Friday, Friday, gotta get down on Friday

QOD (Question of the Day) – How do you determine your rest days? Is it random or planned? Do you even take a rest day?

An outstanding article regarding today’s question – Rest Days by Cynergy CrossFit.

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to Nov.26/10

That's a whole lot of pullups!

101 thoughts on “Friday, Friday, gotta get down on Friday”

  1. Usualy after 3 days of hitting WODs hard is the time to sleep one off for me. It depends the WODs of course. So 3 days or less in a row is enough for me. Usually one to two days off and I’m good to go.

  2. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, โ€œThe Chiefsโ€ have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate โ€œThe Chiefโ€ in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

  3. CFWU x 2

    Push Jerk x 5

    95-100-105-115-125

    โ€œThe Chiefโ€

    Max rounds in 3 minutes of:

    135 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    4 rounds
    4 rounds
    3 rounds + 3 + 6
    3 rounds + 3
    3 rounds + 1

    Total = 318

    Tough WOD after a week with over 500 squats!!! Still like this workout. No PR for reps (362 last time, but with 100 lbs June 14/10). Nice job 6 am, have a good weekend all ๐Ÿ™‚

  4. WU x 2

    Push Jerk x 5

    70-75-80-95-100-105

    โ€œThe Chiefโ€

    Max rounds in 3 minutes of:

    65 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    4 rounds + 3 power clean
    4 rounds
    3 rounds + 4 pu
    3 rounds + 2 pu
    2 rounds + 5 squats

    Total = 317

    Have a great weekend everyone!! ๐Ÿ™‚

  5. Wu 2
    Push press 5 x 45, 55, 60, 65, 70 felt good
    Chief
    Amrap 3 min
    Squat clean 65
    6 push ups
    9 squats

    I try to come to CF 3-4 times a week, preferably not on consecutive days.

  6. WU x 2

    Front Squat x 5

    55-65-75-85-95

    โ€œThe Chiefโ€

    Max rounds in 3 minutes of:

    75 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    3 rounds
    2 rounds + 1 sq
    2 rounds + 3 pc
    2 rounds + 3 pc
    2 rounds + 1 pu

    Total = 212

  7. Cleans x 3

    45-55-65-75-80

    โ€œThe Chiefโ€
    Max rounds in 3 minutes of:

    Power cleans, 3 reps ( 75#)
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Total = 324

    Great job everybody!! Tough week.

  8. WU x 2

    Push Press x 5

    35-40-45-50-55

    โ€œThe Chiefโ€

    Max rounds in 3 minutes of:

    65 pound Power cleans, 3 reps
    6 Push-ups
    9 Squats

    Rest 1 minute. Repeat for a total of 5 cycles.

    Total = 310

    Great Job everyone!!

      1. Thanks Machine!! I like that name for you!! I was trying to keep up but your just so darn fast.

  9. Push Press x3
    115-135-155-175-185 (PR for reps!)

    Isabel
    30 Snatches @115#

    3:56

    Didn’t do the 135# because I’m still weary of my back. Everything felt good though. I’ll try it heavier next time.

    Last time I did this was November of 2007. I used 65# and finished at 4:25. So a good PR today!

  10. Back squats 3x
    95-105-115-125-135(1)

    WOD @ 80#
    (37/53/49/54/61)

    Total 254

    Tough wod after vacation. Great job everybody! For the question of the day, I usually take a day off between my workout days.

  11. Rest days are important if you want your muscles to heal/repair and grow since they grow at rest. I try to go for a day in between each workout, which is what I’ve pretty much done since joining except this week…

    I wanted to try this WOD but I’ve gone 2 days in a row and did yesterday’s WOD @ home so my body is telling me “Rest”. Hopefully I’ll get a chance at this one soon. It looks like a tough one.

  12. CFWU

    Front Squat
    1×135
    1×160
    1×185
    1×205
    1×235 PR # 5

    “The Chief” #135

    Total: 325

    Did 328 last June 2010. Still happy with it!

  13. wu x 2
    Strenght – Back Squats x 5
    60,65,70,80,95

    WOD – “Ther Chief”
    AMRAP in 3 min
    3 Power Cleans (55#)
    6 Push Ups
    9 Squats Rest 1 min repeat 5 cycles

    Total reps. – 379 (4 & 6 Push ups
    4 & 3 Power clean
    4 & 3 Power clean
    4 & 1 Power clean
    4 & 3 Power clean)

  14. wu x 2
    Strenght โ€“ Back Squats x 1
    155,185,205,225,245,260(PR 20#)

    WOD โ€“ โ€œTher Chiefโ€
    AMRAP in 3 min
    3 Power Cleans (115#)
    6 Push Ups
    9 Squats
    Rest 1 min repeat 5 cycles

    Total reps. โ€“ 366 (4,4&2Power clean,4,4&1Power clean,4&3Power clean)

  15. “How do you determine your rest days? Is it random or planned? Do you even take a rest day?”

    I rest when I’m dead.

    Which is usually a day on the weekend and once during the week depending on the WODs.

    1. Love it!! I’m starting to follow that philosophy too ๐Ÿ™‚ well, actually, I try to rest before I die ๐Ÿ˜‰

  16. CFWU x 2

    Strength – Squat Clean
    Worked on form

    WOD “The Chief” @ 125#
    Total 324

    Last time was 362 @ 115#

  17. “The Chief” (Rx’d @ 135#)

    R1 = 5 Rds
    R2 = 4 Rds + 3 + 6 + 5
    R3 = 4 Rds + 3
    R4 = 4 Rds + 1
    R5 = 