November 18, 2011

Friday 111118

Rest Day


Enlarge image

"Been CrossFitting for 2 years. We are 120 miles from the closest CrossFit gym so we make do at the house in Oklahoma. Two years ago my wife Susie could not walk up stairs without breathing hard. Now she runs hills, WODs, does pull-ups, air squats like a machine, O-lifts, and overhead squats"
- Mark Eaton

"A Language to Diagnose: Part 6" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Design, Build, Teardown, Repeat: Days 4 and 5" by Rogue Fitness - video [wmv] [mov]

Franz Liszt, Sonata in B Minor Part 1, Part 2, Part 3, Part 4.

Pedro Calderon de la Barca - The Dream Called Life.

"America's Enduring Ideal" by Paul Ryan, The Wall Street Journal.

Post thoughts to comments.

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

Well done Mark and Mrs. Eaton!!!

Comment #1 - Posted by: Hatch at November 17, 2011 5:08 PM


That's awesome!
I live in Oklahoma and also have my own home gym!!

Where in ok are you 200 miles from a gym? Seems like they are popping up all over the place.

Comment #2 - Posted by: Wyatt22 at November 17, 2011 5:16 PM

cool... your wife is reba mcentire's sister?

Comment #3 - Posted by: aermio m/33/5'7"/148 at November 17, 2011 5:20 PM

Bob & Jillian promote Crossfit on the Drs!

Comment #4 - Posted by: dinz at November 17, 2011 5:45 PM

Wish I had that stuff in my rent house! Currently a senior at OSU, can't afford the Crossfit affiliate here in Stillwater and the people at the Colvin aren't too accepting of Crossfit (by my experience, anyway), so it's motivating to know that I'm not the only one in Oklahoma doing Crossfit without access to a gym (or, in my case, trying to do Crossfit).

Comment #5 - Posted by: Tiger at November 17, 2011 5:47 PM

I love the white board has diagrams of body positions on all the Squats. Train hard train right.

Comment #6 - Posted by: Dominic at November 17, 2011 5:52 PM

I live out in the sticks with my family in Oklahoma. I don't have time to drive 35 minutes out of my way to workout at a regular gym. The nearest Crossfit Gym is 1.5 hours from my house. I built a lot of gym equipment myself and workout in my garage & I really enjoy the rest days!

Comment #7 - Posted by: Charlie at November 17, 2011 6:05 PM

Awesome work, Susie! So, the question is; has Reba ever tried a WOD?

Comment #8 - Posted by: Josh at November 17, 2011 6:14 PM

I live within 15 miles of at least 4 CF gyms in the OKC area but have a garage gym decked out where 3 buddies and I get it at 0600 most mornings. We just got our second rower. Love it. Love it.

Comment #9 - Posted by: Tom R. at November 17, 2011 6:32 PM

Good job Susie!

Comment #10 - Posted by: bob at November 17, 2011 6:38 PM

that article is not by jeffrey sachs; it's by paul ryan

Comment #11 - Posted by: dan at November 17, 2011 6:38 PM

@ #8.
Why yes I have! I WOD 4 days a week plus one day of weight training.
Unfortunately I'm not "that" Reba. But I was named after her :)

Comment #12 - Posted by: Reba at November 17, 2011 6:40 PM

Also, way to go Mr. and Mrs. Easton! Great job!

Comment #13 - Posted by: Reba at November 17, 2011 6:40 PM

CF is so incredibly empowering- keep going strong Susie!

Comment #14 - Posted by: Kim Malz~FitMom in CT (F40/130/5'2") at November 17, 2011 6:43 PM

Wow - that CF demo by Jillian was embarrassing! Thought she had a bit more fitness than that.

Comment #15 - Posted by: Mel/38m/5'10"/175 at November 17, 2011 7:11 PM

think the Oklahomans need to see if they live near each other and take turns working out at each other's garages!

Comment #16 - Posted by: Heather Szabo at November 17, 2011 7:17 PM

Susie McEntire: Multiple Dove Winner. Been on Johnny Carson, Hee Haw, Grand Ole Opry and many others TV shows. Recently sang with Trisha Yearwood at the Country Music Hall of Fame. Younger sister, friend, playmate of Reba McEntire and has performed together on many stages across the US with her. Recently won a Telly for her work on behalf of domestic abuse. Two years ago she lost 40 lbs and is WODing like a fiend. 54 years old, 5'3", 123 lbs, mother of 3 with a full time career as a musician that keeps her traveling and eating in restaurants and green rooms. She stay pretty Paleo. She trains at home, in hotel rooms and occasionally some of the great CF boxes around the US.
Yep, I am the proud husband and trainer. She has my respect, love and usually kicks my butt when Air Squats are on the menu. Thanks for the kind remarks to her. I love the CF family. Mark Eaton CF Level 2

Comment #17 - Posted by: Mark Eaton at November 17, 2011 7:24 PM

I'm assuming this isn't 7'4" ex-NBAer Mark Eaton

Comment #18 - Posted by: jc at November 17, 2011 8:23 PM

Awesome Susie!

