November 30, 2011

Wednesday 111130

Rest Day


Enlarge image

Reebok sent Austin Malleolo to India and CrossFit Sri Ram Ashram.

"CrossFit Endurance: Running Hills" with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

"Meet The Training Staff" - video [wmv] [mov] [HD mov]

Ludwig van Beethoven, Sonata No. 32.

William Wordsworth - We Are Seven.

"Reebok's Attention to CrossFit Feedback Boost Branding and Product Quality Initiatives" by Patrick Rishe, Forbes.

Post thoughts to comments.

Posted by Pukie at November 30, 2011 5:00 PM

Many thanks to Reebok for sending Austin to Crossfit Sri Ram Ashram. Kids and young adults of all ages had classes with Austin. It's amazing being exposed to one of the best, an experience we won't forget. Thanks to Austin for being such a good sport and great resource and CF HQ for their continued support.
Crossfit Sri Ram Ashram

Comment #1 - Posted by: Rashmi at November 29, 2011 5:10 PM

I remember comments during the CrossFit games bitching about the Reebok brand everywhere and how CrossFit shouldn't be about making profit. Well folks...Reebok is a huge company that has worldwide reach and much larger pockets than CrossFit. As much as I like Crossfit HQ, I don't think they would've sent folks to India. They would've requested a bill in the tens of thousands of dollars to pay for it and then sent them. Reebok, thanks for helping to spread the word.

Comment #2 - Posted by: Paul at November 29, 2011 6:08 PM

The prices of reebok gear seem kinda steep. I checked out the reebok crossfit storefront. Guess I will stick to my cheaper yet still functional gear.

Comment #3 - Posted by: BH Smith at November 29, 2011 6:12 PM

Since it's a rest day, thought I'd ask a non-WOD question.

I'm from a very small town (1100 people) in farm country and do CF in my garage with my meager setup by myself when I'm not travelling for work and hitting a box on the road. I've got one buddy into it gung ho, plus my wife and her sister who work out occasionally, and a few guys that have expressed interest. I'd love to get to the point where we have a solid group of 8-20 CFers, maybe 2-3 of us certified, and a well equipped box with room for all of us. I don't see how an actual affiliate would make sense ($3k/year + insurance, etc) in a town of 1100 people. I'm not looking to make money. I just want (in no particular order):

1) To be able to put a team together to take to some local CF competitions or FGB fundraisers

2) The comraderie and motivation of working out with others

3) To share CF with others still wasting their time with globo gym BS

4) To get some sort of CF Kids thing going to prep local kids for sports and life and fight the childhood obesity epedemic (and supply our sports programs with mini-firebreathers!)

Anybody out there in my position? How do I get where I want to be? Suggestions? Success stories? How do you get $ out of your buds for equipment? Any successful affiliates out there in small towns? What do people do for insurance when you have guys working out in your garage? Anyone rented some space just for a group of guys to work out in?

I almost wish there was a sub-affiliate program for people like me living in small towns....

Comment #4 - Posted by: Phil at November 29, 2011 6:49 PM


Looking like a stud man. Hope you are well and congrats on all your accomplishments with the lifting. Proud of you!

Comment #5 - Posted by: Speal at November 29, 2011 7:11 PM


Interesting that you would say that. CrossFit HQ sent me to India about 2 years ago to visit the Sri Ram Ashram. I was only able to go for three days and they still spent the time, money, and sent two other media guys with me to film. All out of their pocket, and not a dime was made off of it.

An amazing experience for me, and I hope for the kids. HQ is much more generous than you assume.

Reebok is doing great things with CrossFit, but it all started with HQ.

Comment #6 - Posted by: Speal at November 29, 2011 7:14 PM

That is one buff indian!

Comment #7 - Posted by: Dan at November 29, 2011 7:41 PM

Love how this Forbes article already has over 9,700 views. They can thank for that.

Comment #8 - Posted by: JLAW at November 29, 2011 7:42 PM

Great video of part of the Hq team and experience, that crew keeps the message and movement in motion.

