wow nice use of a fork lift.

thankyou for the rest :-)

REST DAY!!!!!!!!!!!!

I took today off as well, my hands need it! Merry Christmas!

Crossfits must not be beat! I am the dominatrix of local walking sport now from a crossfit! Every time I am at the gym doing a crossfits people are asking me to stop bothering them. One more and i'll punch!
~from Italia
P

EATING.....RESTING, ahhhh did a double WOD yesterday 5 c&J 225# 10 HSPU's and 15 knees to elbows 5 ROunds it was NICE! try it after 5 rds of 5 325#'s

Time 12:20

nice...rest day love to train but my hands need the rest and some e vitamine...love crossfit after the wod you got always that sweet taste...like satisfaction like pride...love crossfit and i'm doing what the promo of every second counts challenge all the atlethes that are infidels here in my country the score is crossfit 11 atlethes 0 ....3-2-1 go

Thanks for the rest! :)

Per the article: man, I wish I'd read that when I was managing interns at my last job!!

what? No rest yet... c'mon. Okay fine.

Made me think of this quote

I'd like to see a forklift lift a crate of forks. It'd be so damn literal. "Hey, you're using that machine to its exact purpose!"
-Mitch Hedberg....aka the greatest comedian ever.

Mitch Hedberg was great,
"I had an ant farm; those guys didn't grow sh$!"
Too bad about him, remember you can't OD on crossfit

Merry Christmas Everyone!!!

To the article: Excellent read. What he calls 'inspired action' I read as 'transformational leadership' (http://en.wikipedia.org/wiki/Transformational_leadership). This is an idea being pushed far and wide in the Canadian Forces. As for how well it's being implemented, I don't have enough experience to say.

for what it's worth, I'd also recommend people write their missions down, in terms of a simple mission statement. In the words of Einstein, make it as simple as possible, but no simpler.

great article. It's a great summation of what I've experienced as both a follower and leader. "What's my motivation?" means a lot more to soldiers than we give them credit. Now, on to the task of inspiring...

Laura... you go girl! We miss you at Harbor City Crossfit... well they missed me, too, for a few months. But I'm back now. And I'm so sore, the muscles are screaming! Hope to see you "hanging" around.

This is a wise man. In my company, we have people who perform or deals with people who perform at the highest level. When I talked to them, each one said, in so many words, in order to succeed, in sports, in the professional field, in life, first you got to have a passion for it, and then you got to suck it up, and just practice. Practice is what you do to succeed.

You have to see the big picture and you have to see the mission. No job is too insignificant when you understand the cause behind it. There are no "little people" when they do what needs to be done to get the task accomplished. No such thing as "insignificant" when people perform for a cause greater than them. When you see the big picture, when you put things into perspective, you will accomplish much.

Great post.

No doubt building churches is way more more enriching than cutting stones.

This is why I crossfit... even the days off have something I can "exercise on."

I've been Crossfitting since September... good friends have intervened and asked if I'm 'juicing'... haha... I say nope Crossfitting and they just don't quite believe me

The New Year is going to see me Zoning much harder... losing my propensity for weekend dance partiEs and dropping alchohol completely (except for a fine red varietal with any plate worth more than twenty dollars - four block protein max withstanding).

Thanks Crossfit for the best gift(s) in years!!

This program rocks.

To all a good night!!

You know, doing your best, and seeing the big picture, is a big part of being happy. My own take on that piece was a very clear description of how to live a life that you can be proud of.

None of this is rocket science. All of us want to feel like we matter, and that somewhere, somehow, people depend on us.

The beauty of the sort of service the Coast Guard provides--and they protect us from many things--is that you get regular reminders of why you matter.

How lonely, how desolate, to be lost in a safe valley where nothing you do matters, and no one looks to you for leadership or assistance. How difficult, to be without trouble, responsibility, or pain.

Perhaps we should feel the most compassion for those who live the easiest lives. They have little opportunity to create, to decide, and, ultimately, to live.

