entrenched in Western ideology -in which individuality and self-expression is valued above discipline- but I'm just saying...being a nazi-mom can create an screwed up human being (or sheep) too.

Comment #21 - Posted by: will ST at January 13, 2011 6:56 PM

Tony - thanks so much for the videos explaining the programming, i agree that crossfit is a "thinking man's game" and find that to be one of its greatest attributes. please keep these videos coming. - and thanks to pat sherwood for the suggestion!

Comment #22 - Posted by: Billy at January 13, 2011 7:14 PM

I do think that many "Western" parents coddle their kids, but...

I want my kids to be intrinsically motivated and browbeating them into doing something that should be enjoyable, like music, is sad. Living your life to make someone else happy, even your parents, is no way to live imo.

"Chinese" parents seem to confuse achievement with happiness, or maybe their own happiness with their child's achievements.

Comment #23 - Posted by: Mattel m/41/195/70 at January 13, 2011 7:19 PM

Yes, the Chinese mother article is over the top. That style of mothering may produce high achieving kids but I'd say it doesn't provide a great foundation for creativity, healthy relationships, or the elusive personal "happiness". It tends to breed followers more than innovators or leaders. That style of mothering fosters a fear of failure and unwillingness to take risks. I saw that firsthand in classmates and peers when I was at an Ivy league college.

Comment #24 - Posted by: Matt S at January 13, 2011 7:37 PM

Put some pants on those horses!!!

Comment #25 - Posted by: Mayta at January 13, 2011 7:38 PM

Now that photo is funny!!

Comment #26 - Posted by: Taustin at January 13, 2011 7:50 PM

A friend of mine linked that Chinese Dictator....I mean mother article on Facebook to me as well. I found it WAY more offensive than the CF Santa Cruz picture the other day. Then again, I wasn't offended by that at all.

Comment #27 - Posted by: Pat Overton at January 13, 2011 7:50 PM

Thanks Tony, this "explanation without precise quantification" concept is awesome!

Comment #28 - Posted by: Apolloswabbie 72.5 209 46yoa at January 13, 2011 8:15 PM

I think dismantle the comments for the page. It has provided a past time for trolls to get on an enflame anything they can.

Comment #29 - Posted by: jt at January 13, 2011 8:19 PM

The comments section should always be left open to anyone willing to elaborate on anything relevant to crossfit or the important dynamics of this sport. Sharing ideas has more positive than negative ramifications to the corssfit community as a whole. The site can block those people they find abusing the blog and not expanding on ideas relevant to the topics, but dismantling the comments section would surely drive people away from crossfit altogether. It also would prevent people from putting in suggestions to better the site and the sport.

It is always a benefit to provide free gateways to the sharing of information they provide for designs of human intellect to expand on the broader mechanics of our lives. These designs — the recipes, the formulas, the ideologies — are the primary thing to growth and prosperity; they transform the original factors — both human and nonhuman — into means. Ideas and information are nonscarce goods but they serve as guides to action in the use of scarce means, to transform scarce things in the world to achieve the actor's desired end. As Mises wrote, "Action is purposive conduct. It is not simply behavior, but behavior begot by judgments of value, aiming at a definite end and guided by ideas concerning the suitability or unsuitability of definite means." Thus never are restrictions to entry of any benefit to anyone, they ultimately hinder growth and evolution.

Comment #30 - Posted by: adrian at January 13, 2011 8:40 PM

Now that is funny. Awesome.

Comment #31 - Posted by: Matt S. at January 13, 2011 8:42 PM

That guy is riding on a horse...

That's animal cruelty.

Tsk Tsk...

Comment #32 - Posted by: Jordan D. at January 13, 2011 9:18 PM

thanks for doing the wod cycle videos they are really nice to help with understanding the programming methodology a bit better!

Comment #33 - Posted by: Joe at January 13, 2011 9:19 PM

Thanks Tony.

Gives me food for thoughts.

Also thanks to #15 Luke.
I think that heads up on the fundamentals and methodology are as much needed as discussions on form and technique.
At least for me.

Comment #34 - Posted by: JohanS at January 13, 2011 11:59 PM

Nice vid, T. What always attracted me to CrossFit - it is a "thinking person's game."

