August 28, 2012

Tuesday 120828

Rest Day


Enlarge image

Check presentation at St. Jude Children's Research Hospital from 2012 CrossFit For Hope. CrossFit For Hope 2013 is July 6th.

Video from St. Jude: "Thank You CrossFit"

"Kate Foster: Tiny but Huge" by Emily Beers - free CrossFit Journal article [pdf]

Posted by Pukie at August 28, 2012 5:00 PM

As a future MD and active crossfitter...its great to see this. Keep serving others crossfit and you will go far.

Comment #1 - Posted by: Joe-fiT at August 27, 2012 5:17 PM

Contributing to something bigger than ourselves. This is what matters in life.

Comment #2 - Posted by: Gabriel I. Browning, MSgt, USAF at August 27, 2012 7:20 PM

WOW. Great job Crossfit community. Proud to be a small part. 3,2,1 GO!

Comment #3 - Posted by: Nick R. at August 27, 2012 9:03 PM

I have been doing crossfit for 3.5 yrs and I'm crazy about it. I'm 51 and in great shape. But I can't always do 3 days on 1 off because I find myself wiped out and falling asleep by 730 pm! I get about 8-9 hrs sleep a night which I need. I'm thinking of trying 2 days on 1 off, but I want to keep my activity level high and not lose anything. I'm doing more stretching, but love challenging myself. Unfortunately I come from the mindset of more is better! I know that's wrong after 51 yrs of training. I use to be an avid long distance runner and thankfully am not anymore. Any suggestions? I eat 80% paleo. Don't count or measure food. Little cheats. Thanks to all for any advise. Email

Comment #4 - Posted by: Angiestone 50 yr 115 5'3 at August 28, 2012 3:19 AM

That's what you call money well spent!

Comment #5 - Posted by: Nuno at August 28, 2012 4:20 AM

Because of St. Jude's the survival rate from acute lymphoblastic leukemia (ALL - most common form of cancer in kids) has increased from 4% to 94%. Great organization!

Comment #6 - Posted by: j-man at August 28, 2012 4:48 AM

Angiestone, I'm in the same position as you - post 50, always worked out, eat healthy, but don't micromanage it. Have been doing CrossFit for 5+ years. I subscribe to the 80% solution too (like your Paleo adherence), but I have widened the 80% solution to also include my philosophy on working out. If I do 80% of the WODs, at 80% of the RX (remember, RX is for a very fit 25YOM...), then for my age, I think I'll be in the top 1% of health/fitness/wellness. I very rarely do 3-on-1-off any more (maybe once a quarter if I'm feeling really frisky!), for the same reasons you gave. And on my 80% solution mentality, I don't feel guilty. Another thing that drives my workout intensity/frequency is not wanting to injure myself. At this point in my life, I think self-inducing a workout related injury is silly, and goes against my "Why I work Out" tenets:

My primary workout goals:
1) To remain functionally active, capable and unintimidated, across broad time and modal domains and demands, relatively pain free, for as long as I might live.
2) To set a good example for my two children, especially to counter the many negative influences on health and fitness that children encounter.

A secondary goal is to potentially increase how long I might live.

What’s req’d for primary goals accomplishment:
• Remain relatively flexible
• Be fall tolerant
• Minimize chances of fall
• Minimize bone-density loss
• Not become overweight
• Not cause work-out related injury
• Minimize physical injury recovery time
• Maximize the percentage of body parts that are “in shape”, i.e. that could withstand being subjected to a rigorous test and not fail

What’s req’d for secondary goal accomplishment:
• Reduce stress
• Have restful sleep
• Increase self-confidence
• Increase feeling of self-worth
• Maintain optimum weight
• consume healthily
• Everything in moderation
• Be happily married
• Maintain a positive mental state
• Stay mentally active and challenged
• Be part of social community
• Remain active

I wrote this almost 10 years ago, and it's stood the test of time, virtually unchanged.

Remember, the knees, ankles, shoulders and back have to last you another 50 years or so. Like the CrossFit Denver shirt says, "Be good to the skin you are in."

HTH, Dave T.

Comment #7 - Posted by: David T., M/53/5'8"/180 at August 28, 2012 6:05 AM

Damn, it's been years since I've posted here, but wow, that is an amazing contribution to St. Judes.

Comment #8 - Posted by: Brett_nyc at August 28, 2012 7:21 AM

WOW, This is amazing to see. To make a long story short about a month ago my one year old son, Levi, was diagnosed with an aggressive brain tumor and we were suddenly in need of the services here at St. Jude's. We drove in and saw the banner hanging at the entrance thanking CrossFit for their generosity. I thank you as well. Thank you for caring and giving children (like mine) the opportunity for hope and healing.
I've been doing CrossFit on my own for a couple years in a regular gym and love the concept. Now that we're away from home I can still apply some of these exercises without the need for equipment. This is a fantastic community and one that I'm proud to be a part of in any form. Thanks again and my WOD today will have a little extra gusto. Go get 'em

Comment #9 - Posted by: Nate Ewing at August 28, 2012 7:47 AM

#6 And that last 6% which has been hanging out there for a few years - I just learned they have targeted a great deal of research at that last 6% and recently have found that there is a close relationship to AML - the leukemia found more commonly in adults - and they have begun studies that will identify who that 6% will be and treat it more like AML - so, in a couple years that percentage will get smaller! St. Jude is not only treating the sick kids... they are treating the future sick kids.

