November 26, 2011

Saturday 111126

Rest Day


Enlarge image

John Harris, San Diego, California.

"Expecting the Unexpected", CrossFit Journal preview video [wmv] [mov]

"Out The Door" with Dan Cerrillo - video [wmv] [mov]

Wolfgang Amadeus Mozart, Sonata KV 311 Mvmt 1 and 2, Mvmt 3.

Henry David Thoreau - Conscience.

"What Occupy Harvard Should Tell Liberal Elite Parents on Thanksgiving" by Lee Siegel, The Daily Beast.

Post thoughts to comments.

Posted by Pukie at November 26, 2011 5:00 PM

thanks all servicemen and women - you rock

Comment #1 - Posted by: bobr at November 25, 2011 5:15 PM

Thats right! US Border Patrol making the front page ;)

Comment #2 - Posted by: Cameron at November 25, 2011 6:12 PM

US Border Patrol making the front page! ;)

Comment #3 - Posted by: Cameron at November 25, 2011 6:13 PM

I will lay on my back if I want to dammit.

Also, saying it prevents lactic acid from pooling is incorrect. It's a common misconception that lactic acid is the cause of soreness, it isn't, the research on this is fairly clear. Lactic acid is actually a useful energy source, especially for the muscle tissue of the heart. Muscle fatigue and soreness is still a poorly understood phenomenon; likely culprits point towards some sort of tipping point in pH balance.

Moreover, if anything laying down would help alleviate blood pooling in the lower extremities.

But don't take my word for it, test it yourself, do a FGB or another workout with built in rest periods. Have half the gym rest laying down and the other half rest walking around/standing. Compare deviations.

Measurable, repeatable data. You can make educated guesses but you can't make claims until you test.

Comment #4 - Posted by: Kris at November 25, 2011 7:32 PM

Good article. Anyone else see the 60 minutes about congress' legal insider trading Sunday before last? Ask Pelosi about Visa. Gross is the only word I have for all of them them.

Comment #5 - Posted by: Mike at November 25, 2011 8:34 PM

Air Mobile for life! Get some! SDC/AMU

Comment #6 - Posted by: Brent at November 25, 2011 8:49 PM

John Harris takes everything he does to the max, his work(BP SOG), his responsibilities as a husband and father, his fitness, and I'm proud to know him let alone call him my friend. You're the best bro!

Comment #7 - Posted by: Ryan at November 25, 2011 9:00 PM

John Harris-I'd follow him into a losing battle. Air Mobile Unit.....they said it wouldn't last a year. May the protected never know........

Comment #8 - Posted by: Rauterki at November 25, 2011 9:04 PM

Liberal elite? really? your guys are watching the same news I am right? Koch brothers running Cain and it looks like a few other GOP candidates, and you go with liberal elite. Wow. So the occupy protests are about the unfair taxation of the middle and lower income earners in the US, and if you make less than 350,000 dollars a year you would benefit from what they want to accomplish. It is not about entitlements, its about the indisputable fact that the top 1% of income earners do not pay anything like a fair and equitable tax in this country.

Comment #9 - Posted by: Chris at November 25, 2011 9:06 PM

Awww guys. Thank you so much!!! I'm very pumped to have made the main site photo. I wanna thank Crossfit HQ for what they do for free, all the guys at work, your my brothers, my beautiful wife who is a badass crossfiter herself and definitely have to thank Ryan and Sheina from Crossfit Murrieta!

Comment #10 - Posted by: JohnH at November 25, 2011 9:14 PM

Thank you John Harris for your work, it's good to know there are people like you defending our country. On another note, that is a great article describing the hypocisy of the liberal elite. And the 60 minutes show that someone referenced was great because it called Pelosi out, but it also showed that all of our current political leaders are self-interested and unable to make decisions that benefit the public. Rather, they work to keep their jobs, with little regard for the public.

Comment #11 - Posted by: Phil at November 25, 2011 10:13 PM

That's my boy!

Comment #12 - Posted by: Brandon at November 25, 2011 10:22 PM

interesting thought kris. LA is what causes the burning sensation in muscles which in turn creates fatigue. the idea that its a fuel/energy source has escaped me. i have never heard anything of the sort throughout my schooling or in my endeavors as a CPT. i will have to research this concept yo have presented. well played sir/ma'am

Comment #13 - Posted by: steve scott at November 25, 2011 10:36 PM


I'm not sure if you can post links here in the comments but this study is a good starting point, it's from a few years ago and even references a 1980s study hinting at the same idea.

Another interesting study that you may wish to read is one on cyclist given IV's of Lactic Acid outperformed themselves without the IV and fatigued later. Google Scholar will probably be able to teach you more than I can about it.

