February 28, 2013

Thursday 130228

Rest Day


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"CrossFit is the best part of our day and this rig we built put the final touch on our 'home away from home gym'"
-Dustin Kuhlman, Kandahar, Afghanistan.

"To Be a SEAL" with Mario Lanza, CrossFit Journal video [wmv] [mov] [HD mov]

"Nicho Is Ready" - [video]

Posted by Pukie at February 28, 2013 5:00 PM

I miss Kandahar CF, good times and good people. Nice to see that the pad is still going.

Comment #1 - Posted by: Allan Jackman at February 27, 2013 5:22 PM


Comment #2 - Posted by: jason at February 27, 2013 5:41 PM

I have been working in the SOF community for a while and now I am in instructor for all the new people at almost the beginning of their training and historically we have seen a high success rate with crossfitters compared to the other types of training prior to trying for our job. We incorporate crossfit into our training but having that foundation prior to the training makes it easier for the trainees.

Comment #3 - Posted by: Drock at February 27, 2013 5:41 PM

The Nicho video is the best.

Comment #4 - Posted by: Matt P at February 27, 2013 5:45 PM

Finally finished my first 7 days. These workouts have been intense; however I think if I scale them, I will be able to rx a workout. I was thinking like 50% of the weight for the first 4 weeks, and then 55% for the next 4 weeks. Eventually, I will work my way to 100%, and then add some. Do you believe this is an effective way to train?

Comment #5 - Posted by: Majord at February 27, 2013 5:49 PM

Good luck with the seal prep.

Comment #6 - Posted by: Happy g at February 27, 2013 5:52 PM

5k run plus rest day seems like one and a half rest days

Comment #7 - Posted by: Murphinator at February 27, 2013 5:53 PM

I have no idea what that Nicho vid was that I just witnessed. but oh my gosh that first girl.... damn I love crossfit

Comment #8 - Posted by: Sean M at February 27, 2013 5:56 PM

This is a much needed rest day for me.

The Nicho video is amazingly funny.

Mario, good luck on your journey to become a SEAL. Don't let anyone tell you that you can't do it, and don't let anything stand in your way.

Comment #9 - Posted by: Pat Sherwood M/37/190/68" at February 27, 2013 5:57 PM

Yo! Great video. I rarely use "LOL" but when I do it's legit, so here it is, LOLOLOLOLOLOLOLOL.

Comment #10 - Posted by: Carlos Alfonso at February 27, 2013 6:12 PM

Cool video. Good luck Mario.

Comment #11 - Posted by: Shane G 6'3"/200/29 at February 27, 2013 6:13 PM

Rest day as Rx.

7:32 + 2 extra reps.


Comment #12 - Posted by: Patrick at February 27, 2013 6:14 PM

hahaha...nicho is ready...that 1RM Worm was epic...

Comment #13 - Posted by: Noel at February 27, 2013 6:19 PM

That Nicho video might be the best video I've ever seen on here!
Not gonna lie, that third girl scared me a little... but it was awesome!

Comment #14 - Posted by: AllisonNYC at February 27, 2013 7:58 PM

Damn.... CrossFit lost it's Santa Cruz roots. No love for the slain Santa Cruz police officers. This makes me sad.

Comment #15 - Posted by: Freddy at February 27, 2013 8:47 PM

I loved Nicho video. Freaking LOVED. well produced. comic timing on that was perfect. great job guys

Comment #16 - Posted by: gary roberts at February 27, 2013 9:10 PM

I wish I was Nicho!!

Comment #17 - Posted by: Laxcom at February 27, 2013 10:41 PM

This workout is too confusing , I don't have the equipment, damn u crossfit

Comment #18 - Posted by: Gibsey at February 27, 2013 11:49 PM

Go Nicho!

Comment #19 - Posted by: maintman at February 28, 2013 4:42 AM

as a BUD/S dud in the navy now, word of advice to this guy and anyone else attempting to go to BUD/S. Run! ALOT! You will get distroyed if you arent ready for the run. So Mario screw the car and do that 5 mile run each way

Comment #20 - Posted by: mike at February 28, 2013 5:23 AM

Have to take my rest day tomorrow, so I'm powering through to make up WOD 130225-Mon "Grace" today.

Comment #21 - Posted by: fargingbastige at February 28, 2013 5:31 AM

Videos like Nicho need to be the new Crossfit commercials.

Comment #22 - Posted by: Lance at February 28, 2013 5:40 AM

I think Nicho AND Mario are ready!

Great job on both videos y'all! Really, really, good.

Girls looked fantastic. I would have passed out from the first one too. Beautiful.

Comment #23 - Posted by: Mike H. at February 28, 2013 5:44 AM

Mario, I congratulate you on your effort to became a better man. Remember that only you, can stop you. If your mind and heart are set to be a frogman, you'll get there; and this my friend will be your first accomplished mission.
Keep up the good work, and remember that a great leader is not only fit, but wise and smart.
God bless you. Fight the good fight and leave no man behind.

