July 25, 2011

Monday 110725

Rest Day


Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Ethos, CrossFit SAP, CrossFIt Brand X, Colorado State Patrol, CrossFit Lineage, .
CrossFit Coach's Prep Course: CrossFit Southie.

"Elite Nutrition" with Jeremy Mullins by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

"Tuaomas Vainio - Born Generalist" - video [wmv] [mov]

"The Chans are Ready" - video [wmv] [mov]

"All Over The Map: Hendel and Smith" by Again Faster Equipment - video [wmv] [mov]

Frederic Chopin, Ballade No. 1.

Johann Wolfgang von Goethe - Mischievous Joy.

"Death of the Duopoly" by Nick Gillespie, The Wall Street Journal.

Post thoughts to comments.

Posted by Pukie at July 25, 2011 5:00 PM

Always nice to see a rest day. Even though deep down I know it will come every 4th day, I am still nervous when checking the site just in case...

Comment #1 - Posted by: Binary at July 24, 2011 5:01 PM

Democrat...Republican....Just hold your nose and vote for the guy/gal that's going to hurt you the least.

Thomas Jefferson once said:

Periodic revolution, “at least once every 20 years,” was “a medicine necessary for the sound health of government.”

“A government big enough to give you everything you want, is big enough to take away everything you have.”

Comment #2 - Posted by: Patriot at July 24, 2011 5:12 PM

do i even have to say.....RON PAUL!!!

Comment #3 - Posted by: Eric at July 24, 2011 5:28 PM

@3 Yes, you do need to say! There's still many people who have never heard of the good Dr.

Peace, Freedom, Sound Money. Ron Paul Revolution!

Comment #4 - Posted by: Craig at July 24, 2011 5:43 PM

Weighted dip WOD


Comment #5 - Posted by: Quinn McCutchen M/41/151/5'10" at July 24, 2011 5:44 PM

meant to add- done on rings

Comment #6 - Posted by: Quinn McCutchen M/41/151/5'10" at July 24, 2011 5:46 PM

love the Vanio spot - really love these Finnish guys.

also love that Mikko's coach talks about how Vanio 'has potential' in a few years time.....given he just won his regional!

Comment #7 - Posted by: nick in sydney at July 24, 2011 6:02 PM

Great weekend at CrossFit Southie! Awesome group of people and exceptional coaches...I learned a lot and cant wait to apply the tools they all gave me. Best part? The fact that Chuck kept mentioning the "Hulk Salad" as evident by peoples mouth as that was his cue for the photo!!

Comment #8 - Posted by: Chris Berretta at July 24, 2011 6:13 PM

Jeremy pleases tell me you are a weightlifter or strength athlete of some type

Comment #9 - Posted by: kip at July 24, 2011 6:19 PM

너무 좋았습니다~~~ 근데 한국에서 서트교육을 하는데 영어로 한다는게 너무 아쉬웠습니다!!! 교육내내 영어로 하는데 통역이 다 잘 이루워지는게 아니라 가끔 끊기는거 같더라구요
나머지는 완전 좋았습니다. BRETT, LISA, KEVIN, JULIA
thank you~~~

Comment #10 - Posted by: SUPERMAN at July 24, 2011 7:10 PM

Google translates comment 8 as follows:

Was so nice ~ ~ ~ But in South Korea for training in English Having concerts are too ahswiwot! Education throughout the English interpreter for getting rid of it as well, sometimes breaking yiruwo neungeo guess. Complete the rest was good.

Whether this is actually good translation is something upon which Superman can instruct...

Comment #11 - Posted by: DJZ at July 24, 2011 7:31 PM

Thank you all trainers and participants that were part of the Golden, CO weekend of knowledge. I am very proud to be officially a Level 1 certified CrossFit coach! Lets keep educating and changing lives!

