January 14, 2014

Tuesday 140114

Rest Day

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"I dropped down for a pistol in the White House and one of the secret service guys said 'Hey, you must do CrossFit.'"
- Laura Sager

Danny Broflex: Episode 2 - Clang 'n' Bang - video [ipod] [mov] [HD mov]

Posted by Pukie at January 14, 2014 5:00 PM

Hey, I thought pistols were not allowed in the WH! Did Laura have a permit for that?

Comment #1 - Posted by: Chuck at January 13, 2014 5:19 PM

I'm REALLY curious now; did all the superstars of the sport get together one day at a seminar and decide to take over the boards? Or has this just been a really cool coincidence? Just in the past few days I’ve seen Jason Khalipa, Miranda Oldroyd, Pat Sherwood, Austin Malleolo, Dan Bailey, Alex Nettley, Chris Spealler, Matt Chan, Rebecca Voigt and Rich Froning (I’m sure I missed a few…) I have a hard enough time trying to chase down the regulars here - this has totally stepped up my output. Rest day hell! That’s motivation!!

Comment #2 - Posted by: Burk at January 13, 2014 5:19 PM

@kri$ mccuiston, thank you for posting the info about Kevin Ogar's fundraising page yesterday. Donated and will be praying for him. Hoping he heals well and strong.

Comment #3 - Posted by: Glorybelle F/44 at January 13, 2014 5:24 PM

Broflex part 2!

Comment #4 - Posted by: Price at January 13, 2014 5:36 PM

"Bringing the weight buffet to the middle class"

Comment #5 - Posted by: Joe-fiT at January 13, 2014 6:16 PM

I don’t know about any of you but the programming is nothing short of a blast this month, and the bonus of having so many OG’s pop up and post is pretty cool! Ya make it through another cycle. I’m pretty sure I won’t have to talk you into resting today.

So, what shall we talk about today? We’ve covered the work/rest cycle here on CrossFit.com. The other day I touched on warm-ups. If there’s a topic just burning to be discussed post a question and put ‘bingo’ in the post if for some reason you want to hear MORE from me. Hmmm…so…I know…let’s talk about a very reasonable approach to CrossFit as a newcomer, especially in light of the upcoming international CrossFit Open.

In its purest sense CrossFit is a personal pursuit. You vs. you. Your goal is to create a better version of you tomorrow than the you of yesterday through the work you do today. You vs. you. We do a program that is observable, measurable, and repeatable. This means that the ultimate outcome—you—is what is measured. When the clock stops you have a data point, and that data point is now available for comparison. Trust me, any WOD that comes with a name here on CrossFit.com is gonna come up again, and when it does you will have a “compare to” of your own.

It’s very tempting to turn this internal competition into an external one, to compare yourself to another athlete here on .com or a fellow member of your Affiliate. That can be fun; it really does add a little spice to the WOD, even more so if you can do it with a little trash talk along the way! Beware, though, for C0ach is on record as stating that “men will die for points”, and he has been figuratively proven right time and again. For now, as a newcomer to CrossFit if not exercise, concentrate on the opponent you know best: you, yesterday. The ultimate expression of increased fitness is being better than you were yesterday.

You vs. You.

Enjoy the day off. Participate in the conversations that come up. Have some fun. I’ll see you tomorrow.

Comment #6 - Posted by: bingo at January 13, 2014 6:18 PM

Now now, lets not get political.

Comment #7 - Posted by: Dave W at January 13, 2014 6:30 PM

Danny Broflex is freaking hilarious
"gosh dang you're fast, it's like chasing lightening"

Comment #8 - Posted by: chuck at January 13, 2014 7:50 PM

When do we get the backwards roll to support tshirts? Lol. It's been awhile

Comment #9 - Posted by: Cameron at January 13, 2014 7:52 PM

Bingo, thanks as always for your comments and insights.

Newbies: do what I did this past year and go back through the January archives (2013, 2012...) and read Bingo's prior postings! It's fun and will build your knowledge base. Then, check out the video WOD demos posted in the archives (just pick a day!) mad get a further feel for what you've embarked on.

Comment #10 - Posted by: Gavin at January 13, 2014 8:24 PM

Where can I buy some Pump Juice?

Comment #11 - Posted by: Ronnieboy at January 13, 2014 8:25 PM

I know Dan Bailey is a bad ass with superhuman powers but, he posted his split times of 1:43 for the 1,000 meter row! EVERYBODY else is over three minutes. I wonder what the difference is. Not sure if that is even possible.

My times were 3:41 3:44 3:44 3:45.

Comment #12 - Posted by: DT at January 13, 2014 8:45 PM

"It's like chasing lighting."

Comment #13 - Posted by: Alex at January 13, 2014 9:01 PM

Danny Broflex GO 20 HARD !!!