Comment #35 - Posted by: Dale_Saran at January 14, 2011 12:07 AM

"Asian-American women ages 15-24 have the highest suicide rate of women in any race or ethnic group in that age group. Suicide is the second-leading cause of death for Asian-American women in that age range."

from the article entitled, "Push to achieve tied to suicide in Asian-American women":


But hey, you'll be a pretty damn good piano or violin player before you slit your wrists!

Comment #36 - Posted by: Your Mama at January 14, 2011 12:21 AM

at the end of the day all of this programming seems pretty random

Comment #37 - Posted by: Mitch P at January 14, 2011 1:19 AM

I always hate rest days (but they're SO desperately needed). The anticipation for the next WOD kills me!!! Thanks for the information to help kill the time ;)

Comment #38 - Posted by: matt at January 14, 2011 1:53 AM

@Comment #31

I agree, I can't picture the polo crowd working out in a garage/basement/warehouse too often! Tight pants like those usually reside in a globo gym.

Comment #39 - Posted by: onesolidunit at January 14, 2011 2:17 AM

I think it would be best to take a little from both the Western and Chinese cultures of parenting. If you mold the two together, I think you are on the right track. I especially like the idea of "assuming strength". You should always expect the most from your kids and loved ones, and should always encourage them to do their best and know that their best is better than mediocre.

Comment #40 - Posted by: Olen Gifford at January 14, 2011 3:31 AM

anyone have any comment on how to prevent nausea during or after maximal exercise??? i could do more, but then i would puke, i would rather not puke, and continue working out.... THOUGHTS?

Comment #41 - Posted by: jkel at January 14, 2011 4:39 AM

"Righteousness exalts a nation, but sin is a reproach to any people."

Comment #42 - Posted by: Proverbs 14:34 at January 14, 2011 4:52 AM

An easy way to organize the comments on this page would be to install a like/dislike system, like on YouTube. The most liked comments will float to the top, and the trolls will disappear to the bottom. Set it up so that if a post gets too many dislikes, it gets auto-hidden or even deleted.

Comment #43 - Posted by: Latham at January 14, 2011 5:14 AM

Thanks Tony - really love the post, keep them coming.

Comment #44 - Posted by: therozfather at January 14, 2011 5:22 AM

I thought the article about Chinese mothers had some generally decent points, but the article was written in such a pretentious tone, and subjective mindset, that it really made it hard to read. Amateur writing at best.

Comment #45 - Posted by: Clark at January 14, 2011 5:22 AM

The Tony Budding videos are awesome!

Comment #46 - Posted by: MikeG_CFATL at January 14, 2011 5:45 AM

The WSJ op-ed certainly expresses a point of view. The hard work part is attractive, as is the filial piety. But this lady sure-god isn't raising any cops, firefighters or soldiers. She also isn't Chinese, in the sense of living in and having an allegiance to China. She is a YLS professor. There is a chair there named for my dad. me and my friends were raised a lot like that. Worked out as intended for a few and went haywire for a few, with mixed results for most.

Comment #47 - Posted by: vietnamlit at January 14, 2011 5:48 AM

The "Chinese Parenting" was fascinating. It is more proof that humans are a diverse species.

Does Chinese parenting:

1) Create intrinsic motivation? Having the drive come from within yourself, rather than to please others (e.g. your parents)

2) Producing individuals who question conventions?

Hard work is something we value in Crossfit, but its not the only thing we value.


Comment #48 - Posted by: Mike at January 14, 2011 6:33 AM

I grew up in a confucianistic household (Dad's Korean). There's good and bad to the whole deal, but the hyper-strict approach is as rife with pitfalls as the western approach the op-ed author so condemns and looks down her nose at.

Balance in all things, which is how I approach parenting my two young kids. And when in doubt, I default to letting it slide, at 4 and 1, we're teaching them to love to learn. The time to push comes later, and that in a measured, controlled fashion.

Comment #49 - Posted by: Steve Y. at January 14, 2011 6:45 AM

The article was an OpEd piece so take it for it is. As for the opinions of the author- you don't have to agree with all of her points and opinions but think about it- are her opinions and actions that dramatically different from what many of us do here?!? Replace academics and music with fitness and CrossFit. Sound more familiar now?!?

Comment #50 - Posted by: Mike at January 14, 2011 6:51 AM

#24 Matt and all who speak of stifling creativity:

Yes the author takes it to one extreme. However, the other extreme is a very good friend of mine who spent well into the six-figures getting his PhD in (insert drumroll) creative writing. His parents always fostered his creative side at the expense of logic. Interesting part is--his writing sucks and he's working, essentially, the same job that he did a decade or so ago when we were teenagers. But heck he's a Dr. in creativity!

