Warm up:
3 rounds of:
10 Squats
5 Burpees
200m Run

Handstand hand positioning /kipping

For time:

50 Handstand push ups (every time you come off the wall, you have to do 1 rope climb and run 100m)

Post time to comments.


Caine’s Arcade, LA Times



“If you’re eating appropriately and getting enough rest, you don’t need to train all day. All the work’s happening when you’re outside of the gym.”

You might say rest days are a necessary evil. You either love them or hate them, and more often than not, we all avoid them for fear of “missing out”. The end fact remains, we all have to learn to respect rest days because one or another, your body will find a way to rest.

I had to learn the hard way that injuries are your body’s way of forcing you to rest. I was hurt for a long time, and it wasn’t until I shut down all WODs and gave my body time to heal that I actually began my trek back into CrossFit. And the biggest lesson I learned was to listen to my body….when it’s time to rest, rest. I learned I can either rest voluntarily, or an injury will force me to rest, but one way or another, rest will come.

Last week, I was tired. I hadn’t slept well, and any WOD I did, I came in far beyond last place. I was going through the motions, and my body was screaming at me it was time to rest. For the past four months, I increased the amount of WODs I did per week, increasing the intensity and volume in prep for the Open. I made great gains in that time, and I took rest as needed. Last week, I realized, I was tired, really tired, and the time for rest had arrived.

On Tuesday, I went to the gym, though tired, ready to tackle 800m runs, walking lunges, and pushups. While I was warming up, my mind and body kept telling me to quit. And, I didn’t listen.

I convinced myself that once I started and got warmed up, it wouldn’t be so bad. I convinced myself my legs would work just fine. I convinced myself that though my feet have really been bothering me, 800m runs wouldn’t be so bad. I also convinced myself that the bar was a light weight, so walking lunges would be no big deal, and push-ups would be easy.

I have a feeling you know exactly where I was at because there have been times when you too convinced yourself the WOD would be just fine.

The entire WOD, I was slow. Slow as in, you could have used a sun dial to keep track of my WOD time. I didn’t necessarily want to quit, but my body wouldn’t catch up to what my mind was trying to convince it to do. It was time for rest.

The result….I took an entire week off. It wasn’t easy, especially when my all-time favorite movement popped up on Thursday. I wanted to overhead squat, but I had committed to rest. When I had almost convinced myself to lift, Kelly reminded me the OHS would come up again and was exactly what I needed to hear.

The time off was just what I needed. I didn’t realize just how tired I was until I stopped moving at such a fast pace. I took a nap every day and was still in bed by 8pm (be jealous :)). I also felt better than I had in a long, long time.

My advice: take a rest day or week soon. Great gains are made away from the gym, as they are in WOD.

Post thoughts to comments.

Tuesday WOD, April 17, 2012

14 thoughts on “Tuesday WOD, April 17, 2012

  • April 16, 2012 at 7:08 pm

    Thanks for the video Amie. Couldn’t wipe the smile off my face.

  • April 16, 2012 at 7:32 pm

    Thanks Angie! I LOVE Caine’s Arcade – it is the BEST video!!! Caine reminds me so much of my nephew! I showed all of my classes the video, and they kept saying Caine is a “genius” :).

    Cool news is, the guy that made the video started a college fund for Caine, and it has over $150,000 in it from people all over the world that saw the video 🙂

  • April 17, 2012 at 5:55 am

    Likely killed it this morning. Good job man.

    I did yesterday’s WOD due to a nasty ankle sprain, 10:34 total, minus 3:00 = 7:34

  • April 17, 2012 at 5:56 am

    *Lokey killed it this morning…

  • April 17, 2012 at 6:00 am

    Funny to see all those Leanfit hands go up when Ryan read off the WOD 🙂

  • April 17, 2012 at 11:40 am

    11:37 – did 75 HSPU and alternated between rope climbs and 5 pullup sub.

  • April 17, 2012 at 12:55 pm

    8:05 – 6 Rope Climbs – alot more than I thought I would need.

    Megan – do you mean push press? 75 Hand Stand Push Ups?

  • April 17, 2012 at 3:24 pm

    Nope, I did 75 HSPU’s…I did use an abmat though.

  • April 17, 2012 at 4:30 pm

    6:55 – 6 rope climbs. Fun class

  • April 17, 2012 at 5:19 pm

    9:17 rx 5pm class. Small but lethal afternoon class.

  • April 17, 2012 at 5:43 pm


    Solid work 5 crew.

  • April 17, 2012 at 7:09 pm

    1000 row 50fs@95 and 30 ghd 13:05 thx squared !!!

  • April 17, 2012 at 7:28 pm

    I wanna go to caines arcade.

Comments are closed.