March 23, 2011

Wednesday 110323

Rest Day


Enlarge image

CrossFit Santa Clara.

"Games Reflections" with Rich Froning Jr., CrossFit Journal preview video [wmv] [mov]

Announcing the CrossFit Affiliate Gathering 2011: Big Sky, Montana, August 19-21 - video [wmv] [mov]

The Home Gym with Bill Grundler, Shell Beach Fire House - video [wmv] [mov]

Johannes Brahms, Horn Trio op. 40 finale.

Percy Bysshe Shelley - Ozymandias.

"The Messy Path to Creating Jobs" by Carl J. Schramm, Forbes.

Post thoughts to comments.

Posted by lauren at March 23, 2011 5:00 PM

Anyone else having trouble finding the wk 2 games WOD?

Comment #1 - Posted by: Alex at March 22, 2011 5:30 PM

Nevermind -- realized the wk 1 delay also pushed wk 2 back.

Comment #2 - Posted by: Alex at March 22, 2011 5:33 PM

Bill, that is a great idea showing the firehouse gym. Looking forward to working with you again, bro.

Comment #3 - Posted by: Pat Sherwood at March 22, 2011 5:45 PM

f/26/225 puppies (1 pood KB) 10:55

Comment #4 - Posted by: Kendra at March 22, 2011 6:04 PM

froning's gonna rock it this year! cant wait to see how things turn out. so many athletes pushing the envelope this year. i think its going to come down to who periodizes the smartest so they have the ability to go all out.

Comment #5 - Posted by: jordan at March 22, 2011 6:24 PM

Bill- Awesome vid of the station's CrossFit setup. Lots of creative ideas for people just getting started. All I can say is, I can't imagine stopping a killer WOD to don all your gear and go do something like fight a fire. Holy cats! You guys are tough.

Comment #6 - Posted by: Ian (aka Mo) 39/5'8"/165 at March 22, 2011 6:29 PM

Totally Jacked about the Montana FilFest!! Montana Rocks. Great Video, Sign me Up!!!

Comment #7 - Posted by: Joey P at March 22, 2011 6:39 PM

That's a great picture of some of the kids at CF Santa Clara - Jaime Loera has done an amazing job developing the program there!

Comment #8 - Posted by: cynthiaJ in Sunnyvale, CA (47/F) at March 22, 2011 6:44 PM

Montana Gathering is gonna be sweet!

Comment #9 - Posted by: Kyl at March 22, 2011 6:53 PM

One of the best short poems ever written in the English language. Echoes of Ecclesiastes ('Vanity of vanities...') - at least to me - and the wonderful image of the "boundless" sands surrounding the wrecked statue with its bold proclamation.


Comment #10 - Posted by: Dale_Saran at March 22, 2011 7:29 PM

YES!!! I'm SO there.. Just one more reason I can't wait for summer to get here :D

Comment #11 - Posted by: AllisonNYC at March 22, 2011 7:39 PM

Big shoutout to Jaime for his work with the kids. They are fired up everyday.

Comment #12 - Posted by: Michael at March 22, 2011 9:01 PM

The Forbes article seemed a little brief to me... seemed to just end. I really like the articles posted on crossfit, except this one really sucked. Go crossfi. Excited for this next cycle

Comment #13 - Posted by: Graham at March 22, 2011 9:03 PM

I'm a week into the caveman/paleo/zone diet, and it's pretty easy to grasp, except for the fat portions. Besides nuts, what is considered a fat block in the zone? A guy can only eat so many almonds in a day.

Comment #14 - Posted by: Larry S 6'3/195/35 at March 22, 2011 11:50 PM

You can try olive oil, avocado pear, soya bean oil, macadamia nuts, cashews, peanuts. .i usually just alternate.

Comment #15 - Posted by: craigb at March 23, 2011 1:35 AM

Larry, #15...

There's tons of good fat sources...coconut oil, olive oil ,avocados, lard (make it yourself to avoid crappy stuff). Grass-fed butter and ghee are not technically "paleo", but it is delicious and good to go. Avoid too many nuts as they can pile up Omega 6's pretty quickly.

Comment #16 - Posted by: rencol at March 23, 2011 3:01 AM

affiliate gathering...yes! where is the sign up page?!!!!

Comment #17 - Posted by: merle at March 23, 2011 4:00 AM

Thanks for the suggestions in fat sources Rencol and Craig.

Comment #18 - Posted by: Larry S 6'3/195/35 at March 23, 2011 4:54 AM

Love the picture of the dogs today.

Comment #19 - Posted by: JeffD at March 23, 2011 6:44 AM

Crazy stoked about the gathering this year!!!
Does anybody else have problems pulling up the website to register?