Comment #51 - Posted by: woody at January 14, 2011 6:57 AM

I am CrossFitter (yea Burpees!) and I am Chinese/American.

The article opened my eyes to the way I was raised by my parents.

It did bring back some flashbacks of similar events and parenting techiques :) from my past.
So some reflection...

The good:
I am very independant. Successful. Strong minded.
I know alot about myself but still continue to learn and achieve.

The bad:
I do resent some things I "missed out" on growing up. Example no weekend high school football games because I was scheduled to work every weekend at the family busines.
Not being able to follow my dream of being a comic book artist for the fear of it not being a good career move ( prolly the only wrong thing my folks guessed on with the blowing up of comics and movies etc 20 years later :)

Overview so far:
I am very thankful and happy my parents "trained" me well. I love and respect my parents and would do anything for them. I plan to never put them in a retirement home. I will help them for the rest of my life because they gave everything they could to me and my brothers.

My wife and I just had a baby boy. We will raise him with the crossfit 80/20 rule :)

He can do whatever career he wants as long as it's not harmful and is productive.
He can do activites as long as it does not hold back his schooling and duties at home.
And of course he will be a badass crossfitter!
Can't wait to hit a WOD with that guy :)

P.s. I did end up "running away" to the USMC for 4 years to serve and learn about the world outside my bubble :) pretty good education/ balance things out nicely.

Comment #52 - Posted by: danlau at January 14, 2011 7:46 AM

#52 Daniau

Thanks for the very insightful and personal post. And congratulations on your new baby!


Comment #53 - Posted by: Mike at January 14, 2011 8:02 AM

As someone who is always thinking about any number of things and trying to better understand the world around me, I very much appreciate Tony's insights into the WOD programming. I often try to figure out on my own some of the "method to the madness" in certain workouts and Tony's explanations help to provide a clearer picture of the Crossfit objective in each workout.

As long as you are willing to do so Tony, please keep the explanations coming. They are fabulous.

Comment #54 - Posted by: Matt 36/5'10"/185 at January 14, 2011 8:02 AM

Hey everyone,

Yesterday was my first day of crossfit. I watched and loved todays video, but I have some questions. I was a swimmer, and I swam in college. I am used to intense training, but a sort of training that was very different than crossfit. I have good endurance, and am lacking speed. I am used to long workouts, so I am not used to these short, intense workouts. So I guess my main questions are: Do you recommend doing cardio on top of WODs? Or supplementing with anything else? Do you recommend taking every 4th day off religiously? I don't want to be a slacker, but I dont want to be a moron either. So any advice is welcome!

Comment #55 - Posted by: Jordan at January 14, 2011 8:36 AM

CrossFit Champions, Graham Holmberg and Kris Clever will be taking questions from fans today Jan. 14 in a few minutes (AT NOON EASTERN TIME)during a webchat hosted by The Morning Call newspaper.
Follow this link to join the chat:


Comment #56 - Posted by: Milton Carrero at January 14, 2011 8:38 AM

The pic an allusion to all the "horse's asses" from nudity conversation??

Just a thought

Comment #57 - Posted by: Jon at January 14, 2011 8:47 AM


today I did 20 min AMRAP of
5 thrusters @65#
7 hang power cleans @65#
10 SDHP @65#

12 rounds even

1 round better than last time (early September)

this time, however, I did 10 SDHP's per round (last time I mis-read the wod and only did 9)

Once again I rested a constant amount between sets (55 secs) and managed to squeak in an extra round. My forarms are shot.

Comment #58 - Posted by: JuliePlatt at January 14, 2011 8:48 AM

@ 37....

I agree with your comment. The programming IS random. However, there is justification within each WOD or at least thought put into the movements. I think it is important for people not to take these WODs as the gospel. I think that is what he is getting at in the videos too.

Comment #59 - Posted by: T at January 14, 2011 8:53 AM

The "Chinese Parent" article is very interesting. I heard an interview with the author on the radio recently. She wrote a book of the same name, and her publicist apparently did a great job getting her into the media. Her Op-Ed is clearly meant to gain attention and sell books.

