January 5, 2012

Thursday 120105

Rest Day


Enlarge image

Stacie Hegarty.

"Coaching Points for Flipping Tires" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]

"Form Vs. Intensity" with Dave Lipson and Todd Widman - video [wmv] [mov]

Johannes Brahms, Piano Quartet No.1 Op.25 Introduction, Part 1, Part 2, Part 3, Part 4.

Melville Davisson Post - The Wrong Sign.

"Smoke Screening" by Charles C. Mann, Vanity Fair.

Post thoughts to comments.

Posted by Pukie at January 5, 2012 5:00 PM

Happy Birthday Jamie!

Comment #1 - Posted by: Hatch at January 4, 2012 5:09 PM

After this past week i can really use this day!

Comment #2 - Posted by: Saylor at January 4, 2012 5:10 PM

Todays wod is killing me! One leg squats uggg ... I Washington hoping for a rest day hehe

Comment #3 - Posted by: Cesar at January 4, 2012 5:22 PM

Good to see more of Todd. Always love hearing what he has to say.

Comment #4 - Posted by: Kevin - CFMoncton at January 4, 2012 5:36 PM

And on the 4th day they rested…

Your first Rest Day. 3 days of exercise followed by one day of physical rest, but on the 4th day here on CrossFit.com we exercise our brains. Every 4th day we are given a link/website/article and invited to discuss it on the “Comments” here. The articles are chosen by the folks at CrossFit HQ. You may notice a decidedly rigtht-of-center, libertarian bent to the links. Don’t agree? Cool. Tell us why. Give us citations to back up your position. Bring you’re A-game, though. Weak sauce will be dismissed with prejudice.

I know…I know…this is a fitness site. What are we doing discussing politics, philosophy, or stuff like global climate change? Why can’t we just talk about fitness? The answer, dear hearts, is “because”. It’s been like this for almost 10 years, and it’s gonna be like this until Coach and crew decide otherwise. Thus far they have been uniformly and consistently unmoved by any and all entreaties from any and all of us here. You’re no different. Save the electrons. If you don’t like the Rest Day posts or the whole Rest Day thing just walk on by every 4th day.

So, Pull-ups. You’ve doubtless noticed already that we are pretty enamored of pull-ups around here. Can’t do a pull-up? Not even one? Despair not, we are here to help. The best way to do more pull-ups is to…wait for it… do more pull-ups!

The CrossFit Warm-up (it’s in the FAQ) is 3 rounds, not for time, of 10-15 PU/10-15 Dips/15 Sit-ups/15 Back Extensions/15 second Samson Stretch. Sounds kinda like a workout, doesn’t it? I got better at doing pull-ups just by doing some version of the CFWU before every WOD. Do you have access to a Gravitron? Do the CFWU and each week reduce the # of plates you use for assist. Got bands? Every week or two decrease the amount of assistance you get from the bands. How about Jumping PU? Here’s the only place (except the Filth 50, of course) where JPU are a great idea. Do a couple of sets of 5 JPU each day where you lower yourself as s_ l_ o_ w_ l _y as possible, a “negative” on the way down. This is the only place where you would do negatives on JPU. Although I’ve never done it, lots of folks chez CF have used something called the “Armstrong Program” to increase their PU. Use your Google-fu, Grasshopper.

Getting one strict, deadhang PU is a significant milestone for many folks, and if you get your first make sure you tell us. We want to celebrate with you! If we get a chance perhaps we’ll tackle the whole kipping thing…

Feeling pretty well? Wondering if you should really rest today? Oh yeah…yes you should. This is powerful stuff and recovery is important. We’re all happy you’re here and we think we might end up liking you. Take a day off.

‘Cause tomorrow we’re at it again.

Comment #5 - Posted by: bingo at January 4, 2012 6:07 PM

Newbie post in the filter around no. 5

Pete in Sun City:
Keep at it, Brother, and keep us posted. Agree w/KevinC., sub/scale but do SOMETHING. Glad to have you here.

