August 8, 2012

Wednesday 120808

Rest Day


Enlarge image

Pamela Monger, Navajo Lake, New Mexico.

CrossFit Kids and ISR - video [wmv] [mov] [HD mov]

Posted by Pukie at August 8, 2012 5:00 PM


Comment #1 - Posted by: JB at August 7, 2012 5:25 PM

Ankles and knees internally rotated, hip crease not below parallel and facing the wrong direction.

Comment #2 - Posted by: Alex lofgren at August 7, 2012 5:31 PM

That guy on the Jet-Ski in the background is about to have an accident...

Comment #3 - Posted by: Nicholas at August 7, 2012 5:36 PM

VERY Patriotic!!

Comment #4 - Posted by: Neil at August 7, 2012 5:43 PM

Wish we never had rest days, maybe I get too excited to see the wod every day. Great picture! God bless America!

Comment #5 - Posted by: Kirk at August 7, 2012 5:58 PM


Comment #6 - Posted by: Scott at August 7, 2012 6:00 PM

The knees are internally rotated? What do you mean? I can't tell.

Also great erector spinae muscle definition!

Comment #7 - Posted by: chris at August 7, 2012 6:10 PM

I think the content paring could be a bit better next time. Don't put a half naked woman on the same day when you are wanting people to see something about kids crossfit. Come on guys, use a little more conscious judgement here!

Comment #8 - Posted by: Bilaal at August 7, 2012 6:13 PM

Here is a WOD I am going to try...

AMRAP in 10:00
Squat Snatch 135# 3 reps
Bar muscle up 3 reps

Comment #9 - Posted by: Trueson at August 7, 2012 6:15 PM

So hott......

Comment #10 - Posted by: Andrew at August 7, 2012 6:31 PM

#8. I'm with you regarding the fan ...

Comment #11 - Posted by: AZ at August 7, 2012 6:35 PM

I imagined the fan being on already. OK, I imagined being the fan.

Comment #12 - Posted by: John C at August 7, 2012 6:59 PM

ok a woman I totally admire beauty in muscle and hard work, but we need some Channing look alikes up in here. Give the ladies a little pre-workout motivation, too!!

Comment #13 - Posted by: Jocelyn Pawlicki at August 7, 2012 7:21 PM

ISR and CrossFit Kids. Saving the world, one child at a time.

Comment #14 - Posted by: crossfit mom at August 7, 2012 7:31 PM

Deltiods aren't bad either.

Comment #15 - Posted by: Ape teach at August 7, 2012 7:40 PM

Sorry trapezius...need to learn my muscular geometry.

Comment #16 - Posted by: Ape teach at August 7, 2012 7:42 PM

"Collectively, these three standards define the CrossFit view of fitness. The first is based on the ten general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that drive all human action." Strange. I don't see outward appearance anywhere mentioned, yet the prominent posting of such photos of the backsides of topless/nude athletes continues. To what end?

Comment #17 - Posted by: just a man at August 7, 2012 7:51 PM

That's a big boat.

Comment #18 - Posted by: Phil D at August 7, 2012 8:15 PM

Thank goodness for rest days...70+ hours work this week and really need it!

Comment #19 - Posted by: NeroMaj at August 7, 2012 8:53 PM

#6: LOL
#22: LOL

If they keep this up, soon this site will look like workouts on it

Comment #20 - Posted by: Pat T at August 8, 2012 4:38 AM

You just made the guy on that Jet-Ski in the backgrounds day!

Comment #21 - Posted by: Nicholas Jackson at August 8, 2012 4:49 AM

Oly gold medalist in Cln and Jerk breakdown...OMG!!!:

Comment #22 - Posted by: Dr B at August 8, 2012 6:08 AM

She does have great back stabilizers and yes the right knee is inside of the that foot. Otherwise this is an awesome photo of a brave girl with awesome back definition! Go Girl!

