January 6, 2014

Monday 140106

Rest Day


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CrossFit MASS.

"Life Under the Big Top" by Emily Beers, CrossFit Journal article [pdf]

Posted by Pukie at January 6, 2014 5:00 PM

Phew, that was some work, eh? Here you go, your first Rest Day after a full 3 days “ON”. So, what’re ya gonna do?


That’s right, nothing at all. All Newcomers to CrossFit.com are hereby commanded to REST. No exercise. A little stretching or mobility at most. Seriously, take a nap. Drink a beer. Hop in the Hot Tub. Splurge on a massage. Get la__. You get the idea.
Recovery is important. You’ve made a nice little start here; we’re all intrigued enough to want to see how you do in your second cycle.

Here’s some homework: explore CrossFit.com. Read the FAQ in its entirety. Download the “What is Fitness” .pdf and see if you can memorize “Fitness in 100 Words”. There are literally hundreds of videos here on the Main Page, all kinds of stuff you can watch. Start with anything that has “Coach” or “Greg Glassman” in the subject and go from there. Make sure you set a timer, though, or you may get so sucked in that you miss key life stuff like meals, work, your Anniversary…

I’ll touch on a lot of that stuff on upcoming Rest Days, but for now it’s Monday and I’ve got a day job. CrossFit is as intellectually engaging as it is physically. If you are new take a powder, fire up your computer, and dive into the treasure trove that is CrossFit.com.

See you tomorrow.

Comment #1 - Posted by: bingo at January 5, 2014 5:22 PM

I need this after all those sdhp's and today's ghd's

Comment #2 - Posted by: Brent L. at January 5, 2014 5:28 PM

Thank u for keeping up with this Bingo. I look towards each days WOD like it's a second occupation! :)

Comment #3 - Posted by: Chris at January 5, 2014 6:29 PM

Made up Hard Cindy today, running behind on everything. 9 rounds and 2 pull-ups, with 15 pounds in my back pack, everything else RX'd. Brutal!

I'm at the one year mark for crossfit...down two pants sizes, getting 90s on my fit tests, doing pull ups (and weighted pull ups!!), hspus, and 200lb lifts for the first time ever. But more importantly, I'm the healthiest, physically and mentally I've ever been. Thanks HQ!

Comment #4 - Posted by: Deidre at January 5, 2014 6:55 PM

@ Bingo-Thanks
@ Joe N. D.S. Kevin C. Jim R. Glorybelle, Gavin it is awesome seeing your hardwork and it keeps me on my toes. More importantly-we are getting better than yesterday. Have a great rest day.

Comment #5 - Posted by: Mike Andridge/43/5'8"/175 at January 5, 2014 8:09 PM

Lima's toe touch is ridiculous. Any cheerleader would kill her nearest Homecoming Queen rival for that action. Good article Emily.

Comment #6 - Posted by: Rob at January 5, 2014 8:13 PM

Haha no rest days for the soldiers! But I'm for sure gonna take it easy with PT tomorrow morning. Thanks Bingo keep it up!!

Comment #7 - Posted by: Jared-Lee Bone at January 5, 2014 9:04 PM

Rest day is well needed!! Look forward the next cycle, decided to follow .com for 2 month to get some inspiration and development in my workouts. Here we go!! :))

Comment #8 - Posted by: Sara at January 6, 2014 12:20 AM

It's like the holidays keep on going! I always love Bingo's year-beginning commentary, and seeing all the stars come out to play and post is just fantastic. What a fun way to start the year. Thanks to everyone for your posts, this long-time lurker wishes you all a great 2014.

Comment #9 - Posted by: JM at January 6, 2014 2:29 AM

Visited Florida recently and worked out at Crossfit Springhill. Thanks to Jesse and Natalie Durrum for welcoming me to their box.
Also thanks to Spencer Hendel for the chat we had recently.

Comment #10 - Posted by: drw at January 6, 2014 3:35 AM

@bingo - for me, New Year's marked the end/beginning of a long benchmark... AMRAP (as many resolutions as possible) in 365 days

@Mike Andridge - thanks, you too!

Comment #11 - Posted by: Joe Northside m/35/70"/200 at January 6, 2014 5:43 AM

In the spirit of @bingo's advice - do research! - here's a link to get you started... the iconic "CrossFit (Level 1) Training Guide"


Comment #12 - Posted by: Joe Northside m/35/70"/200 at January 6, 2014 5:43 AM

Barefoot rope climbs looks painful, but the jeans are a good idea.

