January 23, 2013
"Chris Bannister, USMC. 50 L-pull-ups for time. Six days after stepping on an IED"
"Pursuing Excellence and Creating Value" CrossFit Journal video [wmv] [mov] [HD mov]
"Rent-seeking is not capitalism", Our Dinner Table.
Posted by Pukie at January 23, 2013 5:00 PM
Wow. That is one hell of a Marine/athlete/man/picture...
Humbling, good on yer mate
U a bad Devil Dog Bannister! Oorah.
Wow! Much respect Mr.Bannister. Thank you for your service to our country. I am proud to be part of CrossFit with you.
That's inspiring I don't care who you are
or your personal views. The undying will to
persevere is admirable. Good luck Marine,
with heart like that you won't need it.
Thank you for your service, sir. A bit ironic that you have to wear the yellow "Fall Risk" bracelet-you don't appear to be at risk of any such thing. My prayers for your full recovery.
That photo grabbed me immediately. That's so far beyond inspiring that I can even think of how to describe it. Heal up fast, Chris. You obviously have the proper mindset.
Awesome job Bannister...reminds me not to whine when the WOD starts to hurt. Much respect.
Amazing picture. Probably the best I can remember in a while. Well done buddy -- stay strong.
That my friends is true strength.
Officially inspired! Heal quickly, Devil Dog! I'm pulling for you.
That's a sick picture! So cool!
You are a true fire breather. Thank you for your service. You will forever inspire myself and those in our community.
Coming down the homestretch for Newbie Chronicles 2013 version. Hope they’ve been helpful.
“You can’t out train a bad diet.” Recovering from your WOD is important. So is fueling your WOD. “Eat enough to support training but not enough to support fat production.” Greg Glassman.
How should you eat? Well, that depends in part on what your goals are. Are you only interested in your performance in the gym or on the field of play, a Games athlete or collegiate athlete perhaps? Is your goal to change something about your body, lose weight or inches or fat? Maybe you just want to be healthy, generally fit, ready for whatever tomorrow might bring? The solution to all of those, and probably to almost all goals, starts with what you eat.
“Eat protein, nuts and seeds. Fruits and vegetables. Little starch. No sugar.” Again, Coach from “What Is Fitness” and “Fitness in 100 Words”. If you fuel your body with garbage you can expect to get garbage in return. At some point you will cease to make progress toward your goal, whatever that goal might be. The truth is that there is no one way to eat that will accomplish what you, or anyone for that matter, might desire. There are, however, some very good templates that have stood the test of CrossFit!
First, let’s agree that we are having a nutrition discussion, one in which we are trying to decipher how to eat in order to become fit. Leave all of the “way of life” and “circle of life” and such out of this. I’ve had this chat before, and it gets to be not any fun at all when it starts to sound like religion, “one true diet”. Meh. For that matter table the whole Zone vs. Paleo pseudo-battle. It’s all about performance.
If there’s anything like an “official” CrossFit nutrition plan it would be the Zone diet as originally discussed by Barry Sears. Match your macronutrients (carb, protein, fat) with one another and with your level of activity. The Zone explicitly discusses food quality, and so do the instructors at Level 1 Seminars (hey Dave and Nicole, notice the nomenclature? I’ve been paying attention!). Lean protein. Carbs with a low Glycemic Index (google it). Beneficial fats. The Zone asks for a very specific ratio of these macronutrients in each meal, especially protein and carbohydrates, and it asks you to measure them. Sure, you can “Zone” Mickey D’s, but the “garbage in/garbage out” thing still applies.
Many CrossFitters have found a decided improvement in their WOD results from eating Zone. Once the right carb/protein “dose” is discovered if more calories are needed more fat is added—the so-called “Athlete’s Zone.” 2, 3, 4 or more times the standard fat allotment or “blocks”. Wanna gain weight? Increase the number of “blocks” of carbs, protein, and fat you eat every day. Wanna lose weight (please, for the love of God, it’s spelled L O S E, not “loose”)? Eat fewer blocks. One of the things Coach likes about the Zone is that you can measure your fuel input against your WOD result output.
How about the whole Paleo thing? You know, if you can’t pick it, dig it, or kill it, you can’t eat it. Even more so, if Paleolithic Man couldn’t pick, dig, or kill it, you can’t eat it. If you look closely you see that Paleo is a moderately carb restricted (it’s hard to find carbs that fit the bill), high quality/low glycemic index (not a lot of high-fructose corn syrup around back then), protein and fat friendly way to eat. Not really all that different from a high quality version of the Zone if you ask me. Just be careful about portions; it’s hard to gauge the effect of your fuel on your results if you don’t know how much fuel you are using!
