Friday, 11 Mar, 2011

Posted by Mandee on March 10, 2011   |   70 Comments


10 minutes of double-under practice


As many rounds as possible in 12 minutes of:

10 Wall-ball shots, 20 pound ball

1.5 pood  Kettlebell swings, 10 reps

50 meter sprint


6 minutes of foam-roller work on the legs

When (endurance) exercise is too much of a good thing

CrossFit Powerlifting Division“, CrossFit Journal preview video [wmv] [mov]

70 responses to “Friday, 11 Mar, 2011”

  1. Ron Wood says:

    Endurance article – they forgot to mention they studied the 7am class and concluded we’ll be OK. 3…2…1 rest

  2. Josh Kennedy says:

    The NYT article is interesting, getting a lot of discussion amongst the ultrarunner listserv that I’m on as well. I will say two short things:

    a) Very serious endurance athletes do all that running/racing for “fitness”. Some folks will start running to do something physical. But over time, it becomes much more about friendship, competition, adventuring, travel, etc. Hell, I didn’t run my last 100-miler to get into shape, I did it because the challenge sang to me….

    b) Of course, most of us doing CF (including diet) agree that is far better for overall health, vitality, and physical ability. But coming to CFHSV 5-6 days a week, pounding out the WODs and having Russell admonish you, neglecting the running miles, ain’t going to earn you one of these:


    And there are DARN few people on the planet wearing one of those. Ain’t America a great country to allow us a choice of personal venture?

  3. Patrick says:

    CrossFit Powerlifting Division… hmmm.
    Went to the Southern Powerlifting Federations website, must be a small, obscure federation. I’m almost to Master level as a raw 165# lifter. Elite is a way off… but doable. Hell throw in a metcon with some Oly lifts and bodyweight stuff… sounds like fun.

    • Will Blankenship says:

      A good friend of mine holds a few bench and deadlift records with the SPF. I’ve been to several of the events to be his spotter. They lift some massive weight, but not one lift I’ve ever seen has been a true, full-range movement by our standards.

      Also, I think bench shirts and squat suits are cheats. I don’t care which direction you try to look at it, they’re cheats. If you can’t do it raw, you can’t do it IMO. Not to mention all of the steroids that these fools pump into their bloated bodies.

      On top of that, these guys can probably lift the back of a truck out of a ditch easier than they can wipe their own ass. [sarcasm]…that’s the definition of a BAMF if you ask me [/sarcasm]

      • Patrick says:

        I have no real experience with Powerlifting competitions beyond being a spectator… but it seemed to me that SHW was all that really mattered. The lighter weight classes seemed to be viewed as almost an annoyance that had to be endured before the big boys could lift.

  4. Tye says:

    10 Rnds RX’d

    That was much slower than I expected it to be.

  5. Aaron says:

    8 + 11

    Lungs were burnin’, getting over this cold/sinus funk, hopefully this wod cooked off whatever funkness was lingering in my lungs and sinus cavities. Still coughing up crap

  6. Aaron says:

    So the conclusion I’m taking away from the article is listen to your body. If it’s telling you to rest, then rest. If it’s telling you to lay down the hammer, let it fly.

  7. Justin says:

    Got 10+10 at 2010 garage games, but the 50m run was more like 10m there.

  8. Penelope says:

    4 rounds and my lower back cried STOP, so I hung upside down for a while and felt better. Conclusion… 6 days straight is stupid.

  9. Emily D. says:

    rest day

    my legs are *trashed* from this week! Is it bad when you have to use the handicapped stall in the bathroom at work because you need to hold onto the rails? 🙂

  10. DaveC says:

    Okay, so the numbers are in … (sorry, this is a bit off topic).

    I had an appointment with my doctor this morning. As is their recent custom, almost before I sat down, the nurse was drawing blood. A few minutes later the doctor came in with a sheet of paper and began reading off the now familiar set of measurements. When she concluded she said, “I’m really surprised at how well you’re doing on the medication, it’s unusual.” Then I said, “Yeah, that stuff must be really good because I only took it three times back in November, then I threw it away.” (That day happened to be the day I first spoke to Russell about getting into the December 101 class). She said “Oh,” and sat down. She looked at the paper for a moment and said, “So what have you been doing?”.

    So began the Crossfit discussion…

    The numbers, if anyone is interested in such things, are as follows. My blood pressure is down to 101/67 with a resting heart rate of about 63 (and this was ~ an hour after that nice little met-con WOD I did this morning with the 600AM crew). My HDL (“good” stuff) was up to 58 from 40. My LDL (“bad” stuff) was down to 107 from 194. Triglycerides (other “bad” stuff) was down to 92 from 173. That all adds up to my overall “bad” cholesterol declining from 228 to 125. Last November she had (with a very effective voice of doom) told me I was in a statistical bracket of having a 15-20% chance of suffering a major coronary event in the next 10 years. Now she says I’m doing great. And all that after 2 months of full time Crossfit (and yes, I follow the nutrition guidlines pretty well). As I was making my copay I watched her showing my little chart to one of the other doctors in the office and saying “He did this on Crossfit.”

