Wednesday, 06.20.12: Daily WOD

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Rest Day

Southern Maryland CrossFit - #OccupyStrength South Baltimore "Strongest Gym"

#OccupyStrength South Baltimore Results

24 Comments:

1. Immpressive but I would wait until you come to a Boston box before u annoit Baltimore the strongest gym
Comment by Brobeans — June 19, 2012 at 5:16pm
2. It's the strongest gym team of that competition, don't get your panties in a bunch. Lighten up Francis.
Comment by MDH — June 19, 2012 at 5:18pm
3. Says strongest gym kind of like when the mandelbaums wore the shirt that read worlds greates dad on Seinfeld . You think your better than me .
Comment by Bro beans — June 19, 2012 at 5:21pm
4. I was born in Boston , Mass. - born strong -lift heavy.
Lonnie Zeimetz- owner of Southern Maryland Crossfit.
Comment by Lonnie zeimetz — June 19, 2012 at 5:30pm
5. Can't go wrong with a Seinfeld reference.

JERRY: Ok Mr. Mandelbaum, what you want me to do?

IZZY: Don't get puss honey, and pick up that medicine ball.

JERRY: Is this a gym, or some kind of fitness museum?

IZZY: Not funny, over your head with it. Are you ready?

JERRY: For what?

IZZY: All aboard in the pain train!
Comment by Mex — June 19, 2012 at 5:33pm
6. Cool pic!

Do you guys take the day completely off or do you do some sort of active recovery stuff? I feel like I've got lots of energy today, but I'm unsure if I should save it for tomorrow or if I should do some technique work today.

Any ideas?
Comment by Chris Taurus — June 20, 2012 at 2:34am
7. strength + short metcon = power athlete-who knew?
thanks CFFB and CFSB for a great event, folks were smashing PRs and moving big iron all day. couldnt be prouder of our athletes at Southern Maryland CrossFit and we will be ready to defend the belt next year!
Comment by CrabcakesNCrossFit — June 20, 2012 at 4:16am
8. @ Chris T, I usually do a light run or walk in the woods on Weds just to get the blood flowing. People on here will chastize you for even getting off of the couch on Wednesdays but you need to listen to your body and make sure you are still getting enough food/rest to be able to perform on Thursday. Bottom line: do what you need to do.
Comment by RAK — June 20, 2012 at 5:47am
9. @Chris Taurus

I usually Practice free standing & walking handstands while I grill meat for the rest of the week.

Sometimes snatch technique with a stick. I can’t stand to be inside when I don’t have too.

Comment by Boston Kevin — June 20, 2012 at 6:00am
10. Extremely proud to be an athlete at Southern Maryland CrossFit.
Comment by Lexy Smith — June 20, 2012 at 6:58am
11. DL: 425x3... died

Rx: Muscle spasms/compressed disc; Valium, Lortab, bodyweight movements... FML.

Comment by Uncle Rico 195/6'/34/M — June 20, 2012 at 8:27am
12. Power Cleans: 5x3x185

Bench Press: 3x5x210

Comment by Sheldon - 6'0"/185#/27yo — June 20, 2012 at 11:17am
13. @Chris- I usually go outside and do something and mobilize. Today I played frisbee golf to get the blood flowing and then I pick a mobilization goat and spend 10 or 15 minutes on it.
Comment by Mike V — June 20, 2012 at 1:52pm
14. @Uncle Rico...what the hell happened??
Comment by Mex — June 20, 2012 at 2:21pm
15. Chris - I eat, rest, play with my daughter.

If you have the gas to do a full-on workout on a Rest Day, you 1) didn't go hard enough on actual Work Days, 2) are new to the program and your body is experiencing that new adaptation thing that makes you feel invincible, 3) coming over from standard Crossfit where redline-level WOD-ing 8 days a week is not only programmed, it's encouraged, and/or 4) are on an experimental yet highly volatile Super Soldier Serum.

Follow the program.
Comment by Ingo B — June 20, 2012 at 2:25pm
16. in the market for some gymnastic rings, looking to spend about 50 bucks, any recommendations?
Comment by David — June 20, 2012 at 3:20pm
17. @David

muscledriverusa.com has a pair of rings for 47.99
Comment by Sharp — June 20, 2012 at 3:28pm
18. deadlift 5RM @430lbs (pr)

DWOD- OTM for 15 min of:
2 PS @155lbs (85%)
10 ball slams @40lbs

missed a few rounds due to idiots but otherwise rx'd.....

@Uncle Rico- what happened dude??
Comment by Denny K — June 20, 2012 at 3:46pm
19. @ Chris Taurus go to mobilitywod.com just watch videos, mash tissue, and have fun. no pain face
Comment by brian — June 20, 2012 at 4:03pm
20. @David...front page of muscledriver has wood rings for $60. Great deal
Comment by Mex — June 20, 2012 at 4:49pm
21. DL: 5 RM 410#
WOD: 160# and 20# ball slams for hammer strikes, damn good WOD i gotta say
Comment by Lane — June 20, 2012 at 5:28pm
22. Mex/Denny,

I was going for a conservative DL 5RM at 425 and fucked up my back. Its been acting up for a few months and I've been careful during the lifts, but yesterday it just went. All we have in Sicily is a hospital. I need a sports therapy guy. My sacrum is locked up and my low-back is week. I've been doing RDLs to get some back strength, but now I'm back to doing body-wight weenie movements.

Comment by Uncle Rico 195/6'/34/M — June 20, 2012 at 10:45pm
23. I was scared at first too and I was pboarbly the most out of shape person there. It helped that I knew someone there, but it's your own workout in the end.I'm happy I tried it out, but yeah, I did not like feeling ill after a workout. It just gave me a negative experience and made me dread going sometimes.
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