Wednesday: Active Rest

48
July 27, 2010 · Posted in WOD   · Comments (48)
Before…… then 40lbs down and a 405lb Back squat later!!
 
WOD:
  
“Active Rest”
30 on 15 off each station 3 rounds
  1. Row
  2. Sledgehammer
  3. Battleropes
  4. Sled
  5. Planks
  6. Double Unders
  7. Kettlebell Swing (71/53)
  8. Sandbag Cleans (50/30)
  9. Rope Climb
  10. Farmer Walks (71/53) *per hand*

There will be a Good bye party for our very own Nick D AND a welcome home party for VASTI!  TONIGHT!!  Wednesday Night at 8:00 pm at the Iron Horse on Broadway in Westwood. Please come down and say good bye and hello to two true inspirations to us all.

　　　　

Comments

48 Responses to “Wednesday: Active Rest”

  1. Chris B on July 27th, 2010 9:02 pm

    Active rests are for wimps. Did anyone else notice that steve didnt draw up lines on the board to separate the times today? WTF!

  2. Nick C on July 27th, 2010 9:11 pm

    less is more

  3. Chris B on July 27th, 2010 9:12 pm

    Shotgun the atlas stones for tomorrow. im subbing them in for the sandbag cleans. Steve 155 or 95 for tomorrow?

  4. lucy on July 27th, 2010 10:27 pm

    NIck you look amazing…what a transformation. Keep up the great work and I know you will do great in law school.

  5. Stef C. on July 27th, 2010 10:31 pm

    Nick, you and my sister have inspired me. I have nothing but love and respect for you!! I know you will kick ass in law school! We’ll be there to celebrate with you tomorrow. Oh and by the way, there are TWO CEDENOS now taking up space at CFI, so it’s about to get louder and extra Spanishy.

  6. Vastinator on July 27th, 2010 10:41 pm

    Nick…. Dude! Wow…You’re on fire. Your motivation inspires me.

  7. john agar on July 27th, 2010 10:58 pm

    Nick thanks for being there and pushing me when I needed it bro. Gonna miss you for real

  8. Nick C on July 27th, 2010 11:11 pm

    Is this specimen known as the “Vastinator” going to be at the Iron Horse Tomorrow NIght?

    I’m pretty amped up to meet this indivdual! Serious amounts of Spyder Air Squats for her!

    Spyder

  9. Brad on July 27th, 2010 11:18 pm

    Looking forward to seeing you both at the Iron Horse. Welcome back Vasti!!!

  10. knarf the caveman on July 28th, 2010 8:22 am

    What up firebreathers.. I was actually thinking of playing soccer with the 155lb atlas stone.. LOL!!!

    @Vasti.. It’s good to have you back and we def did miss you.
    @Nick C. I haven’t had the pleasure of training with you too much while at Ignite but I’ll tell you what.. I’ve seen you transform your body and mind and if you apply that same dedication and discipline in your studies you will be a VERY sucessful attorney. I’ll take a business card now just in case.. LOL!!

    Not sure if I can def make it tonight but GOOD LUCK to you and hopefully we’ll see you soon..

    Signing off…

    kNaRF

  11. Steve on July 28th, 2010 8:23 am

    I would like to introduce everyone to our new memebers,
    BoBo and Little Devil

    http://www.flickr.com/photos/crossfitignite/4837625250/

  12. Lili on July 28th, 2010 8:53 am

    Nick, Congratulations on all you’ve achieved thus far! Well done, and best of luck with the next chapter in your life.

    Vasti: I’m so excited to getting closer to FINALLY meeting you! I’m thrilled you’re back and can’t wait to tackle CFI WODs with you!

    Have fun tonight, everyone. Sadly, I won’t be there to celebrate all the good stuff. Will catch up next time, for sure.

  13. Rich on July 28th, 2010 10:31 am

    Just out of curiosity, is anyone else’s back trashed from Monday or am I the only one.

  14. knarf the caveman on July 28th, 2010 10:36 am

    @ Rich.. My back, legs and ENTIRE BODY is thrashed from swimming.. Who would’ve ever thought.. LOL!!! Swimming a .25mi is tougher than I thought..