Comment #13 - Posted by: Sugar Land at January 6, 2014 6:36 AM

Made up the row snatch wod
23:35 @ 45# bar for form
Then 5 rounds cffb
Front squats @ 95# 5 reps
20 lateral plyo skier hops

Pull ups

Comment #14 - Posted by: D.S. at January 6, 2014 6:51 AM

These first coupla days of reading comments has been great. Everything I imagine the community wants it to be. Bingo is gracing us with his knowledge and gift of prose (you really should write a book, Bingo) I love reading his posts. He is the most encouraging person here. I always say, Mrs. Bingo is one lucky lady.

The other elites are posting their results which (for me just the less-than-average athlete) is like meeting your favorite sports hero. Other athletes, as average as me, are posting their results, without fear of looking like scrubs.

Thank you everyone. I learn from, and gain encouragement from the newb to the elite. I need that, since it's just me in my basement or backyard. I hope we can all stay this classy thruout the year.

Comment #15 - Posted by: NNKMelissa 49/124/5'4 at January 6, 2014 7:42 AM


1)5/3/1 Squats Working Sets 3x5 (245#/260#/275#)
2) Sunday 140105 - 12:02
Scaled Squats to 25 reps per round
Sub GHD for 50 straight leg sit ups.
Did 3 rounds of straight leg sit ups - no back extensions.

Have a great morning and we will be back for afternoon work!

Comment #16 - Posted by: dustin at January 6, 2014 7:43 AM

Anyone, why do some post get directly posted and other have to be submitted for blog owner approval?

Comment #17 - Posted by: dustin at January 6, 2014 7:44 AM

This is my first transition into a New Year while doing CrossFit and it's great to see how welcoming this virtual Box is to newcomers and old salts, alike. I get lots of encouragement here and am glad to pay it forward!

@Mike Andridge, back at ya!

Comment #18 - Posted by: Glorybelle F/44 at January 6, 2014 7:44 AM

filtered comments

Comment #19 - Posted by: Glorybelle F/44 at January 6, 2014 7:45 AM

Mike Andridge, we're all keeping each other on our toes, just like in a physical box! And real gratifying to see so many PRs from our box-mates.

As for today's WOD: as rx'ed.

Comment #20 - Posted by: Jim R./51/5'8"/160 at January 6, 2014 7:57 AM

Don't worry about getting caught in the filter dustin. Every Newbie post has been caught so far, and yesterday's Sunday musings never made it out at all. Don't take it personally.

Comment #21 - Posted by: bingo at January 6, 2014 8:06 AM

I got stuck in cyberspace, too. Still trying to say thank you to Bingo (encouraging), the elites who are posting (challenging/awesome), the newbs who are posting(encouraging, as well). I learn from most all the posts.

I'm a lone basement/backyardigan & I need all this to keep me going. I hope it stays this classy and encouraging all year. Cheers in the new year to all.

Comment #22 - Posted by: NNKMelissa at January 6, 2014 8:14 AM


Encouraging? You bet. Classy? LOL, wait for the first semi-undressed photo or F-bomb!

Comment #23 - Posted by: bingo at January 6, 2014 8:23 AM

Just read Emily Beers' Life Under the Big Top. There are examples of accidents and injuries within the athletic/sports based company, Cirque du Soleil. The tone of the piece is that injury is unavoidable and a death is a freak accident in which the victim did something wrong.

Its clearly a precursor to the Open, during which people will suffer injuries, some minor, some requiring surgery. Don't accept the unavoidable part, however.

You will choose to participate. You will assess your abilities and strength. You will push through fatigue. You will sacrifice form for speed. You may ignore a preexisting condition. You have full control of your actions during this season.

Comment #24 - Posted by: Sugar Land at January 6, 2014 8:43 AM

Did the row/snatch couplet with 75# for the snatch.
19:08, but totally skipped the 500m row due to mental fatigue, guess I need a workout partner.

Comment #25 - Posted by: Ryan M/35/177 at January 6, 2014 9:07 AM

on my rest days, i do

interval runnings - coz i want to get fitter

swimming - coz i suck at it


is this okay, Bingo?

Comment #26 - Posted by: yanglin at January 6, 2014 9:54 AM

My rest day will be made up of some light rowing, and a quick "Grace", then a nap with the cat.

Comment #27 - Posted by: Price at January 6, 2014 10:45 AM

Did yesterdays WOD today, results there.

