August 2, 2011

Tuesday 110802

Rest Day


Enlarge image

Rich Froning Jr., 2011 CrossFit Games Champion.

"K-9 Igor and K-9 Diezel", CrossFit Journal preview video [wmv] [mov]

The Champions, Rich Froning and Annie Thorisdottir - video [wmv] [mov]

Domenico Scarlatti, Sonata in E Major L.224.

Alfred, Lord Tennyson - The Oak.

"How Khan Academy Is Changing the Rules of Education" by Clive Thompson, Wired, and Khan Academy.

Post thoughts to comments.

Posted by Pukie at August 2, 2011 5:00 PM

24hrs Rx'd

Comment #1 - Posted by: Bob at August 1, 2011 5:06 PM

No disrespect intended to any of the other amazing athletes, but I was SO pulling for Annie T. My Wife and I were on the edge of our seats watching the epic battles unfold!

Congratulations girl, you earned it!

Comment #2 - Posted by: Playoff Beard at August 1, 2011 5:21 PM

Froning is the man!

Definitely an impressive performance this weekend!

Comment #3 - Posted by: Kruper at August 1, 2011 5:26 PM

My hamstrings are so shot right now. Time for some ice and relaxation.

Comment #4 - Posted by: USMCpaddles at August 1, 2011 5:27 PM

Correction on last link: "Khan Academy".

Congratulations to Annie and Rich. There's no doubt in my mind that they are deserving of the money and the titles, no matter my small issues with the Games/CF programming.

Great Games setup, though - the inclusion of a (short) swim was well done. Beach "Murph" with 2x1000m swim next year!

Comment #5 - Posted by: Pär Larsson at August 1, 2011 5:27 PM

Is it just me, or whenever I see "rest day," I get VERY disappointed

Comment #6 - Posted by: Gary at August 1, 2011 5:33 PM

thank you for posting the video on the police dogs, those dogs are unbelievable and i think people tend to forget how hard they work and they dont ever realize what kind of situation theyre being put into, and they never complain. they just want love and a squeaky voice telling them 'good dog'


Comment #7 - Posted by: steph at August 1, 2011 5:44 PM

Any news on USAW/Crossfit for this year?

Comment #8 - Posted by: Wondering at August 1, 2011 5:45 PM

2 guys can run, swim, jump,.....etc. the same, but one can lift 2x his bodyweight vs. the other who only lifts 1.5x his bw; who is fitter? Most events favor those who can move heavier weights regardless of bodyweight

Comment #9 - Posted by: Rich at August 1, 2011 6:14 PM

Congrats to Rich. But what about Annie's grats?

Comment #10 - Posted by: Novan at August 1, 2011 6:52 PM

Awesome work Mr. Froning!!!

Comment #11 - Posted by: Andy at August 1, 2011 6:57 PM

REST DAY!! I thought you were elite CrossFit!

Comment #12 - Posted by: James at August 1, 2011 7:04 PM

Is there any footage of the closing ceremonies? I missed it and it's not in the archive.

Comment #13 - Posted by: mark at August 1, 2011 7:12 PM

Love Khan Academy. Paying my 10- and 8-year old daughters $1 a section.

Comment #14 - Posted by: kevin o at August 1, 2011 7:12 PM

Great job Rich!

I'm still trying to decide whether i'm inspired or emasculated.

Comment #15 - Posted by: MikeT at August 1, 2011 7:14 PM

Many, many congrats to Annie Thorisdottir on her AMAZING accomplishment this weekend at the games. Although I was unable to be at the games in person, it was truly awe-inspiring watching her give it everything over the weekend thanks to ESPN and their live coverage of all of the events. You really deserve the title, "Fittest Woman on Earth" and I was rooting for you all along. Way to go, Annie!! You ROCK!!!!

Comment #16 - Posted by: James at August 1, 2011 7:20 PM

Running from a police dog definitely should have been a Games event this year. I mean, it doesn't get much more primal/functional than fleeing a predator. Congratulations Rich and Annie!