  15. Brad on July 28th, 2010 10:44 am

    Rich, most definitely. I’m pretty well trashed from Mon/Tues… Upper/Middle back from Monday… now legs from Tues.

    It’s a good kind of trashed though… :-)

  16. Brad on July 28th, 2010 10:47 am

    PROOF THAT STEVE WORKS OUT:

    http://www.youtube.com/watch?v=dEfajPc4q3o

    Love the quicksand jumps… or whatever they are called. :-)

  17. Rich on July 28th, 2010 10:57 am

    That’s funny Frank. I did 12 laps at the swim club over the weekend and could have sworn I swam about a half mile. I later found out, from some wiseass lifguard, that I only swam about 0.2 miles. It was quite deflating. I had visions of Caddy Shack when they tipped over the lifeguard tower.

    Brad – Not that I am happy you are in pain, but I am glad I am not the only one. I could barely pickup my one year old last night. My wife was a little amazed when she walked in and I was begging him to just climb up.

  18. Steve on July 28th, 2010 11:45 am

    Who is coming tonight?!!

    Cant wait

  19. Marisa on July 28th, 2010 11:50 am

    My back….my back…owww glad to hear it’s normal though

  20. Rich on July 28th, 2010 11:57 am

    I will be there at about 4PM to roll my back until the 5PM start.

  21. Nick D on July 28th, 2010 12:09 pm

    Steve, that “before” pic is from Apr, post this one it’s amazing how big I was at the beginning. Thank You!!!!
    http://m.flickr.com/#/photos/crossfitignite/4279131019/sizes/m/

  22. Trevor H on July 28th, 2010 12:10 pm

    I am in serious pain and walking around like a 90 year old.

    See you tonight. I cant wait for cold beers.

    Steve- So no beer for you, whats the drink of choice???

  23. Steve on July 28th, 2010 12:17 pm

    nick it didnt work

  24. Rich on July 28th, 2010 12:22 pm

    Doh! You meant the bar. I have a meeting at 7:30 but will probably swing by for a beer after.

  25. Katie on July 28th, 2010 12:58 pm

    I’m at an internet shop and decided to check out the ignite page and I have to say I am soooo impressed with you Nick! I was impressed with the difference in your calves since the April photo and then I opened the one you put up. You are incredible!

  26. Mike on July 28th, 2010 1:01 pm

    Just another reason why Crossfit works. Last night at work i chased down this kid in 2 seconds. he literally said “How the hell did u catch up to me so fast?” and replied by saying “Crossfit”

  27. knarf the caveman on July 28th, 2010 1:18 pm

    I was trying desperately to not walk funny this morning when I was walking into work. LMAO!!!
    @ Steve.. Not sure if I can make it tonight but i’ll def try to swing thru for a quick hello..
    @Rich.. Yeah man. Swimming is TOUGH. I’m doing this Triathlon in September and the swim is 400 meters which equates to .25 mile/16 laps and it’s tough!!! I just got this knarly Professional Road bike so I may crush a 14 mile bike ride today after work. We’ll see how my soarness is. If i’m still super soar I’ll roll my ENTIRE BODY for like 20 mins and then kill that bike ride..

    SIgning Off…

    The kNaRf mAn!!!

  28. knarf the caveman on July 28th, 2010 1:22 pm

    @Mike.. Yeah man Crossfit def works. I didn’t make it in for training yesterday so I decided while visiting my family that I would go to the track and get a decent WOD in.. I timed my mile run and I knocked off A FULL MINUTE AND 20 SECONDS!!!!!! Dude, I was soo stoked when I looked down at my watch.. This stuff def works and the crazy thing that’s only 1 of the many accomplishments that I’ve achieved since starting Crossfit…

    CHEERS!!!!

  29. Steve on July 28th, 2010 1:23 pm

    T-rev..
    been convicted of not setting the exaple.. so i will be doing shots of water all night.. stay in coach mode

  30. Brad on July 28th, 2010 1:34 pm

    Ivana and I will be coming tonight… Make sure to say hello!

