September 12, 2010

Sunday 100912

Rest Day


Enlarge image

20 and 40 pound concrete and rebar kettlebells by Josh Laplace.

"USAW Movement Standards" for the 2010 CrossFit/USAW Weightlifting Open, CrossFit Journal preview video [wmv] [mov]

Obstacle course workout at CrossFit Santa Cruz - video [wmv] [mov]

Georg Philipp Telemann, Overture Suite for Flute and Orchestra in A minor.

Jean Giono - The Man Who Planted Trees.

"Extreme Hiring" by Nicole Perlroth, Forbes.

Post thoughts to comments.

Posted by lauren at September 12, 2010 5:00 PM

Love the kettlebells. CF'ers are some creative folk.

Comment #1 - Posted by: Ben at September 11, 2010 5:06 PM

My favorite workout!!

Comment #2 - Posted by: justaman - liberty, sc at September 11, 2010 5:07 PM

To all my fellow Federal Air Marshals (Current and former) thank you once again for answering the call. I know that if you're reading this then you're still bringing it.....

Comment #3 - Posted by: Rauterki at September 11, 2010 5:20 PM

Those kettle bells are so cool! Nice work Josh!

Comment #4 - Posted by: Sully from Taranis at September 11, 2010 6:13 PM

Must rest! CrossFit Nation!!!!

Comment #5 - Posted by: JD at September 11, 2010 6:23 PM

man, I wish my homemade kettlebell came out that nice!

Comment #6 - Posted by: Roger at September 11, 2010 6:27 PM

"The Man Who Planted Trees" is reminiscent for me of the following poem:

I think that I shall never see
A poem lovely as a tree.
A tree whose hungry mouth is prest
Against the earth's sweet flowing breast;
A tree that looks at God all day,
And lifts her leafy arms to pray;
A tree that may in Summer wear
A nest of robins in her hair;
Upon whose bosom snow has lain;
Who intimately lives with rain.
Poems are made by fools like me,
But only God can make a tree.

by Joyce Kilmer (published 1914)

Comment #7 - Posted by: ian at September 11, 2010 6:52 PM

"The Man Who Planted Trees" is reminiscent for me of the following poem:

I think that I shall never see
A poem lovely as a tree.
A tree whose hungry mouth is prest
Against the earth's sweet flowing breast;
A tree that looks at God all day,
And lifts her leafy arms to pray;
A tree that may in Summer wear
A nest of robins in her hair;
Upon whose bosom snow has lain;
Who intimately lives with rain.
Poems are made by fools like me,
But only God can make a tree.

by Joyce Kilmer (published 1914)

Comment #8 - Posted by: ian at September 11, 2010 6:52 PM

I want that soccer bell!!!!!

Comment #9 - Posted by: Vincent N at September 11, 2010 8:03 PM

I am having a problem with my shoulders when I do thrusters.

I think it's the muscle and not the joint, but I'm not really sure. When I do thruster or basically anything where I push a bar over my head, and it weighs something. Above 65 lbs is when I start to feel it. HSPU, dips, push ups, walking on hands, muscle up, pull-ups, etc... it's all fine.

It's really only when I use a barbell and push it above my head. DB's hurt less for the same amount of weight. The faster I push it, the more it hurts. If I jerk it, it hurts a lot, but if I do a slow shoulder press, the pain can be very slight or not even there. And sometimes when I warm up a lot, then there is no pain at all. It's not a fatigue muscle pain, it's sharp pain right in the middle of the shoulder. Basically about where the arm starts and the shoulder ends. I think it maybe a warm up problem. I'm not sure.

Does any have any suggestions? So kind of warm up exercise or some exercise that's just good for the shoulder? It didn't always used to do this, and I never dropped anything or landed awkward to make this happen, it just randomly started.

Any and all help is most appreciated. Thanks to everyone in advance.

Comment #10 - Posted by: FinnishCraig m/23/5'8"/150 at September 11, 2010 9:28 PM


My shoulders feel the same way but I feel it when I do a lot of dips. I warm my shoulders up a lot before I start exercising. I extend my arms out sideways with my palms facing out and do 20 small circles forward/backward. Give my arms a shake out and then I do 10 large circles forward/backward. Then I do 10 very lard circles with each arm individually forward/backward. Next I do 15 dips. If they are still not warm enough I will do 15 push ups and 15 to 20 standing shoulder presses with just the bar. It puts a lot of heat into my shoulders and I can get through a workout much better if my shoulders are thoroughly warm before I start. Give it try and see what happens. If your shoulder continues to hurt then you could have a more severe problem.

Comment #11 - Posted by: ToneyC at September 11, 2010 11:02 PM

how do you make those kettlebells? is it painted on the concrete kb's?

