January 18, 2011

Tuesday 110118

Rest Day

ShelbyWalkinshawTireJump_th.jpg

Enlarge image

Shelby Walkinshaw, Casper, Wyoming.


"Mike G. Learns to Squat", CrossFit Journal preview video [wmv] [mov]


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


Samuel Barber - Violin Concerto 1st movement, 2nd movement, 3rd movement.


Vladimir Nabokov - The Word.


"Why Our Best Officers Are Leaving" by Tim Kane, The Atlantic.

Post thoughts to comments.

Posted by lauren at January 18, 2011 5:00 PM
Comments

Yea Shelby! Congrats on your Level 1 course this weekend - and great pic!

Comment #1 - Posted by: Nicole Christensen at January 17, 2011 5:04 PM

so pumped for the mikko video but it's not up on the journal!

Comment #2 - Posted by: Dan B at January 17, 2011 5:04 PM

'You have to be smart.'

One idea for beginners, next time around, is a knotted rope, the knots 18 inches or so apart.

That's a fantastic picture.

Comment #3 - Posted by: TRN III at January 17, 2011 5:17 PM

Tony,
Amen Brother, keep those videos coming

Comment #4 - Posted by: W^3 at January 17, 2011 5:19 PM

Awesome picture...these women look phenomenal.

Comment #5 - Posted by: leeny at January 17, 2011 5:23 PM

This pic gets me motivated again,was kinda un-crossfit for a few weeks now.Thanks for these gorgeous strong women.

Comment #6 - Posted by: Melanie at January 17, 2011 5:25 PM

I hope the TB videos are as routine as the Monday pics after the L1 certs. Love to here Tony talk about the strategy, thinking, planning, concept, etc.

Comment #7 - Posted by: Alan at January 17, 2011 5:25 PM

Where is the Mikko video? Its not posted to the journal.

Comment #8 - Posted by: JON HERRING at January 17, 2011 5:32 PM

Really enjoying the Tony Budding WOD cycle reviews. Keep them coming!

Comment #9 - Posted by: BrianM at January 17, 2011 5:33 PM

mikko video is messed up

Comment #10 - Posted by: mike at January 17, 2011 5:38 PM

Now THAT'S a CrossFit picture!!

Comment #11 - Posted by: JRC at January 17, 2011 5:39 PM

HQ WODs are the best! For awhile there everyone (Affiliate Owners, golbo Crossfitters, etc) went off HQ and did their own programming, Revival of HQ! So great to see so may people back on HQ. It's what makes the weaker stronger, faster and tougher AND it's what the top CF athletes do for their "measuring stick!"

Comment #12 - Posted by: JanaBJ at January 17, 2011 5:39 PM

haha #8, as silly as that was.. I have to admit, I chuckled.

I will also admit that I do appreciate some sexy legs and butt. Fantastic Picture!

Comment #13 - Posted by: Kristina PPCF at January 17, 2011 5:40 PM

I really enjoyed the article by Tim Kane. I think he was a bit gee-gawed with his incessant praise and omnipotence of the military officer corps, but otherwise, I think he hit important parts marvelously.

Take two officers in the same unit, one of them incompetent (but not criminal) and the other one a go-getting war-winner, and their end-of-tour medals will pretty much read the exact same...as will their evaluations, save a few key words. It's MUCH easier for unit leaders to let promotion boards end careers.

The most important job skill in a career-focused military is obedience. Too little obedience allows on-site leaders to conduct missions on the fly, but can also lead to rogue combatants and overthrows. Meanwhile, too much obedience leads to less flexibility in contingency situations...and a boss unthreatened by the intelligence of subordinates. Guess which one will get you a world-beating evaluation at the right time?

Comment #14 - Posted by: J.T. at January 17, 2011 5:40 PM

Does this mean a Crossfit box is opening in Casper, WY???

Comment #15 - Posted by: CC at January 17, 2011 5:42 PM

Those are some nice looking legs

Comment #16 - Posted by: Justin 21/185/6'3'' at January 17, 2011 5:43 PM

Very cool video again from Tony. All Newbies are required to watch it.

Monday was my standard Rest Day, the day before I operate each week. I will do something today since Tuesday is a workout day for me, a day when I can get some quality time in the gym. Not quite sure yet what I'll be up to; I'll let you know later :=)

Rest up, now. Recovery is important if you are new to Crossfit no matter what your fitness background might be. Half way through your first month on the way to the best fitness of your life.

Aren't you glad you're here?!