Comment #14 - Posted by: Kris at November 25, 2011 10:53 PM

Linked article tells us nothing about the Occupy Movement. Why not title it: What I think you should think about "Liberals" this Thanksgiving".

"Liberal" and "Elite" have been conjoined in a rather Orwellian manner. Is it possible to conceive of each separately? Are there "elites"?

Comment #15 - Posted by: Prolix at November 26, 2011 4:59 AM

@mwc #14 - Do you even know who Dan C. is? Brilliant display of obtuseness.

Comment #16 - Posted by: Steve - CF Ocean City at November 26, 2011 5:45 AM

Hmmm...I disagree on the lying down thing. In fact, if I lie down during the first 2:00 of the 3:00 between rounds of "Barbara" I recover much more quickly; my heart rate descends much more rapidly. This discussion reminds me of one several years ago where someone posited that flopping increased the chance of a cardiac arrhythmia. My genius cardiologist brother-in-law hilariously debunked that one.

Pooling of lactic acid? Pooling of intracellular material? Probably not. There can certainly be dependent pooling of extracellular and intravascular fluids when the skeletal muscle pump is turned off at rest, but the greater risk is actually passing out from the pooling, and flopping is a means to prevent that from occurring.

Multiple CF instructors, including L1 have discussed in general terms the existence of a so-called 4th energy pathway, the lactic acid pathway. Is lactic acid the cause of that burning pain in our muscles during a WOD? No idea. Is the pain ischemia from insufficient O2 or is it from the rapid build-up of metabolic by-products from the muscular exertion? No idea.

What I DO know is that recovery from a WOD is partly chosen of necessity (a dogmatic approach will change rather swiftly the first time you have a client go to ground when they pass out) and partly style. You want your athletes up and moving after a WOD? Cool. If they are good with you haranguing them to do so, also cool. That's style, and that's the style of your coaching and your gym, and if I was there I'd do my darndest not to flop, but on my own after a brutal WOD I look like a kiver on the dock after having the fishhook pulled

Mikko says flopping is to be defeated? Fine. As ridiculous as it sounds, my call is that Mikko always leaves something in the tank and could have gone farther or faster.

And then flopped to the ground.

Comment #17 - Posted by: bingo at November 26, 2011 6:05 AM

Lactate is a product of glycolysis. When there is energy in the form of free fatty acids and oxygen available, lactate is converted into pyruvate and sent into the krebs cycle for oxidative phosphorylation. When there isn't O2 present, lactate is sent back into glycolysis, which is a mighty inefficient source of fuel. Another by-product of high energy demand while in glycolysis is hydrogen, which as it builds up drastically lowers pH. The excess lactate, which again is a normal, standard product, is actually used to buffer the hydrogen, which is what creates lactic acid. Lactic acid is just a marker that high amounts of anaerobic work are taking place, it correlates usually with muscle fatigue, but there is no evidence that it CAUSES muscle fatigue. The pH is much more likely the culprit (although we are not sure), with prostaglandins likely responsible for any DOMS.

It's time we move past the bad science and myths of exercise. Don't read the article on the magazine rack as you check out about fitness tips. Read a study. Google scholar that b*tch

Comment #18 - Posted by: Andy at November 26, 2011 7:34 AM

mwc, from CF Bellevue's bio page...

Dan Cerrillo is a Certified CrossFit Level – 2, SealFit Level – 2, CrossFit Kids, CrossFit Gymnastics, CrossFit Mobility / Recovery, and CrossFit Nutrition Coach and Certified U.S. Navy Master Training Specialist. Dan spent 13-years on active duty of which twelve were spent within the Naval Special Warfare Command. Dan served as both an Seal operator, and Basic Underwater Demolition/ Seal Instructor during his military career. Dan specializes in teaching his cleints about the fundamentals of CrossFit and the physical and mental toughness that goes along with it.

Comment #19 - Posted by: Anon at November 26, 2011 7:48 AM


5-3-1 deadlift day, then drove over to Tim's garage gym for some conditioning:

4 rounds of 6 hang cleans (25# dumbbells), shuffle through the agility ladder finishing with a 40 yard dash while wearing 20# weighted vest. 2 minute rest between rounds.

And I'll lay/sit down after a workout any damn time I feel like it.

Comment #20 - Posted by: Playoff Beard at November 26, 2011 10:31 AM

Experimental WOD this AM. Might pop up at Comet in the future. 65 and sunny in Cleveland.

That is not a typo...

Comment #21 - Posted by: bingo at November 26, 2011 11:48 AM

RIP Vasiliy Alekseyev

Comment #22 - Posted by: dan at November 26, 2011 12:11 PM

Whats with the political links? Whether we agree or not can this just be a place for fitness? or is that to much to ask?