Comment #12 - Posted by: Brian P at September 11, 2010 11:35 PM

No they are regular sports balls filled with concrete. The balls were used as a mould for the concrete and the handles were put in while the concrete was being poured/setting.

Comment #13 - Posted by: Jordan D. at September 11, 2010 11:48 PM

Did the Friday workout, 25 double under (did 75 singles), 25 box jumps, 25 kettle bell overheads? Finished all 3 rounds, got crazy nausea as this was second crossfit workout ugh, I'm digging it, did the workout in 12:39! Worked out w partner ray

Comment #14 - Posted by: John at September 12, 2010 2:11 AM

rest is welcomed...... so is football

Comment #15 - Posted by: JonE at September 12, 2010 2:28 AM

@FinnishCraig, I've got the same problem, thrusters seem to aggravate it the most, but like you I can do DB overhead (i.e. push press) with no problem. Also any jerking motion (like lowering the bar after a clean) will cause pain. One thing I did notice last time I did thrusters was the position of my arms, when i got sloppy and my form was bad, the pain when going overhead was worse, so I really focused on keeping elbows up and keeping my arms parallel as much as possible. Good luck, it sucks when things hurt

Comment #16 - Posted by: brone at September 12, 2010 4:26 AM

Sunday musings...

1) Butterflies. (From Wendy Keretz). It's OK to have butterflies before something big, as long as you can get them to fly in formation." Man, how good is THAT?

My friend's daughter missed her bus to get to a CC meet. Anxious, nervous, scared, and angry, she ended up posting a PR on the 5K CC course. Got all of her butterflies in formation, she did. I really like this quote (wonder where Wendy found it); it makes me think of my preparation each time I do "Fran".

2) Grace. Mrs. Bingo: "You know, of course, that if you had the pain in your back that I've had you'd have been in therapy months ago." Truer words were never spoken.

There's something about the varied and disparate ability to not only withstand pain or discomfort, but to do so with grace. To stand up to pain of any sort, physical or otherwise, and bear the pain without comment or complaint. You know people like this...we all do. I'm apparently just not one of them, at least as far as physical pain goes!

I messed up my knee on Friday. Landed funky on the dismount from my pull-ups in the warm-up (it's amazing how far the butterfly kip sends you when you are new to it). All weekend I've been "commenting" on how my knee feels, what's going on inside my knee at that particular moment. To one uninitiated in "bingo-speak" it might sound like a verbal newsreel, but Mrs. Bingo knows exactly what's going on, that I'm whining about my pain and about my concern that I won't be able to continue to be physically, I dunno, young.

Last night was spent in the company of my friend, the one who is dying. His body is fading; the cancer will win. Yet, the capitulation of body is not accompanied by a surrender of the mind or the spirit. The cancer will not spread to my friend's brain; he will have the exquisite yet excruciating experience of knowing exactly when he will make that surrender. His intellect is fully intact, and he chooses to remain so. Chooses the pain over the retreat that will simultaneously end his intellectual engagement as it ends his pain.

What does this have to do with any of us, healthy and pursuing a longer life of health? Well, we need not aspire to the level of grace demonstrated by my friend; indeed, it may not be POSSIBLE to reach that level absent a similar pain, eh? No, what we can aspire to is a certain level of grace in which we address any and all of our pains as simply the cost of doing the business of life, as Mrs. Bingo addresses the chronic pain living within for some 10 years now. One doesn't ignore it, nor does one embrace it. Who, in their right minds would choose the pain?

We can choose to persevere, with grace, however big or small our obstacle. Not to surrender. Not to capitulate. To say, as my friend is saying each waking moment: Not yet...


I'll see you next week...

Comment #17 - Posted by: bingo at September 12, 2010 6:26 AM

Sweet kettlebells! What did you use for the handles and is there a weight attached to the bottom of that basketball?

Comment #18 - Posted by: Nate at September 12, 2010 7:03 AM

Thank you Bingo for the musings.


Comment #19 - Posted by: SANTI at September 12, 2010 7:32 AM

Anyone have an idea about the following injury?

About three days ago, I started to get a sudden numbness/pain in my upper arm. The pain is deep within the tricep and shoots up and down my arm along the bone. It isn't related to any paticular movement. I might readjust my back alignment or hold on to something really hard and BAM-there it goes. Last night, I was messing with my arm and, finally, I pushed something tendon-like and my whole arm went numb. I couldn't recreate this on the opposite arm though. Thanks for any comments. It isn't stopping training just really annoying.