Comment #17 - Posted by: bingo at January 17, 2011 5:46 PM

Love the TB videos!!! Agree with Alan!!! Hoping this becomes a weekly item.

Comment #18 - Posted by: Todd at January 17, 2011 5:52 PM

Now this picture is much better. O.K. as someone that is very conservative I'd still like to see more modest atire. Now having said that, the differences between this picture and the ONE from a few days ago are these:
a) This one isn't a display of immaturity reminiscent of Jr. High or HS.
b) It has an element of professionalism to it. This can be shown to clients, friends, etc. without embarrassment. There's professionalism in the quality of the picture. There's professionalism in how it communicates a CF WOD. This can be used to market what affiliates and trainers do. This picture can help get them more business versus the other picture risks alienating potential or existing clients.
c) It communicates the hard work that goes into a CF WOD.
d) This picture's quality has a level of art to it that makes it worthy of being shown as a lead picture on the main CF site that is viewed by thousands of people. This, unlike the other picture, shows the human body as art. Being a B&W picture adds to the dramatic effect. This is the way to show off what the hard work has done. The other picture did nothing to say, "Oh, wow. Look how hard they've worked to look like that!" No, the other picture said, "Look at those immature knuckle-heads."
So thank you for posting something worthy of a professional organization committed to its affiliates, trainers and the community at large.

Comment #19 - Posted by: Andres at January 17, 2011 6:11 PM

#18
Your kidding arnt you...could have just said 'nice pic'

Comment #20 - Posted by: Lozz at January 17, 2011 6:19 PM

They looks good.....real good

Comment #21 - Posted by: blanco at January 17, 2011 6:22 PM

Beautiful Moire-ing...and the woman isn't bad either :).

Andres, get over yourself.

Comment #22 - Posted by: Anon at January 17, 2011 6:32 PM

QUESTION for TonyB: Why are "metabolic" exercises under-represented this month by ~3x ?

BACKGROUND: From 01-Jan-2011 to 18-Jan-2011, the breakdown of WOD exercises has been:

Modality Gymnastics = 11
Modality Weightlifting = 10
Modality Metabolic = 3
1 Element WOD = 3
2 Element WOD = 4
3 Element WOD = 4
4 Element WOD = 2

The L1 Cert Manual (v4) modality table, was used to figure out which exercise was Metabolic, Gymnastic, or Weightlifting. The "metabolic" exercises are listed as: running, swimming, cycling, rowing, jump-rope.

Comment #23 - Posted by: Luke Mullen at January 17, 2011 6:32 PM

This picture says it all. CrossFit!

Comment #24 - Posted by: Nathalie at January 17, 2011 6:38 PM

Haha Mike G. learnin' his squats when he was just teaching me himself last weekend! Just goes to show that there's always room for improvement, no matter how good you are.
Check out: http://nohlsen.tumblr.com/post/2785961043/crossfitcert if you're interested in a little breakdown of a Level 1 Training cert with Mike G, Chris Spealler and others!

Comment #25 - Posted by: Noah Ohlsen at January 17, 2011 6:41 PM

Thank you for posting "The Word." What an awesome read.

Comment #26 - Posted by: Nick at January 17, 2011 6:43 PM

Surely we are now doomed to multiple 10K runs...

Comment #27 - Posted by: bingo at January 17, 2011 6:43 PM

Haha Mike G learnin' how to squat when he was just teaching me how to do some myself last weekend!? Just goes to show you that there's always room for improvement, no matter how good you are.
Check out http://nohlsen.tumblr.com/post/2785961043/crossfitcert if you're interested in seeing what a CrossFit Level 1 Trainer cert is like firsthand with top dogs to the likes of Mike G, Chris Spealler, and others!

Comment #28 - Posted by: Noah Ohlsen at January 17, 2011 7:16 PM

@ #18, Andres: agreed.

Comment #29 - Posted by: Willy t at January 17, 2011 7:25 PM

This picture gets me excited! First, we finally are getting a Crossfit box in my hometown of Casper Wy. Second, Shelby and the rest of the trainers at the gym are amazing and I am proud to say that I am once again part of a gym, that I want to go to every single day! Congrats on your L-1 cert!

Comment #30 - Posted by: ariana at January 17, 2011 7:29 PM

Now there is an attractive, classy and professional photo of some beautiful CrossFit bodies.

Comment #31 - Posted by: Lee at January 17, 2011 7:39 PM

Thanks Nicole! The cert was absolutely amazing! We are on full MF throttle now!

