April 17, 2013

Wednesday 130417

Rest Day

MattUpanavage_OHLungingducks_th.jpg

Enlarge image

Matt, Zak, Gabe, and Lukas Upanavage.


"Suffer the Children" by Chris Cooper, CrossFit Journal article [pdf]


CrossFit Games Update: April 16, 2013 - [video]

Posted by Pukie at April 17, 2013 5:00 PM
Comments

Boom

Comment #1 - Posted by: 417 at April 16, 2013 7:47 PM

Yoga!

Comment #2 - Posted by: SemperMP at April 16, 2013 7:55 PM

Awesome Pic, a family that Crossfits together FITS together.

Comment #3 - Posted by: SFC AB at April 16, 2013 8:22 PM

Great picture.

Rest day for me today, but I couldn't sit still. Ran 5k in 28:25, worked on double unders (without much success) for 6 minutes, then did 45 kettlebell swings @ 45 pounds, followed by 10 push ups with bilateral rows @ 20 pounds.

Now that is a rest day!

Comment #4 - Posted by: G at April 16, 2013 8:33 PM

Wanted to add that their is a great piece on Christmas Abbott on REAL Sports on HBO. It aired tonight, but there might be repeats or you can watch online if you are an HBO subscriber. Nice piece on CrossFit.

Comment #5 - Posted by: G at April 16, 2013 8:37 PM

30min of mountain climbers today!! Not really excited!

Comment #6 - Posted by: Joe stanley M/37/259 at April 17, 2013 4:09 AM

F/42/5'6"/140

5K: 29:21

Comment #7 - Posted by: mom to five at April 17, 2013 5:24 AM

I was expecting a working rest day to support the victims of the Boston Marathon. I thought it was noble to work through rest day for the Kenyans a few months ago. This tragedy presents another opportunity to help those in need in any way we can. Hopefully, the main site can put together a program for the next rest day.

Comment #8 - Posted by: murphinator - M/5'10"/185/38 at April 17, 2013 6:16 AM

really hoping to raise funds for CrossFit for Hope at our very own affiliate this year....keeping fingers crossed that we will hear something soon

Comment #9 - Posted by: kelley at April 17, 2013 6:26 AM

I've been waiting for a rest day to do the Khalipa and Fronning Jr, lunch break workout. 10:21

Great story on HBO. I knew the minute I seem her she did crossfit.

Prayers for victims and families in BOSTON.

Comment #10 - Posted by: Kelly at April 17, 2013 7:29 AM

3 months in and still sore in new places ha. Maybe if I can find the energy I will do that lunch break workout.

Comment #11 - Posted by: Mark D at April 17, 2013 7:43 AM

I thought my fellow CrossFit'rs would get a kick out of this. Especially since the pull-up picture is obviously at a CrossFit box.

www.livestrong.com/slideshow/1001312-6-gym-exercises-doing-wrong-fix/?utm_source=newsletter&utm_medium=email&utm_campaign=april17#slide-1

Comment #12 - Posted by: Seth at April 17, 2013 8:18 AM

Thank God for a rest day. I threw my back out doin the rows...O.o

Comment #13 - Posted by: Adam senters at April 17, 2013 8:55 AM

For time:

Subbed Outlaw CrossFit WOD:
75 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
50 Double-Unders
20 Pull-ups
25 Ab-Mat Situps
25 Double-Unders
20 Pull-ups
25 Ab-Mat Situps

10:13 as rx'd

Comment #14 - Posted by: SB at April 17, 2013 8:58 AM

Random question, but does HQ ever hire for guys with business backgrounds? Think it would be an awesome place to work but I've looked around and haven't seen anything. Thanks all!

Comment #15 - Posted by: VI at April 17, 2013 10:29 AM

Made up yesterday's row/bench

19:30, with 85#

Comment #16 - Posted by: Carole (F/54/5'6"/135) at April 17, 2013 11:10 AM

Wife just flew to Boston for business. Prayers to all in Boston.

Too nice not to run w happy English Setter dog: 1/2 mile jog, stretches, then 4 x 400m with 60-75 secs rest in between:

1:37, 1:36, 1:46, 1:44

Had more in tank for rounds 3 and 4 but dog didn't. (That may be a first.)

Walked 1/2 mile to cool down.

Target was 1:40-1:50 for each 400, so I'm happy

Comment #17 - Posted by: matt h 51 180# 3.9.11 at April 17, 2013 1:09 PM

did yesterday's WOD
50# db's
50 SDHP with 50# plate
then 12 100yd sprints and throwing the ball for the dog at the park. Nice day here in the OC.

Comment #18 - Posted by: s holt at April 17, 2013 1:40 PM

I ran yesterday as a "rest" day and did the 5 x 500m rows & 15 rep bench press workout today.
Used 65# for the bench press.
21-min. + some odd seconds (lost track of seconds).

I love rowing!

Comment #19 - Posted by: NewbyBelle at April 17, 2013 3:02 PM

nice roll out - cruised a 5k on 2.5-4.5% incline - 25:30

Comment #20 - Posted by: JBR M/37/5'9"/168# at April 17, 2013 11:51 PM

M/ 39/ 136 lbs/ 5'-6"
I did my own WOD last night
20 lb Weighted vest - 12 box jumps, 6 Snatch Balance, 6 L Pullups

I did this WOD on a wim, with VERY little warm up time.

I was wearing a 20lb weightee vest for the entire WOD, except for the Post WOD where I did a modified version jumping higher, doing OHS, and C2B pullups for cariety and explosion even when tired.
I did 5 complete rounds with an additional warm up round with regular pullups
I then did an additional round with NO vest, doing higher jumps, OHS x 10 and then Chest To Bar pullups
This was a fun WOD and I tweeked my back a bit doing the box jumps.. I was bending over a little bit and then exploding upward. I was really trying to rebound right off the ground. I progressed each round with higher box jumps. I started with 95 lbs, but then used 100 for the other rounds.

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