Comment #17 - Posted by: Kip Cloudkicker at August 1, 2011 7:28 PM

Anybody else pumped for the Annie VS Kristen rematch next year?

Comment #18 - Posted by: DougR at August 1, 2011 7:40 PM

Dear Crossfit, I hate u! c u tomoro Love, ME

Comment #19 - Posted by: LisaK at August 1, 2011 8:49 PM

#8 Rich:

It's a quite difficult question to answer. The heavier guy that is able to lift a heavier weight (even though only 1.5x bw) also outperforms the lighter guy on the running if they have the same time (since his bw is greater). And don't forget about the taller guys that have to lift the weights a much longer distance every repetition.

A slight variation in the weights and events and there might have been a different winner. I think that's inevitable with CF as a sport.

Comment #20 - Posted by: sven at August 1, 2011 9:05 PM

Commet #9 - You serious mate? What do you think running, jumping, swimming involves? Moving your bodyweight! Who does that favour? Lighter guys! Pretty sure the programming had a good mix of bodyweight movements in their buddy.. Or don't L-Sits, Handstand walks, pull-ups, push-ups, squats, rope climbs, monkey bars, muscle-ups, GHD sit-ups, box jumps, burpees, skipping and handstand push-ups involve moving ones own bodyweight?

Comment #21 - Posted by: Daniel at August 1, 2011 9:07 PM

#20 Sven: taller guys don't have to throw a wallball as high or climb as high up a rope....

Comment #22 - Posted by: Jon at August 1, 2011 9:13 PM

Ted: Taller guy also has to squat further on wall ball and, generally, will have to haul more weight up that rope.

Comment #23 - Posted by: Ted at August 1, 2011 9:34 PM

I like the Kahn Academy link. It reminds me of Crossfit. You can do the learning on your own with the information that is free for all and then for an hour a day go to class and get the coaching you need. Your specific problems are addressed and at the same time you aren't alone. Your accomplishments and performances are posted for all to see. Looks like it works too.

Comment #24 - Posted by: kannon at August 1, 2011 10:16 PM

The Khan Academy is an amazing resource for kids as well as adults. We use it all the time, it's a helpful refresher for Chem and Physics. My students use it during class and for homework.

Comment #25 - Posted by: Natalie at August 1, 2011 10:59 PM

Man that K-9 vid gave me goosebumps! RIP Igor and Diezel. As a "main site" user I'll look forward to that being posted.

Comment #26 - Posted by: jstick911 at August 1, 2011 11:07 PM

I dont think we will have a crossfit/usaw event this year?

When will the drug test results be posted?

Comment #27 - Posted by: alan at August 2, 2011 1:03 AM

It's absolutely crazy to suggest it's easier to be a taller larger man in crossfit. The shear physics alone translate to hundreds of thousands more calories required to be generated by the larger men due to greater load and distance. Combine that with human inefficiencies, squared cubed law etc..

That said this year was easily one of the most favorable for the larger competitor. The sled pull, stationary bike, and row are all exercises that don't punish an athlete based on body weight. Not to mention the imbalance of heavy quick metcons versus endurance events at the games this year.

Crossfit normally favors smaller athletes.. This is obvious by looking at the heights of the top twenty or so athletes. Do the statistics and it's below the american average with a healthy significance.. These games, however, had too much of an emphasis on shorter metcons and negated a lot of their advantages. Either way Rich performed great and everyone did some amazing things.

Comment #28 - Posted by: Adamk at August 2, 2011 5:35 AM

SICK winners video! Congrats to Rich and Annie!

Comment #29 - Posted by: MikeE at August 2, 2011 5:42 AM

Really loved the events this year. Like a lot of people I thought the 2010 Games were a bit too much in a CrossFitter's wheelhouse. This year was a wider and better test of fitness that got the athletes out of any comfort zone. The fittest man and woman truly were identified. Congrats to Rich and Annie.

