January 3, 2013

Thursday 130103

Rest Day


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"My pup and me after doing a workout together."
- Robert Squier

"Meet Joe Alexander" CrossFit Journal video [wmv] [mov] [HD mov]

CrossFit Pacific Coast visits Los Prietos Boys Camp - video [wmv] [mov] [HD mov]

Posted by Pukie at January 3, 2013 5:00 PM

What was the workout Robert?

Comment #1 - Posted by: Kellie at January 2, 2013 5:21 PM

Joe is the best!! :-) What a great family you are blessed with buddy!

Comment #2 - Posted by: karianne at January 2, 2013 5:30 PM

Ya made it! Two WOD’s under your belt and here it is…REST DAY! Whew…

Remember the pattern? 3 days on/1 day off. 3 days to train our bodies and then one to recover. Once upon a time we would get an article, picture, link, or other prompt to “discuss” on Rest Day. Sometimes some verse or classical music. Recently there’s been less of that and more invitations to peruse the various nooks and crannies of the CrossFit world. Like the articles on Joe Alexander (Hey Joe!) and CrossFit Pacific Coast up there!

So, what should you do? You’re a little sore from New Year’s, and just over your first “Girl” (the soreness from “Helen” hasn’t kicked in yet—trust me). You’re pretty excited about this whole CrossFit thing, and you might even come from the 2-hours-in-the-gym world. Rest? We don’t need no stinkin’ rest!

Oh, but you do Newbiemeister…you do. In fact, you might even want to think about doing 2 on/1 off if you are really new to working out, or new to any kind of high-intensity workouts. What should you do today if you are feeling chipper? You should REST!! After today there will be 3 consecutive WOD’s and you will need to be recovered if you will have any chance to do all 3. Take a powder. Sip some wine. Sneak a little snooze. Do some Tai’chi. Get la__. Just don’t go to the gym for “a little cardio”. Coach is like Santa--he knows what you are doing, and whatever extra you sneak in today will surely show up in the next WOD. You've been warned!

Later on this month we can chat about supplemental work or skill work (Pull-ups perhaps), but for your first Rest Day just chill. Someone really smart once said that there’s no such thing as over-trained, just under-recovered. Spend the time you would normally be in the gym exploring the massive amounts of really cool stuff on CrossFit.com. Look at old videos. Get introduced to Gary Roberts and “Killing the Fat Man.” Re-read “Start Here” and the entire FAQ (you DID do that already, right?). Careful, though…you can get lost in here.

Rest Day. 3-2-1…zzzzzzzz.

Comment #3 - Posted by: bingo at January 2, 2013 5:43 PM

i met joe at my level I course. great guy and it is fun to learn more about him! beautiful family

Comment #4 - Posted by: kelley at January 2, 2013 5:55 PM

Joe was the head coach at my level 1. Such a great wealth of knowledge on every topic discussed. Also very passionate about what he teaches. I feel privileged to have had the opportunity to pick your brain. Thanks joe! Ps... When you ( joe Alexander) called me arrogant while coaching the muscle up. I took that as a compliment.

Comment #5 - Posted by: How at January 2, 2013 5:58 PM

Just won my football championship in high school and now started crossfit about 4 days ago it's super fun and challenging.I love it as an alternate to no longer able to play high school football.

Comment #6 - Posted by: jt swaim at January 2, 2013 6:47 PM

Bingo - fascinating interpretations and very helpful. Staying at my big box gym and starting crossfit WODs tomorrow - your information is super helpful!

Comment #7 - Posted by: Niki at January 2, 2013 7:12 PM

Joe is awesome! I had him as an instructor at my Level 1 Cert. Very committed and knowledgeable!

Comment #8 - Posted by: Eric at January 2, 2013 7:16 PM

JOMO! Joe Alexander is the best!

Comment #9 - Posted by: Nadia shatila at January 2, 2013 7:32 PM

I love rest days, those are the days I spend squatting and working on form for other lifts and honing skills that every crossfit athlete needs to survive. Happy new years everyone!

Comment #10 - Posted by: Trung at January 2, 2013 7:38 PM

Thank you Bingo, it's good to read your musings again.

Nice picture. I like how the outfits are the same but different.

Comment #11 - Posted by: MDMelissa at January 2, 2013 7:44 PM

Having Joe on staff makes the crossfit community a better place! Thanks for all you do Mr. Alexander!

Comment #12 - Posted by: Benjamin Aiken at January 2, 2013 8:20 PM

Bingo, has your father met Coach?

Comment #13 - Posted by: J.T. at January 2, 2013 8:35 PM

Get Up!!

Comment #14 - Posted by: Chad at January 2, 2013 9:01 PM

Joe was the flow master at my L1 a couple of years ago. I spent the weekend impressed with his ability to manage the course and other instructors, share his great knowledge on all things CF and come across as the least pretentious guy there. So it comes as no surprise to see him approach marriage and fatherhood with equal vigor, intentionality and good spirits. HQ is lucky to have him!

