February 3, 2011

Thursday 110203

Rest Day


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Worldwide Objects Overhead 2.

"CrossFit Kids: Exercise and Brain Function" with Dr. Jon Gary, CrossFit Journal preview video [wmv] [mov]

Pat Sherwood reviews the last WOD cycle - video [wmv] [mov]

The Home Gym with Ian Mehr, Raleigh, North Carolina - video [wmv] [mov]

Claude Debussy, L'apres-midi d'un faune Part 1, Part 2.

Thomas Mallon - History, Fiction, and the Burden of Truth.

"femme fizzYcaL - Crystal McReynolds"

"America's 50 Most Powerful People in Food" by Colman Andrews, The Daily Meal.

Post thoughts to comments.

Posted by lauren at February 3, 2011 5:00 PM

After looking at the OH squat poster, looks like I will have to take a trip to Vancouver and Jacksonville.

Comment #1 - Posted by: Blanco at February 2, 2011 5:04 PM


I had a terrible time with the overhead squats today. I couldn't keep the weight on my heels and let my upper body lean forward while the barbell stayed above the center of gravity.

What I was doing was basically going down with my upper body straight, putting lots of pressure on my lower back and knees.

What exercises and stretches can I do to improve my shoulder flexibility and strength? Any suggestions would be nice.

Thank you.

Comment #2 - Posted by: AT at February 2, 2011 5:19 PM

@ AT - More overhead squats + mobilitywod.com

Comment #3 - Posted by: AD at February 2, 2011 5:25 PM

I'm trying to figure out how he got the boat over his head...

Comment #4 - Posted by: Nikee 17/ f/130/5'6" at February 2, 2011 5:36 PM

Crystal McRenolds is a Rock star!!!!!

Comment #5 - Posted by: carey Kepler at February 2, 2011 5:36 PM

I'm trying to figure out how he got the boat over his head... and on a rock

Comment #6 - Posted by: Nikee 17/ f/130/5'6" at February 2, 2011 5:37 PM

How did that 50 most powerful people in food article not have Alton Brown?

Cool pic today!

Comment #7 - Posted by: hax at February 2, 2011 5:40 PM

#6 Nikee

I thought about this too. It could be passed to him while he crouches and gets it on his shoulders. Or he could put it on his shoulders and scale up the rock from the other side (assuming its less steep). Regardless, very cool.

Comment #8 - Posted by: Jay M/19/6'1/165 at February 2, 2011 5:41 PM

I just can't believe that you posted pictures of those cruel fish trophy-hunters OH squatting those poor, defenseless fish! Oh wait, fish are scaly--not furry so I guess it's OK.

Comment #9 - Posted by: swdhj at February 2, 2011 5:49 PM

Go Mo! CF Cherokee, aka the home gym, representing! Looks like you have more gear than CF Raleigh!

Comment #10 - Posted by: Mel/37m/5'10"/175 at February 2, 2011 5:53 PM

does me getting excited for 2000 to come around for tomorrows WOD make me obsessed?

Comment #11 - Posted by: Elias Roman at February 2, 2011 6:02 PM

Watching the home gym video ..... big props to Ian Mehr for rocking the BOSU and his line "don't get locked in a box people."

Do you have to do every exercise on that dumb thing? hell no, waste of time.

Should you break it out every now and then to keep yourself in check with a few certain exercises? absolutely you should. Try doing the 15 rep, 50lb DB rows on that thing from a few cycles ago ...

Good stuff Ian.

Comment #12 - Posted by: Drew at February 2, 2011 6:22 PM

Only the most badass chicks catch and OHS Cobia ;) Love ya girl!

Comment #13 - Posted by: Christina Ruggiero at February 2, 2011 6:23 PM

Am currently 300 pages into Gore Vidal's "Lincoln" (and at lecture 12 of David Blight's lectures on the Civil War and Reconstruction posted on the "Open Yale Courses" website). Very much enjoying both. If you watch Professor Blight you might notice and disparage how slender and untested his hands and fingers appear as he gestures. This reflects your deadlift-pull-up bias. But its worth sticking out past his first lecture (or just skip it). The effect of the lectures is cumulative - he loves his subject and it shows. At one point he suggests the 5 parts of the "Compromise of 1850" should be on the Citizenship Test!

