January 21, 2012

Saturday 120121

Rest Day


Enlarge image

Rachael Adair.

"CrossFit Inspires Singer's 'Fight'" with Kate Moran, CrossFit Journal preview video [wmv] [mov]

The Home Gym with Tim Bishop - video [wmv] [mov]

Dmitri Shostakovich, Two Pieces for Octet, Op.11.

W. W. Jacobs - The Test.

"Weight Watchers Revamps Its Magic Formula" by Jeffrey M. O'Brien, Wired.

Post thoughts to comments.

Posted by Pukie at January 21, 2012 5:00 PM

Addressing the topic of a sub for the rower. I am an athletic trainer for 18 years and a crossfitter for about a year. When choosing a sub for anything , as when scaling, you are looking to replicate the rxd movement as closely as possible. That makes sense. So yes a sumo deadlift high pull would be a better choice than running. Rowing and running are very different things. So sdhp it is as per Crossfits recommendations and I believe completely in this program. But when someone cannot perform the sdhp due to injury or pain I believe a different sub should be performed instead of the default to running. The exercise can be done with a barbell dumbells or kettlebells. Essentially from the hang position bend into the start position of a deadlift, row the weight to your waist, return the weight to the floor, then stand with a powerful hip extension into shoulder elevation(shrug). This motion is much closer to that of the rower in terms of positioning and mechanics. It is fully functional. The bent over row as an exercise has been used in CF before. This version is far more dynamic. If you have no problem accepting the bench press in CF than the bent row is exponentially more functional requiring tremendous midline stability. Done in lightly it is an amazing metcon and done heavily it's a true strength builder.This is my humble suggestion. Before you sub with a run- try this and stay closer to the row.

Comment #1 - Posted by: Bugdjj at January 20, 2012 5:20 PM

Kate is awesome! We love her and her fighting spirit.

Comment #2 - Posted by: Harold Doran at January 20, 2012 5:24 PM

Having that extra bulge is great for getting out of the bottom of heavy squats. I know :).

Comment #3 - Posted by: Anon at January 20, 2012 5:35 PM

Bugdjj, response in the filter Jan 19.

Comment #4 - Posted by: bingo at January 20, 2012 5:42 PM

Bingo if it doesn't come up for some reason I'd love to hear it at Enterpriser69@yahoo.com. Thanks. And thanks for all of your guidance along the way. I think if we are honest with ourselves we are all and always will be newbies. It's like finding the edge of the universe- ok here I am at the edge and oh there's more...:)

Comment #5 - Posted by: Bugdjj at January 20, 2012 6:42 PM

Wow! This pic is a great example to say: come on, squating is solid gold and Crossfit is for everyone!

Comment #6 - Posted by: Ivan G. at January 20, 2012 6:43 PM

Hey! Thats me!

Comment #7 - Posted by: Rachael at January 20, 2012 7:30 PM

I love the fact that she is doing something other than sitting on a sofa. I know too many pregnant women whose Drs want them to sit and do nothing. Kudos to you!!!

Comment #8 - Posted by: Holly at January 20, 2012 7:37 PM

Bingo 321... i can't tell you how disappointed I am you not posting comments after ten days. I have been involved in crossfit since Christmas to get ready for a tough mudder race. I watch for your posts everyday. I find them a vital part of my workouts. You have a gift. I love the program which in part you have alot to do with. I realize the posts are a commitment and understand your decision to cease. I still feel you need to understand the importance of your posts and hope you could reconsider if possible

Comment #9 - Posted by: stdbg at January 20, 2012 8:25 PM

What am I missing? Bingo has been here everyday

Comment #10 - Posted by: AJ at January 20, 2012 8:29 PM

Thanks for info. I always listen to those more experienced than I and its evident you've got a lot that I will learn from. I know good information when it's presented to me. Thus far I've benefited greatly following your suggestions as well as when you are the courier of CF history. As far as the exercise I mentioned ( in all my years I've never actually seen it presented or know a name for it) all I can say is that it works. Boy does it work. Before Crossfit I trained like a bodybuilder. I would do this exercise regularly on back day in a heavy fashion. 225 for 10 type stuff. It was the single most exhausting movement I ever did and I'm someone who would also squat 405 for 10. Nothing came close to the effort needed to do that move. Total posterior chain destruction with an elevated HR like a sprint if your doing it right. Done with just the bar you can move at a rate rivals the sdhp and it's and actual row not an upright row. Whether or not it's s better sub for rowing than running aside- it's a killer and it's absolutely qualified to be in the CF arsenal. Just try her out for a test drive. Take care and thanks again.

Comment #11 - Posted by: Bugdjj at January 20, 2012 9:46 PM

Yawn. Streeeeeeetch. Phew, Rest Day at last.

I've got a bunch or things on my plate, but if I finish I'll try to get back to the table here to chat about CrossFit and nutrition. Which, but the way, the Lords of the CrossFitosphere are already prepared for with the article linked above. Give it a read, chuckle at the fact that Charles Barkley is "doing" Weightwatchers, or something like that (though we know better, right Chuck? Wink Wink).

