March 27, 2011

Sunday 110327

Rest Day


Enlarge image

"My husband, Jon VanDoran, was born 8 weeks premature and incurred a spinal cord injury immediately after birth. He walks on crutches and is one of the most inspirational guys I know! Nothing keeps this guy down! So, when I challenged him to do and handstand push up while I laid underneath him, he took the challenge" - Talia VanDoran, Nashville, TN.

"Developing the Behind-the-Neck Split Jerk With Coach B: Part 3" with Coach Mike Burgener and Dave Lipson by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Powerlifting for CrossFitters" with Mark Bell, CrossFit Journal preview video [wmv] [mov]

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

Week 1 of the Reebok CrossFit Games Open at Atlas CrossFit - video [wmv] [mov]

Frederic Chopin - Ballade No. 4 Part 1, Part 2.

Lewis Carroll - You Are Old, Father William.

"For a Company That Sells Productivity, A Space That Fosters It" by Alissa Walker.

Post thoughts to comments.

Posted by lauren at March 27, 2011 5:00 PM

Totally inspired by the pic and narrative! I love what CrossFit does, but I love what my wife does to inspire me more!!! Thanks VanDoran Fam!

Comment #1 - Posted by: MSgt B. USAF at March 26, 2011 5:03 PM

great workout

Comment #2 - Posted by: who? at March 26, 2011 5:12 PM

Mr. VanDoran makes me look like a wuss, I've got to quit whining about little aches and pains and just do what needs done! Great pic!

Comment #3 - Posted by: krama58 at March 26, 2011 5:23 PM

Illness and disease may take body parts and/or how they can not take away one's determination, perseverance, sense of humor, and will to survive and live life to the fullest.

Keep living your dream Talla and Jon.

Comment #4 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at March 26, 2011 5:28 PM

Thanks Pat, great insight and deconstruction of the programming, demonstrates the rational and thinking behind the program. Great job.

Comment #5 - Posted by: Paul McMillan at March 26, 2011 5:31 PM

Love the WOD cycle review videos Pat. Keep it up.

Comment #6 - Posted by: Jay at March 26, 2011 5:35 PM

F'ing AWESOME picture and couple. I love it!

Comment #7 - Posted by: Pit Master at March 26, 2011 5:45 PM

Great Pic.

Comment #8 - Posted by: Harris AMU at March 26, 2011 5:54 PM

Nice picture... awesome couple... congratulations... really loved it...

Comment #9 - Posted by: Yamazawa at March 26, 2011 5:55 PM

Really like the WOD cycle review videos, and missed them when they went away. It is a tremendous help to know WHY we are doing a workout, not simply what to do without any context. Keep it up!

Comment #10 - Posted by: Joel at March 26, 2011 6:37 PM

Really like the WOD cycle review videos, and missed them when they went away. It is a tremendous help to know WHY we are doing a workout, not simply what to do without any context. Keep it up!

Comment #11 - Posted by: Joel at March 26, 2011 6:38 PM

Love the pic! and the Lewis Caroll poem!

Comment #12 - Posted by: Jonathan Smith at March 26, 2011 7:15 PM

Was the picture taken somewhere in Nashville? I've been blaspheming the name of Crossfit for a couple years on my own in Hillsboro Village, but never thought there was a big scene for it here. I'd be honored to train with you guys!

Thank you for being my inspiration today.

Comment #13 - Posted by: Keith at March 26, 2011 7:17 PM

Had problem for almost a week with games site not loading at all, I on a whim deleted my bookmark for the site and went back off a google search and it opened right up. Don't know why or how, but it worked.
Glad to see the WOD reviews back up, I appreciate the programming discussions!

Comment #14 - Posted by: josh t at March 26, 2011 7:19 PM

What a pleasant surprise of an awesome photo, great WOD cycle breakdown and Carroll poem.

Comment #15 - Posted by: Kelly at March 26, 2011 7:30 PM

This is awesome, I just got done finishing off "Faturday" with these two amazing people. It has been an awesome experience getting to know Jon and Talia over the past couple of months. It is an inspiration to see and understand all the adversity Jon has gone through in life and the type of man that he strives to be, but to him it is normal, its what he expects of himself. Jon and Talia are amazing people and it is an honor to know them. "Keep it simple."

This pic was taken at Crossfit Murfreesboro, and yes it is nonsense that there aren't more boxes in Nashville. We also WOD at RK Crossfit, which is in Old Hickory(Lakewood)

Comment #16 - Posted by: Kyle Mooneyham at March 26, 2011 7:46 PM

In youth we have warm hopes, which are soon blasted by rashness and negligence, and great designs which are defeated by inexperience. In age, we have knowledge and prudence, without spirit to exert, or motives to prompt them; we are able to plan schemes, and regulate measures, but have not time remaining to bring them to completion (Samuel Johnson)

Wataching Bolet play Chopin is like watching a golem conjure the sound of a babbling brook out of an astroid desert. Listening to Bolet play is like swimming in the brook itself. They just don't make'em like that anymore, No No...There's no one like this in my office....guys like this don't take office jobs....they don't allow themselves to be filmed speaking either...they come from the long 19thC and have been made to stay far too long into the short 20th.

