April 16, 2011

Saturday 110416

Rest Day


Enlarge image

Tom Rowland and Jessica Pamanian.

"Dynamic-Effort Day at Westside Barbell Part 4" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

"Taking on the CrossFit Open Part 3", CrossFit Journal preview video [wmv] [mov]

The Home Gym with Rory McKernan - video [wmv] [mov]

George Frideric Handel, Zadok the Priest.

Anton Chekhov - The Student.

"The Moral Logic of Intervention" by Paul Johnson, Forbes.

Post thoughts to comments.

Posted by lauren at April 16, 2011 5:00 PM

sore legs today - very sore

Comment #1 - Posted by: bobr at April 15, 2011 5:05 PM

Gotta love box jumps

Comment #2 - Posted by: JayRay at April 15, 2011 5:10 PM

Yes, very sore legs. My quads are filled with fire and brimstone on a biblical level.

Comment #3 - Posted by: Ernest at April 15, 2011 5:19 PM

Rory... Fantastic Home gym. Me and the gf are looking into something similar. Already have about 5 Kb's we've been using for about 6 months. Looking to get a little bumper plate set, but touche' for Barber hooking you up with the c2 maching.

Yeah, that 400 meter lundge the other day was a smoker.

Comment #4 - Posted by: Jared T. at April 15, 2011 6:56 PM

Got my first muscle up on rings today!!

Comment #5 - Posted by: Yahny M/2/6'0''/205 at April 15, 2011 7:33 PM

Thank goodness for rest days. Two weeks into Crossfit and guess what...I'm beat. But I can say I actually enjoy these workouts. Is that wrong? Is it bad I look forward to having the crap kicked out of me every day? I'll let you be the judge, because if you are here you probably enjoy the punishment too.
Roll Tide from Afghanistan

Comment #6 - Posted by: Jarrod at April 15, 2011 8:41 PM

Rest Day??... the hell you say

Comment #7 - Posted by: Dick D at April 15, 2011 8:41 PM

Loved Rory's video.

Found Paul Johnson's sad, tired, neocon article... pathetic to say the least. I can't wait to leave his ideology on the dustbin of history with chattel slavery, and crucifixion.

Comment #8 - Posted by: Travis at April 15, 2011 8:47 PM

@ #6 Dick - Rest days are as important for your goals as training days.

Comment #9 - Posted by: Dave at April 15, 2011 9:46 PM

Oh man...thank god.

Comment #10 - Posted by: Jesse at April 15, 2011 9:56 PM

I love Louie

Comment #11 - Posted by: freddy c._one world at April 15, 2011 11:18 PM

I dont post much these days but I saw that post #5, Yahny, hit his first Muscle Up today. Congrats dude, that's nasty! My first MU is right up there with the first time I got laid, drank a beer, ate bacon. Congrats, they'll come quick from here on out

Comment #12 - Posted by: Tpost415 at April 16, 2011 1:02 AM

That would be diabolical if there was another 400m lunge walk during the next 3 day block.

Comment #13 - Posted by: Sandbox at April 16, 2011 1:18 AM

"Got my first muscle up on rings today!!
Comment #5 - Posted by: Yahny M/2/6'0''/205 at April 15, 2011 7:33 PM"

Yahny, awesome work; totally proud of you, and at 205# it's super impressive! Kudos!

Comment #14 - Posted by: DSG m/42/170 at April 16, 2011 1:45 AM

This is the time of year to re-read Anton Chekhov's "The Student". 

Keep on crossfitting.

Comment #15 - Posted by: Scott at April 16, 2011 4:38 AM

Hey folks what's a half decent rowing Helen time? Usually not to bad with WODs usually but pretty disappointed with today maybe it's just fatigue kicking in from the whole week, and i was aiming off mikko salo time! He is a legend

Comment #16 - Posted by: Michael at April 16, 2011 5:39 AM

In reply to the article, he compares intervening in the current push for democracy in the Middle East to WW2. They could not be further apart. There is a difference between fighting genocide and fascism and interference in another country's political process. He continues by saying there hasn't been a war in 65 years. Not counting all the "interventions" in Asia, Africa, Europe, the Pacific Islands and South America, there haven't been any declared wars. He also writes that when totalitarian dictators kill their own citizens the US has a moral right to become involved. Where do these dictators get their weapons? Usually the US and other industrialized nations. Maybe the most exceptional thing the US could do, is to stop selling weapons to dictators.