Comment #12 - Posted by: Aaron Varcasio at July 24, 2011 7:35 PM

Thanks for the cert this weekend Edmonton Seminar Team. I enjoyed spending time with each of you and learning the mechanics that put together great movements and the cues that develop the watchful eye of the trainers.

See you at the barbell!


Comment #13 - Posted by: Matt at July 24, 2011 7:39 PM

i'd also like to extend my thanks to the seminar team that came to edmonton this weekend. the level 1 cert completely surpassed my expectations. pat, joe, kurtis, and kelly, your level of professionalism and amount of knowledge was outstanding. i feel like i have barely scratched the surface with living and breathing crossfit for the last 3 years compared to what i learned this weekend. i will be 100 times the athlete i was thanks to this weekend

thank you again

-kristian wolowidnyk

Comment #14 - Posted by: kristianW at July 24, 2011 8:04 PM

Does anyone know if there is a plugin that will have to be downloaded to watch the CrossFit Games on my computer? My harddrive crashed and all I have is my work lap top which I can't install programs on :/

Comment #15 - Posted by: FinnishCraig m/23/5'8"/153 at July 24, 2011 8:09 PM

After being dedicated and driven for the past year, I would like to thank; Joe, Nicole, Zac, Russell, Eric, Cherie, and Lance for a unforgettably great level 1 cert. at the Colorado State Patrol Academy, in Golden, CO

Comment #16 - Posted by: Aaron Varcasio at July 24, 2011 8:24 PM

Yahoo news just debunked the paleo diet, it is back to cold cereal, milk, and sandwiches everyday. Eating meat and vegetables galore just sounds stupid.

Comment #17 - Posted by: patrick l bateman at July 24, 2011 8:24 PM

forgot the link:


Comment #18 - Posted by: patrick l bateman at July 24, 2011 8:24 PM

I found this gym on Facebook located near me. It looks as if it uses a lot of CrossFit principles without giving credit to it. Has anyone else seen something like this with gyms near them?


Comment #19 - Posted by: Joe at July 24, 2011 8:45 PM

Kudos to Joe Alexander and his team for a stellar Level 1 Cert in Golden, CO. This was my first 'official' exposure to CF and I came away thoroughly impressed and fired-up. Seminar Staff was very professional and supremely competent in all movement and instruction. Particularly impressed with Joe and Russell Berger. Although if I had known you were a 1st Batt Ranger I may have judged you differently Russell. You fooled me with your pale skin and unshaven legs. RLTW!

Comment #20 - Posted by: FNG at July 24, 2011 9:23 PM

crossfit semina was awsome!!!

ive learned about crossfit a lot during 2days.

it was great time and i luv crossfit more.

and i become lv.1 crossfit trainer^^

Lisa said, we are crossfit and u are crossfit

after the test.

ill keep in mind. and ill do it.

thanks Lisa, Brett, Kevin,Juria.

u are the best teachers ever.

i hope see u again.

thanks very much!!

Comment #21 - Posted by: Hyun Chul Beak at July 24, 2011 10:03 PM

Great job to everyone at the Crossfit Cert @ Ethos this weekend.

Comment #22 - Posted by: Art Ramirez at July 24, 2011 10:57 PM

Ron Paul will be getting my vote!

Comment #23 - Posted by: Brian_M at July 24, 2011 11:29 PM

Crossfit Cert @ BrandX was a blast! Thanks to Todd, Erik, Kim, Jesse, Katie and Conner for helping to develop us as athletes and trainers this weekend. Crossfit is a lifestyle.

Comment #24 - Posted by: shawn torres at July 25, 2011 12:41 AM

Germany, Münster

M 37/5'11/184

I did today

Helen in 07:41 min

Weighted dip: 88-121-121-121-144-144-144-144-144

Comment #25 - Posted by: Rico at July 25, 2011 1:44 AM


Comment #26 - Posted by: John at July 25, 2011 3:50 AM

Thanks to Coaches Prep Course instructors Chuck, E.C. and Adrian for outstanding instruction at CrossFit Southie. Excellent information, delivered succinctly and professionally, will certainly help me be more effective in the gym. Props also to CrossFit Southie... wow, what a gym and community. Outstanding.