Having said that, Pat's vid's are great (yeah 21ar C - buck rogers is around the corner). He's straight up, whether over a 4oz scoop of peanut butter and a half pound of bacon in the Tuscon Airport, or after a head-to-head AMRAP muscleup/pistol WOD with a 130 pound olympic gymnast, he seems sincere. Beer or Beaujolais he's good-to-1-2-3-go.

If this gets posted I'll get Cormac McCarthy to show up at the Home Depot Centre on July 29. the VanDorans. Really, the rest is B.S.

Comment #17 - Posted by: Prolix at March 26, 2011 7:52 PM

I could not do that, and I have no excuse even close to your husbands, thanks for the wake up call!! Congrats to you both

Comment #18 - Posted by: ethan at March 26, 2011 7:53 PM

Mr. McCarthy will be there (but he won't be happy).

Comment #19 - Posted by: The Judge at March 26, 2011 7:55 PM

great pic Jon and Talia!
and keith this pic was taken at
CrossFit Murfreesboro!
swing by anytime.

Comment #20 - Posted by: david B at March 26, 2011 8:04 PM

I love the programming videos. Great insight. I would have liked to hear a little discussion about the amount of legs three days in a row. I have to admit, my glutes and hamstrings were toast before today's WOD and though I did finish, the level of fatigue I had going into the workout made me worry about the potential of injury. I haven't had that worry in a couple of years until today.

Anyway, thank you HQ for all that you do.

Comment #21 - Posted by: Jim at March 26, 2011 8:12 PM

This is awesome, I just got done finishing off "Faturday" with these two amazing people. Jon and Talia are awesome people, and it has been such an experience getting to know them over the past few months. It has been such an inspiration to see and understand all of the adversity that Jon has been through in life and the man that he strives to be, but to him it is normal and its what he expects of himself. So cool that you guys made it on the mainsite, but I know Jon won't think anything of it. It is an honor to know these to people and call them friends. "Keep it simple"

Comment #22 - Posted by: Kyle Mooneyham at March 26, 2011 8:26 PM

Not to be divisive but if you have been powerlifting since you were a kid aren't you a powerlifter and not a crossfitter? It's funny that all these videos are posted about "crossfit powerlifting" and "crossfit striking" when these things are in reality just powerlifting and martial arts. I've been doing crossfit or crossfitfootball for almost three years but give me a break.

Comment #23 - Posted by: Mitch P at March 26, 2011 8:27 PM

Let's not forget the Chopin. And this is the greatest of the four ballades. I was not familiar with Bolet previously, but he is clearly a master.

Well done, HQ.

Comment #24 - Posted by: Mel/38m/5'10"/175 at March 26, 2011 8:38 PM

Pat Sherwood video was great. I like them keep them coming HQ.

Comment #25 - Posted by: Keith at March 26, 2011 9:17 PM

No limits. I love it. Way to live life, Jon!

Comment #26 - Posted by: Ian Carver - CrossFit Centurion at March 26, 2011 9:23 PM

love the pic! that pic was taken at my box baby!

Comment #27 - Posted by: Koby at March 26, 2011 9:35 PM

very cute

Comment #28 - Posted by: Brit at March 26, 2011 11:33 PM

Uhmm. I want to like the programming vidoes -- and think Sherwood is the shiznit -- but I don't see anything about why the WODs were what they were. Maybe I'm missing something, in which case I'm guessing I'll be edumucated. . .

I merely see Pat describing what the WODs were. . . I don't see any meaningful description of what the WODs were designed to achieve.

I hope this doesn't make me a "hater". . .

Comment #29 - Posted by: Tom at March 27, 2011 1:02 AM


Ran 5 miles to work the lactic acid out of my legs from Abbate. Felt really strong. Finished in 36:30 with the last 400m in 1:30.

Comment #30 - Posted by: Aaron D. Selph at March 27, 2011 2:38 AM

Anyone elses hams sore from the last 3 days?

Comment #31 - Posted by: Larry S 6'3/195/35 at March 27, 2011 5:40 AM

Awesome picture. It's people like the two of you that keep the rest of us pushing for more. Thank you.

Comment #32 - Posted by: Berto Da Kidd at March 27, 2011 6:29 AM

Sunday musings...

1) Time. Struggling with the 3 hour time zone difference between Cleveburg and San Diego. 4 days is simply too short to be comfortable in either zone.

