January 10, 2014

Friday 140110

Rest Day

Enlarge Image.

CrossFit Ursa.

"Tending Bar" by Andrea Maria Cecil, CrossFit Journal article [pdf]

"Bartendaz: 'Mind Up'" - CrossFit Journal video [ipod] [mov] [HD mov]

Behind the Games: 2013 - Video Series
Part Three Snippet - [video]

Posted by Pukie at January 10, 2014 5:00 PM

apparently the guy on the left lacks the hip mobility to squat below parallel. doh.

Comment #1 - Posted by: Mel 40m/5'10"/180 at January 9, 2014 5:15 PM

Ok, that is the single most precious and funny photo yet to appear on CrossFit.com. I'll be sharing that all over the place when it shows up on FB!

Comment #2 - Posted by: bingo at January 9, 2014 5:23 PM

Great job Hassan and the rest of the Bartendez Crew! Thanks so much for posting this, CF. Watching it made my evening!

Comment #3 - Posted by: D. Richards at January 9, 2014 5:24 PM

Another cycle for the ages comes to a close. If you did all three WODs I probably don’t have to work all that hard to get you to rest today, do I?

The WODs thus far have been pretty robust with long efforts in most. We’ve seen some very experienced CrossFit athletes scale these in order to obtain the desired stimulus while at the same time remaining safe. Inevitably, though, we are going to have a WOD come up that is rather short, or one that involves a max effort in a single lift. This will be followed, as Spring follows Winter, by a litany of questions that basically all say: “Is that all we do today?” Let me pre-pre-answer that here on Rest Day:

Yes. And also, No.

Yes, if you are not someone who is actively training as a full-time CrossFit athlete, it is most likely that the WOD is all of the training that you should be doing on any given day. CrossFit is a strength and conditioning program that will produce an amazing amount of both, leading to something that is measurably beyond just fitness. Something like Wellness. The WOD is our workout.

No, it’s not all we do on any given day, though. Soon to come (kinda surprised it hasn’t arrived yet) is the question about warming up. What kind of warm-up do you guys do? What is the recommended CrossFit Warm-up (CFWU). Up over yonder in the “FAQ” is the official CFWU. 3 rounds of 15 Pull-ups, 15 Dips, 15 Sit-ups, 15 Back Extensions, and 15 seconds of a Samson Stretch on each side. Kinda sounds like a workout in itself, huh? This spawned a whole genre of T-shirts with sayings like “Our Warm-Up is Your Workout.” I’ve always liked that one!

Your warm-up should be dynamic, literally warming your muscles and getting loose through movement. I did this exact W/U before pretty much every WOD for 6 years; it is the main reason why I can now do a boatload of PU in a WOD. What if the WOD has some (or all) of the movements in the CFWU? Easy. You can drop the movement, do fewer, or sub for a similar one. For example, I will do hanging ring rows if there are lots of PU in the WOD. Alternatively, if the WOD is heavy on Olympic lifts like the Snatch I might substitute the “Burgener W/U”, also conveniently located in the “Exercises and Demos” here on the Main Page. Sometimes I just do the Burgener W/U to drill my Oly lift technique if the WOD has lots of stuff like PU or Dips anyway!

The Main Page is becoming a happening place again, and it’s hard to describe how pumped I am about that. No joke, the cyber-gym was my only gym for 6+ years. I’ve made some really good friends here, friends I go out of my way to see in person all over the world. How cool would it be to see 1000 posts/day again?!

Enjoy your Rest Day. I’ll see you tomorrow.

Comment #4 - Posted by: bingo at January 9, 2014 5:26 PM

Yep, batting 1.000. You know what, you know where.

Comment #5 - Posted by: bingo at January 9, 2014 5:33 PM

http://www.youtube.com/watch?v=7Iaxr1Azamk some video of the Day of movement. Awesome.

Comment #6 - Posted by: mikev at January 9, 2014 5:43 PM

Great photo!
One question (probably everybody did this question once):
I'm new at crossfit and don't whant to have a rest day (to excited with the training)... What should I do? I've been doing circuit training for 1 year and moved to crossfit this week. My fitness is good.
It is 23:50 at brazil and im going to sleep, so hopefully when I wake up tomorrow (at my rest day) there will be an answer
Thanks a lot! And good night/morning for everyone.