Comment #30 - Posted by: JamesS at August 2, 2011 6:22 AM

You could build a computer model and determine who's really the fittest, in terms of power generated. You'd input height, weight, limb length, and the event scores, and generate a single number for each competitor.

Rich's lead was so large, though, I think the computer model would also go his way.

Comment #31 - Posted by: Latham at August 2, 2011 7:36 AM

How tall is Annie?

Comment #32 - Posted by: Timm at August 2, 2011 7:48 AM

Figure out a way to measure pure grit and mental toughness if you want to find out what gives advantage to an elite crossfitter. That is the OVERWHELMING difference that separates the best in this game. Limb length? Seriously? Height? Annie's like 6 ft and Kristan's like 5 ft. They were 1st and 2nd. Give us a break. Rich won cause he's a friggin beast. Same with Annie T. They WANTED it more, WORKED harder, COMPETED harder than anyone else. I know you guys like to geek out on physics here but the miniscule physical differences you point out between competitors are immensely overshadowed by the will of these athletes. That factor is humongous and none of you computer programmers are going to be able to measure it. The winners wanted it more. They're tougher than the rest.

Great, tall people are closer to the wall ball target. So what?! Tell me the difference being the toughest damn guy in Crossfit makes. Can you do that?

Comment #33 - Posted by: Mike R at August 2, 2011 8:32 AM


"Double D"
Dipping and double unders

-lip full of Copenhagen
-300 double unders
As rx'd 18:03
Met the pukie after.

Comment #34 - Posted by: Fesser B. at August 2, 2011 10:59 AM

Anyone know what the athletes did between workouts to recover? I would love a journal article on this subject.

Comment #35 - Posted by: Sam S. at August 2, 2011 11:04 AM

Khan Academy is fantastic! I'm in grad school and I've used it to help me keep up with my classmates. I'm about 15 years older than most of them and I've long forgotten algebra and trigonometry. I recommend Khan Academy to ANYONE!!

Comment #36 - Posted by: Roger M., m/35/65"/175 at August 2, 2011 11:20 AM

Rest day so i just did...
100 PullUps
100 PushUps
100 Situps
100 Squats
I forgot to start the clock but it was right around 42 minutes? Not great just going for usual the pull-up were by far the hardest and slowest but I did meet my goal of 20 pullups in a row (twice in a row.) :)
followed up with stretching and 1 hour staring at torn calluses and new blood blisters!

Comment #37 - Posted by: ChrisL_M/5'5"/203/36ish at August 2, 2011 11:24 AM

great comment mike #33, way to many exercise technicians, far to often we disregard the human element. what ever happened to getting work done, don't over think it just lift it,don't just look at it pull it off the damn ground. we all have genetic gifts whether they be physical or cerebral, in the end it comes down to how bad do you want it and what am i gonna do to see that to fruition. i am an old school guy who at 40ish just gets things done, don't look for the easy way to do things don't over think things just get it done. i am also an owner of my own affiliate in western canada and i practice what i preach. to all who actually competed greatwork, you do inspire even an old fart like me.

Comment #38 - Posted by: rd eckel at August 2, 2011 1:18 PM

0515 - track work:

run 1600m - 6:02, rest 3 min
run 1200m - 4:25, rest 2 min
run 800m - 2:49, rest 1 min
run 400m - 1:15

1200 - globo gym work
95x1, 95x1, 115x1, 115x1, 135x1, 135x1, 150x1(f), 150x1

Comment #39 - Posted by: GleichSTL m/33/177/5'10" at August 2, 2011 2:05 PM

Seeing the dogs catch people was cool, but seeing them take the oath would have been awesome!

Great job on the games this year CF, made for great viewing from over here in Europe, marginal glitches aside. Thanks!