2) Moonscape. I can't decide if the foothills between San Diego and Ramona look more like some exotic scene from a Ray Bradbury novel, or a Chunky candy bar.

3) Open. Hotels are like hospitals, or at least they SHOULD be. Who ever heard of a 1000 room hotel in a convention city whose services are only open M-F?

4) Community. We had a spirited discussion over dinner last night about the Main Page here chez Crossfit and its place in the Crossfit community. It was kicked off by a well-known, universally beloved CF Cert "Flowmaster" who bemoaned the tone of the conversation. It's his contention that it's less hospitable here now.

Like so many things Crossfit our little world here on the "comments" section, what I have called the Crossfit Dinner Table, our little world has changed these last 5 years. Some occasional revolution...always change. In the beginning there was Crossfit Santa Cruz, the original HQ, the mystical, magical mecca which now exists only in our memories. The Crossfit community consisted of only the CF SC trainers and athletes, all of whom had physical access to Coach. A little web site in 2003 attracted an equally little following, one which grew to include a few thousand people when I arrived. Without the option to join your own CF SC you hung out here.

Friends were made. Heck, we have two pending nuptials among couples who literally met HERE! It was a good, magical place. Kindness abounded, and even the snarkiest of snarks, like the mystical, almost mythological Matt G., had a hidden heart of gold. It could be tough love, but it was always a kind of love. Now? Well, that particular part of the CF community has moved to Affiliate gyms, Affiliate blogs, and to some degree Facebook. Fractionated, sectional, and no longer a universal whole, the community is now more like the CAtholic Church: everyone is doing Crossfit with Crossfit somewhere, but each somewhere is not chatting with somewhere else.

So, whither the Main Page of I love it here. Heck, without the comments section there would be no "bingo". But things change. There is evolution. The community grows and it moves, splits and separates as it re-connects in new, unplanned ways. Truly, I have no insight on this question, and after much back-and-forth last night we were collectively without a consensus.

It will be a question to be answered by two people only, if an answer is to be had at all.

5) Happy. I met a profoundly unhappy young woman last night. She's not depressed, and she appears to be otherwise healthy, but she is quite unhappy with a couple of very substantial parts of her life. Worse, she feels powerless to change this. Indeed, she feels oppressed by this unhappiness. As an outsider (she is a friend's client and I'd never met her; I'll likely never see her again) her core problem was blindingly clear:

She had relinquished ownership of her own happiness.

Few of us ever have ownership of the substantial aspects of our lives. Almost no one ever really owns a business, and most of those who do really just own a job. The majority of people work for someone who owns their job. Outside of work a surprising number of people own very little of their relationships; they allow others to drive, and their satisfaction and happiness is driven by others. They are the cheese to everyone else's grater, little bits of themselves shaved off so that someone else can be happy.

I don't think it has to be like that. I think that YOU own your own happiness, and that is what I told this young woman.

I think that YOU own your own happiness, or at least enough of it that it should take some very powerful force to take it away from you. It's OK to move toward happy and away from unhappy. Really. You may not arrive there right away; heck, it may be a really long drive. But you own your happiness, and if you won't start moving it's the rare and fortunate person who will be driven to "happy" solely by someone else.

You can't buy happy, and sometimes happy is hard and too-long in the arriving, for sure. Don't let some someones control all of your happiness. Don't give away the control of happy.

Take ownership of your own happiness.

I'll see you (let's hope) next week...

Comment #33 - Posted by: bingo at March 27, 2011 6:44 AM

#13, The pic was taken at CrossFit Murfreesboro! Come on down whenever!

Comment #34 - Posted by: Evan Satterfield at March 27, 2011 6:46 AM

Sunday musings around 30.

Comment #35 - Posted by: bingo at March 27, 2011 6:56 AM

Pat Sherwood is a Jedy. Pat can make a cavemman understand everything, even if he is speaking in English to an Hispanic person that doesn't speak english, they will understand Pat's intent and lecture. :) Have a nice one Crossfiters.


Comment #36 - Posted by: SANTI at March 27, 2011 7:15 AM

I just saw this link:

I thought the conventional wisdom is that it is not beneficial to train with weights until about 15 or 16 because the skeletal structure is still growing. Can anyone explain to me how what these kids are doing is safe?

Comment #37 - Posted by: Jason at March 27, 2011 7:23 AM

Game site will not let me submit. I see the article that says, "too bad", if you can't get through to post, but really? I've been trying all morning. Why give us the deadline of 17:00 PDT Sunday if in reality the site won't work on Sunday. The whole point is to let every athlete compete. So, let us post. Please give us a solution- don't just say "too bad."

Comment #38 - Posted by: geoff at March 27, 2011 8:24 AM

LOVE LOVE LOVE this picture! Strength, beauty, determination and love all there in one awesome photo! The tattoos are amazing!!Thanks for the inspiration....

