January 15, 2013

Tuesday 130115

Rest Day


Enlarge image

"A box with least possible means, a neglected place with no electricity, no paint, no flooring, no equipment, no doors, just a bar, some plates and a few scrap car tires to avoid the weights banging."
-Ahmed AlNomany, Cairo, Egypt

"Meet Kurtis Bowler" CrossFit Journal video [wmv] [mov] [HD mov]

"Define Yourself" by John Doole, CrossFit Journal article [pdf]

Posted by Pukie at January 15, 2013 5:00 PM

Nice set up!!

Bring back the quotes you guys used to post with
the WOD!

Comment #1 - Posted by: jc at January 14, 2013 5:38 PM

Chilaxin’ on Rest Day, thinking about the next cycle. You? You’re just hanging out today, right? No “I’m just gonna do a little cardio” or some such stuff, now. And definitely no: “maybe I’ll just do some extra this or that, ‘cause I’m used to working out for 1,2 or 4 hours”, or whatever. Play it straight for a couple of months. 3 on/1 off, concentrate on recovery on these off days. Nothing more strenuous than maybe a little Yoga or T’ai chi.

I’ve seen several comments from folks who are wondering/worrying that the WOD is not enough. If you are a newcomer to exercise, or if you don’t really have a ton of experience, once you get geared up and really redlining the WOD it is really more than enough for the vast majority of folks.

Of course, there is really more to your whole workout experience than just the WOD. Each WOD should be preceded by some sort of Warm-Up (W/U). The classic CrossFit W/U (CFWU) can be done before most WOD’s. The CFWU can be found in the FAQ on the upper left side of the Main Page. Really…it’s halfway through the month…you should have read the FAQ a couple of times by now. 3 rounds, not for time, 10-15 PU/10-15 Dips/10-15 Sit-ups/10-15 Back Extensions/10-15 Overhead Squats with a PVC pipe/10-15 seconds Samson Stretch each side.

Seriously. That’s our warm-up.

I’ve done some version of that before 90% of my WOD’s for 7+ years. Every one of the movements can be scaled like we’ve done in our WOD’s. Any one of the movements can be dropped if it comes up in the WOD (pull-ups in “Cindy”, for example). Classic CrossFit teaching is to do the CFWU before any WOD including a run, a row, or a strength WOD like yesterday’s 5-rep Deadlift. There is no rush in the W/U, you are just trying to get the blood going, get the muscles warmed up.

Is there another W/U you like better? Cool. Would you rather make up a W/U for each WOD, drilling movements for example? No worries. I like to do the Burgener W/U before any Olympic lifting in a WOD. Some gyms do a little mini-WOD called a “Buy-in” just after the W/U, and still others do a little skill-ish mini-WOD after called a “Cash-Out”. Search around CrossFit Affiliate blogs.

It’s all about the WOD, but the workout experience is more than the WOD.

See you tomorrow. Rest up.

Comment #2 - Posted by: bingo at January 14, 2013 5:42 PM

One note to b!ngo's excellent post -- for another warmup option see "Greg Amundson's Warmup" video in the Exercises & Demos section. I use this as a general whole-body warmup before every workout, because as an older guy I don't even do things like pull-ups or dips when completely cold.

Comment #3 - Posted by: Bill M. m/48/5'3"/135 at January 14, 2013 5:59 PM

Great job Ahmed! You don't need the bells and whistles to get fit. Keep the sweet flowing.

Comment #4 - Posted by: David Chow at January 14, 2013 6:08 PM

Love it, Ahmed! Keep up the hard work.

Comment #5 - Posted by: EC at January 14, 2013 6:16 PM

Fantastic video of Kurtis B. Thanks!

Comment #6 - Posted by: TomW at January 14, 2013 6:18 PM

Go Rainier Crossfit!!!!!

Comment #7 - Posted by: lhales at January 14, 2013 7:00 PM

That is one of the best photos I've seen on CrossFit.

Comment #8 - Posted by: Pat Sherwood at January 14, 2013 7:10 PM

Fantastic photo! As God said, "Do not covet they neighbor!" Anyone can get it done with what they already have!!