The article was ok, there are times and places to use such leadership, there are multiple styles in which to lead. There are times when someone must do something because you told them to do it, usually because they were being too lazy (read as "uninspired") to do it without being told.
Leadership = Ability to affect a person or group of persons to accomplish a desired task. Do this with whatever style necessary.
Discipline = The instant willing obedience to orders, self reliance and teamwork.
Instill discipline in the workplace and you shouldn't have a problem with not being "inspirational" enough.
Whether you are "Pushing through a WOD”, or when you're at the point "Where the rubber meets the road" I don't necessarily think that explaining the details of “why” is going to be what gets "it" done. I would argue instead, that the leadership to carry the day in that case is the “in your face, do what I say” type leadership.
In the hardest of times and Sh*tiest of missions, I simply can't believe that inspiration is what is going to get “it” done, although the highest levels of leadership and history books might lead us to believe that. I would agree that at the planner level, where the Admiral probably is, you would probably have to “Sell” your plan in order to “Inspire” the Captains a little bit, but it is not the end all be all for all situations.

I'll be doing Angie today since I took christmas off. Time to work off all that awesome holiday food =]

Rest as RXd (Eva, Back Squats and Angie have owned me, I'm sore as a prison punk!)

Good read. Very easy to forget "the importance of why" as you break salt rocks in the mine or continue to row in the belly of the ship. It almost always makes things better when you explain why. Even if the explanation doesn't inspire, understanding the require can make it a bit easier to swallow.

Excellent article, 'though I have to agree with Noel that there are those people that do need a kick in the pants. They tend to be the ones who couldn't care less about the mission and are only there to be doing something.
What the author is describing is what Sun Tzu would call the commander and his troops being of one mind. When all parties involved know and desire the big picture goals, it become easier for the commander to focus the actions of his troop. They trust him and he treats them as his own. You don't get much out of people if you treat them like animals or machines. When you treat them with dignity and respect and give them a vision to strive for, then the results are extraordinary.

Completed the 100 day burpee challenge yesterday on Christmas day in Helmand Province, Afghanistan.
Merry Christmas.

Good article. I've held a few leadership postitions in both garrison and in the field (Iraq).

Of course there will be times when you simply do not have the time or the opportunity to explain "why" to your Troops. However, if you make it a point to offer the "what" (task) as well as the "why" (purpose) as often as you can, your Troops will trust you in the heat of battle, for example, when explaining why could hinder your chances of survival.

It also reminds me of an old favorite quote:
"Don't tell somebody how to do something; tell them what to do, and let them surprise you with their ingenuity." -Gen Patton

"Whether you are "Pushing through a WOD”, or when you're at the point "Where the rubber meets the road" I don't necessarily think that explaining the details of “why” is going to be what gets "it" done."

I also agree with Noel (and others) who point out that inspiration and "why" aren't always the answer. This is why my first caveat in the article was:

"When attempting to motivate or achieve results, chain-of-command top-down leadership is for combat and big SAR. It is for situations where the high-risk nature of the mission outcome requires a single-source of ultimate responsibility."

There isn't always time for the "inspiration" I am talking about, but there usually is. There are times when someone MUST do what they are told and they must do it now, without question; but days like that usually involve serious risk of life. The difficulty in turning that "because I said so!" leadership off - because it is what saved lives - is what makes transition from combat command to corporate command impossible for some people.

I have a sign above my desk that has been there ever since someone gave me a desk:

"I have been to where bad is; and this is not it."

As with everything in life, perspective comes first.

Have a happy and fit new year!

Mario

Chief Vittone

Thank you for the incredible article. In the medical profession we need this type of leadership desperately. You present yourself with such confident yet humble wisdom. You have inspired me to be that type of leader for my surgical team. I've had "mission statements" for us as well as my home for some time, but honestly there was nothing "inspiring" about them, mainly because I was uninspired when presenting them. What's interesting is that although the "top-down" leadership is less effective, the "top-down" inspiration is essential.

Thank you for your wisdom and commitment to your awesome mission. I personally would love to learn more from you.

Going to ride my bike today, its nice enough here in Ohio.

Posts #11&12 - Too many good Mitch Hedberg quotes out there to pick one...agree its sad that people don't take care of themselves. He was hilarious.

Kelly,

Absolutely great video. Can't wait to meet you, bro.

m/47/5'11"/195

Took Christmas off and did Angie today. Merry Christmas to me! Did 16:10, as rx. This was a PR by over 8 minutes, from October. Pass me some more koolaid.

