June 3, 2011

Friday 110603

Rest Day


Enlarge image

Joseph Mason Vizzini Szymanek.

"The Position: Part 5-The Pull-up" with Kelly Starrett and Carl Paoli, CrossFit Journal preview video [wmv] [mov]

"I Love This Game" - video [wmv] [mov]

Blair Morrison by Reebok - video [wmv] [mov]

FGB 6 launched.

Anton Bruckner, Symphony No.8 Mvt.4 Part 1, Part 2, Part 3.

Flannery O'Connor - A Good Man Is Hard To Find.

Watch "Prime Minister Benjamin Netanyahu Addresses Congress".

Post thoughts to comments.

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


Glad to have a bit of a rest day. About to finish up my 9th week of CrossFit and loving every minute of it. Thanks for all the hard work, HQ!!!

Comment #1 - Posted by: James at June 2, 2011 5:04 PM

The FGB First pic my hero.Sent chills.

Comment #2 - Posted by: john at June 2, 2011 5:09 PM

Love Bibi.

Comment #3 - Posted by: Larry at June 2, 2011 5:16 PM

Blair is the man! Spealler or Morrison for the 2011 CrossFit Games!

Comment #4 - Posted by: Collinson at June 2, 2011 5:22 PM

Great pic!

EVERYONE should listen to that speech by PM Netanyahu. Thanks for posting lauren.

Comment #5 - Posted by: Robert at June 2, 2011 5:27 PM

I admire the man's ability to be a politician, but the platitudes in that speech - rather just meet pukie.

Doesn't an ally have to provide something in return? Exactly what is it that the US gets from an "alliance" w Israel? Allied to what end exactly?

Not trying to make a point beyond precision in language, which I realize is not what one gets from politicians.

Comment #6 - Posted by: Apolloswabbie 74 209 47yoa at June 2, 2011 5:28 PM

Why is there a baby on medicine ball? I don't get it.....

Comment #7 - Posted by: blanco at June 2, 2011 5:49 PM

Hope that's more sanitized than the dynamax balls in our gym, haha!

Comment #8 - Posted by: Brian at June 2, 2011 6:06 PM

Baby's doing it wrong. Gotta get under the ball.

Comment #9 - Posted by: Tom OD at June 2, 2011 6:09 PM

Oh god one of the most dangerous allies the US has right now.

The settlers and the money that goes to them is a huge liability to the US in the Middle East. I'm all for killing terrorists, but the situation in the Occupied Territories has been a huge weight around US foreign policy for a good 40+ years now.

Stop giving extremist settlers money from US taxpayers, and stop the massive blank check aid until there's some sort of peace deal.

While we're at it stop supporting a repressive dictatorship in Saudi Arabia and let's rename the streets of Saudi consulates to "Manal Alsharif Road". Google her name to find out why.

Comment #10 - Posted by: Pär Larsson at June 2, 2011 6:12 PM

great pic of a rest day!

Comment #11 - Posted by: Reno at June 2, 2011 6:13 PM

to Comment #7 Apolloswabbie who asks "Exactly what is it that the US gets from an 'alliance' w Israel?"

Just a thought: God's promise to Abram (Abraham)
"I will BLESS THOSE WHO BLESS YOU, and him who dishonors you I will curse, and in you all the families of the earth shall be blessed.” Genesis 12:3 (emphasis added)

Comment #12 - Posted by: Daniel at June 2, 2011 6:24 PM

Awesome picture!

Comment #13 - Posted by: Christa at June 2, 2011 6:50 PM

This pic is great!

Comment #14 - Posted by: Sebastien at June 2, 2011 7:09 PM

Casey from CrossFit Body-Mechanic here. Freak'in awesome pic guys! Absolutely love it! You are truly blessed! Hope he becomes a FMOEIT (fittest man on earth in-training). Hope no one minds if i re-post this picture on my website?

Comment #15 - Posted by: Casey Schmidt at June 2, 2011 7:11 PM

Absolutely adorable! The cutest butt shot you guys have put up yet.

Comment #16 - Posted by: Kimberly at June 2, 2011 7:12 PM

Talk about taking the US Congress to school. Why can't the US have a leader like that as president?