Comment #14 - Posted by: Prolix at February 2, 2011 6:23 PM

AT - like AD said - do more overhead squats - do them as part of your warm everyday with a broom stick or PVC pipe - after a few months you will gain the flexibility to do them correctly - it took me about 3 months to really be able to get safe form where i could start doing them with a load -

Comment #15 - Posted by: kevin at February 2, 2011 6:28 PM

#6 Nikee asked:

I'm trying to figure out how he got the boat over his head... and on a rock


Lots of canoes weigh are not too heavy, around 80 lbs, so that "feat" is definitely doable, even without an assist.

Dave T.

Comment #16 - Posted by: Dave T. at February 2, 2011 6:29 PM

That is me with the canoe. Before I got up, I rested it at a steep angle against the rock with the stern on the ground (there is no easy way up that rock). Once up, my fiancee (well she became my fiancee about 20 minutes after this picture) pushed and I lifted until I could squat under the yoke and get it on my shoulders. I won't lie, that was all very challenging ... but fun. You have to love when there is a big boulder just laying around camp.

Comment #17 - Posted by: Matt at February 2, 2011 6:30 PM


check out http://stronglifts.com/shoulders-dislocations/ (strength is key for beginners.

Form first, weight second.

Comment #18 - Posted by: Shinister M/24/5'8/150 at February 2, 2011 6:37 PM

Crystal Mac! Looking forward to watching you in the 2011 Games!

Comment #19 - Posted by: Mittloaf at February 2, 2011 7:21 PM

It is great that our middle daughter made the main blog overhead squatting a pumpkin.

today is her birthday. she is 7

Comment #20 - Posted by: Drew Hill at February 2, 2011 7:32 PM

Thanks Pat for the WOD cycle review. Loved the home gym. Keep them both coming.

Comment #21 - Posted by: therozfather at February 2, 2011 7:42 PM

Great work being done at Brand X and around the world with CrossFit Kids.

Also, I see my buddy, Dan Silver, in that poster doing a sweet Parking Meter OHS. His book is burning up the Kindle bestsellers list right now...check it out! Search Amazon.con for Cop - A Novel.

Comment #22 - Posted by: laurar at February 2, 2011 7:51 PM

yep wod cycle review vids rock, please keep em coming.

Comment #23 - Posted by: W^3 at February 2, 2011 7:52 PM

Ian, that is a cool home gym. My favorite part was when you said it was where princesses come to die. That was priceless!

Comment #24 - Posted by: Pat Sherwood at February 2, 2011 8:18 PM

I can't exactly put my thumb on it but something in that picture looks a little fishy.

Comment #25 - Posted by: Sid m36/5'9/175 at February 2, 2011 8:29 PM

Nice gym, Ian! Great use of your limited space.

Comment #26 - Posted by: Lara at February 2, 2011 8:37 PM

@ AT
maybe behind the head shoulder press and cuban push press and db external rotation

Comment #27 - Posted by: Becky Clark at February 2, 2011 8:37 PM

I am suprised that nobody has posted a picture of them squatting under the eiffel tower yet.

Comment #28 - Posted by: tsrockstar at February 2, 2011 9:08 PM

I really enjoy the WOD breakdowns. Nice job Pat. Please keep it coming!

Comment #29 - Posted by: Keith M at February 2, 2011 9:10 PM

Thanks Pat! Honored (speechless actually) to be on mainpage - thank you HQ! Wife's response: "Couldn't you have cleaned up the fridge magnets?"

Comment #30 - Posted by: Ian (aka Mo) 39/5'8"/165 at February 3, 2011 4:19 AM

I'm jealous of ur home gym and wine setups. How do u like the wine fridge?

Comment #31 - Posted by: Lars at February 3, 2011 4:36 AM

I'm really digging these recent WOD cycle reviews. I usually have a pretty good idea of whats going on with programming, but it's stellar to get insight on it from the people behind it at HQ. Brings that notion of open source full circle I think. Also, I think it goes a great length towards de-mystifying a lot of this stuff for those who are new to CrossFit or even those who are just starting to appreciate the art/science of programming.


