March 9, 2012

Friday 120309

Rest Day


Enlarge image

Tim Banfield, Bugaboo Spire, British Columbia.

"Speed and Dynamic Efforts" with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

"Yes, You Can" free CrossFit Journal article by Hilary Achauer.

"Efficiency Tips: Knees To Elbows/Toes To Bar" with Chris Spealler - video [wmv] [mov] [HD mov]

Johann Strauss II, Im Krapfenwaldl.

Thomas Bailey Aldrich - Marjorie Daw.

"Fixing America's Freeways" by Robert Poole, Reason.

Post thoughts to comments.

Posted by Pukie at March 9, 2012 5:00 PM

Nice photo. I see the Howsers, Pigeon Spire in the background.

Comment #1 - Posted by: Steve at March 8, 2012 5:20 PM

Reject the basic assumptions of civilization especially the importance of material possessions!

Comment #2 - Posted by: tylar at March 8, 2012 5:51 PM

Nice photo Tim!

Comment #3 - Posted by: Faith/Hypoxia at March 8, 2012 6:55 PM

awesome photo.

Comment #4 - Posted by: thesomnambulant at March 8, 2012 7:05 PM

Thanks faith. Love the Bugaboos! three weeks there this summer followed by 5 weeks in the Canadian Rockies. Awesome!

Comment #5 - Posted by: Tim banfield at March 8, 2012 7:16 PM

Thanks to my CrossFit training, I was just invited to the American Ninja Warrior regional tryouts out in Dallas, TX next week! Any boxes out in the area doing 12.4 Saturday afternoon?

Comment #6 - Posted by: skrofl at March 8, 2012 7:58 PM

Spealler is looking big. And interesting seated whiteboard technique (won't expect to Widman adopt it any time soon - but thenhe's not a power lifter).

Comment #7 - Posted by: Prolix at March 8, 2012 8:11 PM

Is that the Tim Banfield that took the pictures of Progressive Fitness Crossfit in Colorado Springs, He does geat work!

Comment #8 - Posted by: carolyn Worley at March 8, 2012 11:45 PM

Yes Carolyn that's me. Thanks! Glad you enjoy the shots! is my site

Comment #9 - Posted by: Tim banfield at March 9, 2012 2:20 AM

15 Min. AMRAP

5 Pull ups
10 Burpees
15 Kettelbell Swings (50Lbs.)

7 Rounds + 5 Pull Ups


Comment #10 - Posted by: Luke at March 9, 2012 3:48 AM

Wow great photo! Haven't decided what I'm going to do today yet, but not a rest day.

Comment #11 - Posted by: Chris at March 9, 2012 4:25 AM

As Rx'd 12.3
5Rds plus box jumps and pp, ran out of time before the t2b.

Comment #12 - Posted by: Dewayne at March 9, 2012 5:17 AM

Anyone else having issues uploading a video submission for Open WOD 12.3? I've emailed "support" about it, but wondering if anyone else is hitting the same roadblock I am. The file uploaded to YouTube, but was deleted for being too long (19min). My understanding is that Vimeo accounts only allow files under 500MB, but mine is over 2GB. What options are there??

Comment #13 - Posted by: JeffM at March 9, 2012 5:45 AM

Hi fellow CrossFitters! I am currently doing a project for school and would greatly appreciate you filling out this quick survey about CrossFit. Thank you!

Comment #14 - Posted by: Samantha Galvez at March 9, 2012 8:11 AM


I was looking at filling out that survey, but I found only a small handful of the options you put adequately answered the questions for me.

Comment #15 - Posted by: Jake Di Vita at March 9, 2012 8:17 AM

Hey skrofl! I was also selected for the Dallas American Ninja Warrior tryouts next week, and I credit CrossFit also! Check out CrossFit Richardson, they'll have people that can validate you Saturday before noon. Afternoon I don't know.

Comment #16 - Posted by: Justin A at March 9, 2012 8:42 AM

Make your video file smaller before uploading and you'll be fine. Do a google search on compressing video with windows movie maker. I did that and took a >1GB file down to 120 MB. Then Vimeo took it without a problem.

Comment #17 - Posted by: joel at March 9, 2012 9:08 AM

JeffM 13,

Or go Vimeo Pro - it's a few bucks more, but you can cancel your subscription after the Open is over.

Comment #18 - Posted by: Mel 38/m/5'10"/175 at March 9, 2012 9:50 AM

Is anyone aware of any real evidence that "dynamic efforts" or said another way lifting lighter weight faster provides better strength gains than a traditional program? I have talked to coaches on both sides.

Comment #19 - Posted by: CSM at March 9, 2012 10:12 AM

So by "school" you mean work, and by "Samantha" you mean Reebok guerilla marketing team"?

Comment #20 - Posted by: jct at March 9, 2012 10:30 AM

Did hack/scale of OW 12.3 on my 2:1 program. Results there.

Comment #21 - Posted by: matt h 50 180# 5'11" 1mar11 at March 9, 2012 11:39 AM

Beautiful picture! Thanks for reminding me how blessed I am, to have been able to summit Bugaboo Spire (as well as Pigeon, and others). Perfect message at the end of a week when I've spent way too much time feeling sorry for myself.....

Comment #22 - Posted by: Windrunner at March 9, 2012 1:00 PM


Some Tabata stuff today. DL/DU/SU/Burpees.

Yaaaay Burpees...

Comment #23 - Posted by: bingo at March 9, 2012 3:17 PM

TIM!!!! Nice Picture!!

Comment #24 - Posted by: Quinn at March 9, 2012 5:22 PM

#19: haha I think you nailed it.

Comment #25 - Posted by: Seabass at March 9, 2012 5:35 PM


5K: 27:57

Comment #26 - Posted by: mom to five at March 14, 2012 4:02 AM
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