Comment #19 - Posted by: AP at November 17, 2011 8:27 PM

I'm totally digging the drawings of movements on the dry erase board on the wall!

Comment #20 - Posted by: Pat Sherwood at November 17, 2011 9:15 PM

Just started crossfit and am in OKC. There are some CF gyms in the city but cant afford them. I am now compiling as much equipment and homebuilds/creations to do most crossfit exercises. If I cant do it we just modify as little as we can to do the workout with what we have. Love this stuff. Hate rest days. Usually still do a workout anyway. Would really like to see other better made home gyms if someone is up to showing theirs off in okc. Can't wait for the wod tomorrow.

Comment #21 - Posted by: Alex Moore at November 17, 2011 11:44 PM

very cool picture, raw crossfit

Comment #22 - Posted by: james d at November 17, 2011 11:49 PM

hey guys, do you usually do only WODs or is there any strenght training before the WOD or jogging in the morning or evenings or so? im just wondering because so far im relying only on WODs! =)

Comment #23 - Posted by: juhana at November 18, 2011 2:33 AM

@#22 Listen to your body, if you wanna jog today on a rest day, or Like yesterday if you wanted to do some abs or cardio then by all means, One thing i suggest is depending on what you want to get better at, or what area needs improvement thats the area you workout with first, for instance yesterdays snatch balance if you want to get better at strength, i wouldnt jog 3 miles before I complete the WOD now if Strength isnt your weakness, or you dont lack in that department, then start out with running. Biggest thing is listen to your body if you need rest, then rest.


Comment #24 - Posted by: TRITR at November 18, 2011 4:06 AM

I started reading the posted article, "America's Enduring Ideal", until the author mentioned that Sachs doesn't like the US Constitution.

Move to Europe if you think they are so great.

God Bless AMERICA!

Comment #25 - Posted by: Gadsden at November 18, 2011 6:01 AM

Just watched that video posted by @4. For a someone who has a lucrative TV career as a "fitness expert" Jillian Michaels' performance was pathetic. Talk about a lack of GPP -- I didn't expect her to be Games-ready, but when you watch her move through the WOD she demonstrates a woeful lack of upper-body strength and more tellingly, almost no ability to grasp the form and intent of exercises. Oh, and using a Dynamax ball for slams is a good way to ruin a $100 piece of gear.

Comment #26 - Posted by: robert f at November 18, 2011 6:22 AM

I don't understand the WOD. This week has been this:

tuesday- thrusters- 1 1 1 1 1 1 1
wednesday- 3 800meter runs with 2 min rest
thursday- snatch 1 1 1 1 1 1 1
friday- rest

How am I supposed to get stronger or in better shape when all i've done this week is 14 reps?? I don't get it... Is there not more to it?

Comment #27 - Posted by: Cullen at November 18, 2011 7:17 AM

Robert F (#25),
While I wouldn't disagree with most of your assessments of Jillian's movement (or the Dynamax ball slam!), how about a little credit for putting herself out there on TV, knowing she doesn't have perfect movement? That's pretty cool if you ask me.

Comment #28 - Posted by: Tony B at November 18, 2011 7:35 AM

Kudos to Jillian for trying out a WOD on live TV. Major props to Bob for calling out CrossFit by name, too. No one got hurt, Jillian got rocked by a 2:00 WOD...I agree with TonyB.

Before I'd sign on to "no slamming the dynamax balls" I'd want to know what Coach Burgener uses. He seems to put a Ball Slam in every Geezer WOD at Mike's Gym!

Comment #29 - Posted by: bingo at November 18, 2011 8:22 AM

@Tony B -- I respectfully disagree that she deserves "credit for putting herself out there on TV, knowing she doesn't have perfect movement" precisely because she has spent years positioning herself through TV and books, etc. as a fitness authority to whom others can turn for advice and guidance. And my larger point still stands that for someone with so much experience, she looked terribly uncoordinated and uncomfortable on the WOD especially on the barbell movements.