Chief Vittone, I left this on Admiral Allan's blog, "your message of inspiration -vs- requirement is resonating through many organizations and colleges. Your link was shared on www.crossfit.com and read by many of us. I've shared it with my son at Texas A&M in the Corps of Cadets, H1 Rough Riders of 2nd Regiment. Thank you for this. And thank you for your service and inspiration." Semper Paratus! Always Ready! And Motivated!

Does anyone have "Pukie" on an AI or PDF file? Wanna get one printed for our box wall. E-mail me at info@blastfitindy if you can help. Thanks and Happy Holidays!

Took the day off yesterday, and did the CF PHG 12 days of crossfit today:

1 hand stand push up
2 squats
3 ring dips
4 walking lunges
5 medicine ball cleans (20#)
6 20" box jumps
7 knees to elbows
8 push ups
9 wall ball shots 20# ball 10" target
10 Sumo dead lift high pull 75#
11 thrusters 95#
12 1.5 pood kb snatches

36:40

Somehow I ended up doing the first 4 rounds one too many times, and the thrusters at the end were just mean.

Again, Happy Holidays.

m/33/180

Day behind:

Angie:
19.42

**All pull-ups strict**

49m/5'10"/225
1 mile run:sub 9min.
"angie" fell short on pull ups.
100 push ups, squat, sit ups and only 45 pull ups. Time:12:25
3 rounds of "eva" in 28:38
4 rounds 5x5 squat: 205,225,315,365

m/42/175

Took yesteday off
Angie today

Had to use the "Ibeam" in the basement. ZHurt my hands alot.

11:56

Not bad considering how much I ate and drank last night.

IBEAM for pull-ups

attended the Charlotte Cert last weekend. It was by far THE BEST COURSE I have ever had. This says a lot as I have been a National Park Service Law Enforcement and Rescuer Ranger for 28 years and have attended much training. Also I have been around some fit rangers but the instructors teaching this course were some major fire breathing fitness monsters. They are at the top of their game when it comes to teaching and provided top notch instruction. Andy, Pat, Chuck, Maggie, and the rest were excellent in getting across the hows and whys, the methodology of crossfit, and in breaking down the lifts. I highly reccomend this training.

4 x 1000M row

3:54 (PR)
4:09
4:10
4:15

m/35/219/5'11

Took Christmas off...

"Angie"
28:00

*anchored situps*

Matt (#31), contact affiliatesupport@crossfit.com for approved artwork.

Great Video and relevant to me....I am 2 months into CF and may have overdone it....my hip flexors are killing me...Even took two days of xmas eve and xmas.....Once warm we OK today, but realy painful to deep squat. Any suggestions?

m/26/6'/165

23:30pr

no jumping PUs

Felt good...needed to train today....made up a triplet to run through at the house.

For Time:
Row 1000
36 Elevated parallette pushups
24 Medball cleans
Row 750
27 Elevated parallette pushups
18 Medball cleans
Row 500
18 Elevated parallette pushups
12 Medball cleans
Row 250
9 Elevated parallette pushups
6 Medball cleans

17:32

Anytime you go from rowing to anything else, it pretty much sucks.

Hope everyone had a great day yesterday!
- Dave

did "Angie" today, 27:10 as RXed

Awesome read today.

Started the 'scaled up' Angie, with Muscle-ups. Felt pretty lousy and didn't have the steam for 100 of them, so I did the 30 muscle-ups for time WOD, then practiced HSPUs and Pistol Squats. Finished the 30 MU's in 8:40.

bgarner-

Check your form on the squats. Make sure you are staying on and driving off your heels, not your toes. Your hamstrings are the primary drivers, not the quads and hip flexors.

Make sure the first movement is your butt going out, like you are closing the door on your car with your rear end. You want to keep midline stabilization the whole way down and up. Don't break down and arch your back.

There are plenty of examples of proper form at

http://www.crossfit.com/cf-info/excercise.html#Exer

Good luck.

bgarner #41,

also, if you narrow your squat stance, it'll take the pressure off your hip flexors

bgarner #41,

also, if you narrow your squat stance, it'll take the pressure off your hip flexors

did eva today for the first time today, she's a rough one!

37:07

i didn't have a two pood kettlebell, only a 1.5 so i subbed 30 swings for 45 swings

No rest day here, traded for yesterday!