Comment #20 - Posted by: Slazyface at September 12, 2010 7:48 AM

My 26th officially logged WOD (made up TUESDAY 100907, see details there)

Comment #21 - Posted by: hypnotodd m/36/5'8"/158 at September 12, 2010 8:47 AM


Gerry-rigged WOD to avoid knee

Deadhang PU
Knees to Elbows

~17:00 (forgot watch)

Comment #22 - Posted by: bingo at September 12, 2010 9:02 AM

FinnishCraig - I had a similar problem with my shoulders. I saw my ortho about it. For me it was a matter of the large shoulder muscles overpowering the smaller muscles. He prescribed 4 to 6 weeks of home exercises. Google shoulder rehab or shoulder exercises and you should find something. You're looking for low weight/high rep exercises using bands or light weights.

Comment #23 - Posted by: Shan at September 12, 2010 9:17 AM

Thanks Bingo, very thought provoking...

Comment #24 - Posted by: Ronnieboy at September 12, 2010 9:47 AM

Slazyface, it seems like you pinched a nerve in your arm. Pinched nerves take some time to heal- around a month of rest...

Comment #25 - Posted by: Paul at September 12, 2010 11:00 AM

Slazyface- Could be an ulnar nerve issue (Google ulnar nerve entrapment). This is important enough to bring to your docs attention, do not self diagnose and treat.

Comment #26 - Posted by: uglyfish at September 12, 2010 11:06 AM

Thanks Paul. I'll look into that.

Comment #27 - Posted by: Slazyface at September 12, 2010 11:16 AM

The Cult of Personality: How Personality Tests Are Leading Us to Miseducate Our Children, Mismanage Our Companies, and Misunderstand Ourselves

by Annie Paul

Comment #28 - Posted by: rob at September 12, 2010 11:34 AM

Andreas: I have a guess as to why HQ maybe hasn't done anything. Probably because they know they won't have to. Crossfit is built on community and trainers which are the two things big gyms can't provide. In that article it was questioned how they were going to teach olympic lifts and the fact that many more people would get injured was a big concern. If this is true it will just be a flash in the pan and then it'll become obvious why people go to a Crossfit box instead of a large gym. Very few people can pick up crossfit and run on their own. Most people need to have what a smaller box can provide, and that's a much more personal style of training than what any corporation could afford to provide. So what are you worried about? Just keep doing your business and if you have what coach calls virtuosity then your clients will recognize this and they won't want to go anywhere else.
On a second note if it does work isn't that a win for CF? More people getting fit? Personally, I got into CF on the recommendation of my pole vaulting coach at the time and I picked it up and ran with it on my own which has had it's up and down moments. I've never been to the boxes in my city or ever worked out with another crossfitter because I simply can't afford to pay what their asking since I'm a broke student. Because of where I've gotten with CF (I attribute my progress to the journal, which is amazing) I've had a lot of people show interest at the gym and I've introduced a lot of friends to CF who are now actually listening to me. Now I've started training some people for free and it's slowly growing as more people want to train with me. So by helping people and training them for free at my universities "globo gym" am I "hurting" the potential clientele of the boxes here in my city? Are they going to sign a petition and write me nasty letters saying how dare I train people for free, let alone at a big box gym? How dare I defame the name of CF? As far as I'm concerned if a crossfit box isn't going to offer quality and offer something real for what a client is paying then that CF box needs to go under because they're the ones hurting the community. Bottom line is this stuff works when it's done properly. I recently joined the Oly lifting team at my school and the coach's are blown away by how competent I am at the lifts. Now there's a lot more I can learn which is why I joined the team, but if CF got me to this point where I can go lift with the big boys and not look like a tool then why would I deny that to other people as if I'm some sort of elite guy who stumbled on gold and wants to horde it for himself. Crossfit is not a business, it's not a get rich quick scheme. It's fitness. And it will get out there no matter what anyone says about it because quite simply, it's free. And that's the brilliance of it. I can hang out on main site and post my times and do my work and feel like I'm a part of something without having to be part of the elite upper class of society. Crossfit as an idea doesn't discriminate even though some boxes might.
I don't see why HQ would do something about this because since CF is free do they really have the ability to keep it under control? Do they really want to? It's win win for HQ. If it works in the big gyms then it's more people doing crossfit. If it doesn't work then it's more support for garage gyms and boxes. You can't control who does CF and who teaches it. All you can control is the quality of your gym and the satisfaction of your clients and I figure if more people spent time working on that I probably wouldn't hear as many anti-CF comments from the fitness trainers and kinesiology students at my school. As far as I'm concerned the cream will always rise to the top.

Comment #29 - Posted by: Jordan D. at September 12, 2010 12:18 PM

24 / M / 5'9" / 137lbs

95lb thrusters


My first as Rx'd Fran! My previous best was 7:55 with 80lb thrusters. I was hoping to finish in under ten minutes today, but 95lbs is heavy enough to fatigue my arms before I get seriously gassed. Next time...