Comment #6 - Posted by: bingo at January 4, 2012 6:10 PM

Cool picture!! Wife to Firefighter and mother of 4 what a stud! Go Stacie!!

Comment #7 - Posted by: Ryan Lilienthal at January 4, 2012 6:23 PM

Mary really killed me...

Comment #8 - Posted by: Mauricio Carneiro at January 4, 2012 6:28 PM

Bring back more Widman! Always has smart insights to share.

Comment #9 - Posted by: Mike R at January 4, 2012 7:02 PM

Have been doing crossfit for a little over 2 years now. One of my favorite things is reading Bingo's posts. Thanks for your contribution.

Comment #10 - Posted by: AJ at January 4, 2012 7:03 PM

Bingo, You didn't create Crossfit but you do make it better! Way to pay it forward!!

Comment #11 - Posted by: Jeff - Bucks County at January 4, 2012 7:08 PM

Todd rules, and Dave's pretty cool too

Comment #12 - Posted by: Jason at January 4, 2012 7:57 PM

12 rounds 3 hspu

Comment #13 - Posted by: Jordan Seppala M/18/5'8"/155 at January 4, 2012 8:53 PM

Good to see Todd again. Great Marine. Great CF instructor. Even better person.

Comment #14 - Posted by: Brad at January 5, 2012 2:37 AM

Kinda new to crossfit.. Cindy and I did it 25 times.

Comment #15 - Posted by: losthonky at January 5, 2012 3:05 AM

Bingo, I started CF about a month ago, and I have made some pretty good progress so far, but after spending hours and hours reading on this website, and watching instructional videos, I must say, your posts are one of the most helpful things out there for a new guy!

Thanks for doing what you do brother!

Comment #16 - Posted by: G man at January 5, 2012 3:28 AM

Jeff, I couldn't agree more about the extra "something" Bingo brings to Crossfit. I especially like his Sunday musings. Want more Bingo? Check out his website: www.drdarrellwhite.com

Comment #17 - Posted by: Bailey at January 5, 2012 4:08 AM

I just saw that someone said that Todd is a Marine. I got a question for Todd or any other experienced CF Marines. Does doing the CF kipping PUs make your PFT PU's increase or decrease? I am an actice duty Sgt new to CF, and I am loving it so far. I am just worried that kipping during CF might decrease my deadhang PU's or create a "bad habbit" that might hurt me come PFT time. Or wondering if i should do deadhangs in addition to CF....I am loving CF thus far!
Semper Fidelis!

Comment #18 - Posted by: Joe at January 5, 2012 4:59 AM


Kipping PU tend to increase the number of strict PU you can do, while the opposite is not necessarily true. Concerned about your strict PU? I think the answer is pretty easy: keep doing them! Perhaps do half of your WU strict and half kipping. Do some skill work on the side with the deadhangs. If your kipping PU are sound you could reserve them for the WOD.

Welcome aboard. Fasten your seatbelt.

Comment #19 - Posted by: bingo at January 5, 2012 5:46 AM

I get wrist pain while doing heavy OHSs which prevents me from lifting heavier weights. Any suggestions? Wrist supports? Different grip?

Comment #20 - Posted by: JK m/28/215/5'10 at January 5, 2012 5:47 AM

Great little workout , Grace (Womens Death Race Champion) 15 rounds in 19:58 then xrobics 8 mins l 20, 10 med ball sprints with 50 hand stand push-ups, GHR sit-ups 3 x 20, stepmill L20 8 mins. Excited to train for the open!

Comment #21 - Posted by: Jamie Matta at January 5, 2012 6:12 AM

Todd you are the man! I would really like to see more of him on the main site!

Comment #22 - Posted by: James E. at January 5, 2012 6:32 AM

Can anyone tell me what Stacie is wearing around her wrist? Looks like a small pad on her wrist.
Is it some kind of protection from the KB banging against the wrist or is this because of an injury?