Comment #27 - Posted by: Mark H... at July 25, 2011 4:06 AM

Chocolate milk. Brah-vo.

Comment #28 - Posted by: gaucoin at July 25, 2011 5:13 AM

Had a great/painful weekend with Brett, Kevin, Juria and Lisa at CrossfitSAP, Seoul Korea. I thought I knew something about Crossfit until I entered their class. I need to go back to basics on everything I've been doing. The journals, training manuals and videos are only a supplement to actually getting hands on instruction at a Level 1 Course. This course made me want more instruction/courses and a little tender all over.

Also, the written test is no-joke. I took tons of notes and studied every chance I got and probably barely passed. Not a single person left CrossfitSAP without being fully challenged. Again, Crossfit is breaking down my barriers/margins every day. Thanks

Joshua R.

Comment #29 - Posted by: githejoe at July 25, 2011 5:18 AM

The Colorado State Patrol Academy facility was awesome for the Level 1 Cert this weekend! A huge thank you to Russell Berger for making me squat correctly all weekend, Nicole for scaring me with the GHD (she is increadibly strong!) and Cherie for the awesome lectures - good luck at the Games.

Comment #30 - Posted by: Jenn L at July 25, 2011 6:49 AM

Death of the Duopoly, thoughts:

So, the author wants our government to be run like a corporation? Governments have a responsibility to the people, not to the "bottom line."

I would agree with the author that both parties are bankrupt, and that the drug war is a failure and a farce, but can you really talk about government running out of money without addressing the decade old war in Afghanistan (soon to be eleven years in October), the continued occupation in Iraq, and the shadow and proxy wars being waged in Yemen, Pakistan, Somalia and Libya?

In today's politics, it is sacrilege to oppose war. Even on this site, civil and informed opinion is censored, blocked and ignored; dissenters of war are deemed unpatriotic, anti-troop (here's to you, Tony B.) and idealistic. Somehow, one trillion dollars a year of borrowed money to wage "war on terror," is undebatable. And as the nation goes further and further into debt, and as millions of Americans become disenfranchised, jobless, and homeless, all the WSJ editorialists can say is, "privitize education" and, "stop the drug war?" Lightning for that!

Finally, the author shows how our political parties function as brands to be consumed; brands that we can wear on our sleeve and say, "I stand for this..." And as for the growing number of independents: don't worry, they'll be too afraid to "throw away" their vote on a third party come election day, or they won't show up to vote, at all. It seems as though good old-fashioned altruism and love for those less fortunate than us, those who cannot afford health care, the unemployed and the under-employed, immigrants, LGBTs and the elderly, has gone out the window for fear of socialism and a corruption of "values." And in it's place we discuss how these pariahs, whose fate they alone are responsible for, should pick themselves up from there boot straps, as the trillions of dollars spent on drug and blood war goes undiscussed.

To the filter: I am not a troll. I work out with you. I sweat with you. Don't always try so hard to make me feel alone.

Comment #31 - Posted by: Espinosa m/26/5'11"/165 at July 25, 2011 7:19 AM

Thanks to all of the coaches and staff in Golden this weekend at the Level 1 Cert. I was blown away at the level of knowledge and instruction shown by the entire crew. I came away inspired to do great work. The Colorado State Patrol Academy was an excellent host facility (although I hope to never see those fatty pull up bars again).

Comment #32 - Posted by: Mike D. at July 25, 2011 7:35 AM

It's wonderful to see all the ron paul support this election. maybe all is not lost:-)

Comment #33 - Posted by: Adamk at July 25, 2011 7:40 AM

I had a great weekend at the L1 Cert in Edmonton. Pat, Kurtis, Joe, and Kelly were extremely knowledgeable and were some of the nicest people I've ever met. Now off to the games, I hope to see you all there!!

