REST

from The Omnivore's Dilemma
It's true that cheap industrial food is heavliy subsidized in many ways such that its price in the supermarket does not reflect its real cost. But until the rules that govern our food system change, organic or sustainable food is going to cost more at the register, more than some people can afford. Yet for the great majority of us the story is not quite so simple. As a society we Americans spend only a fraction of our disposable income feeding ourselves-about a tenth, down from a fifth in the 1950s. Americans today spend less on food, as a percentage of disposabloe income, than any other industrialized nation, and probably less than any people in the history of the world. This suggests that there are many of us who could afford to spend more on food if we chose to. After all, it isn't only the elite who in recent years have found an extra fifty or one hundred dollars each month to spend on cell phones (now owned by more that half the U.S. population, children included) or television, which close to 90 percent of all U.S. households now pay for. Another formerly free good that more than half of us happily pay for today is water. So is the unwillingness to pay more for food really a matter of affordability or priority?

FOREARMS DESTROYED

50 dbl unders
1 rope climb
40 dbl unders
1 rope climb
30 dbl unders
1 rope climb
20 dbl unders
1 rope climb
10 dbl unders
1 rope climb

THE DUNGEON MASTER

225# d-lift x 12
muscle ups x 6
225# squat cleans x 3
five rnds for time

BJJ

No crossfit today in preparation for the Dungeon Master tomorrow. You can see it here or at cfjax as Turbo J and Russ join the epic battle for badassistan.

THANKSGIVING DAY MASSACRE

1000 mtr row
95# thrusters x 25
pull ups x 25
1000 mtr row
95# squat cleans x 25
ring dips x 25
1000 mtr row
95# power clean and split jerk x 25
pull ups x 25
1000 mtr row
95# SDLHP x 25
ring dips x 25
1000 mtr row
muscle ups x 25

STRATEGY?

135# ground to overhead x 30 for time

REST THE BODY; NOT THE DIET

Some people feel justified in cheating on their rest day, i.e. eating an entire cheesecake or the like. I'm not sure why but if were a betting man I would associate it with fallacious reasoning. I've done it myself, not only telling but believing the lies that the cheesecake is somehow making me stronger or that I have a refined sugar deficiency and it's necessary to shock the system in order to get it to work better or my favorite is that my system isn't used to this type of food and will discard it almost immediately. I invite you to search the scholarly journals and find corroborating evidence. There is none.
By giving your body the time to rest it is more important than ever to give it the tools it needs to take advantage of the rest and repair itself. This is why nutrition is just as, if not more, important on the rest day. Some times 48 hours between training sessions isn't enough even if you do eat right but by eating wrong you might as well not rest. There is a vast difference between pure rest and relative rest. Pure rest should be therapeutic and serve a purpose whereas relative rest is generally a default to bad planning or uncertainty. If you are pushing yourself to the limit then playing a sport like jiu-jitsu or similar is not a rest day. It's a day you didn't do crossfit but rest assured your body is still in alert. You should be so in tune with your body that you know when to rest and when to go. A three on/one off or any other configuration is only a guide. Nothing says that exercise programming can be so exactly synchronized. Sometimes two on/one off is better yet four on/one off may be even better. Rest depends on many different factors such as rest, nutrition, hormonal levels, mood, and level of fitness among others. The best practice is to, as Socrates so poignantly stated, "know thyself." More importantly, however, is that you don't believe the soft and fuzzy lies that lead to the dietary sabotage that make the difference between success and failure.

ROPE CLIMBS

30# weight vest
1-1-1
slick
1-1-1
3 min rest in btwn

warm up
2 mile trail run

225# front squat

8-8-8

205# squat cleans

6-6-6

185# power cleans

4-4-4

165# shoulder press

2-2-2

TESTING THE TOOLS

25 caving ladder ascents with the 30# vest

1-3 min rest




Why 25? My goal was to determine the best technique for climbing the ladder. This meant employing every possible technique I could conceive of and exhausting my muscles so that technique was the default factor that determined success. It takes ____ repetitions to cut deep enough grooves in the gray matter and strengthen the neural connections? The answer is however many reps it takes to achieve proficiency is what I will do. It took about 20 to determine that a double reverse grip coupled with a toe to toe climb was the most efficient. After 20 I had already reached my peak and became less efficient.

NEW TOOLS

rope climb
caving ladder

500mtr row

45# bar squat jumps x 20

24" box jumps x 30

20# wall ball shots x 40

16kg A k-bell swings x 50

dbl unders x 60

for time

rest 3 min

cut reps in half and repeat:

500mtr

10,15,20,25,30

for time

SLEEP-4HRS, WORK-21HRS

http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm

Know your limits....Then change them.