Comment #23 - Posted by: anthony at November 26, 2011 12:13 PM

We work out to get stonger, faster; to be able to do physical things easier. But why stop there. The body can almost always move forward, its the mind that often needs the convincing. I think a little thought provoking discussions on rest days is good.

Comment #24 - Posted by: Ed at November 26, 2011 1:01 PM

The only good thing about "rest days" is you can guarantee there is a workout tomorrow.

Comment #25 - Posted by: Gabe at November 26, 2011 1:01 PM

#9 and #15 please go back and read the WHOLE article. Your questions and comments show you didn't. Thanks.

Love the political links, btw.

Comment #26 - Posted by: Matt at November 26, 2011 1:39 PM

good stuff kris. thanks a million. as for laying on my back...cant do it. watch the miiko salo documentary and what he says about laying on your back motivated me to do it no more

Comment #27 - Posted by: steve scott at November 26, 2011 2:03 PM

Just wanted to say thanks crossfit I finally got 10 kipping pullups in a row and the only thing that stopped me from getting more was a ripped callus. That technique was my weakness for too long and now I can really reduce some times! Hand maintenance, Bill Murray movies and smiles as RX'd.

Comment #28 - Posted by: Ryan E. at November 26, 2011 2:05 PM

"For Time" means as quickly as possible am I right?

Ok so then it does NOT mean "as quickly as possible while still being able to stand up afterwards"?

Case closed.

Comment #29 - Posted by: Pete at November 26, 2011 2:32 PM

Crossfit, I love you so much. You are a significant part of my life and I am healthy and fit because of you. WHY OH WHY do you have to keep posting political articles? Not that I agree or disagree, but leave the politics out of CF!!!

Comment #30 - Posted by: Andrew Nagel at November 26, 2011 3:21 PM

@ #24 If you want politically thought provoking discussions on your rest days then join the Daily Beasts blog. This is a fitness website. It would be nice if we keep it fitness oriented.

Comment #31 - Posted by: Sarah at November 26, 2011 3:25 PM

Just a thought for those of you complaining about the political articles. I've been here doing CF and posting results for well over 5 years and I don't normally get involved on rest days, but humor me for a moment if you will. I find the constant complaining about rest day posts very tiresome. Whether you agree, disagree, just don't like it, whatever, doesn't really matter. This is a site owned, paid for, and maintained by Greg Glassman. And it's FREELY given away. Have you all noticed that you get on this site with all it's open source instruction, daily posted workouts and helpful comments section for FREE? If you don't like the posted articles then don't read them. This is the basic disconnect that I see in our entitlement minded society today. You are getting this for FREE and yet you have the unmitigated gall to demand that the website be run your way. This is like attending a FREE(did I point that out already) party at someone's house and demanding that the decorations be changed to suit your tastes. So for the millionth time, if you don't like the articles, don't read them. Simply say "Thanks, coach Glassman for providing this FREE site where I can get amazing fitness info that has had a great impact on my life" and leave it at that. Thanks for reading, and happy Crossfitting.

Comment #32 - Posted by: ScottMacArthur at November 26, 2011 3:55 PM

John Harris is the man! What an asset to the Border Patrol. Proud to say I workout with this guy at Crossfit Murrieta.

Comment #33 - Posted by: Brad at November 26, 2011 4:07 PM

CFHQ - Thanks for this FREE resource that benefits any and all who access it. While I don't always agree with the positions put forth in the "political" articles, I don't mind seeing them there ...... and I get a kick out of how it twists so many folks' knickers.

And you certainly don't need my permission to do so, but keep on posting whatever you want.

Thanks again!!

Comment #34 - Posted by: Jake at November 26, 2011 4:16 PM

Thanks Matt. I read the whole article. Reminded me of how my father in law talks about conservatives. One of the things that bothers me about my father in law is that he talks as though the fix is in.....for conservative elites who go to the same schools and belong to the same golf clubs, and stick it to hard working self made liberal children of laboring immigrants who grow small businesses and make it into the professions and help to create institutions in their communities. The liberal and conservative elites are real in some sense, but they are small. I think most liberals are not elites, most conservatives are not elites. I'd like the author and his liberal counterparts to talk to talk to the non-elite liberals and conservatives - to adult Americans.

Comment #35 - Posted by: Prolix at November 26, 2011 5:27 PM

I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.

Vince Lombardi

Comment #36 - Posted by: GoAgain at November 27, 2011 2:12 PM

WTF is that guy wearing? Budget cuts I guess!

Comment #37 - Posted by: tmac at November 27, 2011 6:43 PM

Thank you Scott MacArthur (#32).

Comment #38 - Posted by: Tomcat at November 28, 2011 5:34 PM

6 rds

Comment #39 - Posted by: Doug at May 25, 2012 12:46 PM
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