Comment #7 - Posted by: Molina at January 9, 2014 5:54 PM

Yippee it's a rest day!!! I'm trashed after the last 3 days of WODs. My entire back is sore. Time to relax those muscles and get ready for the next cycle.

Comment #8 - Posted by: Glenn M/43/70"/186 at January 9, 2014 5:57 PM


Rest Grasshopper. Just chill. Get a massage. Sit in a hot tub. Drink a beer. Get la_d. Seriously.

You'll thank me later.


Comment #9 - Posted by: bingo at January 9, 2014 6:07 PM

Loved the video. Keep up the great work bartendez you guys are pretty amazing. Is that Matt chan sling shoting Spealer to Rich?!

Comment #10 - Posted by: hollyhog at January 9, 2014 6:18 PM

Awesome video strong work guys.

Comment #11 - Posted by: Matt Price at January 9, 2014 6:26 PM

Molina, you need to rest. Your body makes progress from the recovery, not from the stress of the workout. It's great you're excited but stick to the plan.

Comment #12 - Posted by: Steve S at January 9, 2014 6:26 PM

Wow, incredible to watch those bartendaz! Thought I'd post my appreciation for once. Thanks for the enrichment.

Comment #13 - Posted by: Gfunk m/35/72/205 at January 9, 2014 6:43 PM

The Bartendaz video is extremely cool, and I need one of those CF Concrete Jungle wool hats.

Comment #14 - Posted by: Pat Sherwood at January 9, 2014 7:07 PM


Comment #15 - Posted by: Tim at January 9, 2014 7:16 PM

Lol after the WOD today I literally said "OH THANK GOODNESS!" when I saw tomorrow was a rest day :)

Comment #16 - Posted by: Christopher at January 9, 2014 7:18 PM

Strength: squat 3x5 @ 150#.
WOD: 9:39. 21-15-9 reps of bench press 115# & pull-ups.

Yesterday was CrossFit Football rest day.

Comment #17 - Posted by: Gavin at January 9, 2014 7:39 PM

Yeah! Rest Day!

Comment #18 - Posted by: Todd at January 9, 2014 8:03 PM

Bartendaz - good stuff!

Comment #19 - Posted by: TomW at January 9, 2014 8:18 PM

Rest day....at last!! My hamstrings are still fried after all of those deads the other day.

Comment #20 - Posted by: Johan at January 9, 2014 10:32 PM

24 rounds of rest EHOTH!!!

Comment #21 - Posted by: Luuk at January 9, 2014 10:36 PM

With Glenn on the body aches. I will enjoy this rest day. Friday is also one meal cheat day. Surf and Turf at Dragon!

Comment #22 - Posted by: gimpy at January 9, 2014 10:44 PM

Happy with the rest day, shoulders are killing me from yesterday...

Comment #23 - Posted by: Koen at January 10, 2014 12:42 AM

Only did 1 of 3 this cycle. After a 4,5 hours tattoo session yesterday my brain was like mash and my muscles like jelly. Happy to see whats coming next!! :))

Comment #24 - Posted by: Sara, Sweden at January 10, 2014 12:49 AM

Thanks @Bingo and @Steve S.
I'll rest!
See you tomorrow.

Comment #25 - Posted by: Molina at January 10, 2014 1:13 AM

@bingo : I didn't come so often in the comment section of the WODs, or i use to read them real fast (just to see others "numbers", or how they sub some kind of exercise).
But then, few days ago, I read one of your post... And I'm here, in the comment section on a rest day (oh yeah!), please to read you.
So, thank you for all your advices and kind words! And see you tomorrow :)

Comment #26 - Posted by: PikiGuu at January 10, 2014 2:08 AM


Some people work on technique on rest days. I think that doing sport is a good idea. I do judo, and when I can enjoy getting on the mats on rest day. I also enjoy the gymnastic movements, go to www.gymnasticswod.com for some suggestions on gymastics movements that you could practice. But otherwise, actual rest is what I'm doing.

Comment #27 - Posted by: brad at January 10, 2014 2:11 AM

Lovely rest. I've done programming before without pure rest days, and you will burn out.