Vegetarian? Vegan? Organic Vegan like my boy the Whole Foods CEO? It’s really hard to do CrossFit and do it well using these strategies. We usually try to feed these people bacon, the gateway “drug” to eating meat! Just kidding, but it really is very hard to do what we do on these diets and be fit as we define it, and so it’s very hard to offer any reasonable advice on these, other than in a very one-on-one way.
There you have it…a little primer on nutrition for the CrossFit newcomer. Fuel 101. Oh, wait, what about beer? Can you have a drink on the Zone or Paleo? Sure! Life is short, and if a beer, glass of wine, or some sort of ‘tini make you a bit happier, go ahead! “Zone” the carbs if you wish. I’m sure I’ve figured out how Paleolithic Man discovered both wine and bourbon, but that’s another very long story. Just make sure to make note of the night before when you are doing the WOD the day after!
Now if you’ll excuse me, Mrs. bingo and I are gonna go Zone a little olive oil, and wine, and…
6 days! I am humbled. That is amazing. Thank you Marine.
This photo had made my week
Three words: legit.
UNREAL! This picture will be my motivation for the WODs for the foreseeable future. Thank you for your service sir!
THAT, folks, is my amazing husband!!! There is none like him!
THAT, folks, is my amazing husband! There is none like him!
You are doing the Corps proud! Semper Fi Brother!OOHRAH!!
THANK YOU FOR YOUR SERVICE SIR! AND KEEP ON THE GOOD SPIRIT...MAY GOD BLESS YOU ALWAYS!
Took my breath away. Awesome. Just awesome.
#19 Gloria, I am very impressed!
No such thing as rest for our Heroes; keep up the inspiration!
Nice work, Chris. Stay strong!
wow! I am humbled and inspired by you both, Gloria and Chris.
This former squid has mad respect for Devil Dogs.
respect, encouragement, love.
Chris you soooo inspire me. Know i can be proud of how far i have come & have the faith in how far I can go
Sherry- 1 yr. Post transplant & open heart surgery. Great fighters never show their pain. OORAH!
Fortitudine and Semper Fi
Awesome bro, you motivate me! Aka Bad Ass
I don't know what to say that hasn't already been said above. Just want to add my respect, and appreciation, to Chris and Gloria.
Haven't commented in a long time, but the photo is one of the most inspiring things I've seen. God bless you and your family, Chris, and may the fastest recovery be yours. THANKS
I was feeling pretty wiped out until i saw this picture. You sir are my motivation. God Bless our warriors!! God speed get well soon.
Semper Fi, and God Bless.
Hey Pukie what happened to the classic literature you used to post every rest day? The short stories were much more worth reading than the "economics" articles you've been posting as of late imo.
i see this pic of just 4 words RISK ENERGY COMMIMENT COURAGE
1). Thank you for your service.
2). Thank you for the inspiration.
3). Keep on kickin' a**!!!
I know it has already been said. But it warrants saying again. And again. RESPECT.
That's is the most badass picture I've ever seen posted! Never again will I complain about, or let anyone complain about how something is too hard or listen to people complain about not wanting to keep going.
Here's to a speedy recovery Chris!
Chris, Im proud to be an American, simply because I get to live in the same country as you my friend. respect beyond words, RESPECT
1) Thank you for your service.
2) looks like a new hero WOD
3) Much respect for Mr Glassman for not listening to the VC guy who wanted to make him a billionare. If more businesses were run like that the country would be in better shape.
OOH RAH. Teufel Hunden. God Bless.
Mr and Mrs Bannister are living proof that the USA has the finest (& ALL volunteer) fighting force on this earth. All my gratitude and admiration to you both.
Chris Bannister, you are a beast. Thank you for your sacrifice brother, stay tough!
This is the most intense, motivational thing I have seen all day.
Marine Bannister, with that effort you are saying to world, "Get out out of my way!" Open sectionals in 43 days, I expect to see you on the leaderboard!
Picture of the year!!
Chris you are a stud, Chesty would be proud.
De Oppresso Liber
You're a true credit to the Corps, Semper Fi!