Comment #23 - Posted by: TrnrJoe at August 8, 2012 6:11 AM

all these people complaining about a nude back...its a human uptight for no reason...just to be contrarians i suppose...

Comment #24 - Posted by: kmchale at August 8, 2012 6:21 AM

Are people REALLY critiquing a picture of a girl overhead squatting a WATER SKI???? Good lord. People, sometimes it's ok to not take yourself (or Crossfit for that matter) too serious. Lighten up.

Comment #25 - Posted by: Really? at August 8, 2012 6:30 AM

@ #25 Really?: Thumbs Up!

Comment #26 - Posted by: fargingbastige at August 8, 2012 6:46 AM

A great body is the result of a great training program!

Comment #27 - Posted by: SAMMY at August 8, 2012 6:46 AM

LOL… I think its funny how seeing a woman’s back is upsetting some people. Pam you should have turned around for the pic, really give people something to talk about JK! I think you look awesome!

Comment #28 - Posted by: Leann at August 8, 2012 6:49 AM

For everyone complaining about the "nudity" would this picture have been really different if she had on her bikini top? That few square inches of coverage would not have made a bit of difference. To echo previous comments...great muscular definition and why shouldnt Crossfit give additional life skills like confidence in one's body and one's ability to perform various tasks? While overhead squatting a wake board may not be functional to everyone, maybe it is functional to her. Nice picture Pam...keep up the good work.

Comment #29 - Posted by: Matt V at August 8, 2012 7:20 AM

Note to self...make plans to visit Navajo Lake, NM.

Comment #30 - Posted by: JB at August 8, 2012 7:22 AM

Made up the snatch overhead squat wod.
Worked more on form and extension.
Started with 15# bar and worked up to 65#.
KStar mob wod after.

Laura f/50/5'7/145

Comment #31 - Posted by: power-girl at August 8, 2012 7:47 AM

Nicholas..."made the guy on that Jet-Ski in the backgrounds day!" Made his day? Probably the most memorable boat day of his life!

This picture is GREAT! Too many women lack the confidence to show off such beauty. This is a testament of not only Pam's hard word, but self-confidence she has to live her life for herself, the way she wants. I LOVE CrossFit and pics like these!

Comment #32 - Posted by: Semper Fi at August 8, 2012 7:50 AM

Am I missing something or did there not used to be a affiliate link on the left side of the main page that is not there anymore?

Comment #33 - Posted by: TJMahlstadt/220/46 at August 8, 2012 8:00 AM

My lats are so sore from yesterday's workout I can barely lift my arms!!! I am loving it... Can't wait to see what tomorrow brings:-D

Comment #34 - Posted by: Antoinne at August 8, 2012 8:10 AM

Did yesterdays wod, started cf 6 weeks ago. The first time I ever did oh squats I could only get 65 lbs
45-(5) for set 1-3
55-(5) for sets 4-6
65-(5) for sets 7-9
75-(5) for sets 10-12 PR
85-(5) for sets 13-15 PR
So pumped I couldn't stop
95-(5) one set PR
105-(5) one set and final PR

Form, form, form so stoked about this wod can't wait to do them again

Comment #35 - Posted by: Brad at August 8, 2012 8:11 AM

Good call #8. I didn't even notice the CrossFit Kids link

Comment #36 - Posted by: Keith M at August 8, 2012 8:17 AM

Wow, I didn't see the negative comments the other day when they posted the pic of the MALE that had his SHIRT OFF, FACING FORWARD, doing an overhead squat. Rock on Shirtless Pam, rock on. We've got your back!

Comment #37 - Posted by: Mike H at August 8, 2012 8:18 AM

Awesome job Pamela! @Comment #2, you're a tool, get over it. @Most everyone else, way to support a fellow crossfitter who's proud of her sport!

Comment #38 - Posted by: Marz at August 8, 2012 8:39 AM

I don't care for the frills on her bathing suit.