Comment #28 - Posted by: Brad Burris at January 10, 2014 3:22 AM

Had to have a rest day yesterday so did yesterdays WOD today!
5 Rounds of:
400m run
21 reps db Clean and jerk (scaled to 16kg Db's)

Time: 29:48

Almost needed a bucket!!!

Comment #29 - Posted by: Justin at January 10, 2014 4:36 AM

Had to have a rest day yesterday so did yesterdays WOD today!
5 Rounds of:
400m run
21 reps db Clean and jerk (scaled to 16kg Db's)

Time: 29:48

Almost needed a bucket!!!

Comment #30 - Posted by: Justin at January 10, 2014 4:37 AM

I generally do either yoga, stretching, core, or technique work on rest days. Also, I've got a great couple of MMA cardio workouts that work well.

Comment #31 - Posted by: Zac at January 10, 2014 4:56 AM

@Gfunk - thanks for the kind words yesterday! It's awesome that you've decided to post, looking forward to seeing your times in the coming months (especially since we have similar body types haha)

@D.S., Jim R., Kevin C., Glorybelle, Gavin, Mike Andridge, ChuckB, Bill M. - great work this past week!

All Newbies should check out the best CrossFit advice ever:


Comment #32 - Posted by: Joe Northside m/35/70"/200 at January 10, 2014 5:30 AM

Mr. Giant, and all Bartendaz everywhere, and (not least of all) CrossFit Media: Thank you for the inspirational video. I've said it before, and I'll say it again: this is what sets CrossFit apart. CrossFit is inspiring, on multiple fronts, simultaneously. Forging a new kind of fitness...Defining the undefined...Creating new paradigms...Hero WODS...Changing lives. The magic is in the movements, and the movements continually create (more) magic.

Comment #33 - Posted by: Soos at January 10, 2014 5:37 AM

Best picture ever... but I was hoping I could click on something and it become A VIDEO. Zooming Kid!!!!!! LOL
Need more of this comic relief.

Comment #34 - Posted by: Keith T at January 10, 2014 6:00 AM

Great job on the photo. Its inspiring to see HQ promoting alternative lifestyle families so publicly on the mainsite.

Comment #35 - Posted by: Sugar Land at January 10, 2014 6:05 AM

Making up the deadlift/SU combo today - will require some precise technique to rub the other side of my tailbone raw.

It's fun having the virtual hangout, Bingo, forgot how much I enjoyed it

Comment #36 - Posted by: Apolloswabbie 72" 195# 49 at January 10, 2014 6:06 AM

Love this site, love the workouts, and bingo.. keep the entries rolling bud, I look forward to em everyday!

Comment #37 - Posted by: SteveM at January 10, 2014 6:21 AM

Thanks a lot @brad and @zac !
Great community here :)

Comment #38 - Posted by: Molina at January 10, 2014 6:34 AM

Bingo! I know why they call you that now.. while searching the comments for answers to my questions about the WOD, I find your supremely helpful comments.. BINGO! Seriosly though, thanks for the breakdowns! They're extremely helpful!

Comment #39 - Posted by: John at January 10, 2014 6:37 AM

Bartendaz- That is a GREAT story! Everyone should be sure to watch the video.

Comment #40 - Posted by: Kevin C. (M/54/5'11"/176) at January 10, 2014 6:44 AM

That video is mind blowing
rx'ing this wod today for sure

Comment #41 - Posted by: Mike Andridge/43/5'8"/175 at January 10, 2014 6:49 AM

Nice to see the Bartendaz stuff, but I've been a long time fan of the Bar-Barians -- check them out as well.

Comment #42 - Posted by: Bill M. m/49/5'3"/135 at January 10, 2014 7:04 AM

this was sweet one of my favorites so far

Comment #43 - Posted by: Eddie McKay at January 10, 2014 7:06 AM

500m row (just because I got my C2 rower yesterday and couldn't wait to use it.)
Scaled to #25 DB

Comment #44 - Posted by: Belisa at January 10, 2014 7:23 AM

Molina, one of the CrossFit mandates is "Try new sports often." Which always made me wonder, if I'm completely destroyed by the WOD 6 days a week, when do I try new sports? Maybe on a rest day. If I feel up to it.