    So I owe a special debt of gratitude to my long time friend, and now coach 🙂 Penelope, for getting me pointed in the direction of Crossfit and giving a lot of moral support during those rough first few weeks. And similarly to all the other coaches, Jake, Russell, Tracey, and Dennis, for always managing to wring a little more out of me than I thought I had to give. But just as important for me has been my fellow athletes, the encouraging words, the sweaty smiles, and sometimes just for looking as thoroughly wrecked as I felt after a WOD. Thanks!

    • ^^^^^^^^^ This is why I have the best job in the world.

      Congratulations Dave, that is great news. Keep doing what you’re doing and the results will keep coming.

    • I have to second that Jake, Awesome work Dave and congrats!!! CrossFit is the tool but YOU put in the effort and made it happen.

      great job!

    • Penelope says:

      Great job…so proud of you! Thanks for sharing!

    • Kristi Simmons says:

      This is GREAT news!! With these kinds of results in 2 months, think of where you’ll be in 6 months, a year, 18 months…endless possibilities!! I wish my family members (with similar health issues) would take a cue from you! DO WORK!!

    • Tye says:

      That is freakin awesome Dave. Congrats man.

    • Casey says:

      WOW!!! That is awesome Dave!!!!! How exciting!!! I am happy that I got to be there at the start of your transition into a healthier lifestyle!

    • Robert S. says:


      CrossFit = Life Changing!!! It motivates the hell out of me to see these things happen. Keep up the good work!

    • Eric Hedges says:

      Awesome numbers! Congrats!

    • Robb says:

      That’s good stuff, Congrats!

    • katherine says:

      That is amazing! Wow! Congratulations!!

    • Dennis says:

      Wellness, life changing fitness, and good people Dave. CrossFit provides the template and you do and did the work to reach wellness and life changing fitness. Keep it up Dave as I see even more potential in you. My motto fits well for you today and a great big congrats again. Train Hard, Train Smart, Train to Survive! Coach DB Out

  11. Larry Lowe says:


    My back and butt are hurting from yesterday’s wod. Shoulders hurt from heavy shoulder wods in DC earlier in the week. I couldn’t even throw the ball to 10 feet consistently at the end.

  12. Casey says:

    So in the past week I have gotten. You are too thin now for someone ‘YOUR AGE’. What the heck is that suppose to mean…for someone my age? I mean really?

    • wow!
      It’s amazing to me how miserable some women are in their attempts to belittle others to mask their own insecurity about body image…. so sad.

    • Emily D. says:

      didn’t you know…you are supposed to get fatter as you age…it is a rule 😉

      I have had women come up to me and say that the only reason I haven’t “aged” (aka…gained weight and look like hell) like them is because I don’t have kids to “wear me down”. Yes yes….has nothing to do with the fact that I try and take care of myself and you let yourself go.

      women suck

      • katherine says:

        As someone with two children and a pretty significant disability (who still fits in her pre-preggo jeans) I hate when women use pregnancy and kids as an excuse. Fatties.

    • Will Blankenship says:

      People who lack the strength to be themselves are always trying to tear down those who do.

    • tracey says:

      You look great and you are getting stronger each day! Ignore jealous toxic people. They will never make sense. In the words of Lauren Harris “BRING IT BITCHZ” 🙂

  13. Robert S. says:

    8 even

    This is unsat. Wallballs got spicy quick.

  14. Scott says:

    OK, I need to throw out a grenade.

    What’s up with the main site picture today? I know Reebok is making a move on Crossfit, but I draw the line at wearing mall-walker shoes like Jason Khalipa. The shoes on Paige Nutt look like they would suck for Crossfit – catch on my jump rope, twist an ankle on a box jump…yada, yada. Reebok needs to bring their A-game if they’re gonna get our business. Right now it looks like Lululemon and Inov8 aren’t at risk of losing business any time soon.

    • Tye says:

      Scott, supposedly, Reebok plans on unveiling their crossfit stuff next spring, or at least I think that’s the last I heard.

      Right now, they are going after the majority of the top crossfitters and signing them to contracts. I’ve been amazed to see how many of the top athletes have signed on, but I guess the money they’re offering must be more than those athletes feel they can reasonably turn down.

      Glassman seems to know what he’s doing, so I’ll trust him for now. That said, I really wish they wouldn’t ask the top athletes to sign contracts and wear gear, shoes specifically, that have previously been virtually banned. Hopefully they haven’t sold their soul to the devil.

    • Aaron says:

      I personally can’t wait for Pumps to make a much anticipated come back.

    • Robert S. says:

      This is the growth of our sport. Is it any different than everyone wearing Progenex shirts in the videos thy submit to mainsite? We preach paleo/zone nutrition, and many would say taking Progenex flies in the face of that logic. CF is being viewed more and more as the way to train for everything. Life, Sport, and Work. It prepares you for everything. It’s been at the Arnold Sports Fest for two years in a row. Those of us that have been doing CF for a while are very passionate about it. Business people see that passion, and to not capitalize on that would be piss poor business.
      It’s not going to change what CF is at it’s core. I may not like some of the business deals that happen at the HQ level, but that doesn’t change the fact that this is the most effective training method out there.

