August 18, 2011

Thursday 110818

Rest Day


Enlarge image

Tord Odin, Norway.

"Behind the Scenes: Part 3" by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

"Sweet Peeps Farm" with John Post and Stephanie Post, CrossFit Journal preview video [wmv] [mov]

A look at the Special Operations Warrior Foundation, supported by Fight Gone Bad 6 - video [wmv] [mov]

"Heavy Ass Grace" with Rob Orlando - video [wmv] [mov]

Maurice Ravel, Gaspard de la Nuit-Ondine.

Amy Lowell - Summer.

"The Lost Century" by Mary Anastasia O'Grady, The Wall Street Journal.

Post thoughts to comments.

Posted by Pukie at August 18, 2011 5:00 PM

Rob, that was SICK!!!!!!

Comment #1 - Posted by: Jamo at August 17, 2011 5:07 PM

Rob is a BEAST

Comment #2 - Posted by: Steve at August 17, 2011 5:09 PM

Rob you are a beast...but an inspiring one. If you did that for any sort of fundraising / awareness event you would turn heads and hearts guaranteed. Thanks for sharing man, always good to see you move big weight.

Comment #3 - Posted by: harry m/23/170 at August 17, 2011 5:09 PM

Thursday 18 Aug is my bday, so I will be celebrating by doing a WOD I came up with. It goes like this:

For time:
8 Exercises, 18 Reps (08/18).
18 x Squats Cleans (115lbs).
18 x Pullups.
18 x Thrusters (115lbs).
18 x Burpees.
18 x Power Snatches (115lbs).
18 x K2E

Comment #4 - Posted by: Harry at August 17, 2011 5:09 PM

Rob O is insane! Nice work bro!

Comment #5 - Posted by: Steven M. Platek at August 17, 2011 5:12 PM

proud of you Rob! Heavy ass Grace here I come!

@#4 - happy bday to you tomorrow man, and good luck with your bday wod!

Comment #6 - Posted by: Chris Kabob at August 17, 2011 5:15 PM

Thursday 18 Aug is my BDay, so I will be celebrating by doing a WOD I cam up with. It goes like this:

8 Exercises, 18 Reps (8/18)
For time:
18 Squat Cleans (115lbs).
18 Pullups.
18 Thrusters (115lbs).
18 Burpees.
18 Power Snatches (115lbs).
18 KTE.
18 Overhead Squats (115lbs).
18 Ring Dips.

Anyine else whose Bday is on the same day should try it also. Should be fun...

Comment #7 - Posted by: Harry at August 17, 2011 5:21 PM

Here I was thinking "heavy ass grace" would be with 225, silly me...

Comment #8 - Posted by: zach at August 17, 2011 5:25 PM

That is f@#kin' wicked!!!! Rob is a beast!!!

Comment #9 - Posted by: Keith Fine at August 17, 2011 5:27 PM


Comment #10 - Posted by: Casey Schmidt at August 17, 2011 5:54 PM

On a day with a behind the scenes video I didnt think it was possible to have a another video posted that would get me more fired up. I was wrong, that was disgusting Rob.

Comment #11 - Posted by: Jeff M at August 17, 2011 5:54 PM

Rob Orlando for president! Holy crap!

Hard to believe he isn't the Games Champ after watching that effort. Amazing.

Comment #12 - Posted by: Jimmy at August 17, 2011 6:10 PM

This may be a dumb question, but I did a 21-15-9 wod the other day with 225 lb deads. I didn't do it too fast to ensure good form but my lower back is stiff as a board 2 days later. Any suggestions on deadlift workouts to not let this happen.. hard as hell to be a man in the Army if I can barely walk..

Comment #13 - Posted by: Jeremy at August 17, 2011 6:24 PM

Rob, that was crazy! What was your time?

Comment #14 - Posted by: Vadim at August 17, 2011 6:27 PM

Anyone know the name of the song from Rob's video?

Comment #15 - Posted by: Daniel at August 17, 2011 6:28 PM

Kid in the white shirt has his collar POPPED, arms out, and a face with an expression that can only resemble..."LETS DO THIS!"

Comment #16 - Posted by: Brandon at August 17, 2011 6:36 PM

Rob Freakin Orlando! Thats was incredible!

Comment #17 - Posted by: Thompson/m/6'2"/200 lbs at August 17, 2011 7:06 PM

the kid in the picture with the popped coller > rob orlando

Comment #18 - Posted by: john 25/m at August 17, 2011 7:14 PM

"Yo man, get off da rings. It's my turn!"