Comment #32 - Posted by: Shelby Walkinshaw at January 17, 2011 7:42 PM

amazing! the barber violin concerto AND nabokov AND crossfit?!? this post made my night!

Comment #33 - Posted by: monica at January 17, 2011 7:44 PM

I've really enjoyed the "Tony Budding reviews the last WOD cycle" video's. Probably one of the most educational things I've found on the site for 6 months or so. Thank you.

Comment #34 - Posted by: JaredT at January 17, 2011 8:07 PM

Tony,

I really enjoy your behind the scenes look at the cf.com programing! I hope you continue, I appreciate your hard work sir!

Loving CrossFit its made my life more worthwhile and gave me the mental strength and discipline I needed. Keep up the great work HQ!

Comment #35 - Posted by: Jeffery scott at January 17, 2011 9:44 PM

YEAH! Way to represent WYO!

Comment #36 - Posted by: Brian at January 18, 2011 12:22 AM

Ah, rest day AND Nabokov. Nice.

Comment #37 - Posted by: Stefan at January 18, 2011 1:09 AM

About the only thing that I disagree with in Tim Kane's article is the career builder for officers idea---sounds like a recipe for nepotism and the good old boy system---which already exists to c certain extent amonf the hard-core ring knockers. That being said, I wish I had this article to throw on my commander's desk in 2007 when myself and 12 other Captains separated from the same unit within a six month window and he thought it was because we were all turds who hated America and little baby Jesus.

Comment #38 - Posted by: woody at January 18, 2011 3:53 AM

Mostly agree with Tim Kane's article. I am no John Nagl, but I left active duty last summer after four years and two combat deployments to get an MBA at a top-three business school.

BLUF: Getting to a position where you can affect policy takes 25-odd years of box-checking conformity, most of them in non-deployable staff billets.

The best incentive measure to retain officers would be a merit-based billet assignment and/or promotion system. In the absence of intrinsic or extrinsic rewards, savvy people can find fulfilling jobs elsewhere.

In contrast, the most recent set of incentives that my former service (USMC) offered were monetary, and so poorly thought-out as to be almost insulting ($4K for a additional year from Captains).

Would you really want to keep someone around for whom the marginal difference between getting out and staying in is $4,000? Is that someone you want commanding a Marine company??

Comment #39 - Posted by: dientboy at January 18, 2011 4:00 AM

The butts made me giggle to be sure, but this picture to me is what it is all about. Strong and beautiful. Thank you for a little female inspiration this morning!

Comment #40 - Posted by: Jennyth at January 18, 2011 4:24 AM

Mostly agree with Tim Kane's article. I am no John Nagl, but I left active duty last summer after four years and two combat deployments to get an MBA at a top-three business school.

BLUF: Getting to a position where you can affect policy takes 25-odd years of box-checking conformity, most of them in non-deployable staff billets.

The best incentive measure to retain officers would be a merit-based billet assignment and/or promotion system. In the absence of intrinsic or extrinsic rewards, savvy people can find fulfilling jobs elsewhere.

In contrast, the most recent set of incentives that my former service (USMC) offered were monetary, and so poorly thought-out as to be almost insulting ($4K for a additional year from Captains).

Would you really want to keep someone around for whom the marginal difference between getting out and staying in is $4,000? Is that someone you want commanding a Marine company??

Comment #41 - Posted by: dientboy at January 18, 2011 4:30 AM

That's an awesome picture. Totally agree with Andres #19 every word!

Comment #42 - Posted by: Maggie at January 18, 2011 4:32 AM

Wow. This article really struck a nerve with me.

I left the USMC to attend business school and am about to start work in the private sector. I left for exactly the reasons specified in this article. Yes, saying goodbye to my wife and getting on the bus to deploy was heart-wrenching, but that wasn't why I got out. Yes, losing Marines in theater and then visiting their families when I returned to CONUS was horrible, but that's not why I got out either.

Saying goodbye to your wife and losing Marines are certainly more painful and emotionally scarring experiences than dealing with your Monitor or your S-1 shop, but you can ultimately process them because of their logical justification. My wife cannot and should not deploy with me. Men die in war. No way around these facts. By contrast, the stunning inefficiency of the way the Corps manages your career just eats away at you over time.

As Woody mentions above, the ring-knocker nepotism issue would be a problem for a "free-market" system, even in the relatively Academy-agnostic Marine Corps. And to be fair, under the current status quo CO's can occasionally pull strings to get the guys they want on their staff. I think there are simpler things we can do than the solutions mentioned in the article.