@Garage Dweller -- you can do whatever you like, but after spending so much money on a Dynamax ball, you might want to look at the Dynamax website where they tell you not to slam the balls and that it will void the warranty:

Comment #30 - Posted by: robert f at November 18, 2011 8:40 AM

i love crossfit!!!!!!!!!!!!!!!!!!!!

Comment #31 - Posted by: dan lau at November 18, 2011 9:07 AM

Yay Susie and Mark! This made my day. My box is located within 3 miles of 2 others, but for me you are the example of what CrossFit is all about. Thank you for sharing.

Comment #32 - Posted by: BFCF kim at November 18, 2011 9:38 AM

#27, The idea is that you do the Crossfit warmup - pullups, pressups, squats, maybe dips - before the single reps. You should also be warming up for the single reps - if you're aiming at (let's say) a 135 snatch, your warmup might go:

5 x bar
5 x bar
3 x 95
2 x 115

145, 145, 150, 155, 155, 155, 155

These strength workouts are what will give you a solid foundation for anything else. They might not leave you gasping for breath, but they're arguably of more value in the long term than thrashing yourself with a metcon.

Comment #33 - Posted by: Joel at November 18, 2011 10:01 AM

Great job Susie. Incredible progress.

Did yesterday's snatch balance workout today.

Then, 100 pull-ups for time.

Comment #34 - Posted by: Kevin C.(M/52/5'11"/172) at November 18, 2011 10:29 AM

So robert f, voluntarily humbling herself in front of her followers deserves no credit whatsoever?

...You either lack common sense or are just looking to be combative. Plus, I bet you're deathly afraid of looking bad yourself if you feel that way about her.

Comment #35 - Posted by: Anon at November 18, 2011 10:58 AM

@Anon -- the tone of my posts can be fairly described as critical, not combative. And your last sentence shows that you are just trolling, but I'll answer it anyway: I don't see how pointing out obvious deficiencies in her fitness capacity and technique shows anything at all about me. But making silly personal attacks on others for expressing an opinion surely says something about you.

Comment #36 - Posted by: robert f at November 18, 2011 11:11 AM

Then again, that's just my opinion (once/if that last post hits).

Back to work :).

Comment #37 - Posted by: Anon at November 18, 2011 11:31 AM

@ Robert F (#34) - Not everyone's definition of fitness falls into the Crossfit parameters. She is not a Crossfitter, and therefore probably does not use the training modalities which define fitness "in the Crossfit community." While her form does leave a lot to desired, she did tell Bob that it was too heavy. He should have scaled it for her.

Comment #38 - Posted by: Doug at November 18, 2011 11:54 AM

@#24 yea that's something i've been hearing about. I guess I just wanted to ask it as a gallup but where's the point do more than your body can take no matter others do. I'll just have to keep listening =) thank you

Comment #39 - Posted by: juhana at November 18, 2011 11:57 AM

Sierra Hotel Mark and Susie!

LOVE the squat diagrams on the whiteboard!

Comment #40 - Posted by: JPZ at November 18, 2011 12:32 PM

How often do you see a WOD video that's WFS from start to finish?


The clip from "The Doctors" was a win for CrossFit, the trainers, and the show. Perhsps lifting form left a bit too be desired, but the rest of the video was definitely desirable from a "spreading the word" aspect.

Comment #41 - Posted by: J.T. at November 18, 2011 12:41 PM

Jeffrey D. Sachs is the Director of The Earth Institute, Quetelet Professor of Sustainable Development, and Professor of Health Policy and Management at Columbia University. He is also Special Advisor to United Nations Secretary-General Ban Ki-moon. From 2002 to 2006, he was Director of the UN Millennium Project and Special Advisor to United Nations Secretary-General Kofi Annan on the Millennium Development Goals, the internationally agreed goals to reduce extreme poverty, disease, and hunger by the year 2015.

People wonder why the UN is a waste...with crack-pots like Mr. Sachs advising the SECGEN of the UN it's no wonder.

And to think...this guy teaches at Columbia...

Comment #42 - Posted by: Disgusted at November 18, 2011 12:52 PM

cullen......if you don't trust the programming of CFHQ then either program for yourself or go get a trainer from a global gym. I'm pretty confident the HQ knows what they're doing

Comment #43 - Posted by: AB at November 18, 2011 1:17 PM

@ Doug

I think it's fair to Judge Jillian on this. Her whole persona is around being a personal trainer/master motivator guru, and people in a way idolize her. Those lifts are not unique to crossfit, it's not crossfit vs Jillian. It's Jillians personality vs what's real. You can put a tv personality up on a mountain all you want but the truth is there are women in all walks of life that could perform way better than Jillian did and it's ironic that she is best known for yelling at people to perform exercises and she can't even muscle up and do an impromptu wod that wasn't very difficult. How in the world does Jillian not do any of the crossfit exercises? or should I say modalities?