    Crossfit doesn’t work at all… what are you guys talking about. I could’ve done that 135lb Barbell TGU the first day I set foot in the box.

    *cough, choke, hack*

  31. T-rev on July 28th, 2010 1:45 pm

    This stuff def works. I would’ve just ran to the tree last night and back and been puking 5 weeks ago.

    Shots of water……..Well you can tell people its Vodka so you fit in!

  32. Steve on July 28th, 2010 1:48 pm

    you ALL have made progressions by leaps n bounds.. more then we ever even imagines.. were very proud of each and every accomplishment you all have made.. the mother ship will be full when she comes back

    **Zoltan**

  33. Steve on July 28th, 2010 1:49 pm

    T-rev

    Fit in!?

    im a 31 yr old man who still wears checkered vans and owns a garage gym full of devotees.. I dont think i ever fit in lol

  34. T-rev on July 28th, 2010 2:13 pm

    Didnt want you to be jealous of all us beer drinkers.

  35. T-rev on July 28th, 2010 2:13 pm

    Didnt want you to be jealous of all us beer drinkers.

    Also I am a 27 year who belongs to a cult in a garage gym

  36. Steve on July 28th, 2010 2:16 pm

    lol T-rev

  37. JohnBoy on July 28th, 2010 2:57 pm

    O.K. just to clear things up…STEVE DOES WORK OUT he does not just sit there snacking on his beef jerky and sweet potatoes all day.

  38. Robin on July 28th, 2010 3:03 pm

    Today I saw 1st hand how CF works….JR & myself jumped 40″ on stacked tires, then came the legendary KFJ blew us out the water with a 3 tire jump. Crazy!

  39. Steve on July 28th, 2010 3:13 pm

    Yeah dude I cant wait to post the KFJ 50″ tire jump..

    insanity

  40. Chris B on July 28th, 2010 3:25 pm

    http://www.youtube.com/watch?v=xSqXM0W8tRk

  41. Brad on July 28th, 2010 4:08 pm

    50″ ?? NICE KFJ!!! I’m with Robin and happy at 40″

  42. Lili on July 28th, 2010 4:19 pm

    Stef C., I just read your blog post about your dead lift. Fierce and brave, you said it. No words are more fitting.

  43. Nick C on July 28th, 2010 4:20 pm

    @ Franks #10 Post

    I think you meant to say NICK D and not NIck C.

    This NIck does not have a Job and is a bum. I dont have business cards! Although i am pretty damn awesome.

    Billy Madision.

  44. Mike on July 28th, 2010 7:03 pm

    Steve we can do shots of wheat grass

  45. NEIL on July 28th, 2010 7:41 pm

    Chris – awesome clip of C Spealer. I love watching him. Thanks for posting.

  46. Brad on July 28th, 2010 8:19 pm

    We are here waiting!!!!!!! :)

  47. Greg P on July 28th, 2010 8:36 pm

    OK. Second time to Red Rocks Crossfit in Colorado Springs. Still acclimating to the altitude.

    We did:

    Warm Up:
    25 double unders
    1 minute of pushups
    10 pullups
    25 double unders
    1 minute of situps
    10 ring dips
    25 double unders

    Plyometrics:
    lateral hurdle jump 15-15-15

    Skills:
    Clean from knee height: 3-3-3-3-3-3

    Jerk behind neck: 3-3-2-2-2

    Overhead walking lunges with bar: 4 sets of 50 feet

    I represented us well, CFI. Even got a free RedRocks Crossfit tee shirt today.

    I found a box called Crossfit Hypoxia in Ouray Colorado. It’s at 7811 feet above sea level. I’m gonna drop in there sometime next week. I’ll let you know how it goes, although I’m pretty sure how it’s gonna go…

    Miss you guys.

    Greg P.

  48. Uncle Randy on July 28th, 2010 8:44 pm

    Nick: I am at work. At this point I don’t think I have a shot of getting out. You are a great guy. I wish you all of the best in your future endeavors.
    Vast: can’t wait to work out with you. Your sister has done a phenomenal job of filling Ignite with Cedeno flava. Welcome home.
    Someone give these two a hug from me.

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