March 11, 2011

Friday 110311

Rest Day


Enlarge image

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 the Garage Gym Danny! Solid!

Comment #1 - Posted by: JD at March 10, 2011 5:17 PM

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 ???

Comment #2 - Posted by: Stef at March 10, 2011 5:17 PM

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.

Comment #3 - Posted by: Mikes at March 10, 2011 5:22 PM

Wear that zigtech with pride!

Comment #4 - Posted by: Jon Boy at March 10, 2011 5:27 PM

The Asian guy is totally thinking, "Dude. I wish I had abs like that Jason guy..."


Comment #5 - Posted by: Sakura at March 10, 2011 5:28 PM

The Ranch!!! Still love how low key the ranch is. Too bad the CrossFit Games outgrew the facilities.

Comment #6 - Posted by: Eric - CFNC at March 10, 2011 5:29 PM


Comment #7 - Posted by: mcheh1 at March 10, 2011 5:30 PM

Dani! Made the main site...nice work!

Comment #8 - Posted by: Brian at March 10, 2011 5:32 PM

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.

Comment #9 - Posted by: fox at March 10, 2011 5:54 PM

Zigs might be the worst Crossfit shoe ever, Minimus by NB is something Reebok needs to mimic, they are rawking CF shoes

Comment #10 - Posted by: drawk at March 10, 2011 6:50 PM

Did Pull-Up WOD from yesterday.
Round 18 +6 more pull ups.

Comment #11 - Posted by: Chach at March 10, 2011 6:59 PM

Nipples to bar Jason!

Comment #12 - Posted by: Dave Lipson at March 10, 2011 7:01 PM

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.

Comment #13 - Posted by: Pat Sherwood at March 10, 2011 7:34 PM


9 rounds, hands were killing me. +7

Comment #14 - Posted by: Todd at March 10, 2011 7:38 PM

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!


Comment #15 - Posted by: Jason at March 10, 2011 7:45 PM

@ 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!

Comment #16 - Posted by: harry m/23/170 at March 10, 2011 8:35 PM

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.

Comment #17 - Posted by: Larry S 6'3/195/35 at March 10, 2011 8:36 PM

#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.

Comment #18 - Posted by: Diabolical at March 10, 2011 10:43 PM

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.

Comment #19 - Posted by: Kris S at March 11, 2011 2:38 AM

drawk #9
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.

Comment #20 - Posted by: stratwood at March 11, 2011 2:57 AM

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.

Comment #21 - Posted by: Dale Finlayson/ M/ 28/ 78kg/ 176cm at March 11, 2011 3:33 AM

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.

Comment #22 - Posted by: kevenator at March 11, 2011 3:54 AM

great week of WOD

Comment #23 - Posted by: opie at March 11, 2011 4:01 AM

Tell Jason he needs to get chest to bar next time! :) Great shot!

Comment #24 - Posted by: nick at March 11, 2011 4:56 AM

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...

Comment #25 - Posted by: flip at March 11, 2011 5:09 AM

#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.


Comment #26 - Posted by: Jason at March 11, 2011 5:58 AM

Swinging those sledge hammers close to glass doors and panels adds another dimension to the work out.
Great looking box!

Comment #27 - Posted by: Frank at March 11, 2011 5:58 AM

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!

Comment #28 - Posted by: John@ElCid at March 11, 2011 6:28 AM

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?

Comment #29 - Posted by: chuck-O at March 11, 2011 6:35 AM

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.

Comment #30 - Posted by: fox at March 11, 2011 6:41 AM

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...

Comment #31 - Posted by: eat the worm at March 11, 2011 7:07 AM

Comments 17/29:

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.

Comment #32 - Posted by: CS at March 11, 2011 7:39 AM

Just curious, would you guys really recommend reading The Paleo Solution....debating on buying it or not. there a paleo cookbook one would recommend? The Paleo Diet Cookbook or The Primal Blueprint Cookbook?