Comment #34 - Posted by: Lucas King at July 25, 2011 7:54 AM

Great weekend at the L1 Cert. in Colorado! Trainers- you were awesome! The information was excellent and even with such a large group; it still felt very personalized and well done!

To all the Trainers this weekend in CO, THANK YOU!
- Sara Steffan

Comment #35 - Posted by: Sara at July 25, 2011 8:30 AM

@ #17-18, Patrick Bateman. I would not go so far as to say Paleo has been "debunked". It merely states that there is not enough long-term studies to give a solid opinion one way or another. I do know since I cut out dairy, beans, grains...I have not felt any need for the stuff. I don't have the constant hunger, cravings and such that I would when I was downing any and all carbs I could get my hands on. That being said, I'm not THAT hardcore, still like some cheese, rice, pasta here and there);)

Comment #36 - Posted by: cjxfit at July 25, 2011 8:52 AM

Made up yesterday's weighted dips today. Results posted there.

Comment #37 - Posted by: Kevin C. (M/52/5'11"/172) at July 25, 2011 9:53 AM

#31 - I don't think the author in question wants government to be run like a corporation, rather he was pointing out that a system composed of two players quickly becomes unstable when the populace gets new possibilities that offer them more control or more value for their money.

Comment #38 - Posted by: Mikael at July 25, 2011 9:59 AM

I did Manion yesterday.

Four letters: DOMS

Comment #39 - Posted by: Grrreg/42/71"/190 at July 25, 2011 10:13 AM

Long week last week. Ran my own Ice Hockey Camp. I was on the ice for 6 hours a day. Had to make up 2 WOD's today.

Did "Helen"

3 Rounds for Time:

Run 400 Meters
21 Kettlebell Swings
12 Pull Ups

Time: 11:00

Also did the weighted Push Up WOD today:


Great work outs!

Comment #40 - Posted by: Chris O at July 25, 2011 10:27 AM

@ Mikael, #38:

You're right in that he does not flat-out state that he wants government to be run like a corporation. I think this is something which is implicit in his argument. The fact that he uses corporations as analogies hints that he, at least, sees how political parties function as brands to be consumed. Not only that, he also refers to the citizenry as, "a guaranteed revenue stream." Would you agree to that?

And the system is not composed of just two players. By not giving a voice to opposition parties, i.e. not allowing third and fourth parties to enter national debates, the media writ large does not give weight to parties outside of the "duopoly," therefore strengthening the duopoly itself.

When have you ever seen the Constitution Party, Libertarian Party, Green Party or Ralph Nader in a nationally televised debate? When, within the course of these past few months, as pundits go back and forth about who will be the Republican nomination for president, has the media given a shred of time to contemplate who will be the Green Party candidate for president, for instance?

Comment #41 - Posted by: Espinosa m/26/5'11"/165 at July 25, 2011 10:43 AM

THANK YOU to all the coaches who came to Golden and hosted our L1 Cert. You were all enthusiastic, very good at explaining movements and concepts in their most basic terms, and had awesome corrective actions to get me to move better. Thank you so much for an awesome weekend!!!

Also, Eric -- where's your WOD result?? I think we're all waiting ;)

Comment #42 - Posted by: Eric McDonald at July 25, 2011 11:11 AM

To the Golden, CO seminar attendees:

You guys were a great group this weekend and I have a blast getting to train you guys!!
Here are the workout results as promised, done after some heavy Snatching:

3 rounds of:

Run 400 meters
15 Deadlifts (315)

Time: 10:04

Notes: This did fall under the time domain that we wanted and was a good workout, however I would make a couple little changes to make it even better. The deads would be better at 10 reps or going 275 for 15 to keep the speed little faster. The HSPU was the right amount of reps. The run was a little exhausting but almost served as a little active recovery for the deads (that is why I would change the dead weight or reps a little). The workout as written is a great workout if you wanted to place a little more emphasis on the deads.

