February 14, 2012

Tuesday 120214

Rest Day


Enlarge image

Nikki Hall Isbell.

"A Correlate Test for Hip Flexibility" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

"Hitch Is Hooked", free CrossFit Journal article by Mike Warkentin.

Block Making in Kenya - video [wmv] [mov]

Dispatch 1 from Kenya [pdf]

Sergei Rachmaninoff, Piano Concerto No.3 in D minor.

Bret Harte - Miggles.

Watch "Ellen Gustafson: Obesity + Hunger = 1 global food issue" TED talks.

Post thoughts to comments.

Posted by Pukie at February 14, 2012 5:00 PM


Comment #1 - Posted by: Frank at February 13, 2012 5:13 PM

To Pete in Sun City - good luck on your knee repair
You are an inspiration to all us other 50+ crossfitters.
While your knee is healing, you can still do pullups!

Comment #2 - Posted by: bobr at February 13, 2012 5:17 PM

I've been doing CF and CFE for the past few weeks. But today my wife says;

"Before dinner, can you walk me through a CrossFit routine? I'll put on some AC/DC during the workout."

So she did a 3RM squat, and a modified Cindy. It was a lot of fun.

Comment #3 - Posted by: DocHatteras at February 13, 2012 5:40 PM

Been Crossfitting for a while now. Living a physical lifestyle, the idea of constantly varied high intensity *Functional* training sounded perfect. The results have far exceeded my expectations and I will continue to participate in power lifting and metcons through mainsite wods for a long time. My question is in regards to the actual functionality of crossfit and its ability to truly prepare us for the unknown and unknowable. Before participating in WODs, from time to time would staring them off "ice-cold" be beneficial? From my experiences, before moving a heavy object, running to get help in an emergency, or most other strenuous activities one may run into in everyday life are not preceded by a thorough warmup. I understand it could have injury risks, hurt performance, etc. But on occasion couldn't it improve crossfits functionality and ability to prepare us for the unknowable.

Comment #4 - Posted by: Bill at February 13, 2012 5:42 PM

When you are in an emergency situation you have many chemial mediated responses that automatically increase heart rate, start vasoconstriction to unnecessary muscles, heightened release of epi/nepi, etc... These are what you are attempting to accomplish in the warm-up. Prime the body so to speak, but in a real life situation, the body can do it for you almost instantaneously

Comment #5 - Posted by: Mike at February 13, 2012 5:57 PM

Well put Mike!

Comment #6 - Posted by: Myles lewis at February 13, 2012 6:02 PM

Absolutely Amazing piano performance! I love that HQ posts videos of classical music, keep it up please!

Comment #7 - Posted by: Dale at February 13, 2012 6:09 PM

Very good point Mike!

Just something that occurred to me when lugging a refrigerator up a flight of stairs today...

Comment #8 - Posted by: Bill at February 13, 2012 6:12 PM

Man my wife has a great butt..and a good lumbar curve there too. I clicked on the mainsite...blew the picture up and TW (our 1.5 yr old) yelled "MAMA.....MAMA"...so awesome!

Comment #9 - Posted by: Scott Isbell at February 13, 2012 6:26 PM

Did Murph (36:52 - no vest) this past Saturday and will be doing Eva this upcoming Saturday. In light of these 2 brutal workouts, I was wondering what does the CF community feel is the toughest WOD? Thanks in advance.

Comment #10 - Posted by: Terp at February 13, 2012 6:56 PM

I think this woman has it backward, I'm sure it's at least somewhat cyclical, but insecurity is the prime cause of hunger.

Then in the end of the video she drops the "climate change" bomb... and you lost me, blondie.

Comment #11 - Posted by: thatguy at February 13, 2012 6:56 PM

Ah...shadow glutes. DL like a champ!!!

Comment #12 - Posted by: Gunsblazen at February 13, 2012 8:00 PM

Great Kstarr video does any one know the song at the beginning

Comment #13 - Posted by: Morgan at February 13, 2012 8:40 PM

Good Job HQ, helping to empower the small villages in Africa!

Comment #14 - Posted by: carolyn Worley at February 13, 2012 11:42 PM

Being a musician and a passionate music lover, I find absolutely awesome the regular posting of classical music video in the WOD section.
Toughness and gentleness, good living and meditation, pursuit of power and introspection, opposite extrems mashed up togheter in the same approach to life. Just love it.

Comment #15 - Posted by: z at February 14, 2012 2:01 AM

You're right, she has a great....deadlift form.

Comment #16 - Posted by: Drew at February 14, 2012 3:04 AM

Great pic Nikki.

Comment #17 - Posted by: Brannon at February 14, 2012 5:41 AM

Great thought Bill and excellent response Mike. Here is another question that was posed the other day and I am not sure whether there was a response to it. Everything we do in crossfit is linear movement - up/down front/back - we really have no lateral movement, which is highly functional. Any thoughts anyone. Wish I could remember whom posted this from the other day

Comment #18 - Posted by: Troy at February 14, 2012 8:02 AM


I would say bad idea...