Comment #39 - Posted by: shariBaby/5'2/102 at March 27, 2011 9:06 AM

@ Talia VanDoran
-That’s awesome, great photo!

@ Bingo
-All true brother, thanks for the good comments!

"Life is short, and full of disappointments and set backs; being happy is a choice based on a high visual horizon of better things yet to come." -Gar

Comment #40 - Posted by: Gar at March 27, 2011 9:17 AM

Great pic, badass.

Comment #41 - Posted by: jesse at March 27, 2011 9:34 AM

Way to represent, Nashville Crossfitters! Very motivational for the entire Crossfit community!

Comment #42 - Posted by: Clay J at March 27, 2011 9:34 AM

Hats off to you VanDoran. From a fellow Nashvillian.

Comment #43 - Posted by: Mike at March 27, 2011 9:35 AM

To our CF Community and friends alike:

Thanks for all the words of encouragement and support. We have found a really nice home in this crazy world of fitness. Jon says, “It’s nice to know that me “having fun” can inspire people to push harder in their own training and living.” He has been equally inspired watching all of our CrossFitting friends bust their butts on a daily basis. Without you guys, we wouldn’t be having this much fun. Thanks to RK CrossFit and CrossFit Murfreesboro for embracing us! Jump in with both feet and freak out the squares!

Jon and Talia VanDoran
A.K.A. The Gimp and The Girl
Nashville, TN

“Before being introduced to CrossFit, the world seemed much fatter.” ~Jon VanDoran

Comment #44 - Posted by: Jon and Talia VanDoran at March 27, 2011 9:46 AM

Great post today, it makes the "rest day" more than just "not workout day."

Awesome inspiration photo.

Pat Sherwood's breakdown for the week was informative too to help me structure workouts for days that the Rx'd WOD isn't an option where I am.

Comment #45 - Posted by: jeff M/29/6'1"/190 at March 27, 2011 10:02 AM

Love that space - something to strive for.

Thanks for sharing.

Comment #46 - Posted by: mikeyb m/50/179 at March 27, 2011 10:17 AM

Wow what a cool story, thanks for the WOD review Pat! More please.

Comment #47 - Posted by: Kris S at March 27, 2011 10:21 AM


Comment #48 - Posted by: Todd at March 27, 2011 11:41 AM

Jason (#37) Short answer, conventional wisdom is simply wrong.

Comment #49 - Posted by: Jeff at March 27, 2011 11:46 AM

love the pic...thats why i love training EVERYBODY not just athletes!! look what is possible! it's a beautiful thing!

Comment #50 - Posted by: lei at March 27, 2011 12:35 PM

I'm with Tom (#29) on the programming video... Would love to see an explanation of why these particular 6 workouts over 7 days were programmed, why the movements, reps, loads, and intended time domains were selected, and most importantly, why these 6 training sessions will yield the optimal level of fitness over the thousands of other combinations of movements, loads, etc.

That would make for a far more useful video...

Comment #51 - Posted by: Esteban at March 27, 2011 12:43 PM

That photo bought a tear to my eye - truly inspirational - and just plain lovely!

Comment #52 - Posted by: Janey H at March 27, 2011 2:19 PM

Hey everyone. There is a TON of info to cover on the topic of programming. I'm trying to keep those videos to 10 minutes or less, so any one video will never cover every topic and aspect of programming that everyone wants to hear. Everything about programming is valuable from a simple summary of whether a wod is a single, a couplet, a triplet, or a chipper, etc to talking about loading, to scaling, to variance, to movements, to time domains to "why" a particular wod was chosen.

Anyway, I just wanted to let the community know that I read the comments and will be aiming to deliver ALL the info/answers you want, may take more videos than you think. Be patient and please keep the comments coming. I appreciate them.


Comment #53 - Posted by: Pat Sherwood at March 27, 2011 2:40 PM

5k row 19:17 PR by 13 sec


CFE "OPT Flight Simulator" Double Unders, for time, each set unbroken


Comment #54 - Posted by: Mike D M/27/6'0"/183 at March 27, 2011 4:00 PM

Now that's an awesome LIP-STAND!

Comment #55 - Posted by: Ryan Zacharias at March 27, 2011 4:33 PM

I appreciate your post bingo. It made me think a lot.

Pat, thanks for your video. I love them. Keep them coming!

Comment #56 - Posted by: Justino at March 27, 2011 4:47 PM

Pat, great programming. I liked the last cycle a lot. I found it very easy to scale these wods with my clients and still have everyone get a smokin workout.

Comment #57 - Posted by: laura at March 27, 2011 6:30 PM

Crossfit Murfreesboro in the house! You guys are everywhere!

Comment #58 - Posted by: James B at March 28, 2011 4:05 PM


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