Comment #14 - Posted by: Bryan S at January 13, 2014 11:03 PM

I'am doing crossfit for about a year, after 12 years of just going to gym, and I realy dig it. I'am doing allso a paleo diet (using a dairy too), and I never felt better. I dont take whey or any other aditional proteins, and I dont take not even vitamins. (my grammar is not so good :))
My question is - should I take any aditional proteins, is there any bennefits from that? I did take some stuff earlier, but now I don't see the point.
And another thing, I realy don't think that the "crossfit stars" should look like a bodybuilders (and they do now). I think they should promote natural fitness and strength.
And thanks for your posting.

Comment #15 - Posted by: Tonny at January 13, 2014 11:31 PM

So North American! :D

Comment #16 - Posted by: buzzjn at January 13, 2014 11:56 PM

Comment #12 - Posted by: DT
"Dan Bailey... posted his split times of 1:43 for the 1,000 meter row... I wonder what the difference is. Not sure if that is even possible."

@DT - The difference is Danny Broflex's PUMP JUICE, mixed with energy drinks and whole milk. "Like chasing lightning."

Comment #17 - Posted by: Joe Northside m/35/70"/200 at January 14, 2014 4:52 AM

So I guess the whitehouse is allowing tours?

Comment #18 - Posted by: Alan at January 14, 2014 5:06 AM

Love Danny Broflex. It's awesome that they can have fun with this stuff. There is some kind of joy watching people being straight up goofy. When I'm at my best, I'm goofy too.

Comment #19 - Posted by: Michael Kirby at January 14, 2014 5:11 AM

I like the picture...I LOVE the shoes. Lets see, doing a pistol underneath a picture of former Pres. Bill Clinton. Thought-worthy

Comment #20 - Posted by: NNKMelissa at January 14, 2014 5:45 AM

Leave it to Crossfit to synthesis and package fitness. I have had my pump juice pre-ordered for weeks. I cant wait to see the results from one scoop! I hope it is as advertised. Danny Bro-Flex your my idol. P.S. keep working on that single arm couch HSPU. Enjoying this rest day. I don;t know about everyone else buy my shoulder are feeling those 135lb OHS.

Comment #21 - Posted by: John A. Crane at January 14, 2014 6:06 AM

For time
Back ext
Ghd sit ups one hand touching floor
Overhead squats 65#

Practice handstands for 20 minutes

Comment #22 - Posted by: D.S. F 52/5'6/117 at January 14, 2014 6:15 AM

The CrossFit Games Open Equation

Year.....Open Participants
2014.....230,000 <- prediction

Comment #23 - Posted by: Sugar Land at January 14, 2014 6:17 AM

Did the row WOD today...results there (pending the filter), and they aren't pretty.

D.S., nice time.

Comment #24 - Posted by: Jim R. 51/5'8"/160 at January 14, 2014 6:44 AM

Bingo, would like to hear more comment/discussion about when a "new" (to the athlete) movement comes up--whether it's better to a) sub something more familiar/better mastered, potentially changing the goal of the WOD, and practice the new movement on the side, or b) do it as written, scaling weights and/or reps.

I think "Form, Consistency, then Intensity" points toward a) for most newbs.

Comment #25 - Posted by: Roger in Phx at January 14, 2014 6:51 AM

I made up yesterday's WOD in 14:29 with a 100# OHS and Abmat sit-ups. I don't know about anyone else, but this WOD lit up my low back. I couldn't tell if it was from the back extension or the OHS.

Comment #26 - Posted by: Noah at January 14, 2014 6:57 AM

never time for a rest day!

Comment #27 - Posted by: Donald at January 14, 2014 7:05 AM

Hey Bingo,

thanks for the posts, really inspiring. I have a good story from yesterday....you vs you... No times, no WODS, just working through some really tuff sets. BB front rack lunges..4 x 8 R/8 L I have always had trouble with this movement and usually use 95 lbs and its pretty challenging...so I did my first set at 95, then after partner did 135, I said, Ill try that...so I started the set, did 4 reps on 1 side, said to myself....this sucks, Im gonna stop...but I fought through it on my strong side, then switched over to my left and wanted to re-rack and stop after 2 reps, but I said, hell no, fought through the set, and then fought through 2 more sets...took every ounce of will I had not to stop, quit or cut the reps short..so there was no winning, losing or worrying about times yesterday, just a good feeling last night that I did something I never did before and I did not let me beat me, today I am better...and tomorrow I will be better again...and next time, 135 all day...little victories

Comment #28 - Posted by: jeff at January 14, 2014 7:25 AM

I've been lurking the site all this time, but doing the wod of my beloved affiliate gym (Swamp Rabbit Crossfit), thus not posting. Seeing Coach, Speal, Bingo, Dale & Apolloswabbie post brought me down from my web to send a cyber hug to those dear X-Fit friends that I didn't mean to wander so far away from. My Xfit birthday was 2006 and it's shaped every aspect of my life since then. Over 7 years of this amazing journey! God bless Coach. As I realize more & more the benefits of a long term Xfit life, my gratitude knows no bounds.