Comment #30 - Posted by: BC at September 12, 2010 2:34 PM

Nice post, Jordan, I agree 100%

Comment #31 - Posted by: Mike Black at September 12, 2010 3:32 PM

good job BC! that first fran is always a B-word

Comment #32 - Posted by: Bud at September 12, 2010 3:37 PM

Well, I am stoked! I got my stuff from Rogue Fitness (except my KB since it is on back order) the other day. Put the gym together in my garage, had an easy workout Friday afterwards, Fran in the AM Saturday, The Seven Saturday before the Michigan game, and since I am leaving town tomorrow for work, gotta get a workout in today. Made up my own WOD:

10 rds for Time
5 L-Pullups
15 5 count pushups (held at the bottom for 5 seconds)
5 reps 225 lb backsquat.

No more trying to make things work at my old gym!

Comment #33 - Posted by: Kevin H. M/27/5'10/180 at September 12, 2010 4:11 PM

just looked at the site after a few days, and noticed yesterdays wod... remembered doing it last time and how bad it hurt (even with my massive scaling) then looked at the date of it, and realized that I did it just 3 days before I found out I was preggers... no wonder it was so terrible!!! not doing it this time around - missing cf like crazy, haven't been able to work out in months! hoping the little one will do a WOD with me sometime SOON!!!

Comment #34 - Posted by: dinzy at September 12, 2010 4:32 PM

These KBs were constructed by a great custom guy here in Kalamazoo, MI. I constantly go to him and ask him to save me money. We were too cheap to buy KBs for 1.50 per pound, so he made us these. Basketball from Walmart, filled with ready mix concrete, piece of bent rebar for the handle with black garden hose over it. The Bball is 32.5#, and has a sleeve in the bottom that takes a washer and screw over a 7.5# plate. We can take the screw out and adjust the weight if needed. They are bulletproof, and look cool, too.


Comment #35 - Posted by: JamesB at September 12, 2010 7:31 PM


I'd like to get a step by step guide to making the Basketbell If you would be so kind, it's awesome!

Also... www.crossfit.azo didn't work for me.

Comment #36 - Posted by: Nik W. (M/31/6'6"/205) at September 13, 2010 8:03 AM

35 yom 205 bwt

shoulder complex @ 95lbs
strict press, push press, push jerk, split jerk
(if you fail on an exercise you drop that component)
total of 116 reps (52 sp/26 pp/21 pj/17 sj)

Comment #37 - Posted by: brian t at September 13, 2010 1:34 PM

Nik W # 36,
Sorry about the dead link, try this:

detailed instructions coming soon, promise

CrossFit AZO

Comment #38 - Posted by: JamesB at September 17, 2010 7:43 PM

Good morning folks

I've just discovered this site, not sure what it is.Question, is there a kettlebell trainer in the Kalamazoo, MI. area

Comment #39 - Posted by: galen at September 26, 2010 6:35 AM

 I used a fiber impregnated cement I picked up at Lowes for the KB's. It seemed to work well and holds together better than pure cement. For the handle I pre-cut and slid the rubber hose over rebar then hand formed the handle. I tried to get it to curve into the radius of the ball. Once I had that formed I clamped the remaining rebar in a vise and bent them in towards each other so it would not pull out once set in the cement. Hold the handle up to the ball and mark where the handle will enter the ball and cut a slit there. Cut a hole to pour the cement into. Install the handle. the ball is pliable enough to get the handle in even though it is bent toward the inside of the ball. Once the handle is in you are ready to pour cement. I made a funnel out of some thin sheet metal I had around which worked good for filling without making too much of a mess. Now the hard part, set them aside and don't touch them! They need to cure for quite awhile and the slower it dries the stronger it will be. I let them cure for 7 days before I touched the handle. While it may feel dry and hard on the outside the inside may still be soft. What you don't want is the inside to be partially cured and then move the handle creating a gap in there that won't refill since it is partially cured and end up with a loose handle. As it cures and the cement absorbs the water you will probably have to top off the ball a few times so keep your extra cement handy. As long as you top it off before the rest is fully dry the two pours will bond together and be fine. Once its dry swing away! Hope it works out for you.

Comment #40 - Posted by: Jamesb at October 28, 2010 6:04 AM

a. 160kg x 5b. 186. 27 unbroken DU's!"The great thing and the hard thing is to stick to thing when you have otevilud the first interest and not yet the second which comes with a sort of mastery."Janet Erskine Stuart

Comment #41 - Posted by: Somya at July 14, 2012 2:46 PM
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