Went to SECT CROSSFIT today in Baltic CT and got my tail absolutely kicked! Four exercises done tabata- 95# thrusters, pullups, rowing, wallball situps....and that was after doing 3x3rm of front squats!

If any of you are within an hours drive of Randy and Kasey, you have to go and get some...it is well worth the drive! A great affiliate, and top notch knowledgable and passionate owners/trainers! It was a plessure being beat down by them, and I appreciate very much the warm welcome I received as an out of town guest!

Check them out at http://www.sectcrossfit.com/!

I loved visiting CROSSFIT MILFORD(http://www.crossfitmilford.com/) and SECT CROSSFIT, and will rave about them both for months to come...but now it is time to click my heals three times and "...there's no place like home...there's no place like home!"

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

Interesting.....I get a daily inspirational message via email and coincidentally today's quote was:

If you want to build a ship, don't drum up people to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea.

— Antoine de Saint-Exupery    

Great "Rest Day" article. I will use the wisdom found in it to inspire others to place their faith in Christ for their salvation. Faith in anything, or anyone else, would rob Christ of His sacrifice for sin, and place one in competition with Him for it. A very fatal mistake for sure. For no one can live as perfect as He did; thus we need Him to stand in our place on Judgement Day, as only He is able to do so to the satisfaction of Him who Judges all according to their works.

Peace!

On a slightly different note:

Outstanding video Kelly. Prior to crosfit 2 years ago, i came from the world of bodybuilding/globocrapgyms/incorrect form and fuction. One would think that one back surgery at age 25 would be enough to correct form. One would think that just before turning 26 and having back surgery number 2, and lamanectamy of L5-S1 would have made me look at my form...considering both injuries were due to incorrect deadlift form. One would even think that after a third back surgery, removal of L4-L5 and the fusing of the two vertabrae only 6 months later would haver cured form, but alas it took intro to crossfit into my life and training before I looked and said.."Ah-ha!"

Between the years of my last surgery, being in 2003 and the intro to crossfit, January of 07 by my trainer at the globo gym ( the lovely and talented Jeannie Bassi-Beach Crossfit), I had horrible lower back pain. The sciatic pain was at times so bad, even from a hard sneeze, that I remained motionless for minutes after waiting for the pressure to come off the nerve, (sometimes it would take days...for real.) I truely thought that I would be in chronic pain for the rest of my life.

WHO WOULD HAVE THOUGHT that my pain was due to weak midline stabilization? "WEAK?", I thought..."Pfff..not me...not any part of me.." However, the more that I worked on proper form and fuction, he more that I strengthen midline stabilization, the more the pain went away. The more that the pain went away, the more weight I could lift and the faster I became! Never losing sight of the fact that as humans, we are not perfect, and the constant correction of form, going back to the basics frequesntly, is required in order to stay on point, keep midline strong, and be virtually pain free. Only the best medicaiton was needed...and that was CROSSFIT!

I now deadlift 395#, have a Fran time of just over 4 min, can run a 10k in under 50 min., and play around daily by overhead pressing my partner (jeannie) or working on perfecting handstands on rings! The recent addition of strict Zone dieting has taken things to an even higher level, and have yet to try and PR on DL or Fran, but am looking forward to it!

The best part of it all is that I can Pay it all forward, and help those who have yet to injure, avoid injury! Thank God for Crossfit, Glassman, and this wonderful community!

Midline stabilization for me is not only the key to proper form and great training, but the key to a happy and comfortable life!

http://www.myspace.com/justintriquet - - midline courtesy of crossfit!

~J~
Accept the Challenge, Trian Hard and Push Through "IT"!

Philly Rob @12-- actually you *can* OD on Crossfit.... it's called rhabdo, hahaha

Great article. Reminded me of James Webb's famous USNA graduation speech: "There is a difference between being followed and simply being obeyed."

Happy Boxing Day to all.

For some reason the long post that I just wrote got hung up and is waiting for approval. I hope it gets through, it is a really good read.

Midline stabilization (courtesy of CROSSFIT): http://www.myspace.com/justintriquet

~J~

Took Xmas off cuz my parents' house is without pullup bars and no good place to put one in (yet).

Did Angie today
15:52 new PR by almost 3 min!