Comment #15 - Posted by: denver sheepdog at January 2, 2013 10:00 PM

Helen catchup...8:51 pb of 10 sec.


Comment #16 - Posted by: rich at January 3, 2013 2:20 AM

I've had numerous herniations in my neck. Been in and out of p.t. For about 5 years each time something on my neck gets aggravated. I'm very active but at 51 I've hit a wall with doing any type of heavy lifting over head. I miss push press and setting my own little PR's. Any suggestions. Many moves incorporate overhead and when I do it I have to go super light. I've been crossfiting for 4 years. Usually do 3 on 1 off but am starting to realize that sometimes I need 2 days on 1 day off. Thank you in advance

Comment #17 - Posted by: Angiestone 51 yr 115 5'3 at January 3, 2013 2:50 AM

Today is my fourth day of crossfit so I'm ready for a rest. Thank you bingo for you help.

Comment #18 - Posted by: Nom at January 3, 2013 4:14 AM

I've been here for 4 years now, but Bingo's posts never get old.

Comment #19 - Posted by: Mel/39m/5'10"/175 at January 3, 2013 5:00 AM

Rest. Finally!!!

Comment #20 - Posted by: ZD at January 3, 2013 5:45 AM

Bingo. I've been at this for four years,just a typical cop doing his best not to pudge out. Love your comments every January and the bits all year long. Keep it up. Old dogs like you help us not to lose that little bit that makes Crossfit so special.

Comment #21 - Posted by: Doug at January 3, 2013 6:01 AM

#16 Angie, As a spine surgeon and avid CF junkie, I see folks like you frequently - healthy, active, and refusing to get old - it's very refreshing because you want to be proactive and help yourself get better. CrossFit has been the best PT I can offer my patients for a number of reasons that we all appreciate. However, a couple of things come to mind in your description: It is very unusual to have multiple herniations as you describe, and other docs may have tried to scare you or mislead you with the term herniation. I'm assuming you don't have radiating electrical signals down your arm or tingling or you would not be asking for alternative exercises - if you do, you need to see a conservative, reputable orthopedic spine surgeon or neurosurgeon that does spine. Your primary care doc would be the best reference. (By the way, surgery is almost NEVER a good option for neck pain alone without radiating nerve symptoms.) Instead, you probably have disc bulges, which are signs of degeneration, rather than herniations in which the outer layer of disc is torn and inner material is pushing against a nerve. It is important to distinguish this, because the bulges are plenty safe to treat with anti-inflammatory medications like ibuprofen and modification of your overhead work to avoid looking upward during lifts, front squats instead of back squats, and maybe sub HSPU for push press if you want to go heavier but the neck position makes it too difficult. Maybe get a home cervical traction unit. Also, you may have facet joint arthritis posteriorly that has not been diagnosed but the treatment is very similar. The point is, you've now come to realize you're going to have to modify your activities for some time for this to go away, and no fitness concept has more modifications than these CrossFit guys. You know what, though? Despite a "degenerative" disc, the pain often does go away. It's the inflammation that hurts, not the loss of normal cushion and cartilage. I see old guys with no discs at all and no pain routinely, because the inflammation has subsided, so keep that in mind. The more strength and stability you can establish around your core and your neck, the less axial and rotational force, and thus chronic injury you're loading on your spine, so don't give up! Congrats on being so diligent and good luck.

Comment #22 - Posted by: JCT M 36 6'0" 192 at January 3, 2013 7:12 AM

@#3 bingo - & all on the thread - rest will pay off huge. I've been on CF since 1 May 2012 and have learned the truth about the "little extra" today that sneaks into the next WOD.

However, with my schedule, I have to have alternate rest days and adjust my WODs around them and often use the RX'd "rest days" to do a make-up WOD that I missed on my own "rest day". Today is one of those days, so I've decided to make up WOD 121227 from last Thursday (look it up) and I'll probably really pay the price on tomorrow's WOD, but then rest on Saturday.

I love the ability to adjust and scale on CF. Cheers!

Comment #23 - Posted by: fargingbastige at January 3, 2013 7:56 AM

Robert, Robert's Dog, Joe Alexander, Bingo and everyone else, Happy New Year!

Comment #24 - Posted by: Coach at January 3, 2013 8:58 AM


But I still have to do this stupid run for 100 miles in January. Who comes up with this stupid stuff on FB? See you on the icy trail.

Comment #25 - Posted by: Ryan M at January 3, 2013 9:04 AM

"Helen", details there.

denver sheepdog: long time, Brother. Nice to see you.

Comment #26 - Posted by: bingo at January 3, 2013 9:39 AM

Gosh, that's a cute kid. Joe, you have a beautiful family. Happy New Year to you and yours.