Comment #44 - Posted by: Dog Pile! at November 18, 2011 1:29 PM

@ Dog Pile -- I completely agree. When someone holds themselves out as an authority on something it's reasonable to expect them to be able to demonstrate a certain level of ability in that area. As I said in my original post I didn't expect Games-level performance from her, but her work capacity and quality of movement on exercises that you rightly point out are not unique to crossfit were at a very low level.

If she was a random audience member I'd be complimenting her performance. But she's not, and I don't think it's unfair to point that out.

Comment #45 - Posted by: robert f at November 18, 2011 1:56 PM

@Cullen - those single reps (1 1 1 1 1 1 1) should be done with enough weight to require a whole day of recovery. Untrained (or undertrained) individuals might even need 48 hours to recovery from the soreness from such a workout done at sufficient intensity (myself included). The WODs also assume that you are performing warm-ups, and many people do add other work especially to address weaknesses (although this is a topic of debate).

"Is the WOD enough?"

"CrossFit Warm-Up"

Comment #46 - Posted by: Brennan at November 18, 2011 2:31 PM



100 Push-Ups
100 Sit-ups (abmat)
100 Squats


Comment #47 - Posted by: bingo at November 18, 2011 2:58 PM

I heard Susie interviewed a few months ago on a Christian radio station. I loved what she had to say and was impressed with what a great lady she is. She talked briefly about CrossFit and the fact that her husband was a Lever II trainer. It's great to see a picture of her!

Comment #48 - Posted by: Robin at November 18, 2011 3:51 PM

Wrist is still hurting so I went light.
Ran 2 miles.
Then did yesterdays wod
Snatch balance 65-95-115-135-135-135-135.
Ran 2 more miles.

Comment #49 - Posted by: Gerard m/28/6'/199.5 at November 18, 2011 6:01 PM

Bingo - sweet time brother. Kill it!

Comment #50 - Posted by: Mel/38m/5'10"/175 at November 18, 2011 6:57 PM

Did 1/2 of the chipper w/TGUs @ end. Time over there.

Comment #51 - Posted by: matt h 50 179# 1mar11 at November 19, 2011 12:02 AM


5K: 29:04

Comment #52 - Posted by: mom to five at November 19, 2011 6:13 AM

I don't think CrossFit has, or should have, a political point of view. It would be a real turn off for everyone who doesn't share that view.

I could do without the regular posts from the Wall Street Journal's opinion pages. I don't want to get into a political debate here, but I think most people could agree that the WSJ opinion page is the most right-wing section of any major newspaper. If I want to read that stuff, I'll go to a political blog.

Comment #53 - Posted by: Chris Bell at November 19, 2011 9:34 AM

#43/AB I think it was a valid question from a guy who clearly doesn't know much about training. Your openly hostile response and 'Either accept what we say without question or go join a Globo Gym' is exactly why people stay at Globo Gyms. Don't you think people should know the reasons for programming?

Comment #54 - Posted by: Joel at November 19, 2011 3:24 PM

@Comment #17 by Mark Eaton on 17-Nov-2011 7:24 PM

PROBLEM - Google is flagging your wife's website as a "reported attack page"

After clicking on your wife's Wiki entry, I clicked on a Wiki link to her website at ""

The Firefox Google toolbar then flagged her website as a "Reported Attack Page!", alerting me that I might not want to proceed to your wife's website (if it is her website). A similar situation existed with the Crossfit Endurance website about a year ago.

Google indicated the following:

"This web page at has been reported as an attack page and has been blocked based on your security preferences."

"Attack pages try to install programs that steal private information, use your computer to attack others, or damage your system.Some attack pages intentionally distribute harmful software, but many are compromised without the knowledge or permission of their owners."

Comment #55 - Posted by: Luke Mullen at November 20, 2011 8:36 PM

@ Chris Bell. I don't think there is anything wrong with CrossFit posting a political article. After all they are a private company and can post whatever they want. It's fresh air to know where they stand on a very relevant issue and makes since for them to be for Capitalism because they are a business. If someone doesn't want to read the article they don't have to. Long live American Capitalism!

Great job Susie and Mark!

Comment #56 - Posted by: M Hoss at November 21, 2011 6:38 PM

Awesome post Mark!

Comment #57 - Posted by: Mike at November 26, 2011 5:26 AM

Nice work Susie and Mark! Keep it up!

Comment #58 - Posted by: Kyla at December 5, 2011 10:22 AM
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