It is interesting to note that she, herself, admits in the interview, and at the end of her book, that she moved more towards the "Western" mode of parenting as time went on with her own daughters. They were, indeed, allowed to have sleep-overs and participate in other school activities.

Her other admission, IMO, simultaneously strengthens and trivializes her more outlandish pronouncements. She states that when her daughters failed to deliver, bringing home an A- rather than an A+ for example, she as "Chinese Mother" did not belittle either the child or the result, as she so emphatically states is the "Chinese Parent" response. Rather she approached the child and the result in a "let's look at the work" way to figure out where the errors were to be found in a dual effort to improve the result, while also strengthening the child's conviction that she is, indeed, capable of better work. In other words she enhanced her daughter's self-esteem (it DID matter to her as mother), and she did so by divoting her OWN time to the effort.

Here is where she trivializes her more outlandish claims, for it is so well-established that children response in the academic (and artistic, and athletic) arena when a parent spends time with them, assisting them, supplementing the out-of-home experience with in-home work and support. Especially if that support is offered absent fear or anger or loathing. It is the judgemental parental involvement that can be toxic, that can sabotage the positive effect of the parental time investment.

Fun topic.

Comment #60 - Posted by: bingo at January 14, 2011 9:01 AM


Comment #61 - Posted by: John at January 14, 2011 9:46 AM

Semper Fi, Danlau, thanks for the insite. As a new parent myself, your feedback on the Tiger Mother approach was very appreciated.

Comment #62 - Posted by: Lars at January 14, 2011 9:52 AM

Is there a way to view the WOD without seeing whatever picture HQ may have posted? My employer will not allow me to view web pages with nudity.

Comment #63 - Posted by: Thanks! at January 14, 2011 9:54 AM

@ Comment #61 by "Thanks!"

Question was: "Is there a way to view the WOD without seeing whatever picture HQ may have posted? My employer will not allow me to view web pages with nudity."

Answer #1: Use GoogleReader to 'subscribe' to the Crossfit.com RSS feed. There are no images, when using GoogleReader on the iPhone

Answer #2: Use this "text only" link from the right side of the main page ... http://www.google.com/gwt/n?u=crossfit.com/pdawod.html&_gwt_noimg=1

Answer #3: Use this "pad/cell" link, also from the right side of the main page ... http://www.crossfit.com/pdawod.html

Comment #64 - Posted by: Luke Mullen at January 14, 2011 10:10 AM

Great vid again Tony B. Thanks a lot!

Comment #65 - Posted by: Daniel M. at January 14, 2011 10:11 AM

#61 - if you happen to be using Firefox, you can go to Tools, Options, Content and click on the "Exceptions" box next to the Automatically Load Images check box and enter www.crossfit.com

#55 - Jordan, go back and read the comments for the last couple of weeks and look for Bingo's newbie posts. Also check out the Beginners section of the BrandX forum (link under Start Here on the left hand side of the mainpage).

#41 - Google "exercise induced nausea". I always get pukey my first few workouts back after taking some time off and have to scale back on the volume for a week or so.

Comment #66 - Posted by: Jay at January 14, 2011 10:19 AM

Enjoying the programming videos. At CF Wildlife we follow the main board WOD's a week behind and sometimes come up with our own. Wondering if anyone would like to try out one of our in house benchmarks:

"Sweet Bastard"
21-15-9 of:
Clean and Jerk (135, 95)
Burpee Pull Ups

Fire me an email with loads and times if you can.


Comment #67 - Posted by: Ben Black at January 14, 2011 10:24 AM

"Chinese Parent"

Americans seem to be missing the point that our kids need to compete in the global market with the Chinese, Indian and the rest of the world’s kids.

The U.S. had a lot going for it post World War II. Our industrial production was undamaged. We had large amounts of natural resources. The G.I. bill sent lots of our returning veterans to college. We had an entire generation that had been to war and had a passion for life in peace.

Fast forward to 2011, industrial production has moved to lower cost providers (as it should). Natural resources are produced and shipped all over the world and traded on open markets. Our high school kids are often unprepared for life let alone college. In short it is time for the US to start earning our top spot instead of acting like it is our God given right.

The CrossFit community is dominated by college educated professionals. As such the chances are our kids go to better schools and get better attention then the average American kids. The only problem is we are members of this nation. If 75% of the nations young are ill prepared for life in this global environment it hurts us all. Think of higher taxes to support unemployed people who don’t have the right education and skills for today’s market place. Who pays those taxes? We do.