Comment #23 - Posted by: Sven at January 5, 2012 6:40 AM

ah rest

Comment #24 - Posted by: dan at January 5, 2012 7:19 AM

@JK- I have similar problems with OHS. If I do high reps with low weight my hands fall asleep. Heavy weight kills the wrists. Talked with a CF trainer about this and he suggests playing with the grip width (wider seemed to help) and doing wrist mobility exercises. Side note- to those new to CF, be sure to check out Kelly Starrett's mobility WOD @ www.mobilitywod.com

Comment #25 - Posted by: AJ at January 5, 2012 7:24 AM

Did mini-Cindy. Results there.

Comment #26 - Posted by: matt h - 50 180# 1mar11 at January 5, 2012 7:37 AM

This picture is sick! Stacie you are a rockstar!

Comment #27 - Posted by: Steve Hegarty at January 5, 2012 8:00 AM

Interesting article regarding the security measures taken by airports post-9/11:

An interesting comment in the article..."Security theater, from this perspective, is an attempt to convey a message: “We are doing everything possible to protect you.”

I don't think the process is useless; helping passengers believe they are as safe as possible is paramount to the continued economic success of the airline transit system. However, I do believe that considerable thought should be given to the actual practices implemented and only the most effective security measures should be used.

I believe that there is a tradeoff between personal privacy and the need for transparency to insure security for the masses. Unfortunately most people hardly ever want to sacrafice one for other, especially when it's their own.

Comment #28 - Posted by: Sean at January 5, 2012 8:57 AM

Make sure the bar is cradled in the web between your thumb and palm, like Stacie is demonstrating in the photo. If you hold it toward the fingers, you'll strain the wrist.
Wraps/tape help.

Comment #29 - Posted by: buretto at January 5, 2012 9:02 AM

Thanks #25 & #29!!

Comment #30 - Posted by: JK m/28/215/5'10 at January 5, 2012 9:10 AM


CFSB Shoulder Press 3-rep

"Annie Backs Up"

DU 50-40-30-20-10
Sit-up 25-20-15-10-5
Back-Ext 25-20-15-10-5


Will try to fit in a mini-Cindy later.

Comment #31 - Posted by: bingo at January 5, 2012 9:13 AM

Joe @ #18:
I'm a Marine as well and haven't seen any adverse effects of kipping. One pull-up addition I do to my regular crossfit and other functional fitness sessions is a technique named "grease the groove" (GTG) from Pavel Tsatsouline (google for his name or dragondoor.com). A short summary of GTG is you do work all day, but without maxing yourself out. So if you have 20 deadhangs as a one set max, you'd cut that in half to 10, then shave a little more based on 'feel' and do a set of those several times a day. Considering pull-up bars are everywhere on Marine bases, I do a set of 5-8 deadhangs every couple of hours during the normal work day. On the FOB I used to charge myself a pull-up tax for using the head. You'd also be surprised how much energy this pumps you up with and its a good way to stretch out if you have some job where you cramp up (liking sitting at a dam*ed desk). If you're in the field or away from an area with pull-up bars, you can sub something else. If my lats are smoked from crossfit, another GTG variation I do is push-ups and/or squats. I'll take a break from work and knock out as many push-ups as I can unbroken, no rest whatsoever, not even butt in the air. Once I've gotten close to an unbroken, no-rest max I switch to air squats and do twice as many of those as I got in the push-ups. Just some ideas that work for me. Good luck and Semper Fi!

Comment #32 - Posted by: anthony at January 5, 2012 9:35 AM


Comment #33 - Posted by: Fractured Thinking at January 5, 2012 10:34 AM

Had to take rest day yesterday so made up Cindy today.

21 rds + 5 pull ups PR!!

Hang in there Pete in the Sun.
Your workout numbers have always inspired me.
Awesome posts bingo!!!