Comment #20 - Posted by: rodneyfulmer at March 23, 2011 7:14 AM

@Merle ~
go to,to register. See you in Big Sky! The Affiliate Support Team can't wait!

Comment #21 - Posted by: Paula at March 23, 2011 7:47 AM

It's awesome to see some kids developing some power here. I wish my high school athletes had some of this growing up.

There’s one possible issue though with the picture (from a track and speed development coaching standpoint). If these kids are starting from a 3 or 4-point stance (or even crouched 2-point stance), that is way to much weight. It will teach them to pop straight up out of the start, especially with a shoulder harness. Less weight and a hip harness is best when working from a starting position. Just a thought.

Comment #22 - Posted by: BP at March 23, 2011 8:42 AM

Did Wendler's SWOD that I didn't get in on Mon or
Tues. DL and Shoulder press. 5-3-1+ based off of 90% of 1RM.

Shoulder Press


Comment #23 - Posted by: fitefire12 at March 23, 2011 9:23 AM

Hey Everyone,

New to CF here and I did the WOD with the 10 down to 1 135 lbs front squats and 15 ft rope climb. My time sucked but it was an awesome workout. However since doing it my legs have been too sore to do anything and just walking sucks. My question is would it be better to keep doing the WODs as posted and wait till my soreness goes away to do another one or should I be scaling down the WODs to eliminate soreness and try to do them everyday? Thanks!


Comment #24 - Posted by: Grant Brchan at March 23, 2011 10:06 AM

20 minutes and i had to scale down the hspu's with partner assisted i fell off the x fit wagon time to claw my way up the hill again special thanks to you guys doing the level one military certs i would have been a meat head

Comment #25 - Posted by: dan smoker at March 23, 2011 10:37 AM


Regardless of your athletic background, there is nothing wrong with starting a little slow. Take some time to figure out how these WODs work. Then hit them hard in a week or so.

Comment #26 - Posted by: Tim at March 23, 2011 12:55 PM

WOD at Crossfit Carbon. Difficult WOD today. Debating on trying to get the elusive 7th round on the Open WOD #1...

Comment #27 - Posted by: Alex at March 23, 2011 1:40 PM

Make up as I am a few days behind
as always:

Treadmill run
scaled the 10k to 5k:

May be slow to some but I am making improvements.

Laura f/48/5'7/150

Comment #28 - Posted by: power-girl at March 23, 2011 1:42 PM

Someone must have renewed their Forbes subscription recently.

Comment #29 - Posted by: Jim S at March 23, 2011 2:24 PM

Shout out to SLO town! Love that Crossfit has taken a strong hold in my old hometown.

Makeup from yesterday:



Comment #30 - Posted by: clayton at March 23, 2011 2:43 PM

WOD 2: Thruster-pullup ladder

looks like more problems on games website leaked the wod

Comment #31 - Posted by: Smithy at March 23, 2011 3:38 PM

WOD 2 was posted by mistake for a brief moment. Looks like the website still has plenty of bugs.

Comment #32 - Posted by: Smithy at March 23, 2011 4:42 PM

anybody hear about this? Any idea what kind of workout these kids were doing? Sounds like classic rhabdo conditions like were warned about in that classic crossfit article from way back: kids hadn't worked out in 3 weeks, were encouraged to go hard, now 13 with rhabdo. Trainers didn't realize what it was until they diagnosed a kid with high blood pressure. All they say in the article is that it was a "squat based workout".

ps fyi, I'm not a troll, i love xfit and i've been doing it for 2 years, i'm just curious if anyone knows exactly what the kids were doing

Comment #33 - Posted by: Scott at March 23, 2011 5:02 PM

Scott, check on CF football talktomejohnnie, search iowa football and rhabdo.

Comment #34 - Posted by: brian p m/34/5'8-1/2"/169 at March 23, 2011 5:17 PM


15-13-...3-1 HSPU alt. with 1-3-5...15-15 L-PU
In 2006 I did regular PU so did those here, too. I did ~70% of the PU on the Gravitron; here none. 2006 time 17:40


Yup, this stuff works.

Comment #35 - Posted by: bingo at March 24, 2011 4:36 AM

is there any reason crossfit posts need to constantly have an article on the economy from a guy that inherited all of his money and simply took over his father's business operations?

the man is an advocate of a tax system invented by the man who created scientology.

Comment #36 - Posted by: Brad Mills at March 24, 2011 4:51 PM


5K: 28:52

Comment #37 - Posted by: mom to five at March 24, 2011 8:25 PM


45lbs Personal best

Comment #38 - Posted by: onepostandimout at March 25, 2011 7:11 PM

Seriously much respect to Bill Grundler... that is some creative stuff he did... :D

Comment #39 - Posted by: Chico at March 27, 2011 3:41 PM
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