Rest While You Move

Apr 4th, 2012

Category: CrossFit

Rest While You Move

After watching the most physically fit individuals on earth perform grueling workouts during the 2011 CrossFit Game I began noticing the advanced athletes at our box doing the same thing…transitioning well. What does that mean? They drop the barbell, breath heavily on the walk over to the pull up structure hammer out toes to bar then drop immediately into their burpees and continue on. There seems to be no rest for these people but where do they catch a breather?!

You need to understand that even though you just put weight over your head a bunch of times and your shoulders are burning doesn’t mean those toes to bar muscles are fatigued to the max, and just because you are breathing heavy doesn’t mean we can’t chip away at burpees which gas you anyways. Be smart about where you take breaks during your workout. Instead of stopping, getting water, chalking up or catching 30 seconds of rest between movements why not take a small rest within the movement? After you run, set up right onto your dead lifts and immediately get 5…step back, deep breathe…get another 5 making it 10!. Then on your way to the next movement and while your positioning yourself take huge breaths and shake it out. Rest while you move!

Most of the time we rest, and only get 5 reps anyway so why not trick our bodies into not being tired, get a few reps and then have a coach encourage us to finish the set and move on…you’re already half way there why not go for it. Thinking about 15 reps in the 5th round can be daunting but what about 3 sets of 5 with a small break in between. Remember people…glass is half full, not half empty.

Single leg work-
Step ups/step overs/lateral jump over the boxes
Single leg touch downs
Bulgarian split squats
Calf stretching
Hamstring/adductor rolling on the box

Back Squat

Push-press (95,65)
Box Jump (24,20)

L2 (80/50)
L1 (65/35)


  1. Joe B 04/05/2012 at 3:08 pm

    backsquat 135 x 2
    WOD 13:40ish L1 (Forgot the new location of the clock)

  2. Kyle 04/05/2012 at 11:21 am

    Back Squat – 245 x 2
    WOD- 6:05 rx

  3. Kaitlyngambino 04/05/2012 at 12:51 am

    PR Backsquat 165#, 9:03 RX workout

  4. Nicole Dholakia 04/04/2012 at 8:31 pm

    Berretta! Awesome post!! Thank you for the push to go Rx last night! So happy I listened to you.

  5. Dbibeau 04/04/2012 at 6:49 pm

    need my southie fix! Hitting CF in indiana …just not the same!!!!

  6. Joe 04/04/2012 at 12:47 pm

    Seriously, Dice. Come out from under the rock you’ve been hiding under.

    Beware of the Duck Boats today:

  7. Amy 04/04/2012 at 12:39 pm

    Love the post Coach B. Well said.

    Dice, if you don’t show your face at CFS soon there will be consequences.

  8. Bish 04/04/2012 at 11:35 am

    Great Post Retta…

    Who’s this “Dice” guy? I think I once knew a guy that went by the name Dice…

  9. Dice 04/04/2012 at 2:05 am

    Great post and strategy, nailed it B.

  10. Shnitch 04/04/2012 at 1:52 am

    Can we get another bravo unit and a supervisor to officer Colvin’s “position”..? Looks like he’s got a bit of scene popping off.