Comment #45 - Posted by: Roger in Phx at January 10, 2014 7:35 AM

Great video today!
Bartendez! get it

Comment #46 - Posted by: jla at January 10, 2014 7:38 AM

Regarding warmups, I've been doing a version of the CrossFit warmup every day for the last year. It's helped my pullups a lot. I also do some single-unders just to get my heart rate up a little.

But lately I've started thinking, if constant variation is good for the WOD, constant variation should be good for the warmup. Not durations and intensities necessarily, but at least the movements I'm doing. So I've started to change it up, put in pushups for dips, lunges for squats, and add one thing from the Suck List each day. I think this will do for pistols what the CFWU did for my pullups.

Comment #47 - Posted by: Roger in Phx at January 10, 2014 7:41 AM

Yesterday's WOD@ 5 rds for time: 400m run, 15 DB C&J (20kg). 19:54 - glutes firmly in the Hurtlocker from yesterday's DL.

Comment #48 - Posted by: Andy Lock at January 10, 2014 7:56 AM

As a newbie who just crossed over from powerlifting on Tuesday, this was a much welcome rest.

Comment #49 - Posted by: James at January 10, 2014 8:04 AM

Bingo, your thoughts are much appreciated by the new folks, as well as many others here, I'm sure. Thanks very much for the service you provide.

Comment #50 - Posted by: Robby at January 10, 2014 8:31 AM

Praise the Lord for rest day. Almost chickened out and rested yesterday.....feels good to persevere. Thanks to Bingo, pros, and others for consistent motivation and teaching.

Comment #51 - Posted by: Bo R. at January 10, 2014 8:38 AM

@Roger in Phx, if you are destroyed 6 days a week, then what is the point of CrossFit? Cut down to 4 days a week and enjoy life. Play with the kids, try new sports, go for a walk for active recovery.

@Joe N, thanks for your kind words.

@Bo R., no shame in resting. Nobody said you had to follow 3 on 1 off. 2 on 2 off would probably be better if you are untrained. You should be having fun and avoiding injury.

Comment #52 - Posted by: Gavin at January 10, 2014 9:34 AM

@ Joe Northside, he said:
"All Newbies should check out the best CrossFit advice ever:"


Wow, thank you Joe. Not only did I learn a new squat (Zercher Squat) but the advice in the last 20 ways spot on! Thank you, thank you, thank you!

Comment #53 - Posted by: Keith T at January 10, 2014 9:35 AM

Joe N- thanks much! My low back is feeling it today.

I am still very impressed that you are able to do two workouts a day most days, while I'm barely recovering on my every other day schedule!

Comment #54 - Posted by: Kevin C. (M/54/5'11"/176) at January 10, 2014 10:19 AM

Joe N. -- thanks! I'll second what Kevin said about you consistently doing 2 workouts a day. I can only dimly remember being a youth of 35, training as much as I wanted and needing minimal recovery ;)

Comment #55 - Posted by: Bill M. m/49/5'3"/135 at January 10, 2014 10:27 AM

Kevin -- I didn't realize you went to an every-other-day schedule. I've been doing a lot of 2 on/ 1 off myself lately. 30+ years of reps and meters catches up with you eventually, I'm disappointed to report.

Comment #56 - Posted by: Bill M. m/49/5'3"/135 at January 10, 2014 10:33 AM

Bill- I sure hear you. And, you aren't even 50 yet! Good thing you are getting smart now.

I have been doing the first wod of each cycle, and taking off day #2. Then, on the third day, picking between wod #2 and #3. This seems to be working pretty well for me.

Comment #57 - Posted by: Kevin C. (M/54/5'11"/176) at January 10, 2014 10:45 AM

Bill- filtered. Check later.

Comment #58 - Posted by: Kevin C. (M/54/5'11"/176) at January 10, 2014 10:46 AM

caught up with GHD-Deadlift WOD, numbers there.

Comment #59 - Posted by: Gfunk m/35/72/205 at January 10, 2014 10:47 AM

So last night I saw the movie Lone Survivor (Go see it!) and today I watched Murph the Protector (Documentary on Michael Murphy). I was far too amped up and grateful to these men who gave their lives protecting ours for a rest day.