Remember, the base of a fitness pyramid is nutrition. You can't out-train a bad diet.

Comment #12 - Posted by: bingo at January 21, 2012 5:07 AM

"The Test" is a cool short story, never read it before until now. They should've just had a Tabata air squat contest with Heard telling Dix "No-rep on your last five because your hip crease didn't go lower than your patella, G" and Dix be saying back "Why you trying to marsh my mallow, Brah?" but then the trust fund skank and her Daddy Whorebucks would be long gone on the boardwalk trying to find a tattoo parlor that would ink a big weeping kettlebell that's screaming "Sweat is the body crying for mercy!" on her well-callused backside.

Comment #13 - Posted by: J.T. at January 21, 2012 5:24 AM

Way to go Rachael! Love it!

Comment #14 - Posted by: FitDocMom at January 21, 2012 6:58 AM

So my rest day is actually tomorrow and I had internet issues so I kinda toyed with my workout a bit after having issue with my wrist last couple days

Toes to bar
box jumps , 24"
wall ball


Comment #15 - Posted by: Adda 30/F/5'9"/160 at January 21, 2012 7:37 AM

Oh Weight watchers - you still just don't get it. A system that works punitively to dock points from a total will always lead individuals to poor nutrition choices, regardless of the amount of points docked per item. It remains a system wherein guilt is assigned proportionately to the consumption of ... well, almost anything apart from fruit (is the notion that people wont overeat fruit even realistic?) Anyway, the message remains "your fat, so eat less", which is nothing new and hasn't worked for the last 30 years.

Compare this to a good article a while back about an affiliate experimenting with a points plan where participants were 'rewarded' for making decent food choices. A subtle difference but with a vastly superior message in my opinion: "eat right and feel good about it".


And the the suggestion that 'points plus' can be considered an alternative to Zone, Atkins or South Beach? I'd be interested in what others think, especially anyone who has followed/follows any of these diets.

Comment #16 - Posted by: Cheeto at January 21, 2012 8:34 AM

Yesterday's WOD


Just trying to get back into it. This hurt bad.

Saw this link the other day, good intro to CF


Comment #17 - Posted by: JJ at January 21, 2012 9:35 AM

Made up Friday's wod, but scaled it to 1 round:

Row 1000 meters
The display on our rower is broken so I rowed for 4 minutes.
45# thrusters, 50 reps.
30 pullups


Followed that with 50 GHDs for time - 1:20.8

Comment #18 - Posted by: Kevin C.(M/52/5'11"/172) at January 21, 2012 9:43 AM

Kevin C, any version of "Jackie" sub-10 is a good day! Congrats.

Comment #19 - Posted by: bingo at January 21, 2012 10:53 AM

RE:comment #1 bugdjj - I'm trying to clarify your sub for rowing in my mind. Are you saying it is a 2-phase movement? First phase to waist, 2nd just as far with shoulder elevation. Thanks!

Comment #20 - Posted by: MDMelissa F/47/5'4/122 at January 21, 2012 11:14 AM


"CrossFit Celebration"
30 DU
21 DL 185#
21 Box Jumps 30"
30 DU
15 DL
15 Box Jumps
30 DU
9 DL
9 Box Jumps

14:05 (Leader in competition @noon was 4:15)

Comment #21 - Posted by: bingo at January 21, 2012 11:16 AM

My rest day is tomorrow, so today...
Run 1 mile 6:40
Rest 10 Minutes
Run 1 Mile 6:51

...and I HATE running. Nothing takes it out of me like running. Both times were better than I expected though.

Comment #22 - Posted by: Moe at January 21, 2012 11:39 AM

Way to rock it, Rachael! You are an inspiration to me! May you have a beautiful birth experience <3

Comment #23 - Posted by: erin at January 21, 2012 12:15 PM

Weight watchers just works for what it is designed to do. I've seen it over and over. Including, WWers go paleo, then get fat again only to go back to points and again improve (likely due to no defined system to allow but limit indulgences, and portion control).

Promotes unlimited fruit and veggies. Teaches portion control to an obese society. Rewards good choices (fruits, veggies, portion controlled lean meats) with the allowance of indulgences (bread, pasta, whatever it takes for the user to maintain balance). Promotes exercise, community and accountability. Willing to adapt as new knowledge is gained!

WW + CF = a good option

Anybody who denies it should take off the blinders. There is more than one way to skin a cat.

Comment #24 - Posted by: Scott at January 21, 2012 12:26 PM

WODClub Open Chipper

Comment #25 - Posted by: cort at January 21, 2012 1:10 PM

Just read the weight watchers article and it mentioned the Body Mass Index. I am a tall, muscular woman who also has a little bit of fat... but not a lot. When I was an Olympic athlete (rowing), 20 years ago, I weighed only about 10 - 15 lbs more than I do now. I am now a middle aged Mom who works out about 5 times a week (instead of 15 times, like I used to)and presently 5'10.5" and about 180 lbs. I end up with a BMI index of greater than 25 which tells me I am overweight. I find that entertaining but I would suspect that would be common in the crossfit community as crossfit athletes tend to be denser than the average person.