  15. Eric Hedges says:

    8 Rounds

    Looking forward to healing this weekend and the Bench Press Squat WOD next week….(hoping)

  16. Robb says:

    7 round RX’d and unbroken.

  17. My 2 cents on the Reebok stuff-

    I see their involvement in the CF Games and community as a step toward athletic legitimacy, and a really good thing. 99% of CrossFitters don’t even know who the “top” athletes are or what the games are all about anyway, and that won’t change much.

    Also, I don’t think shoes have anything to do with performance. I could win a workout in penny-loafers if someone told me they would pay me to do CrossFit just to wear them. I do hope they come up with some stuff that looks good however, so that we could have the best of both worlds (performance apparel that was useful, and good sponsorship). I actually think the shoes that Jason is wearing and I’ve seen others wear are a pretty good choice. They look like the Tiger Asics I’ve worn before. Low profile and stable. Not sure how they feel but certainly better than the ones that look like pumps….

    • KLowe says:

      They make him look like he should be wearing knee high black socks with the white shoes while walking a fu-fu dog on a Sunday morning….but whatever. I could care less if he WODS in stripper heels or bare feet. Performance trumps clothing choice any day.

      Basically Reebok should just buy Inov-8s and slap a Reebok label on them…..oh yeah…and if they are gonna act serious about supporting and legitimizing CF as a well respected fitness regimen then they REEEALLY need to stop pushing the “walk your butt off toning shoes” (whatever they are called). They can’t be serious about those making your ass fat fall off.

      • Patrick says:

        I’d bet the “walk your ass off” shoes are the Reebok cash cow. Lots of nurses wear the fool things.

      • Patrick says:

        You know with the whole overload/adaptation aspect of training. I wonder… exactly how long would it take for one to adapt to a “walk your ass off” shoe? Two, maybe three days… week at the most. Then any training effect of the silly contrivance is gone.

        But… I guess we’re not supposed to actually think. Joe Montana wears them… gotta be good… the TV said so.

    • tracey says:

      AMAZING JOB RUSSELL! I did my cheerleader yell as I colored the wod for CFK. ANYHOW! I want to see you submit your AF wod with penny loafers on! I’ll buy you dinner. Shoes and clothes are SOOO important!

      • stacey says:

        omg im so in on buying dinner if Russell wears penny loafers…

        and i agree clothes are turbo important!!

        must look cute

  18. KLowe says:

    Rack Jerk (second time doing these) – got 315 PR

    Had to leave to go back to work because things were just starting to feel awesome with this lift at 315. Coulda, woulda, shoulda (blah, blah, blah)….but I had 325 in me today. Guess I’ll have to prove it next time.

    Awesome watching Russell “never give up” on 300! He nailed it. Jerk 2x bodyweight is a slightly impressive feat.

    • Will Blankenship says:

      Russell jerked 300? Please tell me ya’ll go this on video.

    • Robert S. says:

      I’m pretty sure I heard him say “Never give up, never quit, there is always one more rep.” after he stuck that lift. WORD!

      • katherine says:

        Seriously. I think he said he failed TEN times before he got it. That is some stubborn drive! Way to go Russell!

  19. Jason says:

    5 rds in 10 min after pulling my groin warming up with the jump rope. Reduced weight to 10# ball and 1 pood KB and rounds 4 and 5 almost killed me. Still walking odd.

  20. Will Blankenship says:


    I think if I had set up closer to the door I would have at least finished with 8 rounds. Good workout though. For some odd reason I love kb swings.

  21. Patrick says:

    Rx’d 8+5

  22. Dean says:

    Rx’d 8+18. Nice work Russell with Jerk!

  23. Rich C. says:

    6+1 rx’d
    Really slow on the WB shots…needs work

  24. Dennis says:

    Bring your jump ropes tomorrow it will be a good day to work double unders before and after the WOD. Coach DB

    • Rich C. says:

      Forgot to mention in my earlier post…during warm-ups today with Tracy I got a few unlinked DUs for the first time!!! Now if I can just link them

  25. katherine says:

    thanks to everyone who came to the 10am yoga class today! I had a great time and am looking forward to adding a Monday 10am class starting next week!

    For those of you who are interested in attending a class, we will have free classes throughout next week. I do plan to make classes increasingly more difficult as we get closer to the start date. We will be adding more and more vinyasa movements in order to up the cardiovascular aspect and increase heat in the muscles so we can stretch even further.

  26. Dennis says:

    Yes two days in a row, also bring your pistols and your fast twitch muscle fibers to run really fast. Dream about speed when you sleep tonight.

  27. stacey says:


    sucked…lungs burned the whole time…IT band injury is worse…going to TOC next week…gotta get this looked at..

    btw, smelling the cooking class while trying to breathe/not throw up…not fun…