Not a lot of people understand the rigors of the 'road warrior'... Its not all glamour, it is all passion and that was evident in this video.


Comment #9 - Posted by: Tony Blauer at November 29, 2011 8:43 PM

It was an Honor to come to India and go to Sri Ram Ashram! The community there is infectious and the kids are amazing! It is true, no matter where you go on the world, what gear you have...CrossFit is CrossFit and CF Sri Ram Ashram is proof! All the kids listen well, move well and are a sponge for more information and of course they love to work out!!!! Vijay, pictured here is amazing! He is a killer athlete and great person, we will see him at the games some day...mark my words! Rashmi Cole is another amazing person, thank you for allowing me to come in to your home and CrossFit all day with the kids!!!

Again, it was an honor to be there and spend some time with everybody! CrossFit is growing global, and it gives me goosebumps to go to a small village in the middle of India and see it!! We are all lucky to be a part of such an amazing and unique community!

Here is a quick little video of my time there!

Thank you Reebok and CrossFit HQ for all of the amazing oppertunities!

Be well and proud to be a part of this community!

Comment #10 - Posted by: Austin Malleolo at November 29, 2011 8:46 PM

Maybe time to invest in Reebok.

Comment #11 - Posted by: KSW at November 29, 2011 9:36 PM


Comment #12 - Posted by: smack at November 29, 2011 9:40 PM

I never comment but I want to respond to Spealler’s post. It appears that Paul feels HQ has exploited Crossfit Sri Ram Ashram to their benefit. In fact it’s the opposite. HQ has been nothing but generous and supportive of our program as has the greater Crossfit community and now Reebok. The advantage has all been ours and the results are palpable. In a culture where our children face challenges unique to their social standing they have learned to become winners through Crossfit. Vijay Raj, (pictured), is now a state champion O-lifter and has received a college scholarship. Yesterday 7 girls from our field hockey team were named to the state all star team and will compete at a prestigious junior national tournament. And that is just the beginning of a long list of successes born from our Crossfit program. Crossfit has taught the kids to go get what they want rather than fall prey to being victims. Instead of commenting on the negative why not applaud the support of the Crossfit community which can move mountains when it chooses.
Many thanks once again.

Comment #13 - Posted by: Rashmi at November 29, 2011 10:15 PM

Well Said Chris, I could not agree more. It all started with CFHQ, and they lay the foundation for what we have around us!


Chris you are a Demi god here in India! Seriously, I am not sure what you did while you were here, but man they LOVE you and there are pictures of you everywhere! Well done my brother!

Comment #14 - Posted by: Austin Malleolo at November 29, 2011 10:20 PM

Chuck your are "dynamis". Hope all is well with you brother.

Comment #15 - Posted by: Josh at November 30, 2011 4:27 AM

Chuck you are "dynamis". Hope all is well with you brother.

Comment #16 - Posted by: Josh at November 30, 2011 4:29 AM

Morning, Phil!

The CF wold is chock-a-block filled with garage gyms used by L1 certified CF trainers who don't have official affiliates. Simplify! Want your buddies to chip in? Have them buy the equipment and leave it in the garage for all to use. If they move/leave/expire that equipment simply goes away. Insurance? Make sure the garage owner has an umbrella policy on his garage (or buy one from the RRG if you are L1), and have a very simple waiver signed for anyone who works out there. Programming?, pick a year. Regional competitions? I've yet to see a group of CrossFitters exclude any group that wants to play in the sandbox; sign-up and get some.


The issue of kids is dicier. You can't call it a CF Kids program w/out and Affiliate, but nothing says you can't train kids using CF methodology. I can't recommend the CF Kids cert highly enough--it's simply fantastic. Training and coaching kids is a complex thing, though, if they aren't yours. Each situation is a lot like politics...very local.

Hope that helps. Best of luck.

Comment #17 - Posted by: bingo at November 30, 2011 5:23 AM

Beethoven is far and away the most magnificent composer the world has ever known.

