January 2, 2014

Thursday 140102

Rest Day

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Mikaelyn Austin.

"The Best of 2013" CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

2014 CrossFit Games Open and Regional Schedule Announced.

Posted by Pukie at January 2, 2014 5:00 PM

Kudos for hanging up Old Glory in a correct manner.

Comment #1 - Posted by: J.T. at January 1, 2014 5:12 PM

Hey, you’re back! How did it go yesterday? Feel OK today? Let’s talk a bit about CrossFit in general, and then some about rest and recovery.

CrossFit.com is the mothership of CrossFit programming. Most commonly known in the CrossFit universe as the Main Page (or at Affiliate gyms as simply ‘.com’), the fitness programming you will find here comes straight from the source: CrossFit HQ and the founder of CrossFit Greg Glassman (who we all know as Coach). In its purest form CrossFit is a General Physical Preparedness program, one designed to produce a broad, well-rounded version of physical fitness that has no specialization, no particular bias. It’s just as important to be able to run long as it is to lift heavy.

In the halcyon days of the original CrossFit gym, CrossFit Santa Cruz, Coach experimented with various work/rest schedules. What he discovered is that the best results seem to come from a 3 on/1 off schedule; that’s what you will find here on the Main Page. 3 days with a WOD (Workout Of the Day) followed by a Rest Day is a complete cycle. Yesterday’s WOD was the 3rd in a 3-day cycle so today is Rest Day.

“Rest Day” on CrossFit.com is more than just a day off from the gym, and there’s a ton of history here. We’ve had years with controversial links posted and a request to comment and discuss. Poetry, classical music, stuff to engage your “Mental Domain” held sway for a bit. What’s it gonna be this year? No idea! I’ll be just as surprised as any of you.

What should you do today, Rest Day, after a single CrossFit WOD? My strong suggestion would be absolutely nothing! Seriously, after today there’s gonna be another 3-day cycle starting up. Coach is like Santa: he knows what you’ve been doing. Anything you do today is sure to show up on tomorrow’s WOD. Think about active rest if you must do something. Take a walk. Do a bit of yoga. Explore MobilityWOD or another type of stretch. Me? I’m taking a nap.

Recovery is vastly underrated and ignored, especially by regular folks like you and me. You may actually find 3on/1 off to be too much. Consider every other day, 2 on/1 off or something like that. There probably is no such thing as “over-training”, but there certainly is such a thing as “under-recovered”.

See you tomorrow.

Comment #2 - Posted by: bingo at January 1, 2014 5:17 PM

Here's to 2013...

Bring on 2014.

Looking forward to the open and regionals this year.

Comment #3 - Posted by: Newmann at January 1, 2014 5:37 PM

Nice, Mikaelyn! :)
Happy New Year!

Comment #4 - Posted by: Nicole Scott Smith at January 1, 2014 5:41 PM

Absolutely awesome video!

Comment #5 - Posted by: Pat Sherwood at January 1, 2014 5:53 PM

Newbie Chronicles in the ether...

Comment #6 - Posted by: bingo at January 1, 2014 5:59 PM

Wow; great vid

Comment #7 - Posted by: Murphinator - M/ 5'10"/ 185lbs at January 1, 2014 6:08 PM

Go Crossfit Riverfront!

Comment #8 - Posted by: John Bogucki at January 1, 2014 6:55 PM

I love that video!

Comment #9 - Posted by: Glorybelle (F/44/5'5/135) at January 1, 2014 7:27 PM

Good on you Mikaelyn!

Comment #10 - Posted by: Drew at January 1, 2014 7:33 PM

Solid work, Mikaelyn.

Comment #11 - Posted by: Scott Dyer at January 2, 2014 3:20 AM

Attention any of you other long-term posters: take a gander at who else posted their results yesterday. All-Star city. Not sure what's up, but I'm hugely happy to see that.


Comment #12 - Posted by: bingo at January 2, 2014 4:43 AM

PU/C&J/Push-up WOD. Details there.

