February 10, 2012

Friday 120210

Rest Day


Enlarge image

Christopher Douglas.

"A Whole New Person" with Irene Kolivas, free CrossFit Journal video, preview - [wmv] [mov]

"The Little CrossFitter That Could", free CrossFit Journal article by Julie Kelly.

LaLanne Fitness Plans for the Open - video [wmv] [mov] [HD mov]
Register for the Open here.

George Frideric Handel, Concerto in D, "Feuerwerksmusik".

Wilfred Owen - Dulce Et Decorum Est.

Watch "Peter van Uhm: Guns for World Peace", TEDx Amsterdam.

Post thoughts to comments.

Posted by Pukie at February 10, 2012 5:00 PM

Thank God for this rest day!!! I'm exhausted! Lol. Oh and 36:46 modified muscle ups. Hard to do at my gym. Had toget this big jump box and just jump up to the top position. One day I'll get'er done! Shoulders really got jacked up when I first started doing the push presses!!

Comment #1 - Posted by: Omar at February 9, 2012 5:30 PM

Never thought I'd see Owen's "Dulce..." make an appearance on the main site. Makes for an interesting juxtaposition with "Guns For World Peace".

Comment #2 - Posted by: Kevin at February 9, 2012 5:37 PM

Thanks for sharing your story Irene and keep it up!!! Looking forward to the follow-up.

Comment #3 - Posted by: BillM at February 9, 2012 5:40 PM

love seeing northern CF pics! YES!

Comment #4 - Posted by: Kate at February 9, 2012 5:47 PM

Good Radiolab podcast on Fritz Haber, the inventor of chlorine gas:


Comment #5 - Posted by: Brian PCF at February 9, 2012 5:58 PM

"Guns for world peace". Truly a brilliant speech in so many ways. I am thankful for all the women and men in all the various armed forces in all the various countries - not just the US! - that help defend and protect the freedoms and way of life of peoples everywhere. Thank you for serving. Fight the good fight.

Comment #6 - Posted by: MattyP 42/M/5'11"/235 at February 9, 2012 6:02 PM

Totally dominated today's wod hahaha, (for once)

Comment #7 - Posted by: Joe at February 9, 2012 6:33 PM

durn I forgot today was rest day for you mainsiter's. Well maybe the 11th's workout is the mile run repeats of 4-6 rounds (rest of 4-6 minutes) trying to maintain/increase upon the fastest time--I'm probably wrong on the prediction though.

Comment #8 - Posted by: ckatech at February 9, 2012 7:04 PM

The TED talk reminded me of what I thought was Burke's insight: "All that is necessary for the triumph of evil is that good men do nothing." http://en.wikiquote.org/wiki/Edmund_Burke

But then I poked around the wiki link and found much that was rich about liberty, and that the above quote may not have been Burke's.

There is also the classic: "If you love peace, prepare for war." "SI pacem parabellum" as I recall.

The speaker says he does not like guns and compares them to something macho about which to brag. A gun is a tool, like any other, and may be enjoyed with the same enthusiasm as any very fine, very useful, very well made and beautiful tool. Macho, not macho, who cares, it's a thing to enjoy, mostly for how well it will serve its purpose.

Enjoyed this warrior's speech, thanks for bird dogging it CrossFit! Paul

Comment #9 - Posted by: Apolloswabbie 074" 200 47 yoa at February 9, 2012 7:54 PM

Rested 30 rounds in a 20 min AMRAP

Comment #10 - Posted by: Anthony at February 9, 2012 8:24 PM

These OHS novelty pictures are played out. Only the newbies dig them. Not the old school CF wodkillaz like me.

Comment #11 - Posted by: monkey piper at February 9, 2012 8:48 PM

Someone needs to tell Irene the dangers of jerking up weight that high in the sdhp, more work faster, more shoulder problems faster.

Comment #12 - Posted by: Mark F at February 9, 2012 9:14 PM

The Penn family on Fight Gone Bad:

"On behalf of BJ Penn and myself here is the real origin of Fight Gone Bad:

We were working out with Coach Glassman and Garth Taylor in Santa Cruz. Coach Glassman had designed a workout that would replicate the intensity of a 5 round Mixed Martial Arts bout. After the workout BJ was so exhausted and Coach Glassman asked him how that compared to a fight and when BJ finally recovered he said, "It felt like a fight gone bad". After that day that workout was named the Fight Gone Bad workout!!