Comment #17 - Posted by: Matt DeMinico at June 2, 2011 7:12 PM

Best Pic ever. This may just convince my wife to have baby #4!

Comment #18 - Posted by: Dick D at June 2, 2011 7:14 PM

@ Daniel (#13),

-Amen brother! That is the truth! "Genesis 12:3"

-Awsome baby picture, future world record stone lifter right there! :)

Comment #19 - Posted by: Gar at June 2, 2011 7:23 PM

Oh great, it begins early...another day of religious nonsense posted all over the main site. Here's a thought: Anything that can be believed without evidence can be dismissed without evidence.

Comment #20 - Posted by: CUZ at June 2, 2011 7:34 PM

oh my, that baby is naked... it must be porn. LOL

i love the pic, very precious.

Comment #21 - Posted by: anc at June 2, 2011 7:42 PM

Apolloswabbie Comment 7,
so if Israel isn't a good ally in the middle east who is? What did you think of the Prime minister's case that more democracy is needed in that area not less. And what about the million Arabs living free inside of Israel...should they simply be disregarded?

Comment #22 - Posted by: John at June 2, 2011 7:48 PM

The United States' interests don't depend on "like" and "dislike", they depend on "need" and "must". We pay those people to do what we need them to do, and we must continue to support strategic allies.

Israeli settlements are nowhere nearly as offensive as the fact that no nearby Arab nation has absorbed the Palestinian people, has paid for anything but terrorism in Jerusalem and Palestine.

When did we as a nation forget that 6 million Jews were murdered just by the Axis fascists (not counting Soviet victims under Lenin & Stalin), so in '48, we gave the diaspora a territory for its own nation on ancestral lands... there were Arabs displaced, but there was no law banning reconciliation and peaceful coexistence.

Arabs are slowly moving towards meaningful central governments, after failed intifada and revolutions have left them impoverished and enraged. You can only blame Israel for so much, before you realize they are economically productive and socially 'progressive' enough to please any big-city elitist.

With or without religious rhetoric, the straw man that many make Israel out to be has little to do with the suffering outside their borders -- that responsibility belongs to the autocrats and opressed peoples from the Mediterranean to the Indian Ocean.

Israel is largely a stabilizing force in the region, period.

Comment #23 - Posted by: chris g at June 2, 2011 7:52 PM

is anyone going to flip out that there is a naked body on the site? I hope this doesn't offend anyone.

Comment #24 - Posted by: Jason at June 2, 2011 7:58 PM

moving speech. thanks for posting.

Comment #25 - Posted by: jon at June 2, 2011 8:14 PM

What a sweet little boy! Chris and I LOVE that picture! Makes me want to "retake" all of Roark's newborn photos. Ha! Joseph is a cutie...a fire-breather in the making for sure!

Comment #26 - Posted by: Speal Wifey at June 2, 2011 8:15 PM

body weight wall balls? that kid is tough and deserves the nap

Comment #27 - Posted by: since 2009 nathan 31/5'9"/165lbs at June 2, 2011 8:42 PM

Awesome speech!

Comment #28 - Posted by: Adam at June 2, 2011 10:06 PM

When will HQ announce which affiliate won the free tickets to the Games for the biggest participation for the sectionals???

Comment #29 - Posted by: gary at June 2, 2011 10:08 PM

Fine speech - unfortunately it falls on many deaf ears.

BTW, did anybody notice VP Biden doing his usual WOD - Tabata Naps.....

Comment #30 - Posted by: Scott King at June 2, 2011 10:42 PM

#13 Thank you, no better way to start your day then reading scripture.

#31 Tabata Naps, classic.

Comment #31 - Posted by: KML/m/6'/190 at June 3, 2011 12:28 AM

"A Good Man is Hard to Find" is one of the great short stories. Highly recommended reading!

Comment #32 - Posted by: rb (M/34/5'8"/147) at June 3, 2011 12:41 AM

Comment #21: Anything that can be believed without evidence can be dismissed without evidence.

CUZ, human nature is that you will only demand evidence for things you don't want to believe. If something suited your way of thinking you would swallow it wholesale regardless of proof.

For instance, those who so freely dismiss the thought of God are mostly the same ones who accept the theory of evolution as though it had taken place before their very eyes.