Comment #32 - Posted by: Daigle at February 3, 2011 5:11 AM

Ian, SWEET GYM! As a fellow garage dweller, its cool to see others' creations. Yours is so clean too! WOW!

Comment #33 - Posted by: mike k at February 3, 2011 6:06 AM

Love the Wod Cycle reviews! Hope to see much more of them.

Comment #34 - Posted by: Kevin at February 3, 2011 6:25 AM

I thoroughly enjoyed the Thomas Mallon essay. Question: where exactly do these links come from? They appear completely unrelated to crossfit, not that I have a problem with that.

Comment #35 - Posted by: Ben O'Grady at February 3, 2011 7:18 AM

Anyone in the UK know of any good airlines to book with to get to the games?!

Comment #36 - Posted by: will at February 3, 2011 7:20 AM


That overhead pumpkin squat is awesome!!
Love you!

Comment #37 - Posted by: Amber Hill at February 3, 2011 8:38 AM

Drew - thanks! I did have a swiss ball bouncing around down there (used mainly for the KStar mWOD "keg stretch"), but it met its demise to make room for the Roman Chair. I'm all for having non-standard equipment to change up the routines, however I do not and will not condone anything as stupid as a 'shake weight' ;)

therozfather - thanks!

Lara - thanks! Had to get creative on where to cram stuff.

Lars - Thanks! Wine fridge is good for long term storage. The rack is for the stuff that gets opened within a calendar year; sadly, its a little sparsely populated now - trying to cut back, unless somebody affirms that wine is Paleo or will improve my Fran time.

Mike k - Thanks! I'm a bit of a neat freak, although I admit to spiffing the space up a bit for the video. Just not the fridge magnets…


Comment #38 - Posted by: Ian (aka Mo) 39/5'8"/165 at February 3, 2011 9:05 AM

Ian Mehr - sweet home gym. Thanks for sharing. What's the brand of portable pullup bar? Also, noticed a Pride Mtn cork in your bag -- good to see a wine connoisseur in here!

Comment #39 - Posted by: bigredsfo at February 3, 2011 9:24 AM

Patrick sherwood is so cool!!!!

Comment #40 - Posted by: danlau at February 3, 2011 9:43 AM

On the topic of Mallon's essay on history and fiction, may I recommend to everyone the FLASHMAN novels of George MacDonald Fraser.

If you can barely stand the unflagging pluckiness of Captain Jack Aubrey in Patrick O'Brian's MASTER AND COMMANDER series, and if you've been suitably amused by the bare bottoms in the main site photo lately, then Flashman is your man.

A soldier for Queen Victoria England, Flashman is constantly whoring his way through some of the most significant moments in British military history, and always running from danger. By sheer blunder and occasionally by design, he invariably winds up perceived as one of the Empire's great heroes.

Mallon's concern in the essay is whether historical fiction is done well or accurately; Fraser excels in both categories, even elaborating on certain key points in end notes. These are ripping good yarns told well enough to have a bearing on military issues of the present day. Flashman's escapades with the ladies are the funniest depictions of 'a good gallop' I've ever read.

The Flashman series is not so well known in the States as in his native England. I stumbled upon them in a used bookstore. It's top level stuff, good immoral fun, whatever your brand of conquest, military or sexual.

Comment #41 - Posted by: TRN III at February 3, 2011 10:26 AM

So gymnastics heavy then weightlifting heavy can next cycle be monostructural heavy?

Run 5k - Jerry - Griff

or that might be too cruel, why not;

Michael - Annie - 5k run?

Comment #42 - Posted by: JohanS m/41/177cm/87kg at February 3, 2011 10:43 AM

Loved the Ian Mehr quote "this is where Princesses come to die" funny guy lol

Comment #43 - Posted by: Murray at February 3, 2011 10:56 AM

did he say his homegym was small??? that gym is waaaaaayyyy bigger than what I have at home..

sweet home gym :D

Comment #44 - Posted by: Francisco at February 3, 2011 11:01 AM

Thanks for sharing your home gym Ian. Nice little set up you got there.