Comment #17 - Posted by: Matt at April 16, 2011 6:32 AM

M/38/6'3"/235 lbs CF DOB 2/7/11

Games WOD 11.4

60 Burpees
30 OHS
10 MU
In 10 mins

I scored a 71

Comment #18 - Posted by: fitefire12 at April 16, 2011 8:33 AM

For more Rest Day reading, great article called "What's the Best Exercise?" at


The information isn't earth-shattering by Crossfit's methodology or research standards, but it's great to see the exercise physiology community starting to recognize the benefits of things like burpees, air squats, and variable interval training.

Comment #19 - Posted by: pb at April 16, 2011 9:30 AM

Tks is rest day, sore legs and BUTTS.

Comment #20 - Posted by: Mr.T at April 16, 2011 10:35 AM

My rest day was a 29:53 time on the Warrior Dash in Roanoke, TX. Recommend river shoes since water drains right out.

Comment #21 - Posted by: Jim 40/5'11"/165 at April 16, 2011 12:44 PM

Did Thursday's WOD:

300 steps, 14:04

One of my more competitive times (he says with shaky legs).

Comment #22 - Posted by: Paul Z. 43/5'9"/175 at April 16, 2011 12:55 PM

Rory's video warranted my first-ever comment on the main page. Love his gym, but love his wit even more. "Electrical tape. Why?? Why not?"

Comment #23 - Posted by: Sarah E. at April 16, 2011 1:24 PM

can barely walk stairs thanks to 433 Weighted Lunges o Death but decided the only way to the other side is through...some rest, some workout...redid yesterday's pathetic Lynne, my first, and upped my scaled / subbed score from 71 to 94. Spent too -- guessing today's intensity is more like 85% vs. yesterday's 70%.

If Crossfit teaches you to befriend your weaknesses, I have a whole bunch of new pals. (Adding bench press to OH squat, C&J, press, pullup, and muscle-up)

Comment #24 - Posted by: matt h - m49 | 5'11" | 190lb at April 16, 2011 2:09 PM

Took a rest day yesterday.

Crummy weather here in Wakefield, QC: Rain, snow, and hail.

amrap 20 min:

12 Deadlift, #115
6 Front Squat, #115
3 Push Press, #115

7 Rnd + 3 FS
Forearms were definitely a weak link.
Mental note: Need Popeye forearms

Comment #25 - Posted by: JF Lauzon - Wakefield, QC m/24/168/5'10 at April 16, 2011 4:28 PM

My legs haven't hurt this much since I ran a marathon back in 2002!

Comment #26 - Posted by: Roger M. at April 16, 2011 6:38 PM

When totalitarian dictators kill their own citizens the US has a moral obligation to intervene? If that's the case, why do we pick and choose where we intervene? These things go on all over the world and many times we don't even blink.

Comment #27 - Posted by: bill/52 yo/211/6' at April 16, 2011 8:40 PM

Glad I'm not the only one who tought that article was pathetic.

Comment #28 - Posted by: JM at April 17, 2011 11:59 AM

35:50 as rx'd

Comment #29 - Posted by: James M/28/5'7"/155 at April 17, 2011 12:35 PM

I noticed the Indo Board in your home gym. How often do you bust that out in a WOD?

Comment #30 - Posted by: Lars at April 18, 2011 9:27 AM

@ Jared #4 - Kbs are extremely versatile, and travel easily. I'll ask Barber if you can borrow his rower next.

@ Lars #30 - I don't get on the Indo Board as often as I would like, but in the not too distant past I PR'd my OHS on the indo board at 135lbs. It's pretty sporty, but the consequences are very steep.

I don't really fit it into WODs often. It's really around for skills practice, phone call pacing or a pre-surf warm up.

Comment #31 - Posted by: Ro at April 19, 2011 5:51 AM
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