October 3, 2012

Wednesday 121003

Rest Day


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Poster at St. Jude Children's Research Hospital. CrossFit for Hope supports research and treatment for catastrophic children's illnesses.

"What Should We Eat-and Why?" by Marty Cej, CrossFit Journal article [pdf]

Posted by Pukie at October 3, 2012 5:00 PM

Great article Marty.

Comment #1 - Posted by: John Buffone at October 2, 2012 5:17 PM

cool picture!

Comment #2 - Posted by: Karl at October 2, 2012 6:29 PM

I'm a health teacher and I need a new nutrition curriculum. I'm going to use this, but where else can I find info that goes against the "norm"? With scientific proof for my bosses? Can anyone point me in the right direction?

What a great article.

Comment #3 - Posted by: Mike A. at October 2, 2012 6:39 PM

Will Reebok make some "Team Taubes" T shirts?

Comment #4 - Posted by: Sam Vernon at October 2, 2012 7:17 PM

178x ROI - holy smokes!

Comment #5 - Posted by: Paleo Desk at October 2, 2012 7:30 PM


Never ever quit!

Get some, Go again!

Comment #6 - Posted by: DJ at October 2, 2012 8:33 PM

For mike A
not just military for everyday people wanting to get healthy, stay healthy, build strength, or build endurance. It helps control your metabolism, raise energy, and its easy to maintain.

Comment #7 - Posted by: Tacoy s at October 2, 2012 8:52 PM

WOD: Mariscos @ 7 Mares. Pescado relleno and a pitcher of Modelo for time.

Comment #8 - Posted by: joseph ramirez at October 2, 2012 9:02 PM

Any Masters Weightlifters (35 years old and above) who plan to enter the 2012 American Masters Weightlifting Championships, the entry deadline is this Friday, October 5. See http://www.2012americanmasters.com/ for details, including entry information.

Comment #9 - Posted by: Michael K. at October 2, 2012 9:40 PM

As a female xfitter since 2007, I love the culture, the community, the program. Esp the streaming of the games this last year. Thank you. I must say that after all of this, I'm tired of clicking down into the discussion board to get the female Rx weights for the main page WOD. What is your rationale for not including this on the main page with the male's weights? It comes off as a dismissal of female athletes as second-class, which I know from personal experience is not at all the case in the on-the-ground xfit culture. Can you change this?

Comment #10 - Posted by: aw at October 3, 2012 6:32 AM

aw (#10),

We just had this conversation about 3 weeks ago here http://www.crossfit.com/mt-archive2/008592.html. Some highlights are below:

Why there are no "women's weights" on the main site:
Comment #66 - Posted by: Tony B at September 19, 2012 8:46 AM

I honestly never knew mainsites reasoning for not putting the women's prescribed weight. I am glad Tony linked that crossfit article. I also am experienced enough to know that I will never be able to do the RX weights the mainsite puts up, so for me I like to see the women's RX so I know how to scale for me. I am not out to impress others, only myself. I would seriously injure myself competing with the men at my Box. So if that is limiting myself so be it. Two years crossfitting and stronger than ever and injury free. Working pretty well thanks Tony.
Comment #87 - Posted by: Linda at September 19, 2012 10:27 AM

I'm genuinely glad to hear how well you're doing. My point is simply that I don't know anything about you. I don't know if you're 18 or 80 or anywhere in between. I don't know if you're 4'10" and 90lbs or 6'4" and 220lbs or anywhere in between. I don't know how long you've been CrossFitting. I don't know if you were a competitive athlete and in what sport, or have injuries or diseases or any other condition.
All I know is that you're female, and I refuse to say that fact alone means you can only handle 50-70% of what "men" do.
Comment #97 - Posted by: Tony B at September 19, 2012 11:16 AM

Regarding RX'd weights for women; if one wanted to be, shall we say, snotty; one could go on a rant that the mainsite doesn't post scaled weights for masters, kids, etc. So, as "bingo" pointed out, there are many resources available for recommended scaling. For women, it happens to be about 70% of the men's weights. But, keep in mind, that is for the more fit female CrossFitters.
Your average "Jane", especially if new to CrossFit, may find 70% of the men's weight to be way too much. She may want to take 70% of the women's weight (or 70% of 70%) which comes out to just about 50% of the posted men's weight.
What about Masters? Similar calculations should apply based on INDIVIDUAL ABILITY. For me personally (M/46/5'11/180), I go with 75-80% of the posted weights, depending on what the lift is. I'm stronger in some areas than others. Again, depending on the WOD, I occassionally push through the actual posted weight, but accept that my times, reps, rounds, etc., will not match up well.
Bingo noted self-sufficiency. Surely, if you're ambitious enough to CrossFit (using it as a verb), then you're not to lazy to break out a calculator, stubby pencil, slide-rule, etc.
Now get to work!
Comment #99 - Posted by: JPZ at September 19, 2012 11:18 AM