Comment #19 - Posted by: Barberic at August 17, 2011 7:30 PM

I don't care if he had a bad day in the water. Rob O is hands down one of my favourite dudes. That was SICK!

My 1RM squat clean is 265 right now. Hoping to break 275 soon. Doing 30 of those. Wow.

Comment #20 - Posted by: Jordan D. at August 17, 2011 7:31 PM

What amazes me about Rob is not just his ability to do the amazing, but his belief that it can be done.

Inspirational work, brother.


Comment #21 - Posted by: James H. at August 17, 2011 8:04 PM

The kid on the rings looks like he had a hand for a foot! lol

Comment #22 - Posted by: devin at August 17, 2011 9:11 PM

"Bradley" tomorrow...gonna be painful
Rest in Peace Senior Airman You are a True HERO to this Great Country...

Comment #23 - Posted by: LisaK at August 17, 2011 9:12 PM

That was the sickest Grace I have witnessed. I did my bodyweight (92kg) in 12:42 one time and thought I was strong. Now I feel like a huge pussy after seeing that symphony of destruction by Orlando...AWESOME STUFF broham!!!

Comment #24 - Posted by: shawn at August 17, 2011 9:58 PM

Rob....That was legit.

Comment #25 - Posted by: Devon at August 17, 2011 10:14 PM

Cute Picture. I can't wait to go home to my three boys.

Comment #26 - Posted by: Cory at August 17, 2011 10:47 PM

Rob. Orlando. Nothing more to say.

And how irresponsible are the parents leaving them rings up to be played on ? Don't they realise these boys might develop into firebreathers of the future ?!

Comment #27 - Posted by: BL at August 17, 2011 11:01 PM

Anyone else wondering why Operation Phoenix is still being reworked?

Comment #28 - Posted by: Heidi at August 18, 2011 2:20 AM


my birthday is tomorrow (19th) and me and some of the guys im deployed with are doing a murph. flack vests and all outside in the heat. feel free to do one yourself to celebrate!

Comment #29 - Posted by: chris at August 18, 2011 2:57 AM

o.m.g. rob orlando. o.m.g
rock on, dude

Comment #30 - Posted by: erin at August 18, 2011 4:37 AM

The games were boring without you Rob O

Comment #31 - Posted by: Dave at August 18, 2011 5:03 AM

@ #13, that pain will go away, and it should not happen again since your now exposed to that movement.

Comment #32 - Posted by: Street at August 18, 2011 5:08 AM

#31 your are kidding right?
#13, Jeremy, please do not do heave high rep DL EVER again. That pain isn't a cause of not being exposed to the movement, I assume you have done DL before. I am pretty sure that any highly skilled athlete/coach will tell me that high rep heavy DL are a stupid thing to do. Programming more them 5-7 reps of your 80% of 1RM if just silly. You WILL lose the form and even if you somehow manage to do it rep by rep (no bouncing), your hammies and lower back are going to kill you. DL is the hardest exercise to recover from, hands down. If you want to do the rep scheme, scale the weight to not more then 50-60% of your 1RM.

Comment #33 - Posted by: jake at August 18, 2011 5:18 AM

ment 32...

Comment #34 - Posted by: jake at August 18, 2011 5:46 AM

@#13 Jeremy
I've done the same thing before (silly, I know) and the cause of my pain was the psoas, a little muscle that comes from your back lower ribs and attaches to your front hip bone. It controls the movement of your legs coming up to your chest, and also going back down. I was in pain for about a week, but some ice and a couple of trips to the chiropractor to get it released and I was good as new again. Check online for some great psoas stretches if you don't have a chiropractor, and hope you feel better soon.

Comment #35 - Posted by: RC at August 18, 2011 5:58 AM

The Burpee gets a spread on


Comment #36 - Posted by: Eric at August 18, 2011 6:06 AM

Who the hell needs to be able to swim when you can do 275lbs ground to overhead 30 times in under 13 minutes?

One of the most ridiculous/impressive things I've EVER seen in Crossfit. Great job, Rob.

Comment #37 - Posted by: Andrew at August 18, 2011 7:06 AM

Way to go Rob!!!! Always impressive

Comment #38 - Posted by: Steve G at August 18, 2011 7:38 AM

Way to go Rob!!!! Always impressive

Comment #39 - Posted by: Steve G at August 18, 2011 7:51 AM

mmmmmmm fresh organic eggs... i'd eat 25 a day.. at least.