Comment #33 - Posted by: Gary at June 3, 2011 1:09 AM

Finally a nude no one will berate! Great pic...

Comment #34 - Posted by: Aush at June 3, 2011 1:12 AM

Comment #34 Gary, your theory makes about as much sense as your theology. Intelligent people NEED proof of anything before they believe, otherwise it's not a belief it's just faith: belief in the absence of proof. Science and religion, my friend, one demands proof the other is just us hairless apes trying to make sense of concepts beyond our understanding.

Comment #35 - Posted by: CUZ at June 3, 2011 2:10 AM

@#36 So CUZ, is climate change research science, or religion? The latest quotes I have seen from top scientist are dismissive of empirical evidence in favor of what they believe to be correct in their computational models. Careful with those blanket general statements. Belief in the absence of proof is well established in science as well.

Comment #36 - Posted by: JP at June 3, 2011 4:33 AM

Hey baby, the men's medball weight is 20 lbs. not 14 lbs. We'll forgive you this time since you're obviously a newbie! :-)

Comment #37 - Posted by: Dave S. at June 3, 2011 4:35 AM

"A Good Man is Hard to Find" is (1) a great classic short story, and (2) a vivid reminder why cats should be in carriers when traveling in a car...

Comment #38 - Posted by: J.T. at June 3, 2011 5:21 AM


You believe that you have a brain don't you? Though you have never seen it nor found any evidence of it...

Comment #39 - Posted by: DH6 at June 3, 2011 5:29 AM

Science and religion are two sides of the same coin...Our attempt at understanding the world around us. You can choose to focus on one path, but you'd miss out on a world of benefit. One may be superior to the other in specific applications, but in general, they are both necessary...but no one seems to realize that.

Comment #40 - Posted by: Anon at June 3, 2011 5:55 AM

LOVE seeing "A Good Man is Hard to Find" posted. I kept one of my college books of short stories because this was in it.

I think "The Lottery" was in that book, too, which is another favorite short story.

Comment #41 - Posted by: JenJ at June 3, 2011 6:09 AM

Interesting and informative interview segment, and that Graham Holmberg frequently gets minimized.

Comment #42 - Posted by: Deano at June 3, 2011 6:13 AM


Comment #43 - Posted by: zain at June 3, 2011 8:00 AM

Still can't straighten my arms from Tuesday's pullup/burpee workout and seems to be getting worse. Have tried ice, heat, stretching... Anybody have any tips to help me get back in the game?

Comment #44 - Posted by: Cory at June 3, 2011 8:06 AM

haha wicked creepy pic...but it's cute!!

Comment #45 - Posted by: Eats at June 3, 2011 8:09 AM

re CUZ #21:

Dude, seriously grow up. There's people (like myself) who see everything in the world through the lens of our Christian world view. We relate to each other in that way, because it all makes sense. If you don't like it, use the scroll wheel on your mouse and move on. Quit whining that people quote scripture already, you betray yourself in your hatred for God. We all know you're not going to believe what we believe, we don't expect you to. Heck, you *can't* believe what we believe on your own any more than a dead human can get up and walk of his own power. I know I couldn't.

Comment #46 - Posted by: Matt DeMinico at June 3, 2011 9:23 AM


What does your ur1ne look like? Is it very dark, tea or coffee-like?How does the rest of your body feel? Are you having flu-like symptoms, total body pain? If so go to the ER.

If not, if you simply have swelling and tightness in your arms you've learned the danger of too much too fast. Hopefully you didn't do jumping pull-ups, especially with negatives. Nothing but love and sympathy coming to you. The only solution is rest and recovery, minimal pain meds, and hydration. The time off is investment into your health and fitness. When you come back do so SLOWLY and carefully.

Best of luck.

Comment #47 - Posted by: bingo at June 3, 2011 9:39 AM

As a newbie to CF, could I make a request for those posting the WODS? When you post an exercise, could you use the name of the exercise that the demo video uses or vice versa, or perhaps post a link to the video directly under the WOD (I noticed that this is done only some of the time but it's a great help when it does happen)? I looked for the hang split snatch demo video but couldn't find it until someone finally posted that it was a dumbell hang snatch. Thanks that would be much appreciated.