Tony, thank you for the link. But I question their line of reasoning. If posting a women's weight is seen as an artificial limitation, then why doesn't the same hold true for men? One could ask why post any Rx weight at all? If the reasoning in the video holds any water, then HQ shouldn't post weight period since there are bound to be a few who can do more. 
Don't get me wrong, I value Crossfit and HQ has changed my life. But the line of reasoning posted just doesn't work. If this was the true rationale then the games would separate men and women with a lower set weight for the ladies.
Comment #101 - Posted by: Andrea at September 19, 2012 11:24 AM

JPZ and Andrea,
The point is that EVERYONE needs to scale according to their ability and training needs. Men of all ages need to scale. Even top athletes will scale at times because of a weakness or the demands of a cycle. Knowing when and how to scale is a vital part of CrossFit. Going by some predetermined formula is an epic FAIL.
The workout is a starting point. Gender alone is never a reason to force a scale. And if you were to scale for gender, where do you draw the line? Should Cindy be scaled for women? What about Annie, or Nicole or Michael? How about Run 5Ks? or Row 2Ks? Murph? 30 muscle-ups for time? Do they get scaled solely because of gender?
And why stop there? Maybe we should scale women's votes and salaries across the board also. Remember, this is science!

(And Andrea, the question about the Games is answered in the video. Competitions require rules that training prescriptions don't. Totally different dynamic.)
Comment #106 - Posted by: Tony B at September 19, 2012 11:52 AM

Comment #11 - Posted by: Tony B at October 3, 2012 8:08 AM

According to the CDC, Rich Froning is "Obese"...interesting.

Comment #12 - Posted by: Nick C. at October 3, 2012 8:53 AM

Nineteen years ago today, America learned a valuable military lesson: bad tactics trumps good training every day of the week and twice on Sunday. (wfs)


Comment #13 - Posted by: J.T. at October 3, 2012 9:02 AM

Correction: Overweight.

Comment #14 - Posted by: Nick C. at October 3, 2012 9:13 AM

Carole and Kevin did yesterday's Nate this morning. Results posted there.

Comment #15 - Posted by: Kevin C. (M/53/5'11"/175) at October 3, 2012 10:21 AM

Yoinked from SLC Crossfit's site:


400 meter run

3 rounds

10 KB swings

10 goblet squats

10 push ups

30 second squat stretch


Work up to a heavy single squat clean


4 rounds for time

400 meter run

50 step ups on to a 20" box with a barbell on your back @45/33

Each step is a rep. Alternate legs each rep. Stand all the way up at the top.

Comment #16 - Posted by: BigBen&Parliament at October 3, 2012 12:05 PM

okay,I did an older WOD that was skipped today (tomorrows my off day).

Anyway, I know for a fact that having a lifting partner would help me so much.

Comment #17 - Posted by: Greg W./22/6'4"/190 at October 3, 2012 12:29 PM


10rounds, 2m.u. 3h.s.p.u.

yesterday had very little time so I did
5min amrap
5 strict pull ups
10 abmatsitups
15 squats

5rounds 5pull ups 2 situps

Comment #18 - Posted by: zak 5'9" 180 m30 at October 3, 2012 12:47 PM

what is the rx'd weight for "Fran", for a 180# male father of three with a full time job. Joking

Comment #19 - Posted by: zak at October 3, 2012 12:50 PM


Glad you mentioned this. Tomorrow I will run a mile in my kit for those who fought that battle and ran the "Mogadishu Mile" the morning of October 4, 1993.

Comment #20 - Posted by: GDP541 at October 3, 2012 1:29 PM


Don't know if it will make it but: this is a shout out to Rich Froning and a thank you for taking the time to chat with us old folks while you were working the Rogue booth in Vegas last week. It was refreshing to see someone that we truly respect in the aspect of sport in and amoung that hoopla. Thank you. Dave & Michelle

Comment #21 - Posted by: denob at October 3, 2012 2:01 PM

Day 156
Made up WOD 120927-Thur

Comment #22 - Posted by: fargingbastige at October 3, 2012 2:11 PM

did it- Rx =)

Comment #23 - Posted by: David A at October 3, 2012 2:22 PM


5K: 29:56

not too hot, but very humid!

Comment #24 - Posted by: mom to five at October 3, 2012 5:47 PM


Missed "Nate" yesterday so i did it today. So, i found out i cannot do a muscle up. I was pretty bummed out. I consider myself to be in pretty good shape. I work out 5 to 6 days a week, ive completed the 60 day Insanity challenge just for fun. But i am obviously slacking in the pull up department. I can do pull ups just fine but getting that extra couple of inches you need to go from pull up to dip i cant do. Maybe once i figure out the false grip and the form a little better ill be able to do it. Ive been doing cross fit for about 2 weeks now and love it. I want to do a muscle up so bad now. Any way.

Nate Scaled:
4 pullups 4 dips
4 hs push ups
8 45# rubber weight swing. No kettle bell.

8rounds +4 pu +4dips

Comment #25 - Posted by: Dustin Trevino at October 3, 2012 7:58 PM

The crossfit for hope workout was Om June 9th! If you try to register now it doesn't work? This should be avialble at all times, especially when you posy it!

Comment #26 - Posted by: Ryan Hanson at October 5, 2012 9:57 PM
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