July 1, 2011

Friday 110701

Rest Day


Enlarge image

2011 Reebok CrossFit Games rooftop billboard on the approach to LAX.

"I Wanted to Keep Up With the Boys" with Betsy Finley, CrossFit Journal preview video [wmv] [mov]

"Powerlifting/Metcon Competition" at CrossFit Goodland - video [wmv] [mov]

Franz Schubert, Op. 90 No. 3.

Walt Whitman - To A Stranger.

"A Crisis of Trust and Cultural Incompatibility" by Jeffrey Bordin.

Post thoughts to comments.

Posted by lauren at July 1, 2011 5:00 PM

I can tell you now this will be as rx w/out fail

Comment #1 - Posted by: Jstick911 at June 30, 2011 5:14 PM

Sweet billboard

Comment #2 - Posted by: Jeff M at June 30, 2011 5:17 PM

Man, I wish I could make the games this year.

Comment #3 - Posted by: Fimbres at June 30, 2011 5:25 PM

Thank goodness. A rest day. By the way, what does pood in Kettlebell Swings 1 pood, for instance, mean? Thanks.

Comment #4 - Posted by: rh at June 30, 2011 5:38 PM

rh, a pood is a russian unit of measurement, ie. 1 pood is (I think) 16kg, it's in the sights FAQ

Comment #5 - Posted by: Tony at June 30, 2011 5:43 PM

There is some AWFUL form in that powerlifting/metcon video. I understand going all out for 1RM's but hitting a rep max with poor form is nothing to be proud of nor to applaud.

Comment #6 - Posted by: collin thompson at June 30, 2011 5:44 PM

Back again. By the way, is there any way I can keep my hands from getting chewed up by the knerling everytime I do an excessive amount of pullups or other work on the bar? I already have caluses from lifting at school, but it seems like when I do workouts, such as the Filthy Fifty, I get blisters and my hands bleed. Any advice is appreciated. Thanks in advance!

Comment #7 - Posted by: rh at June 30, 2011 5:49 PM

Boy, what a waste of money. Another fine example of how Reebok's "influence" on the community is squandered. A billboard at LAX is going to benefit the affiliates and regular CrossFitters how?

Comment #8 - Posted by: Amy - CF Blacksburg at June 30, 2011 6:10 PM

#4 a pood is the weight of the beast. 1 pood is about 36.5lbs. enjoy

Comment #9 - Posted by: jstick911 at June 30, 2011 6:14 PM

This is what I took away from Bordin's piece: Good manners save lives.

Comment #10 - Posted by: Mike A. at June 30, 2011 6:19 PM

@rh - Try gloves. Weightlifting gloves are too thick for me, but batting gloves work well.

Comment #11 - Posted by: Wesley at June 30, 2011 6:29 PM

Wow talk about horrible dead lifting techniques!!!
If these people would use any level of technique when dead lifting, all the reps they did would have been so much easier. Horrible technique, sure they may have gotten a high weight, but it was much harder because they didn't use any technique.
Good technique, easier the lift is.

Speaking of dead lifting, i pr'ed today on it.
FINALLY got 405 lbs!!!!!
M/24/5'5/140 lbs.

Comment #12 - Posted by: Chach at June 30, 2011 6:33 PM

just wondering, i read earlier someone asked about straps and they were told most dont bother with straps. i dont use a belt right now but im guessing if straps are frowned upon a belt would be too?

Comment #13 - Posted by: NNiemi at June 30, 2011 6:45 PM

Belts and straps are OK for very heavy singles. The problem is that they can become a crutch when used for every lift as they will not allow the same muscular development of lifting raw, especially the development of a strong core.

I don't use them that often, but I have used them. Personally, I prefer to lift raw, no belts or straps.

Comment #14 - Posted by: Gar at June 30, 2011 7:22 PM

Not fitness related, but I did like the article they posted about the ANA and US forces in Afghanistan. I had very few problems with the Afghan Companies I trained with, given the situation we were in they were really quite minor. But at the end of the 7 months of being with them, I had alot of respect for them, and had no problem at serving with them. I do agree with some things said in the article. I was personally offended by some of the things the branch said about the ANA we were training, and the way they were treated them. Permanently changed my attitude about working with the branch I was OpCon to. Oh, yeah, the AK-47 would be MUCH better for the Afghanis, seeing as how they can support and AK-47 logistically, not an M-16.

