January 31, 2013

Thursday 130131

Rest Day


Enlarge image

Colin Broadwater "and his ol' buddy Joaquin, taking a rest day near Mammoth Lakes, CA."

"Brand Is Identity" with Coach Glassman - video [wmv] [mov] [HD mov]

Registration for the 2013 Reebok CrossFit Games Open is live! - [video]

Posted by Pukie at January 31, 2013 5:00 PM


Comment #1 - Posted by: Murph at January 30, 2013 6:30 PM

Rest day worthy for sure!
Post workout soak appropriate.

Comment #2 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 30, 2013 6:50 PM

Start of the greatest season in sports!

Comment #3 - Posted by: LP at January 30, 2013 6:58 PM

Nice! Going out to that hot spring tonight.

Comment #4 - Posted by: Gene at January 30, 2013 7:05 PM

question to CFHQ. Is it just me or does there seem to be a lack of kettle bell in the main site WODs? Just curious.

Comment #5 - Posted by: Skippy john jones at January 30, 2013 7:16 PM

Can anyone tell me why this year costs me 20 dollars and last year was free. I am competing in New Zealand.

Comment #6 - Posted by: Jm at January 30, 2013 7:23 PM

Look at that dawg!

Comment #7 - Posted by: Will at January 30, 2013 8:42 PM

Online judges course huh? Times have certainly changed..

Comment #8 - Posted by: Playoff Beard at January 30, 2013 8:53 PM


9:46, pr

Muscle up with one break per set. Snatches were better, all singles but only 3 misses.

Comment #9 - Posted by: JB at January 30, 2013 10:40 PM

The rest day certainly came right on time.
Previously I have been adding CrossFit exercises to my regular training until beginning of this year. And now I can feel the difference between going half ac going all the way. 3 days of training and nicely tired. Feeling the need of recover in whole body.
Thanks for this!

Comment #10 - Posted by: jankka at January 31, 2013 12:43 AM

Has anyone tried the paleo bread? I've bought the coconut flour one. Very strange texture and expensive.....where I live, it's $10.99 a loaf!

Comment #11 - Posted by: Angiestone 51 yr 115 5'3 at January 31, 2013 1:21 AM

What breed of dog is in the picture

Comment #12 - Posted by: Craig at January 31, 2013 6:47 AM

i had some shipped to my house, paid a fortune for it and threw it away! yuck

Comment #13 - Posted by: kelley at January 31, 2013 7:05 AM

#11 and #13, try Ezikel bread, all natural no added anything, usually found in frozen section, must be kept chilled and cold, kinda pricey but great taste, look it up and research it, pretty big in body building world! Good carbs and high in protein as well

Comment #14 - Posted by: shea_chase at January 31, 2013 8:09 AM

You can make your own baked goods with almond flour. Google it!

Comment #15 - Posted by: Playoff Beard at January 31, 2013 8:25 AM

(Ref the brand clip)
Coach Glassman.
He's been saying this for years, never changing, always true.
Do it well. Do it better than anyone. Keep doing it.
You'll come out ahead.
You're right.

Comment #16 - Posted by: Lance at January 31, 2013 8:41 AM

Got behind a day thought could make up on rest day, probably not I'm pooped!

Amanda scaled, due to lack of sufficient muscle up
3 pullups / 3 dips per ea
95# squat snatch

Any ideas for an ab thats feels strained other than giving that area a break?

Comment #17 - Posted by: Dally at January 31, 2013 9:39 AM

Does anyone know what Glassman's position is on maintaining brand? He explains how he created a brand, but I'm wondering what he would say about brand erosion.
Example: CrossFit boxes are not all the same. Some are awesome and amazing. While others are amazingly bad and they are run like a globo gym or PT center. I live in an area where they are all pretty bad in terms of teaching basic form and movements. Some are so bad that long time members are unable to perform squats or deadlifts properly. This has resulted in brand erosion in my area due to the large amount of people I talk to have all left CrossFit because they were injured or were hurt enough that they will not go back. Trying to convince my friends and family that it's not dangerous is a lost cause due to anecdotal evidence. And forget about the supply and demand effect...you can't find another box within 20 miles that is any good. Thanks for your thoughtful response.

Comment #18 - Posted by: Marine1 at January 31, 2013 9:47 AM

Day 276
Made up WOD - "Gwen" from Tue-130129
100# (~60% of 1RM - 170#)
5 min. rest between sets - unbroken
Maybe next time I go for 1RM, it will have increased; regardless use a higher 1RM percentage next time.

Comment #19 - Posted by: fargingbastige at January 31, 2013 10:51 AM

What do you think about newbies doing the games? My foundations class was encouraged to sign up. I'm in OK shape but brand new to crossfit.HELP!