Comment #10 - Posted by: FosterB at August 28, 2012 8:49 AM

What a great post. I appreciate the way you've listed what it will take to reach very sensible goals. I'm inspired. As a fit 36 y/o male, what works for me is mainsite WOD as Rx, but Sundays off no matter where they fall in the work / rest rotation.

Comment #11 - Posted by: jct at August 28, 2012 9:42 AM

gracias a Erik, Maggie, Dave, Lance, Carlos. Saludos del Crossfit Team Panama
Saludos al grupo y a los amigos de Crossfit 506
War war war war war ahora estamos mas q adictos al Crossfit muchas gracias

Comment #12 - Posted by: Jonathan Smith at August 28, 2012 10:38 AM

St Jude Children's Hospital = Righteous.
CF supporting St Jude's = Righteousness.
Very cool, indeed.

Comment #13 - Posted by: m placzek at August 28, 2012 10:46 AM

God bless Kate,the girl in the crossfit journal article. Couldn't take a rest day after reading that! Would've felt worthless.

Comment #14 - Posted by: Kirk at August 28, 2012 11:26 AM

Three rounds for time:
135# thruster 10reps
25 double unders
30 sec wall squats


Comment #15 - Posted by: B-free at August 28, 2012 11:47 AM

Great cause!

Comment #16 - Posted by: TrnrJoe at August 28, 2012 11:57 AM

Congratulations Kate. You are my hero.

Comment #17 - Posted by: Mikki Lee Martin at August 28, 2012 1:54 PM

rested on Monday due to travel.

MOD WOD today

For time:
25 Walking lunge steps (25lb plate)
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
30 Kettlebell swings, 1.5 pood



Comment #18 - Posted by: Mazzone, Chantilly at August 28, 2012 2:48 PM

Rest Day is 2Morrow - Join the Fun


75 Squats
30 Pull Ups
75 45/25# Plate Thrusters
30 Knee To Elbow

TIME: RX 33:55

Comment #19 - Posted by: alao at August 28, 2012 4:29 PM

i did sundays wod today instead of muscle ups on the rings i used a straight bar and the tallest box i had was a 30 inch box i completed it in 3 minutes 58 seconds i believe crossfit will change the world for the better better quality of life = better everything

Comment #20 - Posted by: joe at August 28, 2012 4:50 PM

Day 120

CFWU x 3

Mase up WOD 120825-Sat
30 rds for distance of:
Row 30 sec
Rest 30 sec

4726 meters

Comment #21 - Posted by: fargingbastige at August 28, 2012 6:20 PM

Accidentally used 1.5 pood kbs

Comment #22 - Posted by: mlt at August 29, 2012 4:57 AM

4 Mile Run


150 situps

Comment #23 - Posted by: Energizer Bunny at August 29, 2012 5:00 AM


5K: 28:55

Comment #24 - Posted by: mom to five at August 29, 2012 5:10 AM

$1.5M! Very cool. God bless the children at St. Jude's and their familes. And God bless those who go out of their way to care for them. Well done, Crossfit community, well done.

Comment #25 - Posted by: Charlie B at August 29, 2012 10:27 AM

Just saw this and blew up the picture to see the total -- was expecting a couple of thousand, usually that or less is what you end up with. $1.5 million, JFC that's awesome...and for a great organization. The CrossFit community ROCKS, I am proud to be a part of it. Nice work everyone.

Comment #26 - Posted by: Chris at August 30, 2012 10:53 AM

dave, thank you so much for that incredible advice. you hit it right on the head, and it always feels better when you know others have shared your experience. i will share it with others!

Comment #27 - Posted by: angiestone at August 30, 2012 2:07 PM

Angiestone, glad there was something in my drivel that you were able to use. :-)

I understand you've corresponded with Kevin C. as well. He and I smiled over a possible corollary to my philosophy, which might be "What's the LEAST I can do, and still be in the top 1% (for my age)."

I'm just making up numbers, but let's just say:

50% of 53 year olds PT
20% of those use a barbell and do real weight lifting

OK, we're already in the top 10%, and that's before we do anything!

10% of those old people who use barbells also work out hard enough to exceed their theoretical max heart rate (on a regular basis).

OK, now we're in the top 1%, and all we did was a Cindy and Fran.

And then how many of those 1% can run a 15k tomorrow, and then turn right around and DL twice their body weight?

Bottom line, we're doin' pretty darn good for ourselves, the therefore the theme should be - keep it going, but don't smoke yourself. I have another t-shirt that says "It's just you vs. you." (I think it's on a GNC shirt someone gave me, but I liked it anyway.) But, back to the you vs. you mantra, Who are we trying to impress? With an arm in a sling from overdoing it? Or a surgical scar on a shoulder or knee 'cause we were being stupid?

Anyway, I know you get my point, and that's enough of drivel #2.

Filthy 50 today for me!

Dave T.

Comment #28 - Posted by: David T., M/53/5'8"/180 at August 31, 2012 9:30 AM

3 mile run

Comment #29 - Posted by: Mazz at November 7, 2013 5:30 AM
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