Comment #39 - Posted by: Jimmy at August 8, 2012 9:01 AM

"Don't put a half naked woman on the same day when you are wanting people to see something about kids crossfit"

I just plain don't get the complaint. Help me out here. You want your kids to not see a half naked human body until when? Their wedding day? THAT will really prepare them for life, you bet!

Comment #40 - Posted by: Steve Cole at August 8, 2012 9:48 AM

I wasn't expecting to be as sore as I am following yesterdays WOD. My shoulders and triceps are near tender after all the OHS's. Feels good to be sore though.

Comment #41 - Posted by: JayW at August 8, 2012 9:52 AM


Comment #42 - Posted by: Stephen Winters at August 8, 2012 10:19 AM

Comment #2 sums it up

Comment #43 - Posted by: Paustin at August 8, 2012 11:04 AM

Nice "Community" page. Love the idea and I'm looking forward to its content. Does this replace the a-blog?

Comment #44 - Posted by: Kim at August 8, 2012 11:08 AM

@ #38 JayW: Glad its not just me. My tris were smoked this morning along with my core and a lot of little stabilizer muscles that I didn't know I had.

Comment #45 - Posted by: fargingbastige at August 8, 2012 11:13 AM


I got a little lost there, too. If you click on the "Affiliate" link on the top of the "Community" page you will find both the a-blog and the list of Affiliates by state.


Comment #46 - Posted by: bingo at August 8, 2012 11:29 AM

Day 100

CFWU x 3 (subbed push-ups for pull-ups)
Made up WOD 120714 - Saturday
For Time:
10 Reps, Clean & Jerk (scaled wt to 135#)
100 yd. sprint
7 ascents, 20' rope climb (subbed band assisted 1-arm pull-ups, 5 reps per arm = 1 ascent)
100 yd. sprint
1 Rep, Clean & Jerk, 135# (scaled)
Time: 9:16

Despite being a little beat up from yesterday's WOD I could bear to spend my 100th day on CrossFit not doing something. I'll rest later.

Comment #47 - Posted by: fargingbastige at August 8, 2012 11:36 AM

@#13 - Take a look at 120728's pic. Is that enough "Channing"-likeness to motivate you?! :) The Bear kicks Channing's ass any day.

Comment #48 - Posted by: deaner at August 8, 2012 11:53 AM

Was totally looking at the form. Didn't see she was topless until about 5 min in. Boo.

Comment #49 - Posted by: davechappelle at August 8, 2012 12:42 PM


7 rounds
20 DU
10 Pull Ups
10 1.5 KB swings



Comment #50 - Posted by: Mazzone, Chantilly at August 8, 2012 1:52 PM

5"9" 180 30yr/m
clean and jerk
squat cleans and split jerk dropped if neededbut no real rest b/t reps
last clean in last set slipped off sweaty shoulders picked back up and got it

Comment #51 - Posted by: zak at August 8, 2012 5:17 PM

#2 - Alex, you don't internally rotate knees or ankles. You internally rotate hips, which results in excess valgus force on the knees, causing excess eversion/pronation of the ankle. Granted, you saw the right thing, but said it in a way that wasn't right at all.

Also, is it just me or is she over-recruiting her upper trap? She's shrugging upward to stabilize her scapulae, but that's one of the worst compensations for a weak serratus anterior or lower trap.

Comment #52 - Posted by: Big B at August 8, 2012 11:34 PM

If you were to poll the general public for the reasons they workout, 90% of the top answers would be based on self image. People (generally) don't just PT purely to be healthier; it's to look better. That's not shallow or egocentric; it's just fact. Everyone wants to look better naked, whether it be for a spouse or a beach bunny. If you say otherwise, you're lying. Bottom line, put your nose down, I can see your boogers.

Comment #53 - Posted by: Jesse at August 9, 2012 11:03 AM

Nice ski!

Comment #54 - Posted by: cmainor at August 9, 2012 2:19 PM


5K: 28:46

Comment #55 - Posted by: mom to five at August 20, 2012 5:34 AM
Post a comment

Remember personal info?