Comment #9 - Posted by: james at January 14, 2013 8:09 PM

Great job Ahmed. "well done is better than well said" Ben Franklin.

Comment #10 - Posted by: hollyhog at January 14, 2013 8:19 PM

I LOVE this picture. We were just talking in our box today about what we needed to add, and I feel sort of sheepish after seeing this. What a perfect example of what Crossfit embodies-bare bones equipment can turn anybody into an athlete. All Ahmed needs is a good boulder to throw around now!

Comment #11 - Posted by: Bruce at January 14, 2013 8:25 PM

Awesome video on Kurtis B. can't wait for the NW regionals again this year!
Get some Ahmed

Comment #12 - Posted by: Strengthfit at January 14, 2013 8:44 PM

profoundly touched by K Bowler interview.Amazing how awesome people are always associated with Coach Greg Glassman and CrossFit HQ and this is not a coincidence but rather the result of sharing common values aside of CrossFit , but in life as a whole.
every day there is something that makes me thank the Lord for having encountered CrossFit on my path.

Comment #13 - Posted by: peter at January 15, 2013 1:54 AM

great info about warm-ups, bingo!

well done, ahmed!

Comment #14 - Posted by: shawne at January 15, 2013 2:58 AM

I loved the article by John Doole. I too, suffered a massive stroke at age 38, now 40, due to a PFO. I did not have to have surgery or any physical therapy afterward. By the grace of God I have fully recovered and only have minor memory problems since the stroke. I have been a crossfit athlete for 6 months now. I have learned that you cannot let your life's experiences define who you are but define yourself by overcoming life's experiences. Life is short and precious, do the very best that you can do no matter what the circumstances.

Comment #15 - Posted by: Neil at January 15, 2013 6:47 AM

I know who I'm looking for next time I'm in Cairo.

Comment #16 - Posted by: Ahmad at January 15, 2013 7:06 AM

Subbed CF Pickens, SC WOD:
10-7-5 reps of
squat clean thrusters (135_

Comment #17 - Posted by: SB at January 15, 2013 7:33 AM

Ahmed- a man after my own heart! Remember the days when there was no box and we had to go find a playground to do pull-ups on the jungle gyms, or the rafters under a deck at the beach? I remember making medicine balls with walmart sacks, t shirts, and shoe string with my brother. I remember not having a "landmine" but I had a drive shaft and sand to stick it in! These were some of my favorite workouts I can remember, not because of the training effect, per se- but the sense of accomplishment that we all felt from completing a workout as challenging as it was with as little as we had.
I love the new equipment manufacturers that have came to prominence in the last 6 years or so, don't get me wrong- Rogue and Again Faster have been my go-to for any new equipment needs- but I definitely miss the creativity of creating a workout with junk at the house. I might do one on Saturday, actually.
Here's an example of one if you're daring:
5 Rounds for time:
5 keg tosses over head
10 burpee mountain climbers (1ct)
20 meter farmers walk with 2 propane tanks (down 10m, back10m)
We used the tanks bc we had access to them living so close to the campground by Fort Walton Beach, but you can use anything significantly heavy, such as tool boxes with sand inside, bags of mulch, cinder blocks, etc.
In Louisiana we used the old school Gallon whiskey jug with dirt inside for individual finger carries- deceptively challenging!
Tires and hammers will always be good choices as well.
Sled drag with a belt, come along strap and a chain link fence door anybody?

Comment #18 - Posted by: Jason Hutchcraft at January 15, 2013 7:46 AM

Deadlifts, details there.

Comment #19 - Posted by: bingo at January 15, 2013 9:38 AM

Quick question reference yesterday's wod:
For crossfit open sake is it required to perform the negative in the DL for the rep to count?