I get what you are attempting to accomplish in theory...but CrossFit is TRAINING...so that you are enabled to have a better GPP to do the things that you are describing...in other words we train in order to be able to dial up the "functionality" of the movements that we train so that you are prepared for real life application when necessary.

A prodigy musician definitely needs a "warm up" prior to a performance...but that doesn't mean that on a whim they still can't ...lol...Bring The House Down if need be.

Warming up doesn't make them a BETTER player...they know how to play warm-up or no warm-up, however in an ideal situation, they would warm-up...Training days are ideal situations...so warm-up...lol.

Comment #19 - Posted by: Crossfitter1234 at February 14, 2012 8:06 AM

Im more proud of crossfit every day.

well done with the kenyan schoool! you have an A for that!


Comment #20 - Posted by: HugoLopez at February 14, 2012 8:30 AM

did AdamBrown this morning in 35:45 Rx'd ... needed a spotter to get me through the last set of bench. @Terp, in my oppinion, the hardest WOD's are the ones that have the toughest elements, ie muscle ups, handstand pushups on rings, etc. If you are looking for the most "intense" workout, they should all be as intense as you can make them! It shouldn't matter if it is grace, fran, Santiago etc, at the end, you should be destroyed by the systemic effect of the WOD scheme. That being said, Lina is widely considered to be one of the hardest original WOD's i think.

Comment #21 - Posted by: jkel at February 14, 2012 9:10 AM

... thats "Linda" aka the 3 bars of death, not Lina :)

Comment #22 - Posted by: jkel at February 14, 2012 9:11 AM

#4/#10 i remember seeing Rob Orlando in a video, talk about having a bar with 500# sitting in the gym, and just walk over and DL it at random intervals throughout the day. I agree, with 30s preparation, you should be able to throw down a pretty good effort. In some WOD's it's easy to warmup as you WOD (ie rowing/running) and increase intensity as it continues, but others are more like the Rob O example, from nothing to max effort - i think there is some risk, but big gains to be seen here as well.

Comment #23 - Posted by: jk at February 14, 2012 9:16 AM


'On' day for me.

CFSB DL 5-rep
235-255-270 (PR?)

6 or 7 Rounds (lost count) + 5HSPU (PR is 9+)

Comment #24 - Posted by: bingo at February 14, 2012 9:43 AM


Did the rowing/wall ball workout from Sunday

Time: 23:38

Erg time for the 2k was 7:46.8 and the1k was 3:56

Not sure what the 500m time was....

Comment #25 - Posted by: JuliePlatt at February 14, 2012 12:06 PM

on day for me

w/o - 10x3 speed bench on the minute, form focus per Sweatt (sp?) videos: shoulder blades, butt on bench; legs anchored to floor; focus on external shoulder rotation, bar above lower chest, and elbows in - 75-85-95-95-105-105-105-105-105-105

w/u - 30 sec Samson, 7x (push, scap push, site, dip), for time: 9-7-5 T2B + 50# 1-arm row = 2:25

c/d - 2x10 cable face pull @ 60#, 2x10 theraband forearm rollouts, 10 'form' air squats; pnf calf, hammies; 45# bar rollout on quads per today's mobwod -- up there with the most-painful things I've ever experienced -- but then re-tested squat and it was gobs deeper and cleaner & right knee tweak, with me for 2 day, completely gone.

LOVE how effective the mobwod stuff is...

Comment #26 - Posted by: matt h 50 5'11" 179# 1mar11 at February 14, 2012 12:50 PM

100 day burpee challenge question - do we do them on rest days too? thanks

Comment #27 - Posted by: ssvmi91 at February 14, 2012 1:41 PM

I've been off and on crossfit, sometimes I just want to hit a regular gym. Here's a similar workout - short and high intensity.. but all you need is a squat rack http://www.fatlosscheetah.com/fatloss/the-simplest-most-effective-4-minute-workout-ever-for-fat-loss/

Comment #28 - Posted by: Paulina at February 14, 2012 4:11 PM


random skill development:
30x hspu's
160x du's w/25lb vest
800m run w/25lb vest

Comment #29 - Posted by: Jason M at February 14, 2012 4:12 PM

Thomas Crubagh, way to represent! It is wonderful to see the dispatch from Africa, and I'm grateful that Crossfit is out there helping the world in so many ways. Thanks Coach!

Cool photo from Nikki; you're lucky Scott.

Comment #30 - Posted by: mas 55/M/150 at February 14, 2012 5:09 PM

ring dips

Comment #31 - Posted by: DAVID LINGLE at February 14, 2012 6:38 PM

That's my coach!! She is always watching and making sure we have proper form. Loving crossfit.

Comment #32 - Posted by: Stacy M at February 14, 2012 7:03 PM


5K: 27:19


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Comment #34 - Posted by: Noah at February 15, 2012 4:31 AM

Loved the articles on Crossfit school in Kenya. Where can I get more information or become involved?

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