A CrossFit Rest Day.
REST DAY WOD
The February Painstorm (Courtesy of Chris Kemp at CrossFit Northeast England)
5 rounds of:
1000lb Ground to overhead anyhow, then immediately
Row 500m
Rest 3:00 between rounds
Post each round time and row time to comments. Also, did you stick with the same load and lift for each interval?
Giddy Up with those little legs McGraw!!
We got a jumper and a couple of rowers hittin' it hard! Jill~great wall ball shots..time for the 14 pounder, Carrie~well paced, Kimberley~ you nailed every rep with that 14# ball! Thanks for being "clean up crew" after WODing Donna!
Tom went and tackled it Wednesday night….too bad I couldn’t get all the information correct for him..I need to do a “redo” on the board..that’s what I get for trying to go from my memory and not writing the WOD down before posting on the board!
Adele, Konrad, and Lara...great job with the slush run you 3!
If you are all caught up I highly suggest you take this on, even if you have to scale it to “500 pounds floor to overhead. We tend to gravitate towards what we are comfortable with on rest days….time for many to get busy with the barbell and this is a perfect WOD to practice!
Gold miised all the fun today. Iwill make up Kelly. Mrs. C
Ill make up Kelly with you Mrs. C
you’ll be solo…Mrs. C won’t be in until Friday!
Mrs. C and Lisa…it’s about this job thing that gets in the way of our MORNING TEAM FUN!!!!!!!!!!!!!!
Missed you both on Wednesday!
That dam job….lol
I missed everyone also I ll be there in the am to get Kelly done and I wanted to try Saturdays if Im not in the way of anyone
See you in the am
Kimmie I agreeeeeee. This damn job thing. Missing all the fun. SOLO….Not fun.
Lisa Im sorry I wold love to wod with you but I can’t do it until Friday.
Missed everyone today. Great job on Kelly. Mrs. C
I be tired, mentally and physically, may take a real rest day tomorrow. “Kelly” kicked y a$$ but good today, took over 40 min, SLOW grind, abs killing. Rowed, 18″ box, 10 step ups each round then jumping, 10# wall ball, I usually use 14# so tried to keep to 10 reps a clip and good height.
When I checked my book for the May “Kelly” saw that I opted to run a 5K at home instead, shows me how much I did NOT want to do it then so I’m happy to have gotten it done today.
Good butt kicker for sure, will hopefully be as RX’d and faster next time she visits.
AWESOME efforts everyone. I agree Kimberley, Pam, you have a longer way to go for those box jumps.
Kim, holy CRAP 20# ball for 150 reps, beast, definately NOT lame.
Rip it up Lisa & Meme!!!
thanks Mel and everyone for your pick me up comments!
Another rest day for me, Mel ~ The only thing ripping here are the tissues!
Have fun on your shopping adventure today.
Feel better Meme.
I agree Kimmie I meant to comment after i read your post that I forgot you use a 20# ball. 14 is hard enough never mind 6 extra pounds X150 shots!!
Why do you think I like Nike Shox sneakers; they give me the extra UMPH to get on that box!! GIDDY UP!
Mixing it up today and doing the THONG class. I got a new one at Walmart the other day, it is Cheetah printed and I have matching wristbands so I really want to wear them today.
See y’all on Fri. a.m.!
Lisa have fun with Kelly; she is really not a nice girl. You will hate her when you are done!
Mel, good for u listening to your body with taking a rest day!
The rest day will pay off for me, I’m off to Wallingford to pick up a couple of stools that I can sell.
Have fun everyone, will miss ya.
It sounds like everyone gave “Kelly” their all yesterday. Great picutures. Maybe I sould get some of those springy sneakers too. Find an order form and put it on the board for us McGraw! Kimmie ~ 20# Wall Balls is Men’s Rx’d weight – you know that, right?!? Slow and lame are not words that fit with that load!
Lisa ~ I think Ian will be your WOD buddy today. I’ll be cheering you on from home base… 3-2-1- GO!
Yes, Coach I’m taking Zicam and the chicken soup hit the spot last night… Special thanks for the delivery ~ xox
Have fun everyone with the Rest Day WOD. All I can think of “from floor to overhead” is Clean & Jerk…I’ll be interested to see what you all post later on today. Miss you!
snatch medley. 16: something. I think i skipped a round – so this would be for 6 rounds. Did 65#, gassed after two reps. Form was horrible. BUT I had fun at CFP – that’s all that matters! right.
When I first read the WOD for today I was completely confused. Then I went to do it and it wasn’t horrible like Kelly but still a gasser and thank God for the 3:00 rest in between rounds!!
I did 20 reps of 50# clean and jerks and then rowed the 500M. It was hard to guess the weight on the bar. I was able to do the first 2 rounds unbroken and then 3-5 with very minimal breaks so maybe should have gone higher in weight with less reps to hit the 1,000 lbs. Too much math for me early morning so I just stuck with the 50#. This was a good one to keep in the back pocket for future rest days or when you need a boost with some weight.
Great job to everyone that tackled Kelly today. Balls were flying (literally lots of testerone in the gym this am!) and people were jumpin all over the place. I was glad that I had already done this one. There is just nothing nice to say about this biotch!! This is by far the worst WOD for me – the two things I hate the most wall balls and box jumps. Hopefully we won’t see her for awhile.
Can’t wait to see what tomorrow brings!
oh p.s i have to do the WOD over again (maybe next Thursday).
that means I have to do it over again too then!!!!
Berger~ great self motivation today my friend!
“Painstorm WOD”
1000# floor to overhead
row 500m
5 rounds, rest 3:00 between each round.
1. 3:33
2. 3:54
3. 3:52
4. 4:07
5. 3:43
Ran a 5K at home early AM…still at turtle at 28:38
forgot: rounds 1,2,5 were C&J and rounds 3,4 were power snatches.
Sorry I missed u today Cindy!
Berger, the woman in Stop & Shop passed along a compliment to you; I came up to the check out and she said, “hey, i recognize you from the CrossFit website; you doin’ CrossFit??” I said yes and she said she sees all of “us girls” shopping and has been watching the website, etc. She gave your description; brown short hair, said she can’t believe how much weight you have lost and how great you look! I said that is Mango, aka Chip, Leftie, whatever your nickname of the month is. I told her to come WOD with us!
So feel proud mamma!
Kimmie we are all famous!!
Missed y’all today but was off doing hamstring and bicep curls at thong class…. My Cheetah was a real hit!
see y’all on Friday!
Hey Kim!
Check out my blog today if you get a chance. I think as an owner of a small box, you will understand exactly what I am saying.
Hope all is well with you and yours!
Your long distance buddy. . .
wow I’m crushed from todays clean and jerks.
I am junk too!
“Kelly” killed me unlike any other time I took her on as well.