Take that Ross (18:40)

#53 Gar,

Very well put. I agree 100%.

i took off the last couple days and have been eating xmas cookies for 4 days, i needed a wod today.

angie: 31:19

Just got my crossfit longsleeve, ordered it on the 20th, i'm surprised at how fast that came. Awesome fit!

CF MILFORD, CT

Angie: 14:45 PR

29/m/5'11/207(holy hell)

started things off with perfomance menu

75% Power Clean 2x3 225#
overhead Squat heavy single (295#), 80% 2 x2 (236)

2008 Goal set: 3 Wheels overhead, 315 behind the neck split jerk

1 hour later

Angie

21:53

Christa from BWI completed in 16:39 rx

I know that girl....oh wait that's our gym! Really laura when did you get a hold of that fork lift? I be we could bang out some serious CFT's if you bring it by the gym. Congrats on the main site celebrity status, go girl!

I thought this was cool. I'm way behind on my WOD's due to Xmas shopping and stuff. So, I was at my local globo in Central Florida warming up to do Eva when I see a guy doing burpees next to a loaded barbell. So I watched him a bit to see what he was going to do after the burpees, and sure enough he did deadlifts. Now I'm thinking, hey I did that workout a couple of weeks ago. So I go over ask him if he is doing a crossfit workout, and of course the answer is yes. So he turns out to be a MMA dude, and we have a good convo basically talking about how great crossfit is. And he informs me that a new Crossfit gym has opened pretty close to where I work. Nothing like the crossfit family spirit.

And by the by: Eva
5 rounds of
800m C2 rowing (bad knees)
70# dumbbell swings 30 reps
30 jumping pullups

70 mins. The dumbbell swings kill me. I had only done a pood and a half, 2 pood is insane. Usually have to recover from those for a bit.

Missed a crossfit day, did the workout from the movie three hundered. 17:45

HOPE EVERYONE HAD A GREAT CHRISTMAS. LOVE SOME CROSSFIT.

What an awesome article. Wise words. I couldn't think of a better way to describe good leadership and it's something I'm always aspiring to, especially as a young SSG in the Army and plenty of soldiers with no motivation, and not much passion for the mission. I will definitely read this article several more times in the near future and digest every word.

I've decided to do something I should have done a long time ago. Periodiztion. I'm thinking of testing 8 weeks on, 1 week off (active rest). I've noticed quite a bit of entries of minor type injuries. I'm thinking with the xfit intensity, etc. that time off periodically would be of great benefit. The 3 on 1 off can be quite taxing over several months.

Any thoughts??

29/f/115

angie

14:58

#67 Deano,

Excellent idea. I typically do CrossFit for 3 months, then do Strong Lifts for three months. I also take a week off after 3-weeks on. I always come back stronger after that week off, and have fewer repetitive injuries.

#64 s what's that wod? I mean the 300?....

#64 s what's that wod? I mean the 300?....

I'm two days behind....

Danced with Jennifer today doing squats
10@165#
5sets = 5@215#
60 situps

Did Fran today with the boys at the local GloboGym....

Beat my pr by 2 seconds today...... got a 3:21..

That being said, one of the guys I work out with rocked a legit 2:26..... absolutly killed me today.

Have a good night all, I can't wait for tomorrow.
Hooah!

Did "Angie" today; flew the red eye yesterday.

Warm up: 3/4 mile run on treadmill

Scaled weird:
20 jumping pull-ups with slow lowering
50 push ups (gaaah!)
50 sit ups (blaaah!)
30 squats with 30lb barbell, 20 bodyweight only

Cool down: 1/4 mile run on treadmill

Entire workout with warmup and cool down ~40 minutes

2km Row TT 7:56. + 50 WB @ 10#

more K-Star please

thank you

Male/26yrs/6'0"/170lbs

Diet Angie

For Time:
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

3:58

My times for individual 100's got me thinking so I did a half to see what could be...Next time.

Just read the article today. Thanks for the inspiration Chief. I've tried to follow a management style similar to this but this gives me more to build on. Thanks again,

Did Angie yesterday. Although I PR'ed again cutting 2 1/2 minutes off, I know I can do better than 21:35. Too many mimosa's and "good" food on Christmas!