Did Partner Murph in my garage with a buddy.

Run 1 mile
100 pull ups
200 push ups
300 Squats
Run 1 Mile
All with a 20# vest.


Comment #60 - Posted by: Deano at January 10, 2014 10:51 AM

Saw the movie "Lone Survivor" last night and today watched "Murph the Protector" and was far too amped to take a rest day today. So grateful and thankful for these men and all our service men who give their lives protecting ours.

Did Partner Murph today in my garage and ran in the snow.

Run 1 Mile
100 pull ups
200 push ups
300 squats
Run 1 mile

All with a 20# vest.


Comment #61 - Posted by: Deano at January 10, 2014 11:07 AM

Did technique training today. Worked on snathes.

Comment #62 - Posted by: Øystein Marcel Kalma at January 10, 2014 11:32 AM

Thanks man. Yeah, I totally believe in rest and modification. I'm a CL1 and fairly fit, just made it a point to make 2014 a no excuses year for myself. So far all you guys have helped me stay on point. Thanks!

Comment #63 - Posted by: Bo R. at January 10, 2014 12:16 PM


Comment #64 - Posted by: Darrell at January 10, 2014 12:43 PM

@Joe N., back at ya, and thanks for the video link. Miranda O is hilarious. I agree with Pat Sherwood, and I'm having a blast! Today I will absolutely have fun resting. :)

Comment #65 - Posted by: Glorybelle F/44 at January 10, 2014 12:50 PM

CrossFit Football
Strength: power clean 5x3 @ 157#
1. 8 rounds of 250m row/30s rest. 55.5 was fastest split.
2. 8 rounds of 60y sprint/30s rest. 9.67 was fastest split.
3. AMRAP 8 minutes of 5 power clean 135# and 5 ring dips. Completed 4 rounds + 2 clean/push press.

Comment #66 - Posted by: Gavin at January 10, 2014 1:06 PM

Been following Westside for the last couple months, back into CF to get my endurance ready for coaching/ Tough Mudder

5x3 power snatches @ 115#

21-15-9 FT
DB power snatches @ 50#
box jumps @ 20"

Yeah, really need to get that endurance back. -__-

Comment #67 - Posted by: Vinny at January 10, 2014 1:08 PM

@Deano, great snow Murph time!
@Bo R, you're a stud. Keep it up.
@Kevin, I hope I can do 1/4 of what you do when I'm your age. I mean it. I knew CF was tremendous when I saw 50+ year olds destroying me in every domain.
@Bill, glad you think 35 is young. I'm turning 36 this year and feel so damn old when I stop to think about it.

My CFFB WOD from today is filtered.

Comment #68 - Posted by: Gavin at January 10, 2014 1:13 PM

@Vinny, welcome back. Try crossfitfootball.com for a dedicated strength and metcon workout each day. It's got football in the name because Coach Glassman asked John Welbourne, a 9 year NFL player, to create the program. It would be great for maintaining your strength gains.

Comment #69 - Posted by: Gavin at January 10, 2014 1:17 PM

Murph with vest
38:24 rx

Comment #70 - Posted by: Heber at January 10, 2014 1:27 PM

Couldnt do the workout yesterday because of flying to NYC...and no gym here today..So I did this in a small bedroom..
130 Burpees 10 min (never even did 50 at once before0
2 min rest
20 HSPU 3 min..(shoulders dead before I even started)
200 pushups and 200 airsquats..12 min

definitely ready for a beastly steak dinner now!!!!

Comment #71 - Posted by: Aglaroth at January 10, 2014 1:50 PM

Wow, thanks for cluing me into the Bartendaz video Kevin! It is awesomely inspirational.

Speaking of awesome, it is so great seeing such a supportive community on the mainpage. Way to go Crossfit Mainpagers.

Comment #72 - Posted by: mas 56/M/140 at January 10, 2014 2:03 PM

Made up Wednesday's GHD/deadlift, shortened to 10 minutes.

10 minute amrap:
15 ghd sit ups
21 deadlifts, 95#

4 rounds + ghd + 15 dl

Then, rowed 2K in 9:26

Hey mas!