Comment #43 - Posted by: Eric O at July 25, 2011 12:00 PM

@FinnishCraig, #15: You can catch the live video stream here: http://games.crossfit.com/content/watch-live

I don't expect a plugin to be required (so if you're using Windows, Windows Media Player or Quicktime should work for you.)

Comment #44 - Posted by: Greg T. at July 25, 2011 12:42 PM

I had one of my "Master's" athletes try out WOD #1 this morning. We were hoping to compare his time to others in his group but to my surprise no one has posted anything. So let us be the first...

Dave B. - 45 years young/170#
CrossFit Games Master's WOD #1
5:31 Rx'd

Also we did a 3x5 Back Squat SWOD prior -

Watch out next year peeps, here he comes......

CrossFit 916 - Elk Grove, CA

Comment #45 - Posted by: Aaron A. at July 25, 2011 12:43 PM

deadlift 5 X 5

165-175-185-195-205 (ties PR)

Comment #46 - Posted by: Carole F/53/5'6"/133 at July 25, 2011 1:21 PM

Great Level I in Golden... All the trainers were extremely professional but still made it fun to be there. I feel like my understanding of movement and my eye for correcting it was greatly improved and also learned some good cues that I plan on stealing and pretending I made up. Eric is a beast for a 10:04 on that DL HSPU 400m WOD. Joe A. kept everything on schedule and everyone on task without leaving anyone hanging. Nichole is just an all around stud, Cheries nutrition lecture really helped further my understanding of what the American diet (and my own) SHOULD look like.Also pretty humbling and awesome to have guys as fit as Lance and Russell cheering you on during a WOD that they could do 5 times in the time it takes me. Rad to hear Zac talk about the original box and Coach G. More than all that everyones positive attitude and humor made the trip and money more than worth it. Thanks guys.

Comment #47 - Posted by: Chris and Tobey at July 25, 2011 1:21 PM

Well said. Thanks for taking the time to express much of what I have wanted to since I began checking in with the Crossfit blog over a year ago. You're not alone. There are Crossfitters out there that aren't militaristic and pro-corporate, but they are rarely represented on the blog. Thanks for sticking your neck out.

Comment #48 - Posted by: Griff at July 25, 2011 2:15 PM

Just want to thank Crossfit Lineage and the certification staff for putting on such a great weekend! Kurtis, Kelly, Joe and Pat you truly are masters of your craft. The amount of knowledge you were able to rattle off absolutely blew my mind. Best wishes to all the participants! Truly a great community!!

Comment #49 - Posted by: Scott Fo at July 25, 2011 3:00 PM

A big THANK YOU to a wonderful group of trainers and HQ staff from this weekend at the CSP in Golden! I am so grateful for everything that I learned and wanted to express how awesome it was to have such wonderful people to share it with. Truly feel that the experience was priceless and I can't even begin to explain how much I have gained! These are the times when life brings me right back to where I know I belong...and CrossFit, you are my life.

Comment #50 - Posted by: Sara B at July 25, 2011 3:09 PM


Then 160 walking lunges

Laura f/48/5'7/150

Comment #51 - Posted by: power-girl at July 25, 2011 3:15 PM

Corporations are obligated to the shareholders. The bottom line is a correlate.

Comment #52 - Posted by: tjo at July 25, 2011 3:24 PM

This is my first post to CF and up until now I have been really happy and grateful for the information posted. But REALLY??? Are you just trying to confuse people? First you post pretty much nothing but how great Paleo is and now you have Jeremy Mullins who ( sorry no offense) doesn't appear to eat super healthy himself interview 2 Guys who basically say they don't follow paleo. Sound like someone is trying to save face after a news report tried to debunk paleo. Just saying... Stick to your values and what you believe in.
.....dropping from soapbox.