Comment #15 - Posted by: FormerETT at June 30, 2011 7:33 PM

Does HQ know what they are doing? A rest day again? We just had a rest day 4 days ago. What is the communitty coming to? Deadlifts within a few days of each other now a rest day? Just joking... I love CrossFit!

Comment #16 - Posted by: Jay Kay at June 30, 2011 7:48 PM

That billboard is damn cool!

Comment #17 - Posted by: Pat Sherwood at June 30, 2011 7:50 PM

Love the music in the "Powerlifting/Metcon Competition" video! What song is that and who sings it?

Comment #18 - Posted by: dmc at June 30, 2011 7:51 PM

Oh, and I almost forgot.....that powerlifting/metcon video looked like it possessed the most important element of training...having FUN! Great job everyone.

Comment #19 - Posted by: Pat Sherwood at June 30, 2011 7:58 PM

Glad the Report/study was posted. A good read even though it brought back a few memories....

Comment #20 - Posted by: Aaron (M/25/5'8''/180) at June 30, 2011 8:12 PM

nice video. we don't have a box in my hometown and I'm learning Crossfit with my girlfriend via this website. The Journal is an awesome resource and I'm studying everything I can. I have learnt so much in the past couple of months.
Videos like this make me yearn for joining a box with like minded individuals who encourage each other like this.

Comment #21 - Posted by: martin at June 30, 2011 8:54 PM

Anyone find a link to that badass song in the CrossFit Goodland video? I WANT it. Playlist for the box. So positive.

Comment #22 - Posted by: Libbie at June 30, 2011 9:08 PM

@Former ETT,
Thanks for doing what you do over there. Obviously it's hard to generalize, but are we winning the "hearts and minds" in Afghanistan? We've been there a long time and it would be nice to hear some thoughts of people not on the news or politicians. I'm not trying to be political, just curious to hear someone 'real' comment. Thanks Vets.

Comment #23 - Posted by: Tony at June 30, 2011 9:26 PM

Test Day #3
Tabata Squat followed by 4 minutes of Muscle-ups
My performance: 21 squats (PR) x 24 muscle ups (PR) = 504
That was good for 12 more points on the test. One more squat or one more muscle up would have netted 16 points, so it looks like I came up just short of another level again! Frustrating, but I'm still in a great position to get the 32 points I set out to get in the beginning.
Two days to go!

Comment #24 - Posted by: Mik at June 30, 2011 10:17 PM

Awesome video from CF Goodland power lifting competition. Pat's right it was a lot of fun. For those of you critiquing form, understand that many folks there were new to Crossfit, and for some it was was their first competition ever. I am sure when you started you did not have perfect form, so lighten up, everyone starts somewhere.

Speaking of dead lifting, I pr'ed that day at 505 lbs, I warmed up with 405.
M/53/195 SAF

Comment #25 - Posted by: Terry Dickman at June 30, 2011 10:40 PM

I finished my level 3 personal trainer qual last night, so today will be a rest day, after my my 50 celebratory burpees of course

Comment #26 - Posted by: lloyd f m/23/80kg at July 1, 2011 3:54 AM

Happy Canada Day CrossFit dot com and the CrossFit community!

Comment #27 - Posted by: Ryan at July 1, 2011 5:26 AM

awesome billboard! crossfit world wide BABY!!!!

Comment #28 - Posted by: danlau at July 1, 2011 7:14 AM

Raw powerlifting is not just board shorts and vibrams. Wrist WRAPS, commercial knee sleeves (like rehbands) and belts are all acceptable in raw powerlifting. Some feds allow knee wraps, but that is a case by case scenerio.
Wrist STRAPS are good for bodybuilding exercises like rows and shrugs, both of which do have a good strength carryover, rows especially should be an accessory movement for everyone. However, if you are focusing on strength then you have to address your grip weakness, so straps are useless.

Belts should be worn for heavy sets and max weight attempts. The anti belt contingency is silly, and is irresponsible to advocate to others.

Comment #29 - Posted by: Will B at July 1, 2011 7:18 AM

ppl with hands issues.
callous shavers work great.
google crossfit hand care and learn how to
tape up ur hands before wods.

Comment #30 - Posted by: danlau at July 1, 2011 7:18 AM


Comment #31 - Posted by: SCHRO at July 1, 2011 8:24 AM

Hey rh, try using a mountain bike tire innertube cut to about 4" in length and cut up the side. You can slap it over your bar as a nice thin grip and not have anything attached to you when you're on to the next exercise. Go to a local bike shop and they will probably have a dead tube in their trash can.