I will say this, that I have been LOVING CF. Already seeing changes in my body after only a month.

Comment #48 - Posted by: Peter at June 3, 2011 9:55 AM

"chipper" @ Crossfit Franklin Lakes today:

walking lunges, 100 steps
40 wall balls, 20 lb ball
20 Thrusters, 95 lbs.
40 box jumps, 18 inch box
20 HSPU, I did mine modified on a 24 inch box
40 burpees
walking lunges, 100 steps


Comment #49 - Posted by: Gerard Dawson at June 3, 2011 10:12 AM


Urine seems normal. Pain/tightness is mostly concentrated in arms, shoulders, lats, and back.

I think you're right, I just over did it big time. (I'm sure trying kipping for the first time, once i had maxed-out, didn't do my body any favors either) But I've learned my lesson, I'll definitely heed your warning next time.

Thanks so much for the advice!

Comment #50 - Posted by: Cory at June 3, 2011 10:15 AM

So does that make it a 20 or 22 lbs Medicine Ball?

Comment #51 - Posted by: NavyChief at June 3, 2011 10:49 AM

RE to Comment #42 (JenJ):

I agree! When I was going to night school almost three decades ago, I was required to take an American Literature class as a general ed requirement. I thought it would be a complete waste of time for a science major but signed up for the class, kicking and screaming all of the way to the registrar's table.

Little did I know this class (and also the second Am Lit class I had to take) would force me to think WAY outside of my military-entrenched comfort zone; the papers I wrote made me think very deep about life, perceived right and wrong, "American" values, etc. These two textbooks are never stored in my garage, but have found a permanent place in my "often referenced" section of a well-used bookcase!

Comment #52 - Posted by: J.T. at June 3, 2011 12:43 PM

I wanted to share a post written on Guerrilla Fitness Crossfit Montclair website by a fellow member:

EMILIO AKA LOCODOC 3 comments collapsed
Collapse Expand Hey everyone my first time posting but wanted to share how crossfit training helped me on my Florida Key fishing trip w/ freinds. We were on a offshore charter yesterday about 18 miles out not to far from cuba. Our poles were set for the usual dolphin/mahi, black fin tuna, wahoo even get barracuda etc. I love fishing it was early mourning my pole goes off first after we got out there far. We were fishing all week but not as far out as we were yesterday. Im excited grab it start reeling but knew something was different just felt it. After 15 minutes of fighting it the captain telling me i probably have a giant tuna. I have been fishing since a kid caught tuna, mako, thresher shark etc but knew something felt different. After 20-25 minutes I thinking what kind of tuna is this moby dick or some sea monster. Lo and behold it jumps out of the water a fisherman dream needle in a haystack comes true a BLUE MARLIN. I was excited sweating it was 97 degrees. As time went on close to 45 minutes I was so beat up and exhausted I wanted to hand my pole to a buddy to finish but my mind took over like a wod in my head Emilio finish it kept saying finish it the workout or in this case finish it bring the fish on the boat making our trip highlight. Approximately an hour later arms totally numb neck back everything hurting the marlin was close to the boat I was feeling it then boom it ran on me again hundreds of feet as I can only watch my line go out. Remember the blue marlin is a remarkable creature pure muscle and speed they have been clocked up to 70 mph even the strongest human can not overpower them you have to let it run its course and get tired then keep reeling it in. This guy did that to me multiple times. To make a long story short over an hour and half got it to the boat it took three guys to gaff it and lift it onboard. We did not have a scale the captain estimated around 300 lbs. If I did not have the cross fit stamina I cant imagine how I would of been able to do this. Between the heat, the fight, the challenge I cant remember anything I ever expereinced like this. The exhaustion was overwhelming but owe it to crossfit in accomplishing a great reward. Even as I m typing my arms want to give out still real sore. I want to end this tale saying the marlin was released unharm OK girls no dirty looks. That remarkable species taught me something in life see everyone 9 am tommorow my next goal is kite surfing have to hit crossfit hard. Greg told me I was one of the first 15 members with a couple of hiatuses finally got in a post

I'm makes me so happy to see how much crossfit/fitness has an impact on so many lives. Thanks for sharing your story Emilio!

