Archive for February, 2012

Remedial Upperbody Strength Training

Uncategorized | Posted by Brian PCF
Feb 06 2012

For folks that can’t seem to get improvement with Pullups or Pushups, some tools that we’ve seen work again and again are:

1) Eat Paleo

It’s strange that we are a gym that’s going to tell you: working out isn’t as important as eating right.

You can literally come in 2-3 times per week, just have fun with the WODs, eat strict Paleo, and see amazing results.

If you really want to see improvement though and you’re not eating Paleo, you’re not going to see anywhere near the improvement of the folks that are eating Paleo.

2) #justshowup.

We do a TON of gymnastic strength in our warmups. Everyday we’re doing at least 4×3 Pull and 4×3 Push. We vary this based on the volume in the previous days, but overall we’re building some seriously strong gymnastic skills in the warmup.

3) For Pullups: Recon Ron

The baseline for our more flexible Volume Training template, Recon Ron is a great way to develop the pullup. You can view the baseline Recon Ron program here.

For folks that don’t have their first pullup yet, you’ll want to do 5 sets of Flexed Arm Hang. The goal should be a relatively even amount of time for each set, with 1-2 minutes rest in between sets.

Sets might start off with one second per round. That’s fine, keep at it.

4) 100 Pushups

While Recon Ron will do the trick for this as well, if you want to keep it simple, the 100 Pushup program has shown us some terrific results.

Bev L., though a relative newcomer to Crossfit, now holds our Box Record on Murph at 38:21, which she credits to first, just showing up, and second, to her dedication to the 100 Pushup program.


A big key here is to not overtrain. This is for folks that are either a) not coming in very often, or b) are coming in often, but can handle the extra volume and understand when to drop this in and when not to drop this in. So this is not for most people, and as always, consult a coach!

You can also post a question to comments.

H.L. Mencken on the Meaning of Life

Uncategorized | Posted by Brian PCF
Feb 06 2012

Dear Durant

You ask me, in brief, what satisfaction I get out of life, and why I go on working. I go on working for the same reason that a hen goes on laying eggs. There is in every living creature an obscure but powerful impulse to active functioning. Life demands to be lived. Inaction, save as a measure of recuperation between bursts of activity, is painful and dangerous to the healthy organism—in fact, it is almost impossible. Only the dying can be really idle.

The precise form of an individual’s activity is determined, of course, by the equipment with which he came into the world. In other words, it is determined by his heredity. I do not lay eggs, as a hen does, because I was born without any equipment for it. For the same reason I do not get myself elected to Congress, or play the violoncello, or teach metaphysics in a college, or work in a steel mill. What I do is simply what lies easiest to my hand. It happens that I was born with an intense and insatiable interest in ideas, and thus like to play with them. It happens also that I was born with rather more than the average facility for putting them into words. In consequence, I am a writer and editor, which is to say, a dealer in them and concoctor of them.

There is very little conscious volition in all this. What I do was ordained by the inscrutable fates, not chosen by me. In my boyhood, yielding to a powerful but still subordinate interest in exact facts, I wanted to be a chemist, and at the same time my poor father tried to make me a business man. At other times, like any other realtively poor man, I have longed to make a lot of money by some easy swindle. But I became a writer all the same, and shall remain one until the end of the chapter, just as a cow goes on giving milk all her life, even though what appears to be her self-interest urges her to give gin.

I am far luckier than most men, for I have been able since boyhood to make a good living doing precisely what I have wanted to do—what I would have done for nothing, and very gladly, if there had been no reward for it. Not many men, I believe, are so fortunate. Millions of them have to make their livings at tasks which really do not interest them. As for me, I have had an extraordinarily pleasant life, despite the fact that I have had the usual share of woes. For in the midst of these woes I still enjoyed the immense satisfaction which goes with free activity. I have done, in the main, exactly what I wanted to do. Its possible effects on other people have interested me very little. I have not written and published to please other people, but to satisfy myself, just as a cow gives milk, not to profit the dairyman, but to satisfy herself. I like to think that most of my ideas have been sound ones, but I really don’t care. The world may take them or leave them. I have had my fun hatching them.

Next to agreeable work as a means of attaining happiness I put what Huxley called the domestic affections—the day to day intercourse with family and friends. My home has seen bitter sorrow, but it has never seen any serious disputes, and it has never seen poverty. I was completely happy with my mother and sister, and I am completely happy with my wife. Most of the men I commonly associate with are friends of very old standing. I have known some of them for more than thirty years. I seldom see anyone, intimately, whom I have known for less than ten years. These friends delight me. I turn to them when work is done with unfailing eagerness. We have the same general tastes, and see the world much alike. Most of them are interestd in music, as I am. It has given me more pleasure in this life than any external thing. I love it more every year.

As for religion, I am quite devoid of it. Never in my adult life have I experienced anything that could be plausibly called a religious impulse. My father and grandfather were agnostics before me, and though I was sent to Sunday-school as a boy and exposed to the Christian theology I was never taught to believe it. My father thought that I should learn what it was, but it apparently never occurred to him that I would accept it. He was a good psychologist. What I got in Sunday-school—beside a wide acquaintance with Christian hymnology—was simply a firm conviction that the Christian faith was full of palpable absurdities, and the Christian God preposterous. Since that time I have read a great deal in theology—perhaps much more than the average clergyman—but I have never discovered any reason to change my mind.

The act of worship, as carried on by Christians, seems to me to be debasing rather than ennobling. It involves grovelling before a Being who, if He really exists, deserves to be denounced instead of respected. I see little evidence in this world of the so-called goodness of God. On the contrary, it seems to me that, on the strength of His daily acts, He must be set down a most cruel, stupid and villainous fellow. I can say this with a clear conscience, for He has treated me very well—in fact, with vast politeness. But I can’t help thinking of his barbaric torture of most of the rest of humanity. I simply can’t imagine revering the God of war and politics, theology and cancer.

I do not believe in immortality, and have no desire for it. The belief in it issues from the puerile egos of inferior men. In its Christian form it is little more than a device for getting revenge upon those who are having a better time on this earth. What the meaning of human life may be I don’t know: I incline to suspect that it has none. All I know about it is that, to me at least, it is very amusing while it lasts. Even its troubles, indeed, can be amusing. Moreover, they tend to foster the human qualities that I admire most—courage and its analogues. The noblest man, I think, is that one who fights God, and triumphs over Him. I have had little of this to do. When I die I shall be content to vanish into nothingness. No show, however good, could conceivably be good for ever.

Sincerely yours,

H. L. Mencken

[Courtesy of The Browser]