And nice vid, Betsy! You are an inspiration!

Comment #32 - Posted by: Tine Neff at July 1, 2011 8:53 AM


5K: 29:05

Comment #33 - Posted by: mom to five at July 1, 2011 9:25 AM

"Crisis of Trust" is pretty much a GED-level report. Besides the fact that this report should probably not have been released publicly, it is completely devoid of cultural insight or incorporation of the current socioeconomic and military climate in Afghanistan. Considering Bordin is a Behavioral Scientist, you'd think these factors would be important enough to include this study.

There is a whole lot of 'he said-she said' in the report; but very little to explain the environment that drives those attitudes. Besides, all of the author's 58 recommendations are already part of formal policy for military commanders, and are preached endlessly in routine training.

I wonder what the chances are that this report cost Bordin his job...

Comment #34 - Posted by: Jim at July 1, 2011 11:19 AM

To protect my hands during mass quantities of pullups I use the gymnastic gloves. They have leather across the palm and go over the ring and middle fingers and Velcro around the wrist. You might Internet search for them. Inexpensive and work well.

Comment #35 - Posted by: Danny at July 1, 2011 11:24 AM

Decided to see if I was fit enough to start following the WOD's so I did a bit of a twisted Fran,
1 mile run(6:24)
Fran(13:20, started to heavy then 66lbs)
1000m row(3:58)
all done in 23:42 = rats, but so good.
Didn't think it was too bad.

Comment #36 - Posted by: Tony L, Brittish Army Cdo at July 1, 2011 12:26 PM

Jim -

Can you offer a little of the missing context? The approach of our guys is tractable through doctrine, policy and training, but the Afghan culture side of the equation doesn't seem to be. I find the report quite depressing w/r/t our prospects in Afghanistan, but I barely know anything about it.


Comment #37 - Posted by: Harry MacD at July 1, 2011 12:28 PM

welcome to hollywood park the home of lakes and flowers!

Comment #38 - Posted by: Zenyatta at July 1, 2011 12:55 PM

Cf Goodland representing. Nick Conn is a monster and a hilarious box owner. He was running the competition and not participating, but since he got inspired and likes to lift heavy shit and breath hard (rage) he took advantage of the break in the competition between the CFT and metcon and did King Kong in 3.08. Rage like a man, get strong at Goodland.

Comment #39 - Posted by: Brandon at July 1, 2011 6:15 PM

Not a rest day for me. Since I'm just getting back into this, I backtracked to filthy fifty (one of my old favorites) with a few modifications. Instead of jumping pullups (the pullup bars in this gym are way too high) I did 80 lb lat pulldowns because my pullup muscles are way underdeveloped. No kettlebells so I did a 20 lb dumbbell swing (way too light, i'll step it up next time). I didn't do back extensions or double unders due to lack of equipment. Yeah, there are substitutes, but I'm just getting back in this game. Anyway, took me way too long, around 38 minutes, but it's all just a base, right? I'll be back in fighting form soon enough. I'll be in Afghanistan soon, and I hear I'll have pleanty of time to work out, which is exciting.

Oh and Bingo, if you read this, I've missed everything you always have to say! Can't wait to catch up with you and all the other long timers.

Grab the Kool Aid and GET SOME!

Comment #40 - Posted by: SailorErin at July 1, 2011 6:51 PM

Harry MacD -

Afghanistan's problems are remarkably similar to Iraq's problems.

However, I will leave it at that. I am sure that will draw 'boos' from the crowd...

The posted report is akin to having a nutritionist post pro and con arguments about the Paleo diet from a group of healthy people and a group of fat people; and then make recommendations based solely on those arguments - and nothing about nutrition in it at all...

The author IS a Behavioral Scientist with a PhD. If I were a commander in Afghanistan, I would be very upset if I read through 70 pages and 58 recommendations without so much as a single cultural, social, or behavioral justification. (Hey guys... Some Afghani soldier are complaining... Can you stop doing the stuff they are accusing you of doing please? They may kill you anyway...)

Comment #41 - Posted by: Jim at July 1, 2011 7:52 PM

started doing some crossfit a few days ago and filthy 50 and deadlifts have seriously tested my strenght and endurance, my times and weight used to complete the workouts are quite weak so Ill pass on posting them. The puking has been an awesome plus and the soarness is to be expected.

Comment #42 - Posted by: Greg at July 1, 2011 8:55 PM
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