BARBELL MEDLEY

135# power snatch x 5
muscle up x 5
hang clean x 5
rest 3
thrusters
mu
power clean
rest
clean and jerk
mu
squat clean
rest
sumo d-lift hi pulls
mu
hang squat cleans
rest
hang power snatch
mu
push press
* weight, reps, rest is the same

REST THE BODY; WORK THE MIND

Look at neurogenesis/brain plasticity and consider the value and implications of learning new skills.

BJJ

FREAKY FRIDAY

warm up
clean and jerk (80% or <)
1-1-1-1-1-1-1
...
21-15-9 (except on dbl unders)
25# ball slams (sub 16# sledgehammers if necessary)
ring dips
kte
dbl unders (50-35-20)
for time

BJJ

1.6 mile light recovery run

HAMSTRUNG

250# tabata d-lifts
cool down
tabata towel hangs (with the towel draped over the bar)

BJJ

TRAINING ON A (TIME) BUDGET

with the 30# (actual weight was 29.7) vest

max rnds in 3 min
5 pull ups
5 push ups
5 jump squats
rest 3
max rnds in 2 min
rest 2
max rnds in 1 min
rest 1 min
tabata bar hangs (with vest)

REDLINE

95#, 10 reps per movement

d-lift
squat cleans
front squats
hang power cleans
shoulder press
push press
push jerk
thrusters
pull ups x 10

2 rnds for time

BJJ

gorilla grip

warm up: tabata interval bar hangs (no over or false gripping)
2 min rest
pinch grip two 10# plates (smooth side out, fingers only)
3 rnds of max time with 2min rest in btwn
with no rest after the final interval:
sand bag farmers carry (75#/50#) until grip failure
then turn around and come back in as few intervals as possible
2 min rest
225# d-lift interlocking grip: hold for max time

REST

read the omnivore's dilemma

FROM CROSSFIT BWI

D-lift 85% x 5 x 5
rest five min
1o min amrap
155# power cleans x 3
hspu x 6
ttb (toes to bar) x 9

REST

new tools

warm up
150# log squats x 30

wod
97# r k-bell swings x 15
ghd sit ups x 15
5 rnds for time

cool down
75# sandbag push ups
20-20-20

OFF ROAD RUNNING

1.3 mile trail loop

2 rnds with 5 min rest in between

"I started off at a steady pace, slowly warming up and looking for my groove. My consistency worked in my favor allowing me to pass many inexperienced runners who started off too fast. As they got weaker I got stronger. By now there is nothing but dead silence, except for the sound of my feet hitting the pavement. As usual, I found my niche, neither in the lead pack nor with mediocrity. I was in a place all by myself. Running… like a machine but not as robotic, unemotional and impersonal. Rather, I was more of an emotional runner, like my ancestors, running across the fruited planes, hunting their prey, running down the enemy to exact revenge, traversing through desolate terrain as a necessity for survival, methodically, instinctively, and naturally.
I hear their footsteps behind me now, the sound of a brigade, the sound of determination, and the sound of survival. Running in a loincloth, displaying tribal colors, and a hatched strapped to my back. A steady flow of sweat running down my entire body and pooling in my moccasins. Six miles to go and still running strong. Fueled by not only the will to survive but also the birthright to exercise my volition and become who I am. The enemy slows on the hill. Sensing his weakness I unemotionally accelerate, reaching over my shoulder with my right hand I remove the hatchet. The veins in my forearm protrude as I squeeze the life from the hard wood making it an extension of my limb. Out of respect for my enemy and the life and death struggle of nature, I exact a single blow, swift but deadly. I pass him and grow stronger.
Others are struggling, slowing, laboring and feeling sorry for themselves. I have nothing left inside my muscles. My fuel will come from somewhere else, from the past, from a dormant connection to nature that I can only revisit by running. I could not imagine quitting right now. Soldiers fight battles and win wars because they don’t quit; Indians conquer; lions eat, survive, and reproduce. The ones who quit either lost, were conquered, or starved to death. I’ll quit when I die. For now, I’ll keep running. Personal liberation, I thought, was the greatest release of energy I could experience. The decision to wake up from a long sleep, a life in the dark ages, walking alone on a desolate, war-torn battlefield with nothing more than emptiness, withering forms, cracks, and fissures, an existence shackled in both mind and body, far from free. Why wait when I can pardon myself, when I can liberate myself, when I can break the chains that bind me, when I can liberate myself and claim my birth right to not only survive and exist but to excel.
Two miles to go and I’m getting stronger, increasing my stride and using energy that seemingly came from nowhere. Approaching the finish line. Crossing alone, as usual, not in the lead pack nor with mediocrity but in a place all by myself."

-anonymous

225# front squat x 10
pull ups x 20
225# d-lift x 10
pull ups x 20
dbl unders x 50
row 500 mtrs
dbl unders x 50
pull ups x 20
225# d-lift x 10
pull ups x 20
225# back squat x 10
for time