Comment #28 - Posted by: Tomas 39/5´8/154 at January 6, 2014 10:56 AM


If you are new to CrossFit and doing the Main Page WOD with very little CrossFit experience, then NO I would not do the supplemental work you describe. This is powerful stuff and you want to make sure that you can safely handle the volume and intensity.

Having said that, if you go back to 1/1 and read my intro, the Newbie posts are specifically geared toward not only the CrossFit newcomer, but especially toward the New Year's revolutionary who hasn't really done much physically for awhile. Not you? Got a bunch of CF or lots of fitness coming in? YMMV (Your Mileage May Vary) and maybe you can handle the added load of supplementary work.

Me? I'd be content to nap with Price's cat!

Comment #29 - Posted by: bingo at January 6, 2014 11:00 AM

With CrossFit becoming more and more popular all over the world, does the company worry about terrorists using this fitness methodology to become better at killing Americans? After all, if CrossFit is good for the terrorist hunters, wouldn't it also be beneficial for terrorists?

Comment #30 - Posted by: J.T. at January 6, 2014 11:18 AM

re:20 bingo - yeah, I know. Been reading these for 5 years or so. I used to be MDMelissa. You and I have actually had back and forth. That's why I can still say, "Mrs. Bingo is a very lucky lady. And the Bingettes have a great dad". I'm pretty sure there are Bingettes...

Bets on how long it takes for the first 'offensive' picture (I say next WOD)

Comment #31 - Posted by: NNKMelissa at January 6, 2014 11:45 AM


I kinda thought that was you! We had very cordial exchanges of ideas, the way it's supposed to be. Here's hoping for more of the same in 2014.

There are, indeed, 3 bingoettes: The Heir, Lovely Daughter, and Lil'bingo.


Comment #32 - Posted by: bingo at January 6, 2014 12:47 PM

No Rest for the Wicked and my Clients tell me i am Wicked, So...

35 Muscle Up's For Time: 12:42

Then 5 Rounds For Time of
15 Ring Dips(Strict)
15 Ring Pull Up's (Butterfly)

And Done =)

Comment #33 - Posted by: James C M/29/5'8"/165lbs at January 6, 2014 1:06 PM

Nice long jog this morning I think maybe 6 miles, first time back with the squad since the holidays. I can tell who sat on their butts the whole time.

Comment #34 - Posted by: Jared-Lee Bone at January 6, 2014 2:00 PM

CrossFit football.
Conditioning: 5 rounds of front squat max reps and 40 lateral plyo skier hops. Completed 25 total FS @ 155#.

Strength: Shoulder press 2x122#. Failed 3rd rep. Reset. 3x5 @ 110# completed.

Cash out: 4 rounds of 10 KB swings 2 pood & 10 DUs.

Comment #35 - Posted by: Gavin at January 6, 2014 2:48 PM

Karey sub body weight and 20 reps/rd

Nate sub 45# and 35 reps/rd

Comment #36 - Posted by: Nate at January 6, 2014 3:29 PM

Three pr's today
Fran - 3:20 at box prev 4:10
Grace - 2:15 at box Prev 2:20
Squat snatch - 205pd in garage

Comment #37 - Posted by: hollyhog at January 6, 2014 3:48 PM

ok..so I am officially involved in this CF mess. My friends have harassed me for quite a while to get me in it..I balked..every reason known to man.. But secretly I knew it was me. I have worked out in a similar fashion but never followed any plan. Now that I have been doing most of the workouts for 3 weeks now I have to say its really a blast. I also enjoy the reading of posts, seeing what is hard for others. I have this amazing idea that while I am feeling sick during a hard workout that I am the only one feeling that way and everyone else just breezes through it..IE.. Burpees of doom. Having read that other too hate them gives me joy..haha. I am nuts I know. And those nasty toes to bar..death to them.
so anyway, I like this stuff and enjoy everyone's articles about their torture and joy through the workouts. I finally am getting the terminology down..The WOD (workouts of death) are great.
Do the workouts progress with some sort of idea in mind? Legs one week and upper body more the next for example?
Ok..thanks for the time.
BTW Alglaroth is not found in modern Western civilized name books hehe..

Comment #38 - Posted by: Aglaroth at January 6, 2014 4:46 PM

Afternoon Metcon
30/20/10 of:
95# Power Snatch

Time: 23:26 - first time doing this high of volume on hspu's. Learned how to kip them today out of desperation.

Comment #39 - Posted by: dustin at January 6, 2014 5:38 PM
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