The design, concept and specific workout sequence was created by Greg Glassman and the name was inspired by my brother BJ in a moment of shared inspiration.

I handle BJ Penn's business affairs and for the record I have no idea who Scott Zagarino is nor have I had any business contact with Sports Grants Foundation.

I'm shocked at the levels people will stoop to capitalize on other peoples creativity and innovation. You and CrossFit have done so much for the world and did so much for me and my brothers way back in the day and so much of what you share is free for anyone with an Internet connection, it offends me that you are having to deal with this and I wanted to voice my opinion regarding Fight Gone Bad and its origin, feel free to use this letter how you see fit.

With great respect,

JD Penn"


Comment #13 - Posted by: Russ Greene at February 9, 2012 10:06 PM

21-15-9-5 of squat clean thrusters @ 95 lbs, burpees, pull-ups, GHD sit-ups: Alan 24:45 RX'ed, Cedric 29:50 with thrusters @ 65 lbs.

Comment #14 - Posted by: Alan H. in Kabul at February 10, 2012 2:27 AM

That looks freaking cold to me ;-)

Comment #15 - Posted by: nicodoescrossfit at February 10, 2012 3:01 AM

awesome pic.

Comment #16 - Posted by: Zi3l0k at February 10, 2012 3:19 AM

So when u are recording the time on these wod's is it just a running clock the whole time?

Comment #17 - Posted by: Peter at February 10, 2012 4:15 AM

Thats a pretty big little guy.

Comment #18 - Posted by: Frank at February 10, 2012 5:08 AM

@ 14 # Peter

Hi Peter, the answer to your question is yes. If the WOD is for time, you start the clock when you do the first move of the WOD and stop it when you finish al the rounds.


Comment #19 - Posted by: Hugo at February 10, 2012 5:47 AM

Eugene Ormandy and George Friedrich Handel, two of the finest.

Comment #20 - Posted by: Team Keim at February 10, 2012 6:01 AM

8. Crossfit


Comment #21 - Posted by: blingbling at February 10, 2012 6:15 AM

Crossfit Intersect - thanks for a couple of outstanding workouts while visiting Long Beach!! Joey is a great trainer and everyone was extremely welcoming and friendly.

Comment #22 - Posted by: Rowan at February 10, 2012 6:20 AM

Chris Lalanne: very well said! We're on the exact same page. Let's have a blast!

Comment #23 - Posted by: Craig at February 10, 2012 6:53 AM

Dulce et Decorum est...

reading that one sat me down hard.

Those things some of us have seen and done are forever in the present, always haunting, and their grip diminishes ever so slowly.

PTSD is no joke. One of the harshest realities behind it is to question why you did what you did in the first place. Was there honor in it? Were you misused by an evil master? Can you ever look back with pride? Or will you stand at a Veteran's Day parade and cry when absolutely nothing else on the earth can make you cry?

Key to recovery: sleeping through your dreams. The dreams that wake you screaming are the ones you need to sleep through. Memories resolve in your dreams. Learn to sleep as if your life depended on it.

I recommend Crossfit as the very foundation of the healing process. You literally need your daily dose of extreme pain. If one wod isn't enough, spar Kenpo. Stay healthy, eat like an athlete, no drinking, no drugging, no cutting yourself, etc.

Next, study philosophy. Even if you don't understand it at first. If reading the masters are too much for your understanding, go through the novels. If the novels are too much for your patience, watch the movie versions.

And, be still. Meditate. If you can't sit still, do yoga till you learn to sit still. Then, be stil. Daily.

Be gentle on yourself. It can take years. PTSD comes in acute or chronic, and chronic is what it is.

And a last note: medication and sedation isn't the answer. It will just deaden you to your years. You didn't get there by medication, and you won't get out by it either. Oxycontin isn't your friend. Neither is alcohol.

Be forgiving on yourself that you are unable to experience joy or love. Learn what an amygdala is, and what oxytocin is. Once you know what they are, and the damage prevents freely making the choices you used to so easily make, you can be patient about letting your brain chemistry heal. You will be able to experience love again. In due time.