First, The Corps needs to know its people better. I once saw a Sgt get turned down from a tour at Bridgeport despite the fact that he grew up ski racing, hunting and mountaineering in Colorado and would have been an awesome instructor. Don't know who they took in his place but odds are it was someone who didn't have a fraction of his applicable experience. And he was a stellar Marine so it wasn't because of other issues that he didn't get it. The Corps needs to track these kinds of skills as well as language ability, etc much more thoroughly.

Second, the whole "b-billet" requirement should just get done away with. How many outstanding 0302 captains are doing OSO tours right now when they could be kicking ass and keeping Marines alive as CAAT platoon commanders in AFG? I'm quite sure that most of them would have preferred to just stay in the Bn for a couple of years as a junior captain then go to EWS. By all means do that OSO tour if you want to take a little break and spend time with the wife and kids, but the whole practice of rotating people out of combat arms billets against their will in a time of war is just stupid.

Third, we need faster promotions for good people. This already happens on the enlisted side, and also needs to be that way for officers. As it stands, if two guys are commissioned on the same day and stay in, odds are they will pin on major within a couple months of each other in 10 years' time even if one is in the top 10% aand the other is in the bottom 10%. This needs to change. We just need to promote the good officers faster. As is, it's a huge motivation killer for the top performers.

I'm starting to get into FRAT territory so I'll stop here.

S/F

Comment #43 - Posted by: Captain IRR at January 18, 2011 4:32 AM

As am amateur Photographer I really like that pic, but then I've liked them all - nudity does not offend in this house.

Comment #23 - Posted by: Luke Mullen at January 17, 2011 6:32 PM

RE your analysis of the programming. Give it time. Remember the mantra: constantly varied. That means it will take time for things to wash out. Go ahead and flip a coin 1000 times. I bet you will get streaks of only heads (or tails), but then in the end, if probability serves us at all... it will work itself out.

Tony, I absolutely am loving these analyses. Thanks thanks thanks! It's helping me as both and athlete and a coach. In addition to the explanation of the WOD cycle I really REALLY appreciate the comment about cycling, rest and the relationship to various stressors such as lack of sleep, illness, generalized stress, etc. My wife and I had our first about 4 months ago so sleeping more than 3-4 hours at a time is a distant memory. It's not so bad if I can work in some naps; that's not always possible. But this past week I got a bit of a cold. usually these little nose colds do not affect my performance greatly, but it's amazing the synergistic negative effect it's had on my ability to execute efficient movement. It has taught me to pay attn to my body and recovery cycle so much more. The fact that you mention this in the vid was great, because I am always telling my athletes recovery is a highly sensitive variable. Coming from me it's one thing. Coming from you I am sure no one will show up today - they'll all be recovering. HAHA

Thanks so much CrossFit!
SP

Comment #44 - Posted by: Steven M. Platek at January 18, 2011 4:53 AM

Caught up on CFT this am....

Squat 385
Press 185
DL 430 (had 455 up to my thighs but couldn't keep the grip)

Total - 1000 !!!!!

just made the club... next time - 1100!!! (hopefully)

As for the photo, nice pic, nice form, nice composition. And for those that think it is 3 different girls, have a closer look.

Comment #45 - Posted by: jkel at January 18, 2011 5:06 AM

or maybe it is 3 different girls.... looks like different shoes on left and right, now i am confused.

Comment #46 - Posted by: jkel at January 18, 2011 5:08 AM

Love this photo -

Here's an analogy peeps: I've been to a nude beach. I've been nude at a nude beach. I've seen others nude at a nude beach. It is expected that you will see butts, boobs, and all that other stuff at a nude beach.

I wear a swimsuit at a public beach. Why? Cuz most people don't want to see that shit at a public beach.

Same goes for the crossfit website. Yeah, there were just butts, but I really didn't feel the need to see them on this site. Yes, I lived and not much worse for the wear. Not that big of a deal but this current photo posted today is more like it!

This photo is beautiful. Thanks!

Comment #47 - Posted by: darcy at January 18, 2011 5:12 AM

F/40/5'6"/145

5K at 75%:

3.75K: 21:23

Comment #48 - Posted by: mom to five at January 18, 2011 5:17 AM

Awesome pic Shelby!

Comment #49 - Posted by: the Laramie Crossfit Guys at January 18, 2011 5:31 AM

Love the Programming with Tony video's. As a relatively new affiliate owner these are very helpful when designing a program for a community that can't do 3 on 1 off. Would be great to pair these up with some scaling philosophy from Brand X videos.

