March 11, 2011
Roadside Entertainment filming Jason Khalipa and Paige Nutt for Reebok at the Ranch in Aromas, CA.
"CrossFit Powerlifting Division", CrossFit Journal preview video [wmv] [mov]
Grand Opening at CrossFit Liberation - video [wmv] [mov]
The Home Gym with Danyel Claire - video [wmv] [mov]
Franz Liszt, Totentanz.
George Orwell - Shooting An Elephant.
"The Mead List: World's Top Ten Gaddafi Toads" by Walter Russell Mead, The American Interest.
Post thoughts to comments.
Posted by lauren at March 11, 2011 5:00 PM
WOD Stalling....love the Garage Gym Danny! Solid!
Ok, I realy need a hand here, and I mean 2 hands ! I've got blisters all over my hand's and finger's. Dont know what to do ???
Whenever an article mentions Walter Duranty with regards to Stalin, you can be sure the author is prepping the perverbial battlefield to make the case for an American-led occupation of a foreign country.
Wear that zigtech with pride!
The Asian guy is totally thinking, "Dude. I wish I had abs like that Jason guy..."
The Ranch!!! Still love how low key the ranch is. Too bad the CrossFit Games outgrew the facilities.
Dani! Made the main site...nice work!
wonder if those zig shoes are Pose approved given the 2" sole -hahaha! Not a fan. Ill stick with the inov8s. Khalipa is going old school. Im predicting a comeback for JK this year.
Zigs might be the worst Crossfit shoe ever, Minimus by NB is something Reebok needs to mimic, they are rawking CF shoes
Did Pull-Up WOD from yesterday.
Round 18 +6 more pull ups.
Danyel, that garage gym is pure CrossFit. I think it is beautiful. It has everything you need and nothing you don't. It's perfect.
9 rounds, hands were killing me. +7
The minimalist in me says to CrossFit barefoot, as I usually do. That is of course unless it is a run. Some how, my feet cannot take much more than a mile barefoot. Regardless, as the treadmill is to un-ergonomic running, so the tennis shoe is to un-ergonomic running. I understand the intention of the polymers and cushions. I know that the impact that we absorb through the legs is immense. However, with proper POSE style running this can be minimized. We can move how we were designed to move. Lifting, jumping, walking and running can all be done properly with minimal injury. We just have to unlearn years of "shoe science" and know that in the end, the human body can do it!
@ Danyel Claire. Home gym looks awesome, I operate under similar conditions sharing a garage.
Stud bar is clutch, that thing is rock solid. Recommend it to anyone looking to get their own P-bar.
WOD stalling...I'm so happy you mentioned this. For those of us working out by ourselves or at a home gym by ourselves, this is a more significant part of a workout them others may realize.
That motivation to hit a WOD hard, to potentially set a PR when you are by yourself, is commendable.
You have a tough mindset Danyel (and everyone else working out on their own). Keep it up!
I'm curious about the training routines of the top level crossfitters. Do you only complete the workouts of the day, or after a workout do you work technique, or add an additional workout? I've always been a relatively low heartrate advocate for long periods to build my cardio base (145 BPM for me), so on the off days, or cardio light days I've been hitting the treadmill. I'm finding that on high cardio workouts, my body seems to like the full body approach over just sprint and track intervals.
I've been glued to crossfit now for 5 months, and have seen great gains in overall fitness, I'm convinced it's the best approach for military/law enforcement, and most sport training.
#14 Jason - do you realize how much you contradict yourself in your post? Shoes cause injuries when you run, so run POSE-style barefoot to reduce injuries, but you can't run barefoot because it hurts too much....
Barefoot running I can accept I guess, but POSE is nothing more than snake oil. No elite runner in any running event uses that nonsense.
The Reebok video alluded to them designing some sort of "CrossFitter shoe" we will see... we will see...
For now track flats and similar minimalist shoes will win the day for me.
I second the Minimus comment. Now, I've never been in a pair of Zigtechs, Inov8's, or FF's, so I can't say the Minimus is the best thing since sliced bacon, but I love'em so far for what I do.
Can we at least wait until they put out a decent CrossFit shoe and stop wearing the silly Zigtech's in these promotions. It looks like someone from an aerobics video; tacky and cheap.
Thats an Awesome Garage gym! You said "thats it" Hell thats everything you need its perfect. Park the Harley in the house, It will give you more room in the garage for the important things like equipment.
Tell Jason he needs to get chest to bar next time! :) Great shot!
Everything evolves and I commend CF for doing that, but it's hard to state it's the "anti-Big Box Gym" anymore without looking back at its humble roots and missing them. Maybe we'll be lucky enough to see Sid the Kid knocking off "Fran" in the next Reebok ad saying how CF made him the best hockey player on the planet...
#17 - I do not necessarily agree with you on the POSE being snake-oil.
However, I can see from my post how it can seem like a contradiction. My point is, with all of the running that I have done with shoes on, to just go barefoot always would be more injurious than easing into it. That is what I meant when I said "much more than a mile".
I believe barefoot running is better than shoe running. However, that is only a hypothesis and does require much more observation and interpretation.
I did a hike in Copper Canyon down in Mexico several years ago. I got a chance to see first hand the famous Tarahumaras and their minimalist to barefoot running style. We hiked along side of a 50+ year old Tarahumara who outpaced us step for step the entire way. At the end of the trip he spoke briefly about the area, took a couple of sips of water and then bounded back the other direction at a quick run. The entire time he was barefoot.
Now I realize that this man has grown up in an environment that fostered him that ability to toughen his feet and his legs. I however did not. So, it would seem that the fact that when I run barefoot it hurts much more than with shoes and this guy does it like he was born to do it are proof that barefoot running is better for you. However, correlation does not prove causation. So more empirical evidence would be appropriate.
It goes with out saying though, the latest trend and fad of barefoot and minimalist running in America has produced some excellent results. Of course this is from my first-hand perspective in seeing those I work with and my friends who have whole heartedly embraced the idea. For the past 3 years I have run in Inov-8's F-Lite 230s. I still have not bitten off on the VFFs. But perhaps I will.
Swinging those sledge hammers close to glass doors and panels adds another dimension to the work out.
Great looking box!
As someone who's 6' and 210, Khalipa's a role model. I'm a big guy with very low bodyfat, but it's always cool to see an even bigger guy with the ability to throw his weight around and run like he's 140 pounds!
Best of luck at the Games!
Does anyone have an answer to comment #17 - I have been curious about this exact same issue.... Is the WOD the only way that top crossfitters train?
Dale (#21). Well said. no one wears that stuff anyway unless you are going to a step aerobic class at Gold's Gym afterwards. To see the top guys go from wearing what they usually wear (which generally looks pretty cool) to being covered from head to toe in dryfit makes me laugh.
these shoe comments are funnny. they're doing pull ups. what does it even matter what kind of shoe they're wearing? i guess if the were using them as mittens i might see the relevance...
Crossfit will get you a lot of things fitness-wise, but solely following the mainsite will not get you a 600+ deadlift or 400+ bench. Periodization is vital to building strength, and a solid strength program coupled with Crossfit wods as conditioning and skill work will yield better benefits than mainsite wods alone.
Just curious, would you guys really recommend reading The Paleo Solution....debating on buying it or not. Also....is there a paleo cookbook one would recommend? The Paleo Diet Cookbook or The Primal Blueprint Cookbook?
usually run 5K on weekday rest days, but today joined son on his C25K walk-run
2. if you're not sure you can always check your public library even if they don't have it they should be able to get it thru interlibrary lending services you might have to pay 2-3 dollars to ship it but it's a cheap option even if you can't get it free locally. also even if you don't 'buy in' to the paleo gig, it's usually a good idea to know the otherside of a viewpoint or position you don't agree with (again whether you do or don't it's a good read). this at least helps you understand your own view and can help you determine where you might have some knowledge gaps in your position
Thanks everyone. It was fun putting it all together to make it functional. As far as the WOD stalling goes, it IS challenging sometimes. I race against the clock, but on heavy lifting days, I tend to under estimate myself. If I walk away thinking I could have done more, I keep that in mind for next time ;)
#2 Stef-For the healing process, I use new skin. Don't go for the spray...go for the little bottle with the brush. Caution: It will sting, but only for a sec while it dries. After you heal, look on youtube for ways to tape your hands: http://www.youtube.com/watch?v=DBXyuyr_-gI
Conspicuously (or perhaps, xenophobicly) missing from Mead's list of "Toads" were Obama, and all the other Gadaffi-handshakers those who came before him.
CF Sectionals Epiphany
It just hit me. I don't forsee any running WOD's during Sectionals. The limitation of running with a camera highly removes this monostructral exercise. At the same time HQ is quite inventive, they might be able to circumvent that somehow.
memories of "the hill" at The Ranch! Nice C2B pull ups.
read the paleo soultion, a good read and helps explain the science and thinking behind going paleo. however in regards to getting some cookbooks, i did when i started paleo a couple of years ago. now though i pull all recipes of the net, so am not limited at all.
i recommend reading all the free information and recipes out there as you really dont need to spend any money to get what you can for free and also contstanly changes.
a good site to pull recipes from is the www.primal-palate.com. hope that helps
WOD Stalling: I love CrossFit jargon. I knew I wouldn't WOD this weekend, so I did yesterday's but subbed in push-ups. HOLY CRAP!!! It snuck up on me like Jack the Ripper in a dark London alley. The "wall" hit me hard at about round 16. Got through 17 rounds with 14 extra push-ups. Anyone else ever try that? Just wondering.
To CS #31: mainsite WODs alone will also not get you a 2:30 marathon or doing the splits. If you desire to get strong then you may need to supplement strength-but you won't build much endurance. If you desire to build endurance then CFE will help-but you won't get much stronger. Work your weaknesses ala Speal.
Did yesterday's WOD - 19 rnds + 3 RX. It put me in my place.
Did reebok stop making horrible shoes or something?
Hey Jason, how may Tarahumara's have won gold medals in any Olympic distance running event... just sayin'... and the Leadville 100 doesn't count for anything because any elite marathoner would destroy any "elite" ultra runner, which is why a CFE runner can place second in an ultra, but you've never heard of any CFE runner placing second in any competitive marathon.
Incidentally, please show me a CFE guy running a 2:30 marathon. I'm not hating, just asking for the proof. That 2:30 runner doing CrossFit probably was a potential 2:15 guy who got sick of being skinny and wanted to be more functionally fit. This is coming from a guy with a 30:45 10K PR, BTW. I love CrossFit, but let's stop fooling ourselves that it's going to cure cancer and set a world record in any specialty event. I'll never stop, but if I had a kid come to me and ask me how he could be the best runner in the world, I'd tell him to model himself after the Kenyans not Speal.
@ 32 TODD.
Get The Paleo Soultion, fun easy read with CraZY info and knowledge. Follow it and see WONDERS. Learn. $14 at Amazon is a steal. Pass on to someone that needs it after your done with it and save a life or two :)
Very true CFinBkk. Very true.
"explosive hip extension" WOD: 5 RFT 5 hanging snatch pulls 95 lbs., 10 box jumps 30" box, 20 1-arm kb swings 40 lb. kb. Time 12:30 (approximate based on last four rounds - forgot to start the stupid watch on round 1). Sore and tight today, so started off with lots o' mobility work, finished up with yet more.
#32 Todd, I have the Paleo Diet Cookbook and it's very good. I like it better than the Primal Blueprint because the recipes are more straightforward.
#44 CFinBKk...too true, too true. A big part of the problem is trying to sell this whole POSE thing as a legitimate methodology. You won't see any Kenyans POSEing, nor Bolt, Michael Johnson didn't, Ryan Hall, nope...
I just went for a 4 mile trail run and yesterday's WOD 16 rounds... it emptied my tanks.
for those wondering if the elite follow the main site, i think it is a pretty obvious NO!.... they do their own programming and cycles. 1 a day, 2 a day, 3 a day ... sometimes more!
So ready to rest today... I'm not sure if I can lift anything after 261 pull-ups yesterday....
Great Vid of Garage Gym!
"WODstalling": (v) Eng., Def: To procrastinate from doing the WOD. A useful and often used verb!
Rested yesterday. Rowed 5 minutes and jumped rope 5 minutes. So I went and worked on thrusters with the 45 lb bar. 5 sets for 15. Shoulder felt good as I got warmer.
Then Deadlift worked 95/15, 135/10, 185/10, 225/10, 225/10, 225/10, 225/10.
Then hanging leg raises 3 sets for 5 reps. That hurt the shoulder to support my weight evenly and load it up with the leg raise.
Overall felt good. But didn't want to go to heavy with the deadlift because I ran 2.5 miles the last 2 days and my left ham was tight. I'm working on following the WOD's, but still have mobility/ strength issues with the shoulder. Positive though.
Ran 5k in a slow 30min
Running first 5k in Holyoke Ma next Saturday
Yeah, disregard that last part about the "My first 5k. Just found out it was a 10k. Well. Time to double down.
Love the GG vid, thanks! Awesome GG.
Excellent story as well, hits home on a number of fronts. As always, curious how much easier it is for the average reader to identify with the dying elephant than the dead human it killed.
No doubting that empire is as cruel to beasts as to men ...
Paige kicks ass and the shoes rock!