Comment #13 - Posted by: bingo at January 2, 2014 8:35 AM

@Bingo, I noticed the all-star posters yesterday and commented about it. Very good to see them join in the conversation.

Comment #14 - Posted by: Glorybelle (F/44/5'5/135) at January 2, 2014 9:57 AM

They were all trying to get a free t-shirt! DUH! Either that or they're tuning into the Newbie Chronicles for a refresher.

Comment #15 - Posted by: jeff - 6/215/42 at January 2, 2014 10:57 AM

WOW I love Miranda's rap hahaha

Comment #16 - Posted by: Dave at January 2, 2014 11:09 AM

This is my CrossFit story. It's also my 2013 recap. It's long. I'm posting it on a rest day so as not to clutter things up too much.

I started exercising for the first time in my life in July of 2012. I weighed 211 pounds, and at 5'9" wasn't too happy with myself. I did two rounds of Insanity and then a round of Asylum, and dropped to 165 over the course of 6 months. But I was bored of watching DVDs for exercise. I read a little bit about CrossFit and purchased a kettlebell and a jump rope and attempted to do some workouts on my own at a local park during my son's soccer practices. It was a valiant effort, but in hindsight every movement would have been a "no rep". I just didn't know what I was doing. But it was fun, and different, so I kept at it for a couple of weeks and enjoyed it. I subbed and scaled many things.

On March 7, 2013, a neighbor of mine invited me to do open workout 13.1 in his garage with him. He had scaled the WOD for himself, and had 65# on the bar for snatches. I couldn't snatch it. It turned into a wide deadlift to push press type monstrosity. Still, I could that as my first official CF workout. March 7 was my start date.

It snowballed from there. I purchased a Rogue bar, and 450# of bumpers. I bought an abmat and a heavier kettlebell, along with a plyo box. I loved it, but 4 weeks later I was tired of having to clean everything from the floor. I also didn't have a pull-up bar and was using monkey bars at the park down the street, so I bought a Rogue squat stand with a pull up bar. I then bought a Dynamax ball, and several Rogue speed ropes and then I had to get some wooden rings, right? Next was a 2 pood Kettlebell, and some mobility stuff, and parallettes and the list goes on. I'm blessed to have a wife that puts up with me. I had to buy a rower! The end result is pretty sweet home gym.

From March to July I followed main site every day. I got better at many things, but I still had to scale a lot of stuff. I felt I needed to gain some strength, so I switched to CrossFit Football because it has a linear strength progression in addition to metcons. It is a CF-certified specialty program, and it's amazing. I now follow it pretty strictly, while doing main site occasionally if I need a longer metcon or if it looks fun or I want additional workout. The CFFB strength progression is awesome. I still scale some things, but a lot of the Rx main site WODs are doable for me now.

Here are some numbers for me after 9 months of being immersed in CrossFit:

Double unders unbroken
March - not a single one. First one was in June.
now - 47

100 Double unders
October - 3:27
now - 2:47

Back Squat
July - 155 x 1
November - 265 x 5, 3 sets

June - 295 x 1
December - 365 x 5

Power clean 1RM
August - 130
November - 182

April - 11 rounds
October - 18 rounds

April - 12:36
September - 10:50

September - 6:13
November - 4:35

5k run
September - 31:17
October - 22:54

I post every day on main site, even if it's a CFFB WOD, because it still feels like home and I like having an archive of what I've done all in one place. But mostly it's because I love the regulars around here and really enjoy reading about the progress everybody is making. It's been a fun 9 months hanging out with all of you. I hope I have many more years in front of me.

Comment #17 - Posted by: Gavin at January 2, 2014 11:26 AM

My CF story and 2013 recap in the filter.

Comment #18 - Posted by: Gavin at January 2, 2014 11:27 AM

What a positive motivational example for this year's crowd of new CFers. Thanks for your frequent postings and tips.

