January 29, 2012

Sunday 120129

Rest Day


Enlarge image

"I'm a Navy Deep Sea Diver currently on a middle east deployment and I just wanted to say thanks for showing people a great way to keep in shape and build character. Sidenote, the dive helmet weighs 30 pounds... hope that gives me extra points"
- Wilson J. Cordoba.

"Starting CrossFit at 63" with Jim Menjou, free CrossFit Journal video, preview - [wmv] [mov]

The Home Gym with Michael Kerschblaum - video [wmv] [mov]

Antonin Dvorak, Symphony No. 9 Mvmt 1.

O. Henry - The Ransom Of Red Chief.

"Why Black Market Entrepreneurs Matter to the World Economy" by Robert Capps, Wired.

Post thoughts to comments.

Posted by Pukie at January 29, 2012 5:00 PM

LOL...Easy Diver, you are losing that left plate!! Somebody get that dude some clips!

Comment #1 - Posted by: Gunsblazen at January 28, 2012 5:13 PM

After Desforges I realized my grip needs some strengthening, any suggestions?

Comment #2 - Posted by: John at January 28, 2012 5:17 PM

John, have you ever heard of Ross Enamait? My brother bought one of his books called Infinite Intensity and he has a lot of exercises and info on increasing grip strength. He has a website/blog that you should check out! http://rosstraining.com/blog/ ..hope it helps!
-Jennah :)

Comment #3 - Posted by: jennah at January 28, 2012 6:01 PM

start rock climbing(most functional grip strength). or look up climbing workouts. or...just hang from a pullup bar until your hands peel off(deadhangs).

Comment #4 - Posted by: Anders at January 28, 2012 6:19 PM

super impressed with his form/depth considering all that equipment on him.

Hooyah brother!

Comment #5 - Posted by: Eckers 22/M/6'/189lbs at January 28, 2012 6:43 PM

"It's an awful thing to hear a strong, desperate, fat man scream incontinently in a cave at daybreak."

O. Henry is the best.

Comment #6 - Posted by: Tim at January 28, 2012 9:15 PM

Cool helmet!

Comment #7 - Posted by: AllisonNYC at January 28, 2012 9:23 PM

Wilson - its the "Navy Diver" part that earns you extra points. Thanks for your service!

Comment #8 - Posted by: TW at January 28, 2012 11:35 PM

Thanks guys for the feedback, it didn't help being on a boat and I wish I used clips because when I cleaned it I felt that left plate move. Thanks crossfit I didn't think my photo would go up it really meant a lot hooyah deep sea, side note yesterday's WOD was devastating

Comment #9 - Posted by: Wilson at January 28, 2012 11:43 PM

enjoying the rest day! who do I submit pictures to? like the navy diver...

Comment #10 - Posted by: Gimpy9195 at January 29, 2012 4:01 AM

nice gym!

Comment #11 - Posted by: Mike J at January 29, 2012 4:14 AM

Rest day question on intensity:

Is there some research on whether it is better to completely bonk early in the workout, then survive the rest, or to pace through?

Using the 8x400's as an example. Is there research that shows that it would be better to run the fastest you possibly can for each round, even if it means that the last round is done walking.


Is it better to pace through?

Comments and suggestions?

Comment #12 - Posted by: texinma at January 29, 2012 5:03 AM

Hooyah Deepsea!!

Comment #13 - Posted by: Mike M at January 29, 2012 5:50 AM

Nelson -- you get extra points for being in the service and for the 30 lb. helmet. We salute you and your helmet!!

Comment #14 - Posted by: swisswarrior at January 29, 2012 6:38 AM

#14 -- Sorry, Wilson, got my names confused -- senior moments.

Comment #15 - Posted by: swisswarrior at January 29, 2012 8:28 AM

Rest day is well needed esp. since this is only my 4th day doing CrossFit! I'm absolutely hooked, I love CrossFit!! And thank you for all of the teaching videos and how to substitute different workouts to make them work for at home.


Comment #16 - Posted by: Kristen at January 29, 2012 8:49 AM

Hooya DEEP SEA!!!

Comment #17 - Posted by: JAMO at January 29, 2012 9:03 AM

@Wilson awesome.

@texinma: u r not the first to bring this up. From previous posts, better to pace/scale as needed for most workouts, and some workouts go for broke and try to hold on...

Comment #18 - Posted by: Lars at January 29, 2012 9:25 AM

Hooyah, deep sea! That had to be pretty awkward!

Comment #19 - Posted by: B Crowley at January 29, 2012 9:26 AM

Went to the gym this morning to make up Desforge from yesterday, my time was 28:09...wow grip is shot but this was a great hero wod, thank you marine for your sacrifice!!!

Comment #20 - Posted by: Shane Cross at January 29, 2012 9:36 AM

Awesome picture!! Thanks for your service. 30# on your head...impressive :)

Comment #21 - Posted by: Heidi at January 29, 2012 9:38 AM

Made up Desforges this morning. Results posted there.

Comment #22 - Posted by: Kevin C.(M/52/5'11"/172) at January 29, 2012 10:39 AM

One thing is for sure, I needed this rest day. "Desforges" wiped me out. Both my gorlfriend and I woke up this morning and did not want to move. Thanks for the awesome workout in memory of a fallen Marine.

Comment #23 - Posted by: Brent at January 29, 2012 10:39 AM

Sunday musings...