Comment #40 - Posted by: Zach B at August 18, 2011 7:53 AM

Who uploaded the picture? Awesome to see a picture from Norway. Kult å se at rekrutteringen er bra til Crossfit i Norge :)

Comment #41 - Posted by: Anders Albert at August 18, 2011 8:07 AM

275# Clean and Jerks

You would measure my result for that workout in Weeks not minutes. He should never do regular grace again. It probalby be sub 1 min

Comment #42 - Posted by: scott S at August 18, 2011 8:09 AM

Anyone read Gary Taubes's article "Is Sugar Toxic?" (, wfs unless you work for the sugar industry)

My thought after reading: "Time to de-train my sweet tooth before it kills me, literally."

I know 'no sugar' and 'sugar is poison' are close to CF mantras, so the *general* thrust of the article won't be new to most CFers -- but I also know I still eat a fair bit of extra, non-fruit sugar (a 45-year habit), and I think I've read that's true of a # of folks who post here (and on the CF message boards).

What was new to me was how long and strange the 'sugar debate' has been, internationally; and how the damning evidence is piling up. Plus excessive sugar consumption's strong correlation to both metabolic syndrome and a fair # of cancers. Best explanation I've seen for why Type 2 obesity has migrated strongly into childhood, and why as a country (and, increasingly, world) we are so damn fat.

As I visit our beloved neighbor, who has diabetes (and a host of other medical issues), and who is in tough tough shape...and as I watch him eat a ton of sugar's painful to wonder if some of what he's going through might have been easily preventable with a diet fix.

Interested in others' reactions to this one.

Comment #43 - Posted by: matt h - m49 | 5;11" | 185 bwt at August 18, 2011 8:32 AM

I really hope that kid popped his own collar.

Comment #44 - Posted by: Adam at August 18, 2011 8:39 AM

Rob that was epic dude!!! How a human can move that much weight that fast is amazing!!

Gonna gone the next couple of days so went for a PR on "Karen" today:

150 21# wallballs, time was 5:40. PR by almost 1:30! Man I love CrossFit!!


Comment #45 - Posted by: Rough Robbie at August 18, 2011 10:53 AM


Comment #46 - Posted by: Justin at August 18, 2011 11:00 AM

@ #13 Jeremy,
It's normal (assuming the pain comes from sore muscles and not something else). The low back works really hard in DLs, and if you work muscles that aren't used to it, they'll get sore (duh). Try massage, a hot tub, ice, and stretching. Next time you do that WOD (and really anytime you WO) do some stretching after, and make sure to stretch your back. Also, I would ignore what #33 jake says--that sounds pretty uninformed. I do high rep moderate to heavy DLs pretty often and I see nothing wrong with it. On the contrary, it's just another area where you need to build an adaptation.

Comment #47 - Posted by: Steve Cole at August 18, 2011 11:20 AM

Can't wait to do this as rx'd! ;)

Comment #48 - Posted by: Saam at August 18, 2011 11:56 AM

I always love seeing Rob O's videos - I know about to see something ridiculously amazing.

That being said - the editing was terrible. Please just show the workout. No need to make it into an jump cut music video.

Comment #49 - Posted by: Latham at August 18, 2011 12:01 PM

I'm going to go out on a limb here and guess the "Lost Century" in the WSJ article is somehow the fault of liberals.

Comment #50 - Posted by: Latham at August 18, 2011 12:04 PM

WOW! Crazy Heavy Ass Grace!
Much respect to Rob O!

Comment #51 - Posted by: Grace 45/5'2"/116.5 at August 18, 2011 1:23 PM

resting sucks! I need to workout!!!

Comment #52 - Posted by: Gregory C. at August 18, 2011 2:52 PM

Impressive feat of strength. I notice he did power clean and jerk, not C&J. Is that the way Grace is usually done?

Comment #53 - Posted by: Mike at August 18, 2011 4:55 PM


10K (9.11K, actually): 58:35

need to re-figure my route for next time
temperature not as nice as Tuesday's 5K, but not too bad

Comment #54 - Posted by: mom to five at August 19, 2011 3:55 AM


From CFE 6 x 200-250M (need better measurement)

Times laughable, but it FELT like I was sprinting...

Comment #55 - Posted by: bingo at August 19, 2011 4:27 AM

2 min max pushups
1 min rest
2 min max situps
1 min rest
2 min max pullups
1 min rest
2 min max squats

pushup - 60
situps - 60
pullups - 45
squats - 95

Comment #56 - Posted by: GleichSTL m/33/176/5'10" at August 19, 2011 8:20 AM

incredible wod by rob in the video...275 grace is nuts haha nice work!

Comment #57 - Posted by: Nathan Seitz at August 20, 2011 1:01 PM
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