Comment #45 - Posted by: Eric - CFNC at February 3, 2011 11:02 AM

The picture top left, could it be TQ in Iraq? Sure looks like it!

Comment #46 - Posted by: marxxman at February 3, 2011 11:03 AM

Overhead Squats
155, 175, 185, 195, 205, 215, 225

tied PR

Comment #47 - Posted by: Kevin Bania, 28yrs, 5'10", 175 lbs, New Berlin, WI at February 3, 2011 11:03 AM

bigredsfo - thanks! I'm not sure about the 'brand' of the portable pullup bar. if you type "pull up bar" into amazon's search engine, you'll pull up a bunch that all operate under the same cantilevered principal. Of course, it's that principal that puts pressure on the doorway and can dent it so bad that its readily noticeable. User beware. Of course, it's not an issue if the doorjamb is metal, as it is in some hotel rooms. Re: Pride Mtn - my favorite winery of all time. Good stuff.

Murray - Thanks! Although I don't think standup is in my future.

Francisco - Thanks! Its a good point. 160ish square feet is smaller than a garage, but still more space than most people are willing to carve out in their home. We didn't buy our house with the gym in mind, but that's what it eventually morphed into. The equipment was gathered over the last two years, not all at once.

Eric CFNC - Thanks! Of course there's always more toys to buy…eyeing Hybrid Athletics Atlas Stones. Thinking I might make a bunch and leave them randomly around Raleigh City Parks! (j/k)


Comment #48 - Posted by: Ian (aka Mo) 39/5'8"/165 at February 3, 2011 11:46 AM

To #32 Daigle: Awesome rant on your blog!!! Loved it!!

Comment #49 - Posted by: Steve at February 3, 2011 12:45 PM

Ian - We want the atlas stone molds from Hybrid so much for our box, one day soon. We wanted to cough up the $900 for the stone making party but just couldn't spend the dough right now. I wonder if you did leave them if anyone would even notice that they weren't just big rocks?!?

Comment #50 - Posted by: Eric - CFNC at February 3, 2011 1:05 PM

Dead lift/run wod, details there.

Comment #51 - Posted by: bingo at February 3, 2011 2:37 PM

Way behind
Post workout here for future referral

Deadlift/run wod:

135# deads
400 m runs on treadmill


Laura f/48/5'7/155

Comment #52 - Posted by: power-girl at February 3, 2011 3:04 PM

24 / M / 5'9" / 135lbs


For time:
185 pound Deadlift, 21 reps
400 meter Run
185 pound Deadlift, 18 reps
400 meter Run
185 pound Deadlift, 15 reps
400 meter Run
185 pound Deadlift, 12 reps
400 meter Run


After a few days off and eating like crap, I was tore up after the first round, so this quickly became mostly about survival. I'm just glad I finished.


For time:
105 pound Thruster, 15 reps
25 pound weighted Pull-up, 15 reps
75 pound Thruster, 21 reps
10 pound weighted Pull-up, 21 reps
45 pound Thruster, 36 reps
36 Pull-ups


It's hard to type since my hands are still shaking after this. Yeesh.

Comment #53 - Posted by: BC at February 3, 2011 4:17 PM

Pat Sherwood's explanation of the WOD cycle is excellent. 10/10.

Comment #54 - Posted by: Travis Jones at February 4, 2011 6:25 AM

Nice home gym, Ian! Way to make use of your space and live the CF lifestyle. You and your wife always have an open invitation to come knock out a WOD with us over here at Triangle CrossFit. You'll feel right at home... no wine but we do have a toybox with a few dead princesses in it. ;-)


Comment #55 - Posted by: Kimberly at February 4, 2011 6:38 AM

As RX'd

Aaron: 95-135-155-175-205
AW: 75-95-115-135-155F

Comment #56 - Posted by: Aaron Acosta at February 4, 2011 12:47 PM


5K: 28:34

Comment #57 - Posted by: mom to five at February 7, 2011 4:35 PM

Great home gym Ian! You're pretty funny too! :)

Comment #58 - Posted by: Jenny at February 11, 2011 2:20 PM

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Comment #59 - Posted by: Apolonia Dahmen at August 9, 2012 12:19 AM
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