I have many friends who were raised in China. Their parents had high expectations even if they were not part of the elite social class. They have strong family and community bonds that I see as very healthy and supportive.

As a CrossFit coach I learned through CrossFit that pushing a 47 year old, female teacher who is 50 pounds over weight to work with intensity and get her diet in line is the right thing to do to get results. She is loosing weight, getting stronger and faster. I know because we use bench mark testing. Yes she gives me that "I can't believe you are torturing me like this look" but not as often as she use to.

Our kids are the same way. We are doing them a disservice if we don't hold them to high standards so they are ready to compete and succeed in a global environment.

Comment #68 - Posted by: Brendan at January 14, 2011 10:28 AM


Your comments are so good. As a relatively new CrossFitter, I appreciate your explanations and personal tips that are more my level than those from someone like Rob Orlando or Chris Spealer.


Thank you for the Wall Steet Journal articles. It is the best daily periodical you can buy in my opinion. So far you've shared a bunch of articles that I've shared with my own milieu.

Also, Tony's videos are great. I love getting insight from the top brass.

Comment #69 - Posted by: Jimbotron at January 14, 2011 10:28 AM

Thanks for the WOD review videos. Truly useful info

Comment #70 - Posted by: jg1000 at January 14, 2011 10:37 AM

#55 Jordon,
The answer to your questions depends on your fitness goals and how fast you are able to recover. I have been doing crossfit for a few years now and find that if I add long cardio sessions I no longer hit my times and max lifts while doing crossfit alone. I would say check out a website called crossfitendurance.com - you can add swimming workouts from the CF endurance folks to your daily crossfit main site workouts.

Comment #71 - Posted by: Kevin at January 14, 2011 10:43 AM


Like Kevin said, it's really about your fitness goals, but it sounds like you'd do well to check out the CrossFit Endurance stuff. They augment these mainsite workouts with some endurance work. You should definitely proceed slowly though: the normal CrossFit regime is a ton of work.

Comment #72 - Posted by: aross at January 14, 2011 11:00 AM

Programing: Doing the main page wod, top notch. Doing your gyms wod depents where you train. Put your own routine in motion, now that is a challenge. I have and enjoy putting together my own workouts. About 50% of the time I get it right and the other half was not so good. But was it a waste of time? A thinking mans game for sure. I used to think chippers were the best. Now I see the couplet and triplet is where the productive work is. As far as the topic of swimming and weight lifting goes its a steep slope. I can pretty much figure out the answer to the staff at the UNF pool if I ask if I can bring in the bumper plates.

Comment #73 - Posted by: Cav at January 14, 2011 11:14 AM

I have a Korean mother and thought the WSJ article was very interesting. I found myself generally agreeing with much of what she said though I think her approach is too extreme. Asian parents certainly produce hard working and high achieving children but I think a valid criticism of this approach to parenting is that it fails to instill good "people skills." With no extra curricular activities (sports, clubs, scouts, etc.) how does a child learn teamwork? empathy? compromise? small talk? networking? You name the people skill; there is little development. The downside to this parenting style is that it can easily produce very smart, highly competitive young adults who no one wants to be around or work with. Others point to the lack of emphasis on creativity but I feel the biggest drawback to "Asian parenting" is that it ignores the importance of "people intelligence."

Comment #74 - Posted by: JHO'B at January 14, 2011 11:19 AM

I forgot. Tony, keep up the good work with the WOD cycle reviews. Very interesting and informative. Thanks.

Comment #75 - Posted by: JHO'B at January 14, 2011 11:21 AM

re: GHD's I tried to modify to accomodate the lack of proper equipment. I used my bench, the DB rack to lock my feet and tried it that way. Here's my problem - When I stood up to do the 2nd part of the WOD i thought my head was going to blow off it hurt so bad. I could feel my pulse in my head.
HAs anyone ever had this problem? Any comments? Solutions?

Comment #76 - Posted by: MDMelissa 46/5'4"/120 at January 14, 2011 12:23 PM

I am thinking about competing in the upcoming games and was curious to see which wods the athletes are doing to prepare. Any help would be appreciated. Thanks.

Comment #77 - Posted by: CSizzle at January 14, 2011 12:31 PM

@36 Your Mama: very poignant yet damn funny.