Comment #40 - Posted by: Pete at August 2, 2011 3:04 PM

Congratz Annie & Rich! Job well done. Very inspiring. Makes me want to eat better and train harder. 2 days of strict Zone under my belt. Inch by inch the snail climbs Mt Fugi! Really, great job. We're all proud of you. Even the haters! They're just a little envious.
Nice Work!
~Dan Anderson

Comment #41 - Posted by: Dan Anderson at August 2, 2011 3:06 PM


Vacation WOD with "The Heir" and Lil'bingo

Buy-in 800M Run 3:28

Hang Power DB Cleans 35#
Hand release push-ups

"Heir" 3:01
LB 3:24
bingo 3:37

Cash-out Run 800M hourglass ran out of sand...

Comment #42 - Posted by: bingo at August 2, 2011 3:08 PM

Today, Mo and I did a made-up WOD at the University Park Marriott:

For time:
45# Dumbbell Squat Cleans, 21 reps
21 Handstand Push-ups
15 second L-sit hold
45# Dumbbell Squat Cleans, 15 reps
15 Handstand Push-ups
15 second L-sit hold
45# Dumbbell Squat Cleans, 9 reps
9 Handstand Push-ups
15 second L-sit hold

As rx'd, 8:40. This was a tough little bugger. Squat cleans really jack up the heart rate, and the L-sits hit the triceps and grip just enough to make both HSPUs and squat cleans harder. Squat cleans were 21 / 10-5 / 9. HSPUs were much more broken. Did them 15-6 / 5-4-3-2-1 / 3-2-2-1-1. L-sit unbroken.

It's interesting making up a WOD. This one was hard, but it would have been much more unpleasant with a 30 second L-sit hold and full squat cleans. Just sayin. ;-)

Comment #43 - Posted by: Mel/38m/5'10"/175 at August 2, 2011 4:12 PM

Sorry, that should read "db hang squat cleans" - full squat cleans would really have hit the spot!

Comment #44 - Posted by: Mel/38m/5'10"/175 at August 2, 2011 8:45 PM

I haven't posted on here in a long time - I still crossfit at a reduced pace - knee surgery and such.

I must say Congrats to Rich and Annie, what amazing athletes, with hearts of steal and gold and wonderful spirits, love the smiles, the congratulations and standing up for what they believe in! You two are awesome!

Comment #45 - Posted by: discogirl at August 2, 2011 9:06 PM

Fight gone bad with several scales and a sub or two:

WBS, 10#, 9'
KBS, 1 pood
Box Jump 20"
Push press, 65#
Row calorie (did SDHP 65# round 2 cuz C2 was busy)


Right knee shaky afterwards. Probably too much box jumpin' for it.

Comment #46 - Posted by: matt h - 49m - 5'11" - 185bwt at August 3, 2011 12:16 AM

M/ 37/ 134 lbs/ 5'-6"
I did the K9 Igor last night followed by a swimming pushup WOD about 10 minutes after.
KR-Igor: 14:14 As Rx:
10 OHS 135 lbs (unbroken - PR for me and I should have gone for 15 to get the 15 bodywieght OHS - they felt lighter than the 115 and 95 lb warm ups)
20 over the bar burpees unbroken (finished at about 2:10 into the WOD)
40 Wallballs (I used an 18 lb ball but throw it to baout 11 feet or higher to make the difference)
60 cals Row (this was a killer - it took me about 4:15)
80 situps (I did feet anchored under dumbells in about 4 sets of 20 with a few seconds break after each 20 reps)
100 DUs (this was almost unbroken, just tripped up at about 34)

10 minutes rest and changed then did swim WOD
5 rounds of swim 50 yards and then do 20 pushups

These were fun and good to tax the body with 2 back to back metcon WODs with varying movements.

Comment #47 - Posted by: Anton at August 3, 2011 8:20 AM


Comment #48 - Posted by: DAVID LINGLE at August 3, 2011 5:23 PM
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