Comment #50 - Posted by: Michael Schaal at January 18, 2011 5:36 AM

Ha Ha! Nice pic! Crossfit is finally starting to take over Wyoming. A box will be opening in Lander this spring as well.

Comment #51 - Posted by: braz at January 18, 2011 6:11 AM

great pic!

Comment #52 - Posted by: ava at January 18, 2011 7:12 AM

thx tony!

Comment #53 - Posted by: danlau at January 18, 2011 7:18 AM

As a 20 year officer in the Army, I wonder why I am still in? Well to close to retirement to throw in the towell and I love my country. Anyway a spineless jellyfish in a uniform will probably still get promoted while a officer of intergrity and who has a spine is more often likely to be punished. The Army wants compliant yes men without a spine. I say I will mantain my spine and roll the dice. I am sure I am now done @ LTC. Overall it was a great article.

Comment #54 - Posted by: michael Tschanz at January 18, 2011 7:44 AM

WYOMING!!!

Currently on my way back to my wonderful home state from Iraq. Great to see a box opening up in Casper! Now we just need to get Cheyenne on board!

Did Cindy today since I'm traveling... 18 rounds + 7 squats

m/25/6'1"/175

Comment #55 - Posted by: RyanS at January 18, 2011 8:07 AM

Wow! Now that photo will definitely light a fire under my butt this morning! Beautiful photo. Thanks for posting!

Comment #56 - Posted by: Kaye at January 18, 2011 8:18 AM

Tony,

Absolutely awesome analysis, keep them coming!

And thank you.

Comment #57 - Posted by: james.patrick [M/48/66"/135] at January 18, 2011 8:21 AM

Very nice, ladies. Hard work always pays off. A much better picture than what started the slightly nude pull-up freenzy. Go CROSSFIT!

Comment #58 - Posted by: Brent at January 18, 2011 8:26 AM

M/51/153/1-1-06

Eye Doc Challenge (Nicknamed "Mad Max" at Brand X)

10:00 to achieve 1 Rep max DL: 275 (twinge @8:00)
Immediately run 1 Mile (7:45 = 465 seconds)
2:00 max PU (42)
2:00 Rest
2:00 Max Push-ups (37)
2:00 Rest
2:00 Max Sit-ups (57)
2:00 Rest
2:00 Max Squats (73)

Score DL+PU+Push+SU+Squats-Mile (seconds) = 19.

Whew! I think anything in positive numbers is fit. >100 is very fit. >200 is extremely fit. I think, absent the "twinge" in my back I have another 25# in the DL, pretty sure I can carve at least 20 seconds off that mile, and I'll bet I can squeeze out 20 or so BW reps somewhere, STILL less than 100, though.

For comparison (and embarrassment sake) two 50+yo trainers at Brand X scored 228 and 178.

Fun. Will do this again before I do it head-to-head with eye docs in San Diego end of March.

Comment #59 - Posted by: bingo at January 18, 2011 8:38 AM

First off I would like to give credit where it is due, I would like to thank coach Glassman, for revolutionizing fitness, and giving birth to such an awesome community of people. I am humbled and proud to be a part of it every day. I would like to thank Jordan, and Paula at Crossfit by Overload where I started crossfit, for kicking my ass everyday, being great friends, and inspiring me to open my own box. Awesome job to Jakob and Shelby on completing their L1.

Finally..YES CROSSFIT HAS COME TO CASPER!

Lastly.. to JKEL #40...It is three girls, Shelby one of our Trainers/Owners, Brandi, and Adrienne two of our athletes.

Comment #60 - Posted by: Brian at January 18, 2011 9:04 AM

Big ups for Casper WY! My hometown!

Comment #61 - Posted by: Timk at January 18, 2011 9:54 AM

@ monica, Ditto!

This is definitely the most beautiful Crossfit post that I have seen, including the awesome pic!

So what to ppl think about the Nabokov piece? Was "the word" God? Love? Faith? Can we even know what it could be?

p.s. i'm asking because i don't know :) questions dealing with themes of mortality are quite difficult for obvious reasons. if nothing else i always love to savor the beautiful descriptions in Nabokov's writing

Comment #62 - Posted by: MikeE at January 18, 2011 10:04 AM

YEA!! Go WYOMING!! Way to represent!

...Now if we could only fix that affiliate problem...