Anyone else considered Overweight? (when they really don't think they are)

Comment #26 - Posted by: JuliePlatt at January 21, 2012 2:02 PM

REST DAY???? From the pic, it looks like it might become LABOR DAY!!! (and congratulations on continuing to work out when lots of people probably tell you to stop)

Comment #27 - Posted by: FatMark at January 21, 2012 2:14 PM

Does anyone know why the December 2011 WODs from 28th, 29th, and 30th are missing from the archives? I've kept a running Word.doc of all WODs since 071202, and was updating it, and those are missing for some reason from the main site.

Can anyone tell me what they were? TIA for any assistance.

Dave T.

Comment #28 - Posted by: Dave T. at January 21, 2012 2:22 PM

Whoops, sorry, that was 2011 Dec 29, 30, and 31 WODs that are missing from the Archives that I'd like to get. (28th was a rest day.)

Dave T.

Comment #29 - Posted by: Dave T. at January 21, 2012 2:24 PM

JuliePlatt 26,

Agree wholeheartedly. The BMI fails to take into account %bw fat. What's that comparison, muscle is 3x the weight per volume as fat, or something like that?

I've been toying with an alternative to BMI. Stuck on some math at the moment, but it addresses your observation.


Comment #30 - Posted by: bingo at January 21, 2012 2:33 PM

@Bingo, a lb. is a lb. The only difference between a lb. of fat and a lb. of muscle is muscle helps our bodies burn more calories. Good luck with finding an alternative to BMI! I enjoy your comments on here. I also agree that BMI doesn't take into account lean muscle mass versus fatty mass.

Comment #31 - Posted by: JBP at January 21, 2012 2:59 PM

I've been mostly following an affiliate website for a while and have lost track of main site. I noticed bingo's recent posts indicating an abundance of n00bs; a reaction to the recent reebok advertising, is january a newbie month, or just the fact that interest in cf seems to grow exponentially? Either way, i dig. I've been trying to get all my friends to drink the deliciously healthy kool aid for years...
Also, bingo, i appreciate your effort and everyone else that works on the programing and community building.

Comment #32 - Posted by: tojo at January 21, 2012 3:07 PM

JBP 30, yah...poorly worded on my part. The BMI is inaccurate if more of your lbs. are muscle in that it assumes that all weight above a certain designated standard for a given height is bad. We know that to be false. A 6' male weighing 190 would have a BMI that labels him overweight, even obese. If he is an NBA point guard with a % bw fat of 8% is that still so, especially if we are using BMI as a predicate for health? Of course not.

tojo 31, every January brings a veritable onslaught of newcomers to all fitness programs, and CF is no different. It's ever been so, since the dawn of time, or at least 2003!

Comment #33 - Posted by: bingo at January 21, 2012 4:47 PM

#28 Dave T,

It was three hero workouts in a row. They all showed up fine for me when I searched by year then chose 29DEC from the calendar.

29DEC: Hidalgo
30DEC: Ricky
31DEC: Dae Han

Comment #34 - Posted by: Gustav at January 21, 2012 5:25 PM

#37 Gustav

Thanks much. Found them using your "by year" basic search. But they still don't show up when I use the "Archives" search box on the right side of the home page and click on December 2011 in the "By Month" option.

Dave T.

Comment #35 - Posted by: Dave T. at January 21, 2012 8:17 PM

That chick is awesome!

Comment #36 - Posted by: Brittney Tanca at January 22, 2012 10:05 AM

As Rx'd

Red bad assisted L-Pullups
185# DLs

Comment #37 - Posted by: Jeremy A. Olive at January 22, 2012 1:31 PM

Go Rachel and go Columbus Fit Club! Logged on from A-stan this morning to see somone from home on the main CF webpage! So awesome!

Comment #38 - Posted by: Greg G at January 22, 2012 10:24 PM

To all those talking about the BMI...

The BMI is intended to measure obesity within a population, not within individuals. For populations it can be a pretty good indicator, but you guys are right, it does not do individuals with a higher muscle mass justice. If you are one of these people, then obviously you know that you are not out of shape, so don't waste your time worrying about the BMI

Comment #39 - Posted by: Tpage at January 24, 2012 11:12 PM

She's NOT supposed to be lifting while she's pregnant. Smh..

Comment #40 - Posted by: Kevin at January 25, 2012 12:58 AM

I saw your pic on Pinterest. Thought to myself, “Is she pregnant?” Went to your bio. By george, yes, yes, you are pregnant. Rachel=awesome

Comment #41 - Posted by: Nadine at January 26, 2012 7:25 AM

hack-scale-sub 1.21:

3 rft of: 500m row, 20x 45# PP, 15 x 35# kbs


w/u - 250m row, 15x 45# pp, 10x 35# kbs

Comment #42 - Posted by: matt h 51 5'11" 180 1mar11 at March 26, 2012 8:56 AM
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