Hope you all had a nice relaxing weekend. Now that we offer Open Gym time from 11:30-1:30pm we are a 7 days a week operation. Many of you take advantage of the open gym time either on the weekends or during the week to get additional work in. CrossFit definitely advocates training weaknesses and additional skill/strength work to supplement your workouts but make sure you are giving your body enough time to recover. CrossFit generally follows a three days on, one day off cycle but that may not be right for everyone. The best approach is to listen to your body and respond accordingly. You may be able to do five days in a row of CrossFit but how productive is Day 5 going to be? Is it going to help or hurt your training in the long run? Getting enough sleep, mobilizing, and eating right can also help with recovery. I read somewhere that box jumps are an excellent indicator of overtraining/under-recovery. Basically if jumping on a 20″ box feels like you are scaling Mount Everest, it may be time for a day off.

Tim getting some rest for his next WOD while simultaneously fueling with an ice cream sandwich

Tim getting some rest for his next WOD while simultaneously fueling with an ice cream sandwich


July 21, 2014

Strength: Deadstop Sumo Deadlift 3-3-3-3-3


3 Rounds:
400m Run
21 Thrusters (95#/65#)
*The first round of thrusters must be performed unbroken.  If it is broken up, start over from 0.

  11 comments for “Rest

  1. Tom Matlack
    July 21, 2014 at 6:59 am

    12:57 RX

    I got 21 on the first round, 8-7-6 on the second and 6-5-5-5 on the last. But it hurt.

    Great job 5:30!

  2. Kate
    July 21, 2014 at 8:27 am

    DSD: 175#
    WOD: 12:11 @ 55#
    Great job 6am!

  3. Cal
    July 21, 2014 at 9:29 am

    Sumo DL: 75#. GETTIN’ HUGE.

    ModWOD: 21 goblet squats with 12kg KB. 8:13

    Great work, 5:30! Way to push through those thrusters. You all did awesome!

  4. Shane B
    July 21, 2014 at 10:47 am

    DSSDL – 275# – back felt ok but still not taking any chances
    WOD – 9:48 Rx – all 3 sets of thrusters unbroken (not pleasant)

    Nice work 7AM (Heather).

  5. Jess B
    July 21, 2014 at 11:00 am

    SUMO DL: 125# not used to this one!
    WOD: 12:43 @ 55#
    Nice work 5:30!

  6. Shorty
    July 21, 2014 at 11:14 am

    DSSDL: 315#
    WOD: 12:13 Rx
    Sets 2 and 3 were easily the worst part of this WOD. Great work 5:30am.

  7. Tyler
    July 21, 2014 at 12:10 pm

    does unbroken mean i can’t rest on my shoulders?

  8. Chris
    July 21, 2014 at 1:10 pm

    DSDL: 315#
    WOD: 12:17 Rx
    Punch drunk running.
    Great job 5:30

  9. eric
    July 21, 2014 at 2:23 pm


  10. Tom Matlack
    July 21, 2014 at 4:08 pm

    12:57 RX
    Went unbroken, 8-7-6, 6-5-5-5.
    Wow that sucked.

    Great work 5:30!

  11. Ky
    July 22, 2014 at 10:38 am

    11:02 with pull-ups instead of thrusters

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