Comment #63 - Posted by: Kyle at January 18, 2011 10:34 AM

Being smaller (60 000 Reg Force) the CF can take a bit more personal approach to career management. Each trade/regiment has an officer and a couple Snr NCO's who manage the careers of the officers and NCMs in that trade/regiment. Also, the CO's of the various units have a lot of say as to who they will or will not allow into their units. Once in a unit, the CO has the final say on the positions people fill, especially for the officers. Officers have been "fired" during pre-deployment training and even while deployed due to poor performance by themselves or their sub-units.
While not as drastic, nor as innovation focused as Mr Kane suggests, it does seem a bit more responsive system. Being smaller and our Regimental though are probably big parts of why we can make this work.

Comment #64 - Posted by: KCN at January 18, 2011 10:36 AM

Being smaller (60 000 Reg Force) the CF can take a bit more personal approach to career management. Each trade/regiment has an officer and a couple Snr NCO's who manage the careers of the officers and NCMs in that trade/regiment. Also, the CO's of the various units have a lot of say as to who they will or will not allow into their units. Once in a unit, the CO has the final say on the positions people fill, especially for the officers. Officers have been "fired" during pre-deployment training and even while deployed due to poor performance by themselves or their sub-units.
While not as drastic, nor as innovation focused as Mr Kane suggests, it does seem a bit more responsive system. Being smaller and our Regimental though are probably big parts of why we can make this work.

Comment #65 - Posted by: KCN at January 18, 2011 10:38 AM

Are most Crossfit affiliates only open when they have a class scheduled?

I'd like to practice certain aspects of crossfit (climbing rope, muscle ups, and push press to name a few) in my free time and find it discouraging that my local affiliate is only open during class times. I feel as though this should be required of all affiliates to benefit Crossfit as a whole, at least have some "open" crossfit time, after all crossfit is you vs you and only you really know what you need to work on.

I guess the bottom line is I'm going to buy a rope on my own anyways but this is just one more reason not to "sign on" officially. Comments are welcome.

Comment #66 - Posted by: DavisBenDavis at January 18, 2011 10:55 AM

Luke Mullen #23:

Maybe we shouldn't group Monosturctural with Metabolic Conditioning. I would argue that the majority of the WOD's were metabolic conditioning which fits with the pyramid (From top: sport,weightlifting,gymnastics,metabolic conditioning, nutrition)

The mixture of Monostructural, Gymnastics and Weightlifting does look to be lobsided if you only consider running, rowing, biking or swimming to be M. I'm sure we aren't the only ones wondering when the 10K run will pop up this year (or 2k swim, ha!)

What category (M,G,W) do you place wall balls, light KBS, wall climbs, box jumps, high rep thrusters, burpees, high rep cleans, and AMRAP rope climbs?

To me, these exercises almost fall under "metabolic conditioning" or "monostructural" for someone who is fairly strong and adept at gymnastics. They turn into steady paced rythmic exercises that push your cardio.

For me, I don't look at Fran and think "oh no, weightlifting and gymnastics". I'm limited by heart rate and lung capacity not leg or arm strength. However, a newbie may very well struggle to do more than one 95# thruster or pullup at a time and barely breathe hard.

I guess my point is: maybe CF has progressed past only using traditional running, rowing, etc for monostructural "cardio."

later,
b

Comment #67 - Posted by: brian p m/34/5'8"/170 at January 18, 2011 11:08 AM

I just stumbled upon this whole food product called Mila. It has great nutritional value and is endorsed by the Hippocrates health institute. It has 8 times more omega 3s than fish oil and all the essential amino acids. It seems to me to be great, but it is marketed via network marketing which makes me a bit wary. I was just wondering if anyone has heard of this and wanted some feedback. thanks!

Comment #68 - Posted by: Joey at January 18, 2011 11:26 AM

Tony,
Thanks for continuing the programing series - keep them coming.

Comment #69 - Posted by: therozfather at January 18, 2011 11:47 AM

Re the article, if you've been around long enough, you know this stuff swings back and forth. We said the same thing 25 years ago when I was starting out. And yet the guys getting brigade command now are head and shoulders above the gutless wonders we had back in the Clinton era.

The author thinks the Army is going to hell because John Nagl got out. He concludes that John is "the best" because he is famous for writing books and articles. I know John, and he is a brilliant thinker, but that doesn't make him the best choice to be a combat commander. I'm not saying he could not be a good commander, only that his fame with the press is not a reliable predictor of success. On that point I'm sure he would agree.