Maria aka Jonze

Comment #53 - Posted by: Maria aka "Jonze" at June 3, 2011 12:58 PM

Only a 14# ball? Joseph- you're scaling WODs like you are an infant...

Comment #54 - Posted by: jm at June 3, 2011 1:29 PM

@ comment 13 - what exactly do you mean when you quote that scripture?

Comment #55 - Posted by: Mohammad at June 3, 2011 2:01 PM

Yep, that picture is definately a bit creepy.

Comment #56 - Posted by: Junker at June 3, 2011 3:58 PM

Oh sure, the baby scales to a 14 lb. wall ball. ;)

Comment #57 - Posted by: Grumpy Ole Man at June 3, 2011 4:31 PM

Oh sure the baby scales to a 14 lb. wall ball. ;)

Comment #58 - Posted by: Grumpy ole' man at June 3, 2011 4:36 PM

Comment #47 Matt. I have no problem that you and people like you see the world through the lens of your faith. If that's what helps you get through life, have at it. Where I do take offence though is the apparent need that you and people like you have of trying to cram your beliefs down the throats of others. The phrase, "Holier than thou" springs to mind.
If you want to have a religious discussion and bandy about your biblical quotes I'm pretty sure there are christian websites for that. How appropriate would it be if I started throwing up quotes from Ragnar Redbeard's "Might Is Right." Or Anton LeVey's, "The Satanic Bible"?
Oh and by the way, I don't hate god any more than I hate father christmas or the tooth fairy.

Comment #59 - Posted by: CUZ at June 3, 2011 8:06 PM

Biblical basis or not, there's no denying that the Israelis are the kind of competent allies we need in the region. I challenge anyone to find a Middle Eastern military force as dangerous and disciplined as that which Israel fields.

Comment #60 - Posted by: Joe at June 3, 2011 8:17 PM

@#60, why would you take offense at something not directly pointed at you? If you can't show some dispassionate tolerance, then simply move past the source of your offense without comment. It's not all about you now is it? There is a rather diverse community here, right?

Comment #61 - Posted by: MarkFu at June 3, 2011 10:43 PM

Move past without comment? What...Like you just did?

Comment #62 - Posted by: CUZ at June 3, 2011 10:53 PM

No, CUZ, I wanted to comment. Unlike you, I have no problem with what people post here. If it makes you happy, I will move along without any further comment, (to you). No offense.

Comment #63 - Posted by: MarkFu at June 3, 2011 11:17 PM

ran a 10 miler in 1:19:03

Comment #64 - Posted by: mr mack at June 4, 2011 6:36 AM

Her name is Nadia! Finally got to hear from that beautiful girl who I always see in the cert pics, but never in any videos. Not a stalker by the way, just an admirer. Time to go get some!

Comment #65 - Posted by: Pat Overton at June 4, 2011 8:49 AM


5K: 28:09

Comment #66 - Posted by: mom to five at June 4, 2011 7:38 PM

1)There is no such thing as god. Religions are man made. Do good for others because you care about humanity not because a random selection of edited manuscripts written 2000+ years tells you to.
2)The Netanyahu speech was an absolute joke, only bested by the fact that another nations congress applauded him 20+ times while he spoke against their own president's policy.

The U.S is on the absolute fringe of world opinion on Israel- which greatly tarnishes its reputation.

3)It figures Crossfit would post this speech- why not post the United Nations reports, human rights watch reports, objective news reports that show the atrocities committed daily by the Israeli machine.

Israel is an apartheid state.

-Strategic allies have nothing to do with what is right and wrong.

War is a crime

Comment #67 - Posted by: Joe at June 4, 2011 10:14 PM

I think people forget the history of the area. How are people from another country supposed to be there as their God given right to oppress another people. This isn't about religion it is about what is right and wrong. Before WW1 where these same people in this region? They were in there own country German,Poland.... And what was the area called? Palestine. It wasn't called Israel as a country until after Britain started to leave at the end of WW2. So how is a settler from another country, who started to create another country on someone else land and at the same time denying the inhabitants of that land there own sovereignty right? I have know clue how anyone can support this BS and call it right.

Comment #68 - Posted by: Microfight at June 6, 2011 10:24 AM
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