Comment #73 - Posted by: Carole (F/55/5'6"/135) at January 10, 2014 2:37 PM

Joe N, thanks for your props...I did a weenie WOD yesterday, so I didn't even post...can't run in the dark, so I saved yesterday's run/C&J for tomorrow...we'll see if I'm in the ballpark w/ you.

Bill M, don't even be thinking you're old...you're a mere pup...at least by looking at the times and weights you put up.

BTW...that Bartendaz vid is awesome. That guy's doing great things in many lives.

Comment #74 - Posted by: Jim R./51/5'8"/160 at January 10, 2014 4:02 PM

Jim R. -- thanks. Those times and weights just feel like they're taking more out of me lately.

Comment #75 - Posted by: Bill M. m/49/5'3"/135 at January 10, 2014 4:22 PM

Made up yesterday's WOD as had a light day yesterday
5 Rds for time:
Run 400m
21 reps Dumbbell C & J scaled first 2 Rds 40#, then 3 Rds 35#.

Then - 60 sec on 30 sec rest
4 Rds of
Wall balls 25#
Kettlebell swings 55#
10 CtB pullup, remaining time burpees.

Thanks for all the inspiration main page mafios.

Comment #76 - Posted by: JBR M/38/5'9"/170# at January 10, 2014 4:37 PM

Traveling..did home workout..no gym
130 Burpees 10min
20 HSPU 3+ min shoulders were weak to start with..
200 pushups 200 air squats. 12 min


Comment #77 - Posted by: Aglaroth at January 10, 2014 4:41 PM

jason kallipa did this wod in 17 mins, dang!!! lol

Comment #78 - Posted by: yanglin at January 10, 2014 4:53 PM

Decided to take it easy

Run 1 mile 9:47

5 Rounds
10 Front squat 95#
10 Push press 95#

40 box jumps

Comment #79 - Posted by: Price at January 10, 2014 5:02 PM

Sn@tch/Row WOD, details there.

Comment #80 - Posted by: bingo at January 10, 2014 5:04 PM

Made up yesterday's WOD
5 RFT:
Run 400m
21 reps Dumbbell Clean & Jerk... 2 Rds @ 40#, 3 @ 35#

4 Rds 60 sec work for each movement, 30 sec rest
Wall balls 25#
KBS 55#
Double unders
10 CtB pull-ups AMRAP burpees.

Thanks for all the motivation main site.

Comment #81 - Posted by: JBR M/38/5'9"/170# at January 10, 2014 6:39 PM

AMRAP in 24 hours of:



Comment #82 - Posted by: Jill/F/5'2/98 lbs at January 10, 2014 7:02 PM

Made up WOD from 12/22/13:

100 double-unders
Then, 5 rounds:
75# DB (each hand) deadlift x 10, 75# DB (each hand) front squat x 10,
HSPU x 10.
Then 100 more double-unders.

Nothing left in shoulders. HSPU were all singles in rounds 3-5, many failures. Maybe just fatigued from last 3 days. Deadlifts and front squats were easy. One of the hardest WODs I've done in 4 years of Crossfitting; definitely felt harder (and took longer) than Murph. Everyone who did this under 20 minutes is a beast.

Comment #83 - Posted by: Mike M (M/38/6'0"/210#) at January 10, 2014 9:00 PM

I finally watched Bartendaz, and it was the FIRST CrossFit video that my kids and husband watched in its entirety. What an impact! Keep it up CFCJ.

Comment #84 - Posted by: Glorybelle F/44 at January 10, 2014 9:38 PM

The Bartendaz video is phenomenal. Giant is giving such an incredible, enriching experience to so many people who need it. A lot of thos moves were cool as he11. I gotta start trying some of those. It's great that Crossfit is showcasing this and helping such inspirational efforts.

Comment #85 - Posted by: Mike M at January 10, 2014 9:41 PM

That was an amazing video and article about the Bartendaz. As a native New Yorker it is warming to see positive outlets and community enrichment uptown. Keep it up guys!

Comment #86 - Posted by: Drew at January 11, 2014 11:39 AM

Bartendez Crew much respect!

Comment #87 - Posted by: taso at January 12, 2014 6:38 AM
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