Workout of the Day:
Deadlift – Take three to four sets to warm up to a heavy 3-rep set
and then, 
In teams of two, deadlift as much weight as possible in 8 minutes. The weight selected is up to the team, but must not exceed the weight that can be done with perfect mechanics by both team members. Each team member may complete a maximum of 7 deadlifts each time they grab the barbell, and upon dropping the barbell, must complete 7 burpees before lifting again. Post total weight lifted to comments.

Optional finisher – Pinch-Grip Farmer’s Walk
Grab two 25 lb. plates, pinch each between your thumb and four fingers, and find out how far you can walk before having to drop them. Then pick them up and try again, with your goal being to get them all the way back inside the gym on that second trip.

Ms. Madeline - Queen of the Cage
Ms. Madeline - Queen of the Cage

Give It A Rest
Written by Mike Hom 

I recently returned from a 3-week vacation full of sunshine, adventure and relaxation. I didn’t get a chance to train very much, which initially had me over the edge the first week – amazing to think withdrawals from training could really occur in these circumstances. But as the trip neared the end of the second week, I finally got around to doing some bodyweight stuff while my buddies were sleeping off the previous days’ activities. As I was doing some post-WOD mobilization, I was thinking to myself that while it was good to get in some training, I was glad that it had not been sitting in the back of my mind the entire time. In fact, I nearly forgot about working out while I was ziplining, riding elephants, and doing whatever else we tourists were doing.

By the end of the trip, I could count the number of times I trained with one hand and still have some fingers left over. Did I feel any worse? No. Did I lose some of my fitness? Most likely. Did I have an awesome trip with friends and make great memories? Sure did! Even better, I came back feeling refreshed and ready to do work at the gym after being gone from my CF family.

It’s great to be an animal in the gym and let a good portion of your life revolve around increasing your fitness, living healthy, and sharing your experiences with like-minded individuals, but don’t let it dictate your life. If you want to drink a mango smoothie every once in a while, do it. Don’t know the protein/carb/fat breakdown for this delicious meal you’re having in another city/state/country? Don’t worry about it.

Most of us live the CrossFit lifestyle and subscribe to the CrossFit school of thought so that we can be healthy and still enjoy life the way it’s meant to be enjoyed. For 80-90% of the time, I conduct my life in the manner that would be categorized as strict adherence to CrossFit: Paleo/Zone, train 4-5 times a week, stay active throughout the week and weekend, and so on. But that 10-20% I reserve for myself. I indulge in pasta. I eat toast with butter. I put away carne asada burritos in 6 bites. Now, I don’t plan on being a competitor in the CF Games (anymore, at least) and I don’t intend to break records in any physical activity. I do, however, enjoy staying healthy to give myself protective buffers from the perils of an otherwise unhealthy lifestyle.

When you feel like your body is on the verge of breaking after so many straight days of training (and maybe not listening to your coaches), evaluate your physiological, emotional, and psychological well-being. If one or more of those three things seem off to you, then it may not be worth coming in for a half-assed workout. Sometimes, it’s better to let your “awesome” levels get back to normalcy. Sometimes, you just have to give it a rest.

  • Great write up Mike. I totally agree. It’s not just our physical well being that we need to keep healthy but also our mental and emotional well being. Being balanced is one of the BEST ways to maintain a healthy lifestyle.
    Well said Mike.

  • Dutch


  • Lindsey (Boozebag’s sister)

    TOTALLY AGREE, Great post Mike!

  • Snax

    Bad Ass Mike!! Now, time for a chocolate chocolate, doughnut!

  • Cynthia

    Hooray for ‘cheat’ days! Barry and I have a routine Sat morning treat: breakfast burritos with a Big Gulp diet pepsi. We figure that we eat clean 90% of the time, so why the hell not indulge?

    And I can inhale a carne asada burrito in 5 bites. In yo’ face, Hom!

  • courtland

    Good post and entirely appropriate given that I took two months off and ate baguettes, butter, and cheese, all washed down with bottles of wine and (a personal favorite) calvados and all while absolutely murdering the French language.

    But now, seeing deadlift featured in a workout of the day, all I can think is “bring it!”.

    I will update this entry later to report whether I actually brought it.


    Good Post. I am the worst when it comes to eating healthy. Cynthia let Barry know that we did get over 10,000 pounds. He only counted the reps for one person which was 49. Double that and our team got 98 which was 18130 for our team.

  • Craig

    Good write up Mike.
    For today’s WOD, are we establishing a 3 rep max or working up to moving heavy?

  • Mark Riebel


    The goal is for a 3 rep max with perfect form, so it’s probably not your absolute 3RM, but it’s the one we’re more concerned with. Now, if you’re nowhere near your 3RM but it feels pretty darn heavy, go with that one.

    Hopefully this didn’t add to your question.

  • courtland

    I tried to bring it….partnered with Dan. We did our 3 rep heavy set, with Dan pulling 245 and me getting 325.

    We set the wod at 185 x 77 reps = 14,245. My burpees were more than pitiful by the third round.

    I made it 3/4 of the way around the block on the 25# plate pinch grip challenge…I think I would have made it all the way had I jogged from the beginning.

  • JustinN

    Hom- amen! Mike also practices what he preaches… In addition to his freakish strength, he has an uncanny ability to crush guacamole like a bad habit. Awesome post brother-

  • Craig

    That’s what we did. Appreciate the insight.
    U.S. Coast Guard, Sitka, Ak.

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