Comment #27 - Posted by: Julie L. at January 3, 2013 10:39 AM

Thank you JCT! You are more than right. I had at one point tingling but not in years. They are bulging discs and only happen occasionally. I know I hav some arthritis in my spine also and because I've always played hard, and love training I do want to learn to modify but NEVER give up. You are a doll and I appreciate your time.

Comment #28 - Posted by: Angiestone 51 yr 115 5'3 at January 3, 2013 11:05 AM

Day 248
Made up WOD 121227-Thursday
As RX’d – 2 rounds for time of:
Run 800 Meters
30 Pull-ups
115# Front Squat x 30 reps
30 Toes to Bar
115# Power Clean x 30 reps

Comment #29 - Posted by: fargingbastige at January 3, 2013 11:12 AM

Day 248
Time for WOD 121227-Thursday made up today

Comment #30 - Posted by: fargingbastige at January 3, 2013 11:14 AM

Joe is the best! what a down to earth guy!

Comment #31 - Posted by: nicolle dipretoro at January 3, 2013 11:14 AM

So thankful for a rest day. My shin splints are still recovering from my burpee mile on new years day.

Comment #32 - Posted by: K FaF at January 3, 2013 11:50 AM

Meet Nicole Carroll!!

Comment #33 - Posted by: RT2713 at January 3, 2013 3:07 PM

#17 Angiestone

Check back to our 120828 WOD blog that kind of talks to this whole subject, at least tangentially. I also do 2-on 1-off; see my stats on the by-line. And down at the bottom of that blog on 120828, i mentioned that it's just you-vs-you, so it doesn't do any good to injure yourself. Do the best you can, and make all your body parts last for as long as you live. You are already a 1%er!

David T.

Comment #34 - Posted by: David T., M/53/5'8"/180 at January 3, 2013 5:11 PM

Angie and JCT,

JCT, first thanks for your fine explanation and the encouragement to Angie. My first post on this web site is to add my encouragement, too. I too had 15 years of constant pain from two bulging discs at C4 and C6. After lots of conservative therapy over many years, with no improvement, I just on a whim decided to try Crossfit. 18 mos. ago I bought a Groupon to a local box affiliate and started working out. I had been very active before, but always running and cycling which are mostly head forward arms in front exercises. I had daily pain and lived miserably with it.

I would agree crossfit is the best form of PT. I have build up muscles around and including the ones that used to go into daily spasm. They don't anymore. Also all the shoulder mobility work and cervical chain work has really changed my posture and loosened my thoracic spine, cervical spine junction. For me, and I imagine for most people with this type of problem, this area was bound down, so the upper cervical had to compensate more, which causes more shearing movements and more pain in the cervical region.

Work with a good coach at an affiliate box. Really emphasize the mobility aspect of the exercises. Don't go heavier if your form is not correct. Get help adding mobility training to your CF training. Once your spine, shoulder and neck "open up", baby step up the weight. It may take a long time, (my overhead squat went from 1RM at 33 lbs. - a painful struggle to 5 rep max at 95 lbs. - no pain, and it took 10 mos. to get there) If you add this mobility aspect to your training, I'm sure you will see progress, and decrease of your symptoms.

Best of luck.

Comment #35 - Posted by: Erik at January 3, 2013 5:13 PM

Rest Shmest! Rich Froening works 6 out of 7 days, 3 workouts a day! and on his rest day he rests by running or doing other cardio for an hour!!!
Of course for us mere humans, I guess a rest day isn't so bad...

Today I subbed rest with JT
ring dips
push ups

me - m/40/6'/185 -- 34:32

nephew - 25/5'10"/170 -- 28:57

Does Rich do this in 3 minutes?

Thanks JCT for caring so much for the rest of us as to put forth that explanation.

Comment #36 - Posted by: E B at January 3, 2013 8:20 PM

JCT and Eric it's because of caring people like you that crossfit exists!

Comment #37 - Posted by: Angiestone 51 yr 115 5'3 at January 4, 2013 2:33 AM

M/ 38/ 135 lbs/ 5'-6"
I did my own WOD last night
I did a bunch of different exercises adn my body was kind of sore and beat up.
First I did:
5 rounds of 10 OHS + 10 towel L sit pullups
I increased the weight each round
(95,115, 130, 140, 145 (fail only did 8 almost 9 and my grip failed and I lost the bar - I only used the wrist wraps at 145 lbs)

Shortly after this I did FS for 4 reps right into a COMPLEX or a FS into a Thruster. I used: 75, 95, 115, 125, 135 lbs

Short stretch and then home... I was pissed off and tried to use that energy in a good way... I kind of didn't want to work out last night, but did it anyway.

Comment #38 - Posted by: Anton at January 4, 2013 7:10 AM

14:15 RX

Comment #39 - Posted by: JCS at January 4, 2013 12:18 PM

Joe was an instructor at my level 1. Truly a remarkable individual. Loved getting a little insight into his life.

Comment #40 - Posted by: scottfontes at January 5, 2013 6:21 AM
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