Comment #18 - Posted by: gp11 at November 30, 2011 5:35 AM

The poem is fascinating. I read it and see the strength of family bonds extending pase even death. It gave me chills to hear the child express plainly her knowledge that her deceased siblings are still with her. According to Wikipedia (infalliable of course), Wordsworth, "wrote that the poems exhibit a "power of real and substantial action and suffering" and, in particular to We are Seven, to express "the perplexity and obscurity which in childhood attend our notion of death, or rather our utter inability to admit that notion".

I didn't pull an "inability to admit that notion" from the poem. Rather than focus on a limitation, it, to me, focuses on a strength.

Comment #19 - Posted by: Erik at November 30, 2011 8:13 AM

is there any WOD for Sgt. First Class Kristoffer B. Domeij yet? 14 deployments 10 yrs. KIA. War Hero

Comment #20 - Posted by: Rudy at November 30, 2011 8:33 AM

What an awesome thing to have done Austin. That's so cool! Thanks for the video!

Comment #21 - Posted by: Dave Leys at November 30, 2011 11:51 AM

Austin and Speal - what you guys did in going to India and sharing/exposing CrossFit is nothing short of awesome! Thank you to CFHQ and Reebok for making this happen.

Comment #22 - Posted by: Denise Thomas at November 30, 2011 11:58 AM

Lovin' the ongoing reports from Sri Ram Ashram: video of Chris Spealler's visit, daily WOD-results here that sometimes have 20 results, and now the cool pic of Austin and Vijay.

/dream on

So here's a fun daydream for a rest day...

What would be the value (and a funding model) to invite the top 20 fittest, willing men and women from the Games to journey to deserving places around the world to 'plant' fitness and health, as Chris and Austin have done so admirably with Sri Ram Ashram?

Sort of a World Tour of Crossfit Champions...not for promotion, for incubating fitness / health centers everywhere.

Enormously expensive, yup, and sure not all 40 could/would go, but with 150+ countries, many of whose kids and adults face challenges we in the US can't imagine, wow think of the multiplier effect on worldwide health, lifelong opportunities and of course fitness.

Wonder if there are foundations out there thinking about this already...

/dream out

(Trying out CF box for 30 days, so going lots this week, and they just about killed me today with 3rft 50 squats, 50 parallette pushups, 20 bwt -- 180# -- DLs, 400m run - got 21:25 and if I had pushup endurance would have been under 20 mins; rested a few mins, then we did Tabata cleans, choose yer load, I did 95# and scored 8. Think my eyes rolled into my head for last 2 rounds and I walked around outside for 30 secs at the end more or less screaming and gulping air at the same time ;) (Big guy next to me did 115#, got 6, and I thought afterwards I'll try that, and do squat cleans, next time. Gotta use them bumpers!)

Really fun to work out in a group & some amazing athletes there, the strongest per bwt probably is a tiny woman who is just a beastly machine...she and I agreed we dig the Tabata protocol -- but not after that "Sasha" wod...

Comment #23 - Posted by: matt h 50 179# 1mar11 at November 30, 2011 12:11 PM


I stand corrected.

Comment #24 - Posted by: paul at November 30, 2011 6:39 PM

5k run 25 min.
40 years 5'5 148#

Comment #25 - Posted by: Stef at December 1, 2011 7:26 AM

Why no videos about sprinting mechanics up a hill? Or at all, actually?

Comment #26 - Posted by: Kestrel at December 2, 2011 9:30 AM

6 rounds with the SDHP. I like it.

Comment #27 - Posted by: James McHugh at December 3, 2011 6:02 AM

Three Rounds for Time

22 Pull Ups

10 Dead Lift @225

22 Clean & Jerk @50% Bodyweight

11 Bench Press @ Bodyweight

500 meter row
RIP SFC Kristoffer Domeij

Comment #28 - Posted by: Scoti Domeij at June 10, 2014 11:40 AM
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