Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups
10 Single leg walking Good Mornings

Snatch complex, 7×1: 1 Snatch, 1 Hang Snatch, 1 Overhead Squat

For time:

30 Muscle Ups
*sub is 30 Bar Muscle Ups or 75 Burpee Pull-ups

Post snatch loads and WOD time to comments.


When we were nearing the end of the Open, I told myself that as soon as it was over, I was going to take a rest week and give my body some time to recover. I never did it, and the last couple of weeks have been hard. My times were slow, and the weights felt heavy….all signs that were screaming at me to REST. I kept pressing through, thinking it would pass.

It didn’t.

Last week, I played around with one too many glute-ham raises in a WOD. If you’ve never experienced a glute-ham raise, they are pure EVIL and should be banned from the Earth. They wrecked my hamstrings in a way that I haven’t ever really experienced before. And it was the last straw on the way to rest.

We can all be bull-headed and try to talk our body out of rest, but in the end, your body WILL WIN. Rest is important, and to maintain longevity in CrossFit, you have to be disciplined to take your rest days.

Rest is hard. I get it – it’s no fun coming to the gym and watching all of your friends lift heavy weight and do a million pull-ups. But what you have to keep in mind is that you have to train for the long term, and not just for the WOD that happens to be in front of you. Long term training means taking rest days, and taking a rest week every 8 – 12 weeks. Your body will thank you for it, and your training will actually improve!

So what did I do for multiple rest days? Mobility, and lots of it. Today, you get part 1 of my rest days and all of the new MWODs I discovered:

Day 1:
I created a 6 round stretch fest with all of the banded stretches in this video, and I cannot tell you how much of a difference it made. This MWOD is definitely a keeper.

Day 2:
Full rest day. No mobility. No gym time at all. Instead, I took a two hour nap and afterwards, realized how badly I needed it. I also went to bed at 8:30 and got many more quality zzzzz’s.

Day 3:
I did two hours of mobility where I started with all of the stretches that I did day 1, then this shoulder MWOD, the quad smash and some stretches for my back that Dr. Mulhall gave me.

Tune in tomorrow for days 4 and 5! Post thoughts to comments.

Tuesday WOD, April 23, 2013

One thought on “Tuesday WOD, April 23, 2013

  • April 23, 2013 at 8:02 pm

    Snatches: 135/135/145/155/155/165/175

    WOD: 8:21 rxed

    Haven’t done this one in a long time, about a minute shy of my best but it was fun!

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