Comment #24 - Posted by: David at February 28, 2013 6:11 AM

YEA SHIP! Good luck Mario!

Comment #25 - Posted by: Chris Luka at February 28, 2013 6:55 AM

I got this! Rest Im going to max out RX

Comment #26 - Posted by: Jackson at February 28, 2013 7:05 AM

Deadlifts tomorrow, I'm calling it...

Comment #27 - Posted by: Playoff Beard at February 28, 2013 7:07 AM

M/ 39/ 135 lbs/ 5'-6"
Still nursing a sore/ pulled right calf muscle, I decided to stay light and really truely work on snatching FORM. Mostly from the hang, and concentrated on pulling backward INTO my hips a bit with the bar... this would ensure I would keep the bar close, as well as keep it to my body as I would elevate my hips. I often see good snatchers videos and see and hear the bar hit their hips as they explode upwards. I decided this would also help me stay back and hopefully help me. Coach Burgener also advised on this point not long ago and he's the one I've learned about the Oly movements.
I used the bar, then 65 lbs, 75, 85 lbs. I stayed on 85 to ensure I did not start to think about weight but of the quality of the movement. I wanted explosive, but I wanted to lean back and to get the HIPS moving, elevating, and the bar hitting my hips in that sequence. NO ARMS, NO early pulling with the body, etc.
This was a great session. I did feel it a bit in my calf but it was o.k.
I was doing a lot of set and each set was about 5-6 reps. Using reps from the high hang, as well as from the floor towards the end to try to work on the knees and the bar moving at the same rate... WAIT on the bar is key, as is that final scoop. I did start to feel the difference and will do this type of stuff again, possibly at night at the mid city gym with the 95 lbs bumper plates to get used to the regular pulling height, etc.

Comment #28 - Posted by: Anton at February 28, 2013 7:51 AM

why is the subject of the video not wearing a seat belt?

Comment #29 - Posted by: ad at February 28, 2013 8:43 AM

Great video! Mario - Run, Run, Run... Get some Nicho! And thank god for todays rest day! Yesterday was a Biathlon of bike 6 miles, run 2 miles and bike 6 miles in 1:07:10. I am absolutely wiped out... Not bad for a 47 year old making a come back, fat cubicle turned office jocky to Crossfit Beast... (my opinion only)! Come on Open, I got this... 3-2-1-GO!

Comment #30 - Posted by: Gary Marsh at February 28, 2013 9:02 AM

Kuhle! Good to see you still going strong with Crossfit. Be safe over there.

-Don Mills

Comment #31 - Posted by: Don Mills at February 28, 2013 9:33 AM

I'm pulling for you Mario! Good luck! Never quit!

Comment #32 - Posted by: Kyan K. at February 28, 2013 9:57 AM

Question for HQ -- is the Journal transitioning away from a paid-subscription format? Virtually every article these days is available free. I'm just curious if this is a temporary experiment or a permanent change. Thanks!

Comment #33 - Posted by: Bill M. m/48/5'3"/135 at February 28, 2013 10:32 AM

Day 304
Made up WOD 130225-Mon
"Grace" - for time: 135# Clean & Jerk, 30 reps
Time: 6:43
5 min. break, then (because I felt like it):
"Isabel" - for time: 95#(scaled) Snatch, 30 reps
Time: 3:11
Should have maybe only scaled to 115#

@comment #5 - Majord: Seems like a sound approach, but listen to your body... you may find that on some exercises you're ready to move up and others you're not. But, it's a method and starting point. Best wishes; I'm approaching the one-year mark and enjoy the challenges every day.

Comment #34 - Posted by: fargingbastige at February 28, 2013 11:16 AM

Yes, CrossFit was the best part of my day while at Kandahar. Great group! A little Green Beans and the Asian DFAC along with it and you are ready for the next rocket attack. Stay safe!

Comment #35 - Posted by: Goathead at February 28, 2013 12:17 PM

Great drive Mario; it's great to see you charging hard. I'm sure you'll be successful with an attitude like that. See you in the fleet. LT K, USN

Comment #36 - Posted by: Goathead at February 28, 2013 12:21 PM

Mario, best of luck to you. when you work hard you succeed!

Comment #37 - Posted by: kelley f/47/5'3"/133 at February 28, 2013 12:47 PM

Made up yesterday's 5K run, with a 5K row this morning.


Good luck Mario.

Comment #38 - Posted by: Carole (F/54/5'6"/135) at February 28, 2013 12:55 PM

You can do it Mario! Never Quit!!

Comment #39 - Posted by: Playoff Beard at February 28, 2013 2:33 PM

Did 1.5 miles in 32 minutes

Comment #40 - Posted by: Punky at March 1, 2013 4:42 AM

Hey Mario - that kind of effort will take you far, man. Keep it up, persist after your disappointments, don't take no for an answer. Every successful individual was where you are - in preparation for something greater - at some point.

Keep it up!

Comment #41 - Posted by: Danger at March 3, 2013 9:11 PM


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