Comment #19 - Posted by: Jim R./51/5'8"/160 at January 2, 2014 12:22 PM

Well done Gavin! I enjoy reading about the huge success people have will crossfit, those numbers are definitely an inspiration

Comment #20 - Posted by: Boo Boo f/25/150/5'8" at January 2, 2014 12:58 PM

Gavin - awesome progress this year, you certainly worked hard for it! Thanks for sticking around and helping out.

Comment #21 - Posted by: Joe Northside m/35/70"/200 at January 2, 2014 3:36 PM

Gavin- great story! Thanks for sharing it. Keep posting your CFFB WODs too. I always enjoy seeing your progress.

Comment #22 - Posted by: Kevin C. (M/54/5'11"/176) at January 2, 2014 3:36 PM

Missed yesterday. So, made this up for today:

12 minute amrap

5 push ups
10 squats
15 sit ups

Carole= 15 rounds + 5 pu + 10 sq
Kevin= 13 rounds + 5 pu + 10 sq + 5 su

Comment #23 - Posted by: Kevin C. (M/54/5'11"/176) at January 2, 2014 3:39 PM

Good on ya, Gavin.

Comment #24 - Posted by: bingo at January 2, 2014 4:23 PM

1) 5/3/1 Strength Program
Strict Shoulder Press Deloading Week
Warm Up 3x5
1. 60#
2. 80#
3. 95#
Working Sets
1. 95# x 5
2. 100# x 5
3. 110# x 5

2) Metcon - 10:14
400m Row between each round - sub w/ sumo dead high pull

3) Clean and Jerk
AMRAP in :20, then rest 1:40 between rounds
3 rounds @ 185# Reps per round 2/2/2
3 rounds @ 165# Reps per round 3/3/4
3 rounds @ 145# Reps per round 5/5/5
3 rounds @ 125# Reps per round 6/6/6
3 rounds @ 105# Reps per round 7/7/7


Comment #25 - Posted by: Dustin at January 2, 2014 4:57 PM

I PR'd the H out of my rest day!!

Comment #26 - Posted by: Steven Jerome at January 2, 2014 5:22 PM

Squat 3x5 @ 135# (reset to 14" depth). Floor press 3x5 @ 167# (PR).

WOD: Double unders, practice reverse roll to support for 15 minutes and 3 x 400m run 1:1 work/rest with negative splits. Finished at 1:44 pace.

Comment #27 - Posted by: Gavin at January 2, 2014 5:28 PM

So I know today was a rest day but I spent all day driving back to Santa Maria from Spokane, WA. So I just ran 4 miles and and did 2 sets of max pull ups and 25 push-ups happy new year.

Comment #28 - Posted by: David Barnard at January 2, 2014 9:01 PM


Gavin, thanks for sharing. Our stories are pretty similar, except for two things: 1) I had prior experience with functional-ish training before my CF obsession started in 2011(I was the one pushing for back squats when everyone else wanted to triceps extend) and 2) your gains are much more dramatic than mine. That speaks to your dedication and grit, for sure. Keep up the great work!

Comment #29 - Posted by: Chris Luka at January 3, 2014 3:25 AM

5 weighted pullups (10#)
10 pushups with ft on 36 inch box
15 squats (25# plate)

in 20 minutes did 9 complete rounds plus 5 pullups and 10 pushups, for a total of 285 reps.

Still sore from WOD from wednesday, so squats killed me. :)

Comment #30 - Posted by: Jill 26/5'2/100lbs at January 3, 2014 6:25 AM

I tried to upload my backward roll video on the comments for Jan 1, 2014 but it hasn't showed up yet. I counted comments with video attachments and I am still within the first 500. I'm thinking maybe the comment thread maxes out at 600 comments. Posting it here too.

Comment #31 - Posted by: Wil Escalante at January 3, 2014 9:53 PM


5K: 29:20

Comment #32 - Posted by: mom to five at January 6, 2014 7:13 PM
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