Awesome photo. Thanks for the motivation
As a friend of both Chris and Gloria, I can assure you that Chris is as badass in person as he is represented in this photo. He has to be to keep up with Gloria. They both serve as an inspiration to all who have the pleasure to know them. I'm glad that all on this site have gotten a glimpse of the inspiration that they dispense daily.
Incredible! So, inspirational! Bannisters, Chris and Gloria, thanks for your sacrifice. I hope and pray for smooth sailing ahead, even though you will have to fight through some challenging obstacles to get to it - you are obviously up to the task. Recently saw the Evolution Adaptation vid on CFJ - http://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=evolution+adaptation&x=0&y=0 - hope maybe you can connect with coach Wallach and the awesome team at Rubicon who do more than all of us every day. Either way, I'm sure you'll go on to do more than you ever imagined.
Stepping on an IED?! Glad you're alive and still kickin ass.
From one devil to another, Semper Fidelis! Inspired.
Hell yeah brother!!! Drive on!
Hell yeah, Chris your a beast!
Really dude? Of all the times and places to be an idiot on the internet, this is not one of them. Give the man respect, it's men and women like him that allow you spout off behind a keyboard.
Those of you that are connected to Mr. Bannister (Gloria, etc.), if you don't mind me asking, what does that tattoo say? It looks like the last word is "Die," and I'm guessing it's equally as inspiring as the photo.
@#65, Crossfit is about inspiring people to do extraordinary things, and whether or not he does one or he does 50, we as a community are truly humbled by the people who pick themselves up after being beaten down. This is a prime example of one of those moments. Don't read into the photos too much, just take it for what it is...truly amazing...
words can't describe that kind of heart. im humbled by you.
Just what i need to get myself out the door and in the gym, true inspiration!!! many thanks fella.
Wow. I always look forward to seeing the daily main site picture, but this one really made my day. Awesome. Inspiring.
WOW Chris, your an inspiration!
Best motivational piece ever!
Would love to see a Wounded Warrior event at the CrossFit Games.
Badass. Proud to have met him and his wife Gloria.
Chris, if you are ever in Jersey... CrossFit ECF will always be here to WOD with our Heroes!!
I need help with zone please. Ive read everything i can in the journal but in the uk we dont measure things with cups.
It seems to me from using a conversion site that:
In solids - 1 cup is 225g
Liquid - 1 cup is half a pint
So when following the zone chat for a medium male i need 5 blocks each of carb, protien and fat.
So if i wanted porridge, 1 block of carb is 1/3 pf a cup or 75 grams in the uk. But oats also have protien in them so how much of a protien block is in my 1 block of oat based carbs.
Also, lets say i only want oat based porridge fot breakfast. As a medium male i need 300 grams of porridge and half a pint of milk for my 5 blocks of carbs. Then ive got to get some protien as well?
Im new and im stuck, please help, are my measurements right, do i just need to be eating more? How much protien is in the oats lol? I look forward to reading any help offered.
Just printed this out to make a poster for my health class. Very inspirational.
Stay strong Chris and Gloria!
Chris, you are the Epitome of a U.S. Marine! May God bless you always. (Kristin's Mom)
wow, puts all my little aches and pains in perspective
talk about HEART
Proud Cousin here! Chris, your physical and mental strength is truly inspiring. Luv ya cuz!
This is the first time I've ever left a comment on any website, but this picture is to inspiring to pass up the opportunity. Thank You for your service Chris, and God Bless you and your family.
Unquestioanably, the best picture.....EVER!! Mrs. Bannister is one truly blessed lady.
Rest days should always say "Sleep for time"
Much respect. Thank you for your service, Chris.
Never posted before but that pic and what it stands for deserves MUCH respect. God Bless.
We need a "like" button for the pics!!
Monday was a rest day for me, so I'll be doing a WOD today; read about an interesting one a few weeks ago and made note: "Pyramid Double Helen" - for time:
1200 M Run
63 K-bell swings, 1.5 pood
800 M Run
42 K-bell swings
400 M Run
21 K-bell swings
Looks like fun!
wow! Chris, I am sorry about your injury. But I am humbled and greatly inspired by your determination. You must be one awesome human being.
Best of luck to you for a quick recovery!!
Thanks Bannister! Now there are literally NO excuses left for not WODing..
No excuses! Inspiring!
Thank you for your service CB.
Very proud to have men like you serve my country. Thanks for your service. Your determination is inspirational. I would be proud to have you in my gym and train with you! Good luck and my prayers are with you on a full recovery!!
