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Sunday

250420

Workout of the Day

8

Rest Day

When to Take Your Foot Off the Gas in CrossFit

CrossFit is built on the power of intensity — but there are moments when chasing the clock isn’t the answer. Whether you're returning from injury, learning a new skill, refining technique, or developing a specific capacity like stamina, easing off the gas can actually accelerate your long-term progress. In this article, Stephane Rochet (CF-L3) explores the critical times when dialing back intensity isn’t a step backward — it’s the smartest move you can make.

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Comments on WOD 250420

8 Comments

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Jeff Chalfant
April 21st, 2025 at 6:04 pm
Commented on: 250420
Did very deep high bar back squats on Sunday:

145x8
175x5
225x3
265x1x3
180x5
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Dazwet Kwanusu
April 22nd, 2025 at 8:16 pm
Hey Jeff, are this in lbs??
I’m still learning how to calculate from Kgs.
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Chance Billups
April 21st, 2025 at 2:36 pm
Commented on: 250420
Last Sunday I strained my rib/back doing 2 heavy sandbag workouts on what supposed to be a rest day, and I didn’t warmup, and I used sandbags that were 200/150 by accident when they I should’ve used 150/100 for workout 1/2 respectively. Monday, I do .com running and lunges, Tuesday I did well but I could tell the dumbbell snatches weren’t friendly, Wednesday I can’t rotate my thoracic spine/rib but still do .com box jumps and deadlifts and echo bike. Thursday I rested completely, finally. 
Friday I collapsed in the warm up lol.
Saturday I rested and rolled and stretched and all sorts of things, sauna 30 min…
Sunday I stretched and rolled and all sorts of things in order to finally do the workout I tried to do Friday .com 5 rounds of 12 push jerks and 12 back squats all at 135, it’s a mini repeat from January. My time then was 6:54. This day, I finished round 4 at 4:40 and could’ve gone sub-6 but my mind was so confused while I was tired, I thought I had only done 3 rounds because I felt pretty good and I had just had a terrible week with this rib/back situation….. I just waited for a whole minute trying to remember for sure how many rounds I had done. I settled on 4 and finished at a nonchalant pace in the time of 7:02. I definitely will repeat this again soon to go sub 6.
moral of the story- warm-up and cool down before and after every workout. If you can’t then you shouldn’t workout. Stretch on your own time.
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Chance Billups
April 21st, 2025 at 2:41 pm
And use the correct sandbag weights. In my defense the sandbags weights aren’t labeled.

Fridays s2oh and back squats 
https://youtu.be/Noi4SSTQ9Mc?si=vX37bGNR0_o429Vz
sandbag and echo bike, was suppose to be 100 lbs bag but it’s 150
https://youtu.be/a6NDOG0uxR0?si=SvykQYWGHUaR8D2h
row and sandbag carry, suppose to be 150 but it’s 200
https://youtu.be/ueK1YLwhryI?si=IyUyRf4UQAZv6M_U
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Guy DiMarco
April 20th, 2025 at 10:43 pm
Commented on: 250420
Happy Easter all
Steady unbroken 
reps & rounds 
10-9-8-7-6-5-4-3-2-1
Bench press 135#
1-2-3-4-5-6-7-8-9-10
Squat cleans 95#
17:06
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Hunter Ferrell
April 20th, 2025 at 2:25 pm
Commented on: 250420
3 miles - 30:55

Mile 1 - 10:25
Mile 2 - 10:13
Mile 3 - 10:16

(corrected)
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Hunter Ferrell
April 20th, 2025 at 2:24 pm
Commented on: 250420
3 miles - 33:55

Mile 1 - 10:25
Mile 2 - 10:13
Mile 3 - 10:16
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Favo K
April 20th, 2025 at 12:09 pm
Commented on: 250420
Easy little 5k through the neighborhood, wearing festive bunny ears @ 6:15 AM. Let the ring cam footage commence!🐰
Happy Easter for those who celebrate & Happy Sunday all. (Also 420 for some)😎
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