September 4, 2013

Wednesday 130904

Rest Day


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"I've been in Central America on a volunteer medical mission doing eye surgery for the blind."

"We Rally" from the "Hotshots 19" memorial event - video [ipod] [mov] [720 HD] [1080 HD]

Posted by Pukie at September 4, 2013 5:00 PM

Awesome Chris, didn't realize you shot this. It was a good time down there

Comment #1 - Posted by: Charles Williams at September 3, 2013 6:23 PM

WoW !!! Keep it up Chris !

Nurse Julie :)

Comment #2 - Posted by: Julie at September 3, 2013 6:23 PM

Where can i buy one of those captain america tshirts? Are they a Hotshots 19 fundraiser shirt?

Comment #3 - Posted by: Pardeezy at September 3, 2013 7:12 PM

Gonna Rx this one!!

Comment #4 - Posted by: Stox at September 3, 2013 7:19 PM

If you have time go and check Crossfit 502 in Guatemala city they have a nice box.

Comment #5 - Posted by: Hector at September 3, 2013 7:29 PM

If youre in El Salvador drop by the local affiliate 1389 "James" from Nor Cal CrossFit dropped by.

Comment #6 - Posted by: Carlos Ancalmo at September 3, 2013 7:46 PM

If you make it to San Pedro Sula, Honduras, be sure to pay us a visit at CF SPS!

Comment #7 - Posted by: Danny at September 3, 2013 8:00 PM

Solid work all around, Dr. Chris.

Comment #8 - Posted by: Scott Dyer at September 3, 2013 10:05 PM

Respect from Hungary

Comment #9 - Posted by: Marci at September 3, 2013 11:16 PM

If I am doing 3 days on, 1 day off and my off day was yesterday, should I rest one more day or do yesterday's roney training?

Comment #10 - Posted by: Kamil at September 4, 2013 5:56 AM

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP 75#/95/105(f)/95/95/95
PP 95#/95/95/95/95
PJ 95#/95/95/95(4)(f)/85


Comment #11 - Posted by: Tom G. at September 4, 2013 7:05 AM

@Kamil, easiest thing to do is to rest so you will be on schedule with main site.

Rest is good, not bad.

Comment #12 - Posted by: Gavin at September 4, 2013 7:34 AM

Fantastic, this a TRUE hero. More of this please!

Comment #13 - Posted by: Mr. Jacobs at September 4, 2013 7:56 AM

Couldn't rest today, did Angie - 25:03...come check out U.S. Army Crossfit on FB!

Comment #14 - Posted by: Sean Counihan at September 4, 2013 11:58 AM

this was a very welcome rest day. Can't say my nutrition was optimal, but I'll fix that when work settles down.

Comment #15 - Posted by: RJ at September 4, 2013 2:10 PM

@ Mr. Jacobs #13

Perhaps I am misinterpreting your message, but it seems to me you are implicating that those individuals from all of the Hero workouts are somehow not TRUE heroes when measured up to this surgeon.

If I am wrong please disregard the following.

Is giving your life in another nation attempting to instill some sort of democratic order, which protects the rights of all citizens, some how less heroic than restoring vision.

Comment #16 - Posted by: Josh at September 4, 2013 2:19 PM

Decided to do a squat day.

405x1 (pr)

Comment #17 - Posted by: cory nelson at September 4, 2013 2:22 PM

Playa del Carmen, MX

What I have to do to be able to increase the weight of my WOD? Actually I am 1/2 W of the prescription.


Comment #18 - Posted by: frederic at September 4, 2013 2:28 PM

@frederic, you have to do a dedicated strength program. If you have never done so, then you can see some amazing gains from a linear strength program. I do CrossFit football's amateur strength program. It has me adding the following each week:

Back squat 10 pounds
Deadlift 10 pounds
Shoulder press 2.5 pounds
Power clean 2.5 pounds
Bench press 2.5 pounds

So in a month you'll have added 30 pounds to your squat, for example. These linear gains last about 20 weeks before it becomes difficult to advance.

Comment #19 - Posted by: Gavin at September 4, 2013 3:26 PM

@ Senor Frederic,
Old Norte Americano expression..."Yard by yard it is hard (difficult)...but inch by inch it's a cinch (easy)" By that I mean I have found if each time the WOD comes up again you try to add just 5 lbs or 2.2 kilos you will improve greatly. If you want to accelerate your progress...give up sugar & caffeine, eat paleo or zone (your choice) and make sure you get enough rest. It is a life style magic...but it works like magic!

Comment #20 - Posted by: Ian at September 4, 2013 4:04 PM

Decided to do a squat day.

405x1 (pr)

Comment #21 - Posted by: cory nelson at September 4, 2013 5:13 PM

I also decided to squat today. I have named this squat workout "Squat Ladder" Time around 8:30

Add weight, only rest is when you add weight maybe around 5-8 secs how ever long it took me to add weight then the round starts.

135 10reps
185 10
235 5
255 3
275 3
295 3
305 2
325 2
335 1

Then start back down taking weight off each round! Only rest you get is when you change weight!

325 2
305 2
295 2
275 3
255 3
235 3
185 5
135 10

About 8:30 squat workout

Comment #22 - Posted by: stump at September 4, 2013 7:28 PM

@Ian comment 19

thanks for your comments, I'm not eating Paleo but close, it will be hard to give up caffeine but I reduce it to 2 cups a day. I rest 2 day a Week on Thursday and Saturday. I follow the wods of and work out during lunch time at the Gym of the hotel I work.
I will increase slowly the W as you recommend and still working.

Thanks again.

Comment #23 - Posted by: frederic at September 6, 2013 11:44 AM

LOVE the photo of the Ophthalmologist standing on his hands! What a WONDERFUL display of heroism, VOLUNTEERING his surgical skills to restore sight to those in need. Someone who spent many years assisting Ophthalmologists in the field, this man deserves are HUGE pat on the back!

People must remember HERO'S come in ALL forms.

To the Ophthalmologist: YOU are the HERO to those you have returned sight too!
A R My Snellen Chart to you!
E C I A L !

Comment #24 - Posted by: Rebecca at September 11, 2013 6:07 AM
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