Comment #53 - Posted by: Derek at July 25, 2011 4:55 PM

Golden, Colorado Level 1 Cert was outstanding this past weekend. I am sure that we had the best teaching team out there. Every coach was encouraging and really taught us how to use our "coaches eye". Joe Alexander was a fantastic facilitator. I literally felt like I could go conquer the world after listening to him teach and encourage us throughout the weekend. Lance, Nicole, Cherie, Eric, Zac, and Russell were unbelievable in their teaching technique and their insistance on excellent movement/technique on the nine lifts/exercises. They all deserve a raise - or at least a trip to Hawaii!!! Thanks a ton guys - I'm so thrilled to take what I've learned and help change lives. I am grateful for all of you!!!

Comment #54 - Posted by: Theresa at July 25, 2011 5:26 PM

My special thanks to the CrossFit Training Staff this weekend in Golden!

Joe, Russel, Zac, Lance, Eric, Nicole, and Cherie. You are all phenominal athletes and incredible coaches! Life is Amazing and to have had the opportunity and experience that I had this weekend, life is too short not to experience a better you with each day. Many work hard to be fit, we work hard to be CrossFit Fit. Congratulations to the class, made the course that much more exciting! Thank you again to the Coaches and Class, best wishes this year!

Cherie, thanks for pushing me on Fran, sorry you had to keep counting past 3 for me to pick the bar back up! Good luck in the games, you will exceed your expectations!

God Bless,

Comment #55 - Posted by: Randy F. at July 25, 2011 5:59 PM


not enough time for my usual rest day 5K, so:

1 mile run: 8:30

rest a few minutes

1 mile run with the dog: 8:01

Comment #56 - Posted by: mom to five at July 25, 2011 8:00 PM

Just wanted to give a shout out to the instructors at the Laguna Hills Crossfit Level 1 cert this past weekend. I was surprised by how clearly/simply the more "complicated" concepts and movements were taught. Even if a person is not interested in training, the more people who know this information, the better.

Thank you!

Comment #57 - Posted by: ann at July 25, 2011 8:59 PM

To think that all the top athletes have eschewed everything "non-paleo" is ridiculous. In fact, I've heard the phrase "paleo-ish"so often, it's become quite funny. But for an article to come out and actually say that eating a diet of lean meats, fish, poultry, vegetables, fruits and nuts is actually detrimental, well, that's when I simply stop reading.

The top guys/girls, are the top guys/girls due to hard work and genetics, and not the paleo or any diet.

That said, its a wonderful, if not boring way to eat and be healthy.

Here's an article on the "science of paleo diet"


Comment #58 - Posted by: Jamie at July 25, 2011 9:27 PM

Big thanks to the Edmonton seminar crew. Pat, Joe, Kellyjo and Kurtis. You guys really delivered and then some. You were all so unselfish in sharing your experiences, knowledge and tips to make us better coaches and athletes. Top notch. Thank you!

Comment #59 - Posted by: anna at July 26, 2011 6:34 AM

Big thanks to the coaches and hosts of the Coaches Prep Course last weekend at CrossFit Southie.
For any level 1's who are actively coaching, you should definitely invest in this one.

Chuck, EC and Adrian "The Boz" did a great job helping us upgrade our skills and expose what needs to be worked on to better serve our clients.

Great weekend!

Comment #60 - Posted by: Mike Jackson at July 26, 2011 10:07 AM

Totally nailed this rest day

Time: 24 hrs

Comment #61 - Posted by: ZRW at July 26, 2011 1:54 PM

As Rxd


Comment #62 - Posted by: Ronen Gottlib, 38/m/5'10"/167 at July 27, 2011 10:17 AM

Thanks to Brett, Lisa, Kevin and Juria! I had a great weekend at Crossfit SAP in Seoul and I learned loads of new and useful material that I can start sharing with other crossfitters! Also, thanks for pushing me in those workouts! They were intense!

Comment #63 - Posted by: Jon Halbreich at July 29, 2011 8:48 PM
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