Head over to the Message Board, register, and ask your questions on the Nutrition section. Buy a copy of "Enter the Zone" or "Mastering the Zone" to gain a deeper understanding of how and what to measure for blocks.
That is one of the coolest pictures i've ever seen.
thanks for sharing.
That right there is the baddest man on the planet! Thanks for your service and your inspiration!! God Bless.
Picture. Awesome. Me. Inspired.
That is one of the most inspiring pictures ever posted on this site.
I am humbled beyond words.
Thank you for your service.
As someone else posted earlier, with a heart like that, the world is your my friend. Speedy recovery and God bless you and your family.
I was just whining about how bloody cold it is in Ontario, until seeing this picture. Mr. Bannister deserves a living-hero WOD for being one seriously inspiring badass.
This picture hear just makes all my pain and aches feel like nothing. Way to go chris and thank you for your service.
Today's photo exemplifies "No Excuses".
Amazing, wishing that Marine, and all others, the very best and heartfelt thanks.
6 week CrossFitter and still loving it!
God bless Chris.
Thanks for the inspiration, keep up the recovery!
This picture defines the meaning of Man.
Respect from an italian marine.
1. We can all learn from Mr Bannister's indomitable spirit.
2. As an affiliate, this quote from the article resonated with me: "In capitalism people seek profits by trading voluntarily and for mutual benefit."
That is a very amazing photo. Seeing this, I think about the times - a half dozen or so over the past five and a half years- when I quit a WOD early because it was just too hard, because I felt like crap. Yes, I am admitting that publically! All I can say now is--Never again. I will never again quit in the middle of a WOD, or decide to bag it beause it looks too hard. What excuse do I have?
One of the best CF pix ever. Go Chris go.
There are no word for this mans strength, spirit, and drive. I am sending him and all our servicemen and servicewomen my appreciation and a hug. I will really think twice if I want to complain about doing pullups now.
Monday was a rest day for me, so I did a WOD I read about a few weeks ago (from the 2010 CF Games, I think) and made note: "Pyramid Double Helen" - for time:
1200 M Run
63 K-bell swings, 1.5 pood
800 M Run
42 K-bell swings
400 M Run
21 K-bell swings
Time - 26:58
Doing reps with the IV's (or are they drains?) still attached. Simply inspiring.
Bingo, one can definitely perform (very!) well in CF and life on a Vegan or Vegetarian diet.
I didn't say one couldn't, only that it is generally rather difficult and thus rather rare.
Chris was, is and will forever be an inspiration to those that are blessed to have served with him. The true meaning of the term "American Hero" and a brother who lives by the Warrior Code....
Great pic. Thanks for putting it out there.
Bingo I already miss your posts and you are not through yet. Extraordinary contribution!!
Also very interesting the article about rentism and capitalism
who else read it?
What did you think?
My greatest respect for you Chris
A true American Hero
With that in mind
Made up Sean
55# front squat
That is just fricking aweseome!! I dont even know what to say... Get Some!!!!
1. God bless you.
2. Good initiative.
3. You still better have a shaving chit when the gunny comes around.
Just a little barracks humor. Heal well, Chris.
Just needed to comment again.
Awesome. Talked about this with both my daughters this am.
Bearstar: "He could point is toes more."
Gstar: "I need to work on my pull-ups too."
Chris you are an inspiration!
Been said over and over on here today, but I will say it again...I wish you the best recovery and wish you and your family the best. Stay strong and thanks for sharing the pic as inspiration, just got back from working out and want to just go right back to the gym...best of luck mate
I'm coming near retirement from the Gun Club and I admit to once suffering from old-timers disease when I was a salty Captain: "Back in the Old Corps..."
Chris: the Marines of this generation bear comparison with any who have come before and you epitomize that. My honor to have worn the same uniform as you and to be a fellow CrossFit-ter. The same is true for the families - Gloria, my hat is off to you, too, ma'am.
I hate to ask some selfish question on a day with such an awe-inspiring picture, but Bingo (or other), if you're there...
On FGB, how should we time the row? We mostly use the same Concept rowers, and it takes about 5-10 seconds for the computer to turn on and start counting, after getting one's feet locked in. My watch normally hits the 1-minute mark when the Concept computer is at about 45-50 seconds. I'd hate to be claiming an extra 1-2 calories each round...thanks.
Comment #124 - Posted by: Jim R./50/5'8"/160 at January 23, 2013 4:29 PM
Like I always tell my kids and colleagues alike: Don't sweat the small stuff.
