September 3, 2011

Saturday 110903

Rest Day


Enlarge image

MacGregor barn, Milton, Ontario.

"Adopting CrossFit for Police Training" with Scott McGee and LeAnn Alfonzo, CrossFit Journal preview video [wmv] [mov]

"SEALFIT: Amundson's Warrior Cry" by Rogue Fitness - video [wmv] [mov]

Ludwig van Beethoven, 32 Variations in C Minor No. 80.

Stephen Crane - Truth.

"The Will in the World" by Cordelia Fine, The Wall Street Journal.

Post thoughts to comments.

Posted by Pukie at September 3, 2011 5:00 PM

Just got my first muscle-up recently. The key for me was getting comfortable with doing ring pull-ups in the false grip position. Going from that to a kipping transition was much easier. Can't wait to test myself on future muscle-up WODs!

Nice to see the firebreather himself getting razzed at SEALFIT. ;)

Comment #1 - Posted by: Mike Scott M/45/5'10"/206 at September 2, 2011 5:20 PM


Comment #2 - Posted by: kevin o at September 2, 2011 6:00 PM

Whoever likes classical music at HQ - I heart you.

Comment #3 - Posted by: Chris at September 2, 2011 6:14 PM

The workout is "31 Heroes":

Comment #4 - Posted by: Troy at September 2, 2011 6:20 PM

Yep will be doing 31 Heroes WOD onboard the USS Midway in San Diego!! Honor the fallen!

Comment #5 - Posted by: Aush at September 2, 2011 6:30 PM

31 heroes tomorrow. Get some!

Comment #6 - Posted by: Chad O'Connor at September 2, 2011 6:35 PM

Stephen Crane: a postmodern before it was cool.

Great choice on the Beethoven. Next: GIVE US MAHLER!

Guess I'll have to resort to one of the Girls WOD for tomorrow... Suggestions?

Comment #7 - Posted by: stephen at September 2, 2011 6:43 PM

31 Heroes WOD! who's doin it and where?

Comment #8 - Posted by: Jeff Mata at September 2, 2011 7:13 PM

Yeah Annie!! Nice barn shot!

Comment #9 - Posted by: Brian at September 2, 2011 7:38 PM

I agree. register, find a partner or an affiliate and do the workout. The proceeds are going towards a worthy cause

Comment #10 - Posted by: Jake at September 2, 2011 8:11 PM

31 heroes wod here at holloman AFB tomorrow!!!!

Comment #11 - Posted by: linda at September 2, 2011 8:38 PM

31 Heroes here @ Southern Maryland.
31 minutes of suffering to honor the fallen. The most worthy cause.

Comment #12 - Posted by: James at September 2, 2011 10:46 PM


Comment #13 - Posted by: z dale at September 2, 2011 11:50 PM

31 Heroes WOD @ ASAB, Kuwait

0800 = 5 1/2 times; great op to invite someone who has never done crossfit before. kicked their ass and they left with a smile...

...going again for some more at 2000

Comment #14 - Posted by: Brian Weigandt at September 3, 2011 12:36 AM

31 Heroes at Al Udeid Air Base in SW Asia! Let's do it!!!!

Comment #15 - Posted by: Courtney at September 3, 2011 12:50 AM

Great article on willpower. It's another way of explaining what Christians have known for thousands of years, namely that if you avoid sin in all areas, it's good for you.


I've told plenty of folks that it's a good idea to do seemingly stupid things, like when you're sitting in a hot shower on a cold morning, and you want to stay in there all day, tell yourself "in 30 seconds I'm getting out" and literally do it. Count if you have to...

Stupid stuff like this adds up surprisingly. Or not surprisingly.

Comment #16 - Posted by: Matt DeMinico at September 3, 2011 5:08 AM

Just got electricity back after a huge storm yesterday. Power clean/burpee wod results now posted there.

Comment #17 - Posted by: Kevin C. (M/52/5'11"/172) at September 3, 2011 5:58 AM

Humphreys CrossFit finish this grueling WOD about 6 hours ago. Check out the WOD at our website. We were lucking enough to raise $200 in donations.

Comment #18 - Posted by: Josh at September 3, 2011 6:25 AM

04:30 today WOD was pretty good :D

Comment #19 - Posted by: Westcoast at September 3, 2011 7:40 AM

Did some fast (for me) interval runs yesterday.

Today, to salute our newly opened cf box, Crossfit Ă–stersund (Sweden's northernmost box, in fact), I did "Hansen" (090502)

Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

-> 40:04

This was perhaps the worst (read: best!) metcon ever! I'm totally done, the suck even beat "Murph". Kept full ROM and strict movements throughout.

Sadly, I'm moving from this town tomorrow, but I wish my friends and partners all the best in their functional fitness endeavours! And I will take crossfit with me.

Comment #20 - Posted by: AndersB at September 3, 2011 7:45 AM

today's workout involves a truckload of topsoil, a shovel and a rake.

Comment #21 - Posted by: JuliePlatt at September 3, 2011 7:49 AM


31 Heroes in my basement
subd 135 pound thruster
12 7.5 foot rope climbs in my basement with feet assisting
400m run with 40# vest

no partner so I assumed a 2minute partner run on the first run and 3min runs after that. so i set a watch to countdown every 3minutes and that's when I did my run

4 complete rounds (it worked out that there was also one run per round) and 6 thrusters

31 Heroes and the others that were with them. Thank you for your ultimate sacrifice. I try but there is no way can I ever compare to you.

Comment #22 - Posted by: David Beauregard aka "Pokey" at September 3, 2011 8:00 AM

YAY Annie!! Your barn rings made the main site!
So awesome:)

Comment #23 - Posted by: Kat. at September 3, 2011 8:31 AM

31 heroes @ crossfit unbound today. Should be fun and for a great cause!

Comment #24 - Posted by: Thomas at September 3, 2011 9:36 AM

We did the "31Heroes" today at Crossfit Mercer in Hamilton, NJ.

My partner and I completed 119 reps RX'd (4 rounds + 5 box jump). I was a helluva workout, but definitely worth it.

Thank you to all of your brave souls that put your lives on the line for my freedom.

Comment #25 - Posted by: Anthony Tessein at September 3, 2011 9:41 AM

We have adopted CrossFit as our work out program at Brighton fire. It has been a huge success. It's the only way to go!

Comment #26 - Posted by: brad at September 3, 2011 1:24 PM

Great WOD today with the 31heroes. My partner and I got a complete 13 rounds. We had to sub towel pull ups for the rope climb. Such a great idea to remember what really is important in life!

Comment #27 - Posted by: Adam at September 3, 2011 1:39 PM


Did yesterday's WOD today. I thought about scaling the weight seeing as how 135# is only 3# less than what I weigh, but I decided not, I added a 400 m. run in between each round.

15-12-9-6-3 Reps for time:

135 lb. Power Clean
Bar Facing Burpees
400m Run

Time: 27:53

Comment #28 - Posted by: Fidencio Hinojosa at September 3, 2011 3:00 PM

Had a few beers and decided to drag the barbell into the backyard for yesterday's power clean/burpee workout. Ugly details are there.

Comment #29 - Posted by: Playoff Beard at September 3, 2011 4:26 PM

Honored the heroes at Owasso Crossfit gym in Owasso,OK. All Hero WODs are humbling, and the 31 Hereos WOD was no exception. I want to say thank you to all the men and women that volunteer to protect the USA. Thank You!

Comment #30 - Posted by: Gee Gee Barton at September 4, 2011 8:31 AM
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