Did angie today had to do rest day yesterday...no pull up bar
25:09 assisted pull ups which took me almost 13 minutes...busted the rest out in 12 minutes

supposed to be a rest day--course, I skipped yesterday--

It looks a little icy as I step out onto the porch this morning. I have a little apprehension as I approach the many steps from our second floor entrance, and feel quite proud of myself for making it safely down the stairs.

The reality hits (sort of) when I reach the sidewalk. At least our sidewalk, and both neighbors' to each side seem to be covered in a sheet of ice. I speak a word of caution to myself.

I don't get as far as the neighbors to the south, when I fall, hard. Swearing, I rise and look around again. I contemplate taking the car, but realize I would have to drive in this. I contemplate returning to the house and declaring myself housebound--but people don't DO that in Chicago, and I'm out of vacation time.

I strategize: as much as possible, I will walk on the snow, and accept the fact that I will take a little longer to get to work this morning.

So I begin the trek, with the surprising result that in some places, the snow is just as slick at the sidewalk. I struggle along, sinking, surfing, sliding, and actually make it down the block and across the street, before I fall the second time.

Ugh. More swearing. Mom would not be proud of me. At least the 10 lb backpack is keeping me from landing completely on my back, or hitting my head. Elbows and knees are still safe, although the well padded backside is taking a beating.

I get up again. Now I think maybe I'll skim along beside the houses, in the skinny stretch of snow that exists between house and sidewalk. I discover I am mistaken about the virtues of this tactic--the snow there is compacted, hard, slick, and curvy, shaped by weeks of alternating warm and frigid temperatures, layers of frozen rain and snow, compacted. I reach to steady myself on the house next to me, to find it covered in the same layer of ice. My hand slips off it just as easily as my feet slip beneath me. Swearing.

Two thirds of the way, I fall again. Mother Nature spanking me for my bad language. I rise again, calculate I should expect at least two more falls before the bus stop. I struggle on, and meet a pedestrian walking in the street. It doesn't look any safer to me, and her microsteps do nothing to reassure me.

"Tang cuidado", she says, with another stream of Spanish I'm can't translate. But I nod my head in agreement--"Yes", I say, "Careful, careful, careful". We are in consensus.

I reach the industrial building, a quarter of a block from my bus stop corner. The large driveway for their loading dock stretches before me, mocking my growing cowardice. I sigh heavily, wondering if I should have worn a crash helmet.

To my amazement, I make it across with minimal slippage. At last I find myself waiting my transportation, which comes gratefully soon.

On the bus, I start to read my book, only to discover I'm really too tired. When the bus changes drivers, the retiree tells her relief that at one point the buses had all been ordered to the side of the road, to wait for conditions to improve. A little later, on the train platform, the announcement comes that two of the train lines are not functioning, and alternate routes are offered.

They don't affect me. I manage to make my train, and get into the office building, and hour and a half after I left the house. The 0.4 mile trip from house to bus took 30 minutes, three times my usual time.

I'm exhausted. And no one is there. No real incentive on December 26th for people to fight this and come in.

I guess I get to count this as my work out for the day, and next time a plane skids off the taxi way at O'Hare, maybe I'll at least turn on the TV and get the news.

No rest for the weary.

400m/50 squats X4

8:50.

Julia,

That's a first. I like it. No reason not to practice your writing here.

Julia,

Welcome to Crossfit. Don't be a stranger.

Relative to the article, if anyone doubts why our Armed Forces--including the Coast Guard, which is a critical link in our defense against the possible importation of WMD's--watch this video:

http://cosmos.bcst.yahoo.com/up/player/popup/?rn=3906861&cl=11283205&ch=4226714&src=news

It shows a truck weaving through barriers intended to stop trucks just like that, and a number of Afghan elementary school kids walking along the way. The truck goes off, killing 16 people total, 14 of whom where children aged 8 to 10.

Any of you postmodern, multicultural scholars out there want to explain to me why this is a rational, defensible reaction to the problem of US "imperialism"? They were Afghan kids, and there can be no question the driver saw them.

They are not fighting for freedom. They are fighting for their own parochial form of religious and political oppression. For Islamic radicals, the only meaningful definition of freedom is their bastards are in charge, and everyone else has to lick their shoes.

"Why we fight" should have been in the first paragraph, and no, I have not watched the propaganda film of the same name. I doubt seriously they were able to surpass Leni Riefenstahl.

Rest week day 3.