On the other hand, Erik Kurilla commands a regiment of special operations troops and is on the fast track to GO. Erik doesn't write books or appear on John Stewart, but he has huge brass balls and is a natural leader of men. Read Michael Yon's old blogs from Mosul in 2005 if you want to get a feel for his leadership style. And Erik is not alone. Many of the current crop of O-6 commanders are classmates of Nagl and myself. There is a reason they are in command, while John and I retired at 20 years. Conformity has nothing to do with it.

The author's proposed personnel management solution is nothing new. That's the way it used to be back in the old days before centralized selection and personnel management. There is a reason we went away from that system too.

Comment #70 - Posted by: Ed at January 18, 2011 12:16 PM

Great insight to the cycle Tony - thanks!

Comment #71 - Posted by: Matt Chan at January 18, 2011 12:33 PM

Brian #65:

Kinda agree with you; although what you and I think may not necessarily match up with the "Crossfit Level 1 Training Guide" (a document that has changed significantly in the last year - where's that ANSI certified training program document control revision history page ;-);-);-)

Although I attended & passed a Level 1 Cert about a year ago; my comments come from re-reading the "CrossFit Level 1 Training Guide" (http://journal.crossfit.com/2010/05/crossfit-level-1-training-guide.tpl), specifically the chapter "A Theoretical Template for CrossFit’s Programming" Table 2 - Exercises by Modality (pages 84-88)

BRIAN ASKED: "What category (M,G,W) do you place wall balls, light KBS, wall climbs, box jumps, high rep thrusters, burpees, high rep cleans, and AMRAP rope climbs?"

LUKE REPLIES: The Crossfit Level 1 Training Guide places those exercises in these categories:
(1) wall balls - weightlifting
(2) light KBS - weightlifting
(3) wall climbs - gymnastics, albeit not explicitly listed in Table 2; however, it is a "body weight" movement
(4) box jumps - gymnastics
(5) high rep thrusters - weightlifting, albeit not explicitly listed in Table 2; however, it is a "weighted" movement
(6) burpees - gymnastics
(7) high rep cleans - weightlifting
(8) AMRAP rope climbs - gymnastics

Should a "wall ball" be considered a triple modality? Gymnastic (squat), Weightlifting (20# ball), Metabolic (time span > 60-120 sec?). Doubt I'm the one to start proposing such a thing.

I think the table on page 20, describing the differences between Energy Systems and Duration of the Work might be the key starting point for such a discussion.

Comment #72 - Posted by: Luke Mullen at January 18, 2011 12:34 PM

something i've heard crossfitters knock alot is bodybuilding. why? there is nothing wrong with it. it promotes fitness, just like crossfit does. it might be a different kind of fitness, but if somebody is improving their body, why the bad rap? i bodybuild 3 days a week and do crossfit the next 3 days. im making great gains too. cant we all just get along? please!

Comment #73 - Posted by: wantit at January 18, 2011 1:17 PM

Wed will be forced rest day
So today did:
Back Squats: 5's @
135-145-155-165-175-185-195
about 90 second rest between rounds

then:
Front Squats: 3's @
135-135-135-135-135
60 second rest between rounds

Finished with back ext/glute ham sit ups:
15 reps each 3 rounds.

Laura f/48/5'7/155

Comment #74 - Posted by: power-girl at January 18, 2011 1:29 PM

Help please...when a workout calls for rowing..what setting do i set the rower to? thanks

Comment #75 - Posted by: Faleep at January 18, 2011 1:55 PM

Faleep,

http://www.crossfit.com/cf-info/faq.html#Equipment6

...my pleasure.

Comment #76 - Posted by: bingo at January 18, 2011 2:33 PM

Newbie, M, 165 lbs, 5'9"

Missed a few days, so I did Monday's WOD with towel pull ups at 10 reps:
4, 4, 6, 6, 6.

Comment #77 - Posted by: JacksonC at January 18, 2011 2:36 PM

I found myself stuck on a comment made by another poster the other day. To paraphrase his/her comment the individual questioned the "lack of lateral movement in Crossfit WODs" seeing how lateral movement is fundamental in most sports.
My solution is this: Crossfit is a program that can be scaled. That means if you wish to do the WOD posted on the Main Site you can scale it down with the different variables that are given to you. This also means you can scale it up and increase the difficulty/challenge of the WOD. However, if you plan on doing this make sure, as in any athletic endeavor, you master the basics. This includes the basic movements that Crossfit and normal everyday life are based on. Bottom line is if you want to throw in some lateral movement patterns...go ahead. However, make sure you can do perfect air squats, medicine ball cleans or OHS before doing so.
I'm a life long athlete and now involved in the LEO community, and believe that you accomplish your victories in life by staying focused on the task at hand. Just needed to get that off my mind.