Chris Bannister is the real deal.
What happens is not as important as how you react to what happens. Thaddeus Golas
Let us conduct ourselves so that all men wish to be our friends and fear to be our enemies. Alexander
Thank you for your service and inspiration,
Thank you Chris; for your service to our country and for making me regret skipping today's WOD. You are truly an inspiration.
Ooh-Rah! Semper Fi Devil Dog.
Today we subbed rest with some skill work and a couple of heavy lifts.
Bench 3 x 5
Push Jerk 3,2,2,2,2,1,1,1,1
Although I have to admit our push jerk is a little more push press... we need to work on the technique.
I saw "rest day" on my phone and didn't check further this morning. I checked back in on my computer tonight and saw the photo on the big screen and just couldn't believe it.
Total respect. Total awe. Total appreciation. Both for Chris and for his wife Gloria. Thank you so much for your ongoing commitment and sacrifice(s).
This is one of the many, but definitely one of the primary, reasons why I love CrossFit.
Wow. Bless you both.
I saw "Rest Day" on my phone this morning and didn't look any further on the tiny screen. I checked back in on my computer tonight and saw this photo on the big screen and was floored.
Total respect. Total awe. Total appreciation. Both for Chris and for Gloria. Thank you both for your continued commitment and sacrifice(s).
This is one of the many, but definitely one of the primary, reasons why I love CrossFit.
Wow. Bless you both.
Rest day: Ate 1kg steak, 1kg of chips and salad plus 3 schooners of beer at Pyrmont Bridge hotel in Sydney! It was free because I finished it! 29:18 :P
Regarding the picture WOW! Thank you Chris for your service. These words seem a very pale consolation. I sincerely pray that your efforts and recovery are blessed.
I couldn't help but think of the cartoon picture of the frog, with his whole body in the seagulls bill, with only his arms and legs dangling out, he is choking the sea gull with all his might. The caption reads "Never Give Up"
God Bless Chris, and Never Give Up!!
What a pic, Chris your the man.
Wow Chris. You are a true hero. Epic picture
Subbed CrossFit Pickens, SC WOD:
3 rds. of:
400 m. run
Semper Fi Marine You are a true warrior - Gods speed
I don't have words for this. Semper Fi Bro...
Amazing, saw the pic and immediately felt little, no adjective is good enough to describe this man, Amazing! God Bless to you and all that serve!
You're a superhero. Truly an inspiration for dealing w/ adversity.
Thanks for your service,
Chris Bannister - Purely inspirational.
Did this Chris Bannister, by chance, go to airborne school in 2006?
I haven't posted in five years and was moved by that photo...mad RESPECT brother.
SF Devil Dawg, from former "Doc" FMF God speed on your recovery, your an inspiration and a Patriot.
Thank You for your sacrifice and example of true grit.
I am reminded of a Great Poam
Latin for "Unconquered".
Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the Master of My Fate:
I am the Captain of My Soul.
by William Ernest Henley
And while you may be familiar with the poem, you may not know that like yourself Mr. Henley also lost his left leg below the knee.
He suffered his entire life with a severe case of Tuberculosis of the bone, spent years in the hospital and also almost lost his right leg.
According to Robert Louis Stevenson's letters, the idea for the character of Long John Silver was inspired by his real-life friend Henley.
Henley was described as"..a great, glowing, massive-shouldered fellow with a big red beard and a crutch; jovial, astoundingly clever, and with a laugh that rolled like music; he had an unimaginable fire and vitality; he swept one off one's feet".
Chris - I hope you don’t mind but I have printed off your picture and placed it above my desk at work with the poem.
You have inspired both me and ALL my coworkers
Inspiration! "Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation." Brian Tracy
With a Foley and hepLock! Nice man. God bless you.
MOTIVATION THATS WHAT THE MARINE CORP NEEDS MORE MOTIVATED MARINES BEST OF LUCK AND WISH YOU THE BEST IN YOUR FUTURE AND RECOVERY
RESPECT on the L-Pullups .. you have everyone's admiration and thanks. (ARMY CPT)
Wow, now that is awesome. Such strength in mind and body....
i would just like to say THANK YOU!!! for all that you do, not only physically but, mentally and emotionally. you seriously ROCK!!!
Ooh Rah Marine! What an inspiration! Keep on keeping on! Prayers for healing and adjusting fully!! Bless you!