The journey, however painful, is yours. Make the best of it. You will come out amazing and more invincible than you ever imagined.

xoxo to us all, my brothers.

Comment #24 - Posted by: Spider Chick at February 10, 2012 7:41 AM


10 rounds

100 single-unders
10 push-ups


Comment #25 - Posted by: nutfam at February 10, 2012 9:20 AM

Can we go back to hot chicks in bikinis doing OH squats?

Comment #26 - Posted by: AMT at February 10, 2012 10:28 AM

Did a variation of yesterday's workout this morning. Results posted there.

Comment #27 - Posted by: Kevin C.(M/52/5'11"/172) at February 10, 2012 10:43 AM

I wish I could see the tattoo on his left forearm better. It looks badass! :)

Comment #28 - Posted by: Heather at February 10, 2012 11:40 AM

I have a question about scaling. Especially in regard to AMRAP workouts. For example last Sunday's workout. I can dothan WOD as rx. But I can only get through 2 rounds and have to spend a big part of the 15 min resting. On the other side I could scale a bit and do alot more. I know CF diverges from many norms in the fitness world but is this an area where CF would agree with the rest of the fitness world and say that doing as rx will get more muscle mass while scaling back will give me more of a cardio workout and build a leaner body? Plz help

Comment #29 - Posted by: Jonnie at February 10, 2012 12:55 PM

Was going to rest today but we had a going away for one of our AF buddies, Christian. The WOD send off was:

3 rounds for time:

10 burpees
9 chest-to-bar PU
8 GHD situps
6 ground to overhead (#155)
5 back squats (#155)
4 T2B
3 roll ups (roll on back and without hands roll back to standing)
2 snatch (#155)
1 MU

Great workout for a great cross fitter.
Christian - 15:16 Rx'd
Me - 16:16 (#115)

Comment #30 - Posted by: Sid M. 34/5'8"/180 at February 10, 2012 1:26 PM

Did a girl WOD today

Comment #31 - Posted by: Reix at February 10, 2012 2:07 PM

Thats my coach! great pic chris See ya at the Saturday comp tomorrow!

Comment #32 - Posted by: jlanham at February 10, 2012 3:14 PM

Spider Chick
Words cannot express the debt of gratitude owed to you and yours. Thank you and love always.

Comment #33 - Posted by: mverick at February 10, 2012 4:09 PM

Day Off is nice

Comment #34 - Posted by: Joel at February 10, 2012 5:43 PM

Badass Dougy. Way to represent.

Comment #35 - Posted by: amy at February 10, 2012 5:55 PM

@ 28

For a WoD like last Sunday scaling would definitely be a good idea if you only completed 2-3 rounds. To keep moving will surely help you burn more calories, but don’t under estimate the muscle building potential of scaling a workout. 2 rounds of that particular WoD probably won’t build much muscle but 4-7 rounds would.

Comment #36 - Posted by: BoBBy at February 10, 2012 8:50 PM

mashup w/ limited time in gym

w/u - 30sec Samson, 10x (push, scap push, situp, dip)

w/o - 5x1 on the minute split snatch: 75-85-95-100-105

5x1 on the minute power clean + split snatch: 85-95-100-105-110

c/d - DL 135# x 7, one min rest, 185# x 7

Comment #37 - Posted by: matt h 180# 5'11" 1mar11 at February 10, 2012 10:06 PM

Remarkable/inspiring video (Guns for World Peace). Thanks for posting HQ.

Comment #38 - Posted by: Jerad at February 11, 2012 5:06 AM

@ spider chick - beautifully put Rx for wounded warriors.

Comment #39 - Posted by: matt h 50 179# 5' 11" 1marr11 at February 11, 2012 1:21 PM

frostbite waiting to happen!

Comment #40 - Posted by: Mauricio Carneiro at February 11, 2012 1:28 PM

Is Crossfit HQ telegraphing that there will be a firearms component to Crossfit Games 2012? If there is a rifle involved then I claim Mikko wins hands down due to the Finnish gun culture associated with the Finns 1939 "Winter War" with the Soviet Union. The Soviets lost.

Comment #41 - Posted by: Luke at February 12, 2012 12:39 AM

pr'd on clean- 205#
pr'd on deadlift- 335#

Comment #42 - Posted by: brent at February 13, 2012 12:42 PM
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