Comment #78 - Posted by: ColinB at January 18, 2011 3:26 PM

Function ART...Truely AWESOME

Big Improvement over 5 butts hanging from a Bar.!

Comment #79 - Posted by: DanH at January 18, 2011 3:44 PM

So a Crossfit gym in Casper? I heard something about Mountain Fit by the Jail is this the same thing?

Comment #80 - Posted by: Chris at January 18, 2011 4:43 PM

Yes Chris ...you're right! See us on Facebook "Mountain Fit"...

Comment #81 - Posted by: Shelby Walkinshaw at January 18, 2011 6:33 PM

24 / M / 5'9" / 135lbs

"Elizabeth," scaled to

21-15-9 reps of:
Clean 95 pounds
Bar dips

23:46

Much worse than my last time at the same scaling, I guess because my abs are still fried from the GHD/Push-jerk WOD. The 95lbs wasn't very heavy, but my low back couldn't take it without a tight belly. Also, I think this means I should start working dips into my warm-up again...

Comment #82 - Posted by: BC at January 18, 2011 7:24 PM

Question for the CrossFit community...I have been an avid CrossFitter for the last 2 years, and was wondering how to approach a very frequent situation I find myself in...
When in a group just hanging out, the topic of P90x always comes up, and I genuinely find myself each and every time wanting so bad to say something about CrossFit and how it is far supreme to P90x, and P90x is really as hard as one individual wants to make it...Could the same really be said about CrossFit, or would I be valid in saying that CrossFit demands so much more from the body than, say, an average P90x workout....?

Please someone shed some light on this!!!

Comment #83 - Posted by: GD at January 18, 2011 8:26 PM

Great to see Wyoming CrossFitters on the front page! Go Wyo!

Comment #84 - Posted by: Kingman at January 18, 2011 9:29 PM

Luke,

I definitely think many of the movements we do in CF should be considered multiple modality (kipping pullups with weight vest anyone?)

I was just thinking the other day about how running seems to be coming up less frequently on the mainpage WOD's over the last year.

Personally, running is a weakness so I've happily ignored its lack of representation. With games season ramping up I've been adding CF endurance WOD's to the mix.

For what its worth, my craappy running times seem to be holding up despite my lack of practice.

Comment #85 - Posted by: brian p m/34/5'8"/170 at January 19, 2011 7:04 AM

That is an awesome picture.

Comment #86 - Posted by: Tcoss at January 19, 2011 10:44 AM

HOT!

Comment #87 - Posted by: Crossfitrook at January 20, 2011 2:20 AM

Can't say I'm on board with the reasoning behind the last cycle. Elizabeth is a real smasher, I've found I'm more jacked up after that WOD than Fran, so I'd say the CNS gets a real beating from Elizabeth. To follow that up with a WOD that's all CNS, the CF Total, is suspect. Perhaps if it was programmed that you only get 3 attempts at each lift (aka 2007 CF Games) might be more appropriate so people aren't taking hours to find a perceived 1RM in 3 lifts, 2 of which can kick the crap out of the CNS for days. Then, finish it off with rope climbs, that are inherently dangerous whether you're a new CF'er or and old pro, sounds pretty risky. Rope climbs used to jack me up pretty good, too, so after two highly fatiguing WODs prior to this I'd dare say I'd be in jeopardy of getting hurt or just messing myself up for the next cycle or even the one over that. I would have liked to see the climbs first in a cycle, when the athlete is more fresh.

If it was me, I would have put in power cleans for Elizabeth, 3 attempts for the CFT, and then for rope climbs I would have maybe programmed 3-5 sets of 3 ascents with 2-3 minutes of active rest in between (more skill work than an actual WOD)

Comment #88 - Posted by: gaucoin at January 20, 2011 6:19 AM

Just want to say thank you Tony for the WOD cycle reviews!
I have been enjoying them very much! Please keep them coming!

Comment #89 - Posted by: wyatt22 at January 20, 2011 6:49 AM

WOD - 1/18/11 - Rest Day
Time 24 hours (PR)

Comment #90 - Posted by: DW1014 at January 20, 2011 10:38 AM

30 Minute AMRAP

400 m run
25 back extensions

11 rounds + 100 m run Rx

Comment #91 - Posted by: MNinKC at February 2, 2011 10:32 AM
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