Laura f/49/5'7/145

Comment #34 - Posted by: power-girl at January 5, 2012 10:52 AM

@ fellow devildogs- thanks for the info! I am def a new convert, have been doing regular body building type lifting since I was 14....and after just one week of this I am def a new convert...
Semper Fi

Comment #35 - Posted by: Joe at January 5, 2012 11:13 AM

Regarding "form vs intensity" and DL's.
I noticed while rehabbing my back from a DL injury and reading everything I could find on the subject a seeming contradiction. Some of the exercises that worked the best for me, good mornings and straight legged dl's, both at high reps, light weight and a variation of reverse hyper, that all of these exercises are full range of motion for the lower back. Don't all muscle activated joints, including the back vertebrae need to be exercised through their whole range of motion to prevent weak "sticking" points somewhere in that range? If you NEVER do a DL, even with a light weight, with your back rounded, aren't you asking for trouble? Just asking.

Comment #36 - Posted by: Mike Erickson at January 5, 2012 12:07 PM

So sore.....



Fran as rx'd in 11:30
5 min rest
Cindy 11 rds + 2 pull-ups

Sad.....need to build my stick legs.

Comment #37 - Posted by: Tyler Durden at January 5, 2012 1:32 PM

Tyler, why 2 WODs in one day?

Comment #38 - Posted by: bingo at January 5, 2012 1:52 PM

Good vid on form vs intensity. I like what I belirve Kelly S. said. You train to perfection in the gym, so when you deviate from it in real life you can cope. I do know the older you get, the more injury prevention minded you get. I can't help but think that youth in on the side of some who clearly sacrificing tech for intensity.

Comment #39 - Posted by: Deano at January 5, 2012 2:47 PM

3rd WOD 1st 2 were tabata which i was versed in.. plenty of excuses but
Personal Trainer/Advanced weight lifter of 5years

God willing im a Crossfit lifer [: cheers to new years

also had one of my clients who has been working out hard 5-6 days a week for 2 years do it

his ego was checked
and he was pissed we were using the same weight for thrusters

Comment #40 - Posted by: Jjames at January 5, 2012 3:42 PM

3rd WOD 1st 2 were tabata which i was versed in.. plenty of excuses but
Personal Trainer/Advanced weight lifter of 5years

God willing im a Crossfit lifer [: cheers to new years

also had one of my clients who has been working out hard 5-6 days a week for 2 years do it

his ego was checked
and he was pissed we were using the same weight for thrusters [:

Comment #41 - Posted by: Jjames at January 5, 2012 3:44 PM

Smoke screening:

Absolutely agree. The Feds have limited Anybody's ability to protect by adding preventive measures in attempt to protect the potential guilty from being offended. seems easier to pretend that we are doing the right things and feel safe while doing them, instead of do the right things and chance disrupting the element in society who believes if we just mind our own business no one will attack us.
Many of us, I'm certain experience this in our work places; don't speak too loudly saying the real deal, as you may lose your job. Just appear as if you give a darn, and people will think you are really getting with it.

Comment #42 - Posted by: Rangerboy574 at January 5, 2012 8:23 PM

Agree w the article completely. I opt out of the scanner every time. I can't stand the "enhanced" putdown either, but it's the lesser of 2 evils. I've started wearing padded bike shorts under my pants to keep the tsa from making solid contact. Such a waste of money. Arrrrrgh. Write your reps and senators!

Comment #43 - Posted by: Phil at January 5, 2012 9:20 PM

I didn't realize how much money is spent on the scanners. But the article does make you wonder what else could we be spending unnecessary money. All I know if we put more money toward educating people rather then investing money into our fears, it would be a better place to live.

Comment #44 - Posted by: Gabe at January 6, 2012 12:37 AM


Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups


Comment #45 - Posted by: ch18 at January 7, 2012 3:32 PM

22 rounds

Comment #46 - Posted by: Marty/35/155/5'7" at January 31, 2015 5:48 AM
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