November 28, 2012

Wednesday 121128

Rest Day


Enlarge image

Audrey Burgio.

"Olympic Weightlifting Renaissance" by Andrea Maria Cecil, CrossFit Journal article [pdf]

"Pittsburgh Steeler and CrossFitter Will Johnson" CrossFit Journal video [wmv] [mov] [HD mov]

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

Congrats to you, Mr. Johnson!

Also, I really, really love that picture.

Comment #1 - Posted by: Ariel at November 27, 2012 5:27 PM

Great job Will! Very inspiring.
I was going to eat some doritos but you inspired me to get some grapes.

Comment #2 - Posted by: Cast1234 at November 27, 2012 5:31 PM

Congratulations Will! What an inspiring story. You and Jess are a class act and it so nice to have you at RAW and in Pittsburgh

Comment #3 - Posted by: Janine Marcoux at November 27, 2012 6:14 PM

Awesome video! Welcome to Pittsburgh Will!

Comment #4 - Posted by: Mike at November 27, 2012 6:19 PM

come to the springs and wod with us ...

Comment #5 - Posted by: john carter at November 27, 2012 6:24 PM

Way to go Will. You really inspired this west Virginian tonight. Can't wait to WOD

Comment #6 - Posted by: Ed at November 27, 2012 6:43 PM

Go Will and Go Stillers!

Hoping for many more touchdowns for you this year!!!

Comment #7 - Posted by: GleichSTL 34/179/5'10" at November 27, 2012 6:59 PM

There really is something to be said about the zone diet or at least good nutrition. Almost two months ago I did the following wod in12:30 sec, 21-15-9 DL 225 overhead squat 135. I did the same wod tonight after about a month of strict zoning i. e. weighing and measuring, in 9:37. I would encourage everyone to at least try the zone diet accurately for a month. Weighing and measuring all food.

Comment #8 - Posted by: Hollyhog at November 27, 2012 8:01 PM

Epic picture!

Comment #9 - Posted by: Sean at November 27, 2012 8:11 PM

I went to high school with Will. Great to know he is doing well with Crossfit and playing for the stillers! Congrats to you Will for all your hardwork. Definitely an inspiration to all of us!

Comment #10 - Posted by: Zach at November 27, 2012 8:50 PM

Looking for big things from Will and the Stillers in the upcoming weeks. Way to keep sight of your dreams and get after after it Will. You are an inspiration. Now, you have to get some of the other Steelers into CrossFit. Thinking Woodley, Polamalu, and the entire O-line could use a heavy dose of CF. Perhaps, they wouldn't get injured as much.

Comment #11 - Posted by: Sonny at November 27, 2012 9:31 PM

Audrey, will you marry me?

Comment #12 - Posted by: C at November 27, 2012 9:48 PM

that is such a bomb picture. go girl!

Comment #13 - Posted by: kristen, Bagram AFG at November 27, 2012 10:18 PM

24hrs Rx. new PR!

Comment #14 - Posted by: KJB at November 28, 2012 3:18 AM

Great Story!!! Good luck to Will Johnson and his football career.

Comment #15 - Posted by: mike at November 28, 2012 6:17 AM

Blue toenail polish. Awesome.

Comment #16 - Posted by: Max at November 28, 2012 7:29 AM

Made up Monday's workout this morning. Results posted there.

Beautiful picture. Great work Audrey!

Comment #17 - Posted by: Kevin C. (M/53/5'11"/175) at November 28, 2012 9:25 AM

Fantastic picture, great work Audrey!

Boy, am I ever glad that there is a little string across her back so that the comment board is not full of upset people.

Comment #18 - Posted by: Ian W at November 28, 2012 9:36 AM

Will Johnson's story is another great reason why I love CrossFit and this community.

Comment #19 - Posted by: chad at November 28, 2012 9:39 AM

Great CrossFit inspired athlete. When I started CrossFit I said, "Where was this training program when I was a kid? CrossFit with turn good athletes into unstoppable Athletes." Will is an example of the CrossFit applied good athlete turned into Beast!

Awesome Pic as well.

Comment #20 - Posted by: Nicole at November 28, 2012 10:34 AM

I despise the Steelers, but I will root for Will Johnson. If only the Giants had offered him that contract. Awesome stuff.

Comment #21 - Posted by: Big Blue at November 28, 2012 10:53 AM

Inspirational, motivational, and the best kind of sales pitch an organization could have. The truth.

Comment #22 - Posted by: Jesse at November 28, 2012 12:07 PM

I think that the final numbers on the diet plan at the crossfit competitors course that Matt Chan was teaching are a little suspect. I am hoping that I am missing something.
Here is what I understand:
For a person with 160 lbs of lean muscle mass, their baseline diet (only doing one wod per day) would eat 16 blocks per day. If the block is 9g carbs, 7g prot, and 1.5g fat, then that correlates to each block being ~80 cals. therefore crossfits rx for someone with 160 lbs of lean mass doing one workout per day is 1280 cals per day!?! This wouldn't cover the basic resting metabolic needs, nevermind normal daily activity, nevermind one WOD per day! This is cla restriction to a max... so I must be missing something... can someone tell me what that is?

Comment #23 - Posted by: E B at November 28, 2012 12:40 PM

E B - great point, the numbers don't make sense to me either. Any explanations out there from seasoned Zone-ers?

Comment #24 - Posted by: Mel 39/m/5'10"/175 at November 28, 2012 12:59 PM

Didn't want to take a Rest Day after too much Thaksgiving cheer so....

For time: 100m each of:
Broad jump
Backward Sprint
Bear Walk
Alligator Walk
Jump Rope Run
Crab Walk
Walking Lunge

Comment #25 - Posted by: Jon at November 28, 2012 3:22 PM

Didn't want to take a Rest Day after too much Thaksgiving cheer so....

For time: 100m each of:
Broad jump
Backward Sprint
Bear Walk
Alligator Walk
Jump Rope Run
Crab Walk
Walking Lunge

Comment #26 - Posted by: Jon at November 28, 2012 4:19 PM

great job Will. when your done with the NFL, you can always come and win the CF games for a cool 250k. I am always interested in seeing how running or defensive backs would compare in CF.

Comment #27 - Posted by: ezra at November 28, 2012 4:33 PM

Not a Steeler's fan but I'm rooting for Will.

Great back Audrey!

Comment #28 - Posted by: Justin at November 28, 2012 4:56 PM

Today we had two workouts sandwiched around a long technique session.
1st workout - Helen

me - m/40/6'/187 : 8:27

nephew - m/25/5'10"/167 : 8:18

2nd workout was the wod from the 26th

me - 17:02
nephew - 13:46

the weighted toes-to-bar were very difficult for me as I was having trouble holding onto to it because (at least I think) my abs weren't strong enough.

Comment #29 - Posted by: E B at November 28, 2012 7:45 PM

Amazing video!! I'm a few days behind so hitting the crossfit total today and am now well up for it!!!

Comment #30 - Posted by: Chris Collins at November 29, 2012 1:37 AM

That is an incredible picture and my new goal!!! You go girl

Comment #31 - Posted by: Angiestone 51 yr 115 5'3 at November 29, 2012 2:44 AM

Podrían subir vídeos de wods ? O del wod del día?

Comment #32 - Posted by: Raquel villalon at November 29, 2012 6:34 AM


BW Age WO: (PU,PU,SQ,SU x 36)

Comment #33 - Posted by: Rob S at December 4, 2012 3:06 PM
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