Comment #29 - Posted by: Spider Chick at January 14, 2014 8:48 AM

Caught up the row WOD today, great test of fitness and guts, 10/10 for 2014. I too am enjoying seeing the gathering of the sherwood challenge, bingo. Surprised by the bevy of over 15 minute WODs. Would expect to feel beat up after three such, but find I am not. Not working hard enough? Not going heavy enough? Or scaling with better skill and moving with more skill? Hopefully the later.
Almost like the point is to start by establishing the oxidative base.

Bingo - perhaps a word about the difference in mobility and stretching, conceptually?

Comment #30 - Posted by: Apolloswabbie 72" 195# 49 at January 14, 2014 8:49 AM

Wow, Spider Chick followed by Apolloswabbie. Holy time warp, Batman!

Comment #31 - Posted by: bingo at January 14, 2014 8:52 AM

Danny Broflex Pump Juice T-shirt coming any time soon?

Comment #32 - Posted by: Colin at January 14, 2014 10:47 AM

For time
Back ext
Ghd sit ups one hand touching floor
Overhead squats with 20kg bar

Back felt good. Focused on tech not speed / weight.

Great programming so far this year :)

Comment #33 - Posted by: Russ at January 14, 2014 11:38 AM

I love it..."You'll gain 10 lbs in 1 week. Or, you'll lose 10 lbs in 1 week, depends on what your goals are." That had me laughing.

Comment #34 - Posted by: StandardMC at January 14, 2014 2:01 PM

Here is my prediction for the Open Enrollment for 2014: 230,000

http://s24.postimg.org/pyelreexx/CFG_Open_Prediction.png (WFS)

Comment #35 - Posted by: Sugar Land at January 14, 2014 2:04 PM

CrossFit Football
Strength: Deadlift 5 @ 335#.

WOD: 10,9,8...1 reps of:
- power clean 75% body weight &
- pull-ups.
11:40 as Rx'd. 135# for clean.

Skill: 20 minutes of rolling pistol progression.

Comment #36 - Posted by: Gavin at January 14, 2014 2:53 PM

I predict 231,000 people sign up for the CF Games Open this year.

Comment #37 - Posted by: Sugar Land at January 14, 2014 3:03 PM

Good Gavin, Killing the rest day!!

Comment #38 - Posted by: Marco Manuelli at January 14, 2014 4:09 PM

Skipped the rowing workout this week so taking a rest day tomorrow instead. To make up for the missed day, I tortured myself with the "Barbara" as Rx'd:

5 Rounds for time with 3 minutes rest b/w rounds of:
20 pullups
30 pushups
40 situps
50 squats

Time to complete 5 rounds: 40:49

My times to complete each round:
1st round took 4:29, then 3 minutes rest
2nd took 5:15, then 3 minutes rest
3rd took 6:04, then 3 minutes rest
4th took 6:52, then 3 minutes rest
5th took 6:09!
Total time including rest: 40:49
Total time not including rest: 28:49

A killer!!

Comment #39 - Posted by: Jill/F/5'2/98 lbs at January 14, 2014 4:22 PM

@Marco, my rest day is tomorrow :)

Comment #40 - Posted by: Gavin at January 14, 2014 4:41 PM

made up the rowing wod, scores are over yonder.

@DT that was Dan's 500 meter pace, times that by two, thats his 1000m split.

Comment #41 - Posted by: Deano at January 14, 2014 4:46 PM

Strict HSPU/Ring Dip/Push-up/PU WOD, details there.

Comment #42 - Posted by: bingo at January 14, 2014 4:50 PM

Pump Juice.

Comment #43 - Posted by: Fitz at January 14, 2014 5:01 PM


1) 5/3/1 Strength Program Bench Press
Working Sets 3x3 @ 220#/235#/250#

2) Metcon
1k Row
30 Deads 185#
20 Front Squats 185#
30 Deads 185#
1k Row

Scaled Bar Work to 135#
800m run for 1k row
Time - 12:33

3) Snatch Work

Looking forward to tomorrow's, it looks interesting.

Comment #44 - Posted by: dustin at January 14, 2014 6:25 PM

SO loved the video, HILARIOUS! would love to just hang out there for a week with those guys goofing around between WODS.

Comment #45 - Posted by: Matthew Francis at January 15, 2014 7:12 PM

I love the Danny Bro skit. I was laughing out loud to myself.

Comment #46 - Posted by: T-bone at January 15, 2014 7:19 PM

The only pistol allowed in the white house!

Comment #47 - Posted by: Randall at January 16, 2014 11:29 AM
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