If a non-Chinese penned that article, she would be labeled a racist and accused of inflammatory stereo-typing. Amy Chua (a Yale professor?) makes broad generalizations about Chinese mothers with no data support her assumptions. She's also seems a bit psychotic. After her daughter learns a song on the piano (after days of berating and punishment by Amy), Amy says: "That night, she came to sleep in my bed, and we snuggled and hugged." I suspect her daughter has a case of Stockholm syndrome as well. And, the husband, well, he's clearly not wearing the pants. He needs to step in and set his children free before its too late.

@Tony: thanks, man. Great stuff.

@Lauren: thumbs up on the pic today. Too funny.

Comment #78 - Posted by: CraigH at January 14, 2011 12:56 PM

Budding's programming videos are a must-watch for new affiliates! I wish we had the same insight to the thought process in our first years.

Comment #79 - Posted by: CraigH - Diablo CrossFit at January 14, 2011 1:05 PM

Hey guys,

Thanks so much for your input. I will definitely do some research and play around with some things.

Thanks a ton!

Comment #80 - Posted by: jordan at January 14, 2011 1:24 PM

Thanks Tony for the informative explanations of the "why" behind each WOD and how it relates to the big picture. Please keep the explanations coming!

Comment #81 - Posted by: Joel at January 14, 2011 3:14 PM

Thanks for the great vids.

Comment #82 - Posted by: CER at January 14, 2011 4:20 PM


at 50% this week:

2.5K: 14:11

Comment #83 - Posted by: mom to five at January 14, 2011 7:58 PM

Interesting review of the last cycle; I didn't learn anything but it was still interesting I guess.

Comment #84 - Posted by: gaucoin at January 14, 2011 8:02 PM

24 / M / 5'9" / 135lbs

After taking three days off to be depressed, I'm back with a poor showing...

Three rounds of
Bar muscle-ups x3
12lb wall-ball shots x20
band-assisted HSPU x9
95lb power cleans x12


I must have missed 20 M-U attempts in rounds two and three. I need to start working those into my warm-up again.

Comment #85 - Posted by: BC at January 14, 2011 8:53 PM

"active" rest day, modified a uscrossfit.com WOD from this week

25 Walking Lunges
20 Pullups
20 Situps
25 Walking Lunges
15 Pullups
15 Situps
25 Walking Lunges
10 Pullups
10 Situps
25 Walking Lunges
5 Pullups
5 Situps
easy 2Km Row

Comment #86 - Posted by: Erik 34 | M | 72" | 100kg at January 14, 2011 9:11 PM

Funny. F/U article in the WSJ this AM: "In Defense of the Guilty, Ambivalent, Preoccupied Western Mom."

Inside the section "a selection of the 5000+ comments on the 'Chinese Parent' article.

And you thought a little T&A on the Pull-up bar was scandalous...

Comment #87 - Posted by: bingo at January 15, 2011 5:28 AM

Regarding the article, "Why Chinese Mothers are Superior":

Inflammatory and controversial, but absolutely correct. Although many may disagree with the methods employed, one cannot disagree with the simple fact that the best way to raise self esteem and competence is by actual success--not by petty affirmations and false praise.

The sooner we learn this the better our nation will be for it . . .

Comment #88 - Posted by: Andrew at January 15, 2011 7:54 AM

Even funnier, today's rebuttal article is written by the author of the memoir "Bad Mother." Can't make this stuff up...

Comment #89 - Posted by: bingo at January 15, 2011 9:27 AM

Oh Ren, What Stimpy, you stupid idiot!?!?!?!?!? That is awesome a few poeple remember R & S! Big ups to you Sirs!

Comment #90 - Posted by: Rashid at January 15, 2011 10:18 AM

BS 425
DL 425
SP 165

CFT 1015

My upper body is stupidly weak, need to work on that.

Comment #91 - Posted by: Tyler Liechty at January 16, 2011 10:42 AM

BS 350
SP 210
DL 440
CFT 1000

Comment #92 - Posted by: RV#97 at January 16, 2011 4:53 PM

what does this article from WSJ even have to do with crossfit?

Comment #93 - Posted by: asian dude at January 18, 2011 11:51 AM

15 min AMRAP

10 jumping squats
15 box jump @ 21 inch
20 burpees

Rx but unknown time

Comment #94 - Posted by: MNinKC at February 2, 2011 10:26 AM
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