Comment #20 - Posted by: Bstroik at January 15, 2013 10:13 AM

Day 260
M/45/6'0"/(194.5 at weigh-in)
Made up WOD - Sun, 130113 - "Lynne"
5 rounds for max reps of:
Body weight bench press (195#)
BP/PU: 11/14-9/12-8/11-6/9-5/10

Comment #21 - Posted by: fargingbastige at January 15, 2013 11:15 AM

Bstrolk @18,

We'll see when we see! The rules in the Open are explicit and will be announced for each workout.

Best of luck.

Comment #22 - Posted by: bingo at January 15, 2013 11:34 AM

@ bingo #20
Unknown and unknowable; I like it! Thanks.

Comment #23 - Posted by: Bathroom at January 15, 2013 11:44 AM

Awesome video of Kurtis, got to spend 2 days with him last week during my level 1. Top notch instructor and an even better person.

Comment #24 - Posted by: John at January 15, 2013 2:58 PM

Went out to Comet CrossFit for their WOD after doing the DL WOD. I should listen to my own advice (and Pat Sherwood's)! Had nothing in the tank and thankfully was bright enough to bail before starting.

Yup...the WOD is enough...

Comment #25 - Posted by: bingo at January 15, 2013 3:56 PM

Made up yesterday's dealifts. Five rounds five reps ascending from 185, 205, 225, 235, finishing at 245. New to crossfit. Male 57 175#

Comment #26 - Posted by: Mark at January 15, 2013 4:32 PM

Made up yesterday's workout. Been balancing doing insanity at work with co workers in morning and doing the WOD in the afternoon.
Could of went heavier but form was going bad.

Comment #27 - Posted by: Brian P at January 15, 2013 4:44 PM

Another day, another hero workout in our quest to do them all (if not all that fast - but getting better!). Today was Weaver.

Weaver: 4 RFT
10 L - Pull ups
15 Push ups
15 Chest-to-bar Pull ups
15 Push ups
20 Pull ups
15 Push ups

me - 27:39
nephew - 31:23

This is one of those tyical "Hero" workouts where you look at it and think that it will take 10-15 minutes, and then you realize your time is past 10 minutes and your not even out of the 2nd round - sorta demoralizing for a sec and then you just strive on. Afterward I felt like I couldn't raise my hands over my head! Plus my grip was a bit tired...
Cool workout though...

Comment #28 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 15, 2013 9:29 PM

Got sick, fell behind.

Warmup: 15min row - 416 strokes, 118Cal

DL 5x5
Hadn't done DL in a while, but I bought 2 new 25# plates for Christmas, so now I can bump it up.


Felt strong on all sets. Will start higher and bump it up next time. My weights now top out at 270#; it would be awesome if I needed to add another 2x25# plates to my set sometime this year.

Comment #29 - Posted by: Trudd at January 16, 2013 6:31 AM

Kurtis, so glad to see you get a feature. Brother, it is an honor to know you. You are a stalwart of this community - you and Laurie both. Sure glad Coach invented this whole crazy thing and it brought people like you around.
For those who are new, you would do well to listen and learn from this gentleman.... and not bet against him on an axe chop, even against a Games athlete (love you, Matt Chan).

Comment #30 - Posted by: Dale Saran at January 16, 2013 5:55 PM

I love the photo, and the article :) Way to go, CFHQ!

Comment #31 - Posted by: Erin at January 16, 2013 10:00 PM


5K: 29:37

ugh--coming off a long break for Christmas, travel, flu....

Comment #32 - Posted by: mom to five at January 17, 2013 4:30 AM

from small materials ,building a strong body ,A GREAT INPIRATION AND MOTIVATION :)

Comment #33 - Posted by: sara hosam at January 17, 2013 8:41 AM

kurtis bowler story was just heart warming! what an inspirational nice, clean and simple life of a good hearted man. thanks for sharing.

Comment #34 - Posted by: taimur khan at January 18, 2013 10:46 AM

Loved the video on Kurtis B and Rainier Crossfit! The only thing I missed was a little footage of the actual Mt Rainier ;-)

Comment #35 - Posted by: Laura at January 19, 2013 1:26 PM

Ahmed, I'm in Cairo too and would love to WOD with you.

Comment #36 - Posted by: GJS at January 27, 2013 10:54 AM
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