1) Triceps. One muscle, indeed perhaps 1/3 of one muscle has paralyzed not only a career but an entire city.

2) Impression. "The first time someone shows you who they are, believe them." Maya Angelou.

I always thought Angelou was a little soft. A bit too touch-feely for my tastes. Uh uh, not that quote. That's some fine advice. People change and they grow and all, but who and what they are at any given point in time is quite likely to be who and what they will be for some time to come. Best to believe them.

Think of this quote as inter-personal situational awareness and act accordingly.

3) Outward. We spend so much of our lives looking inward. How do I feel today? How did that WOD feel? What's my recovery like? How's my energy level? What do I think about that? Good hair day today? It's the truly rare human being in the Western World who is not like this, yours truly included (average hair day today, BTW).

I'm struggling a bit, though, with how this translates when I watch people communicate face to face, especially when it seems that one side of the conversation doesn't jive completely with the other. I hear a lot of "shoot first and ask questions later" responses lately. Maybe I'm just getting old and mushy (more in a bit), but man, folks just put phazers on crush and fire away. On top of that, so inwardly focused is the shooter that no one notices the trauma inflicted.

Seriously. Let's step back a bit, shall we? It must be possible to listen, digest, look OUTWARD toward the person across from you and think just a tiny bit about them while you consider yourself. This wanton, casual cruelty stemming from some mono-maniacal concentration on you, how a statement makes you feel or what you think, without considering that what you express or how you do so causes destruction across the interpersonal divide. Think about the person in front of you. Look at the person in front of you. Do this before you respond.

What you see before you often becomes a mirror. Can you see that?

4) Middle age. When did I arrive here? How did I come to rest in this place? Home again on a Saturday night, no plans and no real desire or energy to formulate any. The comfort of a routine has set in, and yet there's this little tickle in the background that's uncomfortable.

Where, exactly, is here, anyway?

Is the ability to rest comfortably in this place a measure of success? Have I covered all of the bases, conquered all of the needs so well that this is where success resides? Have I become so efficient in the endeavors of daily life that my reward is repose? Or is this rather a kind of surrender, a capitulation to the the myriad tiny erosions that add up to the ravage of time? Is it not repose but rather obligatory rejuvenation?

When is the mountain climbed?

I'll see you next week...

Comment #24 - Posted by: bingo at January 29, 2012 10:51 AM


Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

43:11 Rx

Hands shredded...good WOD.
RIP Sergeant Deforges.

Comment #25 - Posted by: Mexico m/51/6'1"/197 at January 29, 2012 11:41 AM

really cool pic!

Comment #26 - Posted by: ray at January 29, 2012 12:11 PM


As Rx'd 38:11

Hands are toast, praying for running for tomorrow's WOD


Comment #27 - Posted by: Scott at January 29, 2012 12:46 PM

Nice home gym, Mike. Representing us '05 USAFA grads well. :)

Comment #28 - Posted by: Jason Hoggan at January 29, 2012 12:48 PM

#12, texinma:

I think CF would say that the answer to your question is: YES. Do both. Mix it up. Some days go all out early- hell, see what happens if have to hang your head over a bucket and you DNF. Some days pace it.

Comment #29 - Posted by: tjo at January 29, 2012 1:03 PM

Wilson..its ponch...if you read this..everyone knows your weak.

Comment #30 - Posted by: Ponch at January 29, 2012 1:27 PM

Was pretty beat after my first week of CF, and ended up taking a few days off (3). Took today to make up Friday's WOD. Posted my time in a comment on the original post. Seriously killer workout, definitely thought I might yak at points. But happy to have completed it as rx'd.

Comment #31 - Posted by: Lauren at January 29, 2012 1:47 PM

Musings in the filter...

Comment #32 - Posted by: bingo at January 29, 2012 1:50 PM

My husband's a Navy Diver too - oo ah Deep Sea! Go Crossfit!

Comment #33 - Posted by: Liz Wright at January 29, 2012 4:55 PM

dvorak on the mainsite? awesome !

Comment #34 - Posted by: jorge at January 29, 2012 5:58 PM

Ponch make your way out to Hawaii sometime and tell hank he better not be milking that injury

Comment #35 - Posted by: Wilson at January 29, 2012 6:21 PM

@Lars and TJO -

That's pretty much what I do - when I'm up for it go all out and see if I can get through the whole WOD as even if it takes the bucket to get me through.

Other days, I pace through.

But there's no science to when I go for it - was wondering if there's some research on it.

Thanks for the encouragement. WOD on...

Comment #36 - Posted by: texinma at January 29, 2012 7:17 PM


A very Malickian post, i enjoyed it. Thank you

Comment #37 - Posted by: Ape teach at January 29, 2012 8:04 PM

That you answered the call gets you extra points. May the Lord bless you sir.

Comment #38 - Posted by: donnie at January 30, 2012 6:28 AM

Great pic! I'm actually training to go to basic right now. I'm in dep and have a ND contract! Can't wait for dive school!

Comment #39 - Posted by: Jerry B at January 31, 2012 12:23 PM

mr. Cordoba,
as much crap as i give you, this is a badass picture. enjoy your leave brother, and i’ll see you when you get back! oh by the way... F@#% YOU!
have a joyous day

Comment #40 - Posted by: andy k at February 2, 2012 8:16 PM
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