Comment #33 - Posted by: Todd at March 11, 2011 7:40 AM


usually run 5K on weekday rest days, but today joined son on his C25K walk-run

Comment #34 - Posted by: mom to five at March 11, 2011 7:42 AM

@ #32/"Todd"
1. yes
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

Comment #35 - Posted by: mc at March 11, 2011 8:03 AM

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 ;)

Comment #36 - Posted by: danirox (f/28/5'9"/142) at March 11, 2011 8:13 AM

#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:

Comment #37 - Posted by: danirox (f/28/5'9"/145) at March 11, 2011 8:21 AM

Orwell is a great writer, that is one of his saddest stories. Especially right after reading this:

Comment #38 - Posted by: MVE m/62/5'8"/157 at March 11, 2011 8:29 AM

Nice home gym !!!!:D

Comment #39 - Posted by: Lars Martin 16/84kg/189cm at March 11, 2011 8:41 AM

Conspicuously (or perhaps, xenophobicly) missing from Mead's list of "Toads" were Obama, and all the other Gadaffi-handshakers those who came before him.

Comment #40 - Posted by: Wayne - m/47/5'9"/185lb at March 11, 2011 8:42 AM

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.

Comment #41 - Posted by: mario a at March 11, 2011 9:16 AM

memories of "the hill" at The Ranch! Nice C2B pull ups.

Comment #42 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 11, 2011 9:22 AM

Comment #43 - Posted by: nobody at March 11, 2011 9:30 AM

comment 32.

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 hope that helps

Comment #44 - Posted by: rob at March 11, 2011 9:40 AM

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.

Comment #45 - Posted by: MikBu M/32/72"/210 at March 11, 2011 9:53 AM

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.

Comment #46 - Posted by: Jon at March 11, 2011 10:28 AM

Did yesterday's WOD - 19 rnds + 3 RX. It put me in my place.

Comment #47 - Posted by: CF_Crazy at March 11, 2011 11:02 AM

Did reebok stop making horrible shoes or something?

Comment #48 - Posted by: M Train at March 11, 2011 11:08 AM

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.

Comment #49 - Posted by: CFinBKK/35/M/70/173 at March 11, 2011 11:35 AM

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.

Comment #50 - Posted by: CFinBKK/35/M/70/173 at March 11, 2011 11:41 AM

@ 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 :)

Comment #51 - Posted by: danlau at March 11, 2011 12:01 PM

Very true CFinBkk. Very true.

Comment #52 - Posted by: ds at March 11, 2011 12:03 PM

"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.

Comment #53 - Posted by: Kamper M/46/205/74" at March 11, 2011 12:34 PM

#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.

Comment #54 - Posted by: Latham M/30/200 at March 11, 2011 1:19 PM

#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...

Comment #55 - Posted by: Diabolical at March 11, 2011 1:50 PM

I just went for a 4 mile trail run and yesterday's WOD 16 rounds... it emptied my tanks.

Comment #56 - Posted by: fit4life at March 11, 2011 2:07 PM

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!

Comment #57 - Posted by: jkel at March 11, 2011 3:51 PM

So ready to rest today... I'm not sure if I can lift anything after 261 pull-ups yesterday....

Comment #58 - Posted by: Joey at March 11, 2011 4:15 PM

Great Vid of Garage Gym!

"WODstalling": (v) Eng., Def: To procrastinate from doing the WOD. A useful and often used verb!

Comment #59 - Posted by: lunatic71 at March 11, 2011 5:18 PM

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.

Comment #60 - Posted by: Daniel Anderson at March 11, 2011 5:33 PM


Ran 5k in a slow 30min
Running first 5k in Holyoke Ma next Saturday

Comment #61 - Posted by: onepostandimout at March 11, 2011 7:03 PM

Yeah, disregard that last part about the "My first 5k. Just found out it was a 10k. Well. Time to double down.

Comment #62 - Posted by: onepostandimout at March 11, 2011 7:23 PM

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 ...

Comment #63 - Posted by: Apolloswabbie 72.5 209 46yoa at March 11, 2011 7:37 PM

Paige kicks ass and the shoes rock!

Comment #64 - Posted by: janet at March 15, 2011 11:25 AM
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