Comment #20 - Posted by: water-ratt at January 31, 2013 11:02 AM

Excellent Photo!

Comment #21 - Posted by: Marine1 at January 31, 2013 11:03 AM

water-ratt @17,

Sign up for the Open? Why not!? Just be sure to think about why you are doing it and what you wish to get out of it. If you are really new to CrossFit and scaling WOD's you will likely need to scale many (most?) of the Open WOD's. You won't be eligible to qualify for the Regionals, but heck, almost no one else will qualify, either.

Be sure to have safety as priority #1, then try to use the Open WOD's in combination with your training goals. And have fun...it's a great way to really feel part of the CF community at large.

Welcome aboard. Fasten your seatbelt.

Comment #22 - Posted by: bingo at January 31, 2013 11:06 AM

Get outa here with that picture! So sweet!

Comment #23 - Posted by: John Caleb Burzan at January 31, 2013 11:09 AM

Subbed CF Pickens, SC WOD:
30 Back Squats @ 135
then 3 rds. of:
20 burpees
400 meter run
20 GHD situps

Comment #24 - Posted by: SB at January 31, 2013 11:20 AM

Made up yesterday's "Amanda" this morning.

18:03, with 95# split snatches.

Comment #25 - Posted by: Kevin C. (M/53/5'11"/175) at January 31, 2013 11:42 AM

M/ 39/ 135 lbs/ 5'-6"
I did a different WOD at a new gym near my work during my lunchtime:
I did this at my lunchtime at the Mid City Gym
decent warmup with regular jumproping, stretching and a bunch of KB swings (14, 16, 24, & 30 kgs)
I then warmed up with a few rounds of OHS & box jumps
(75 lbs, 95 lbs, 115 lbs) + 20" and then 24" box jumps
(power snatch each OHS to beging with.)
This was a nice gasser... I did each round unbroken, then rested for probably abourt 2 minutes and then repeated.
Good workout overall.
Did a quicker than normal post WOD stretch and a bunch of DUs and jumproping to get a little looser.

Comment #26 - Posted by: Anton at January 31, 2013 1:15 PM

#12 I believe it is an Alaskan Malamute

Comment #27 - Posted by: Brian H at January 31, 2013 1:29 PM

testing testing....

Comment #28 - Posted by: Marine1 at January 31, 2013 1:45 PM

#14 I've tried that stuff and can second this.

In other news, thank God for rest days. Time to get some shoulder RoM exercises from Mobility WOD.

Comment #29 - Posted by: Jason at January 31, 2013 1:50 PM

Ditto Kevin!

"Amanda" make-up 7:45 at 95lbs.

RIP Amanda

Comment #30 - Posted by: james.patrick [M/50/66"/135] at January 31, 2013 1:54 PM

that dog is so cute

Comment #31 - Posted by: Georgina at January 31, 2013 2:26 PM

My 'ole buddy Joaquin is part Shepard, part Malamute, mixed in with a few other breeds. He was left in a shelter after being abandoned on a nearby reservation before we adopted him as a puppy. He is 13 years old and will not be much longer of this earth. He is one of the best friends I have ever had...

Comment #32 - Posted by: Colin at January 31, 2013 3:00 PM

Love Joaquin!! How big is he?

Comment #33 - Posted by: Chris at January 31, 2013 3:12 PM

@ Bingo,

Thanks for your January newbie guide. I have been doing main site since 2008 and still enjoy reading your perspective on the daily wods.

Comment #34 - Posted by: Ronnieboy at January 31, 2013 3:14 PM


5K: 29:39


Comment #35 - Posted by: mom to five at January 31, 2013 5:35 PM

"Gwen", details there.

Comment #36 - Posted by: bingo at January 31, 2013 7:11 PM

subbed rest with 3 RFT:
400m run
30 situps
20 burpees

me - 11:36
nephew - 11:16

Comment #37 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at February 1, 2013 10:58 AM


Contact me with the details of an area where all the affiliates are bad. I'm calling B.S.

My guess is that you wouldn't be able to assess good movement from bad were both right in front of you. This is a testable proposition, Marine1.

My experience is this...those clamoring loudest for quality control have little training talents and lack the interpersonal skills requisite for any professional service business. This has been true for years. Look at the utter failure of the vocal CF haters in business, fitness, and ....life.

And "Some are so bad that long time members are unable to perform squats or deadlifts properly."? Come on. Once again...B.S. I travel the world visiting affiliates, how could there be an epidemic of bad movement, when several hundred training staffers, circling the globe, report something entirely different to me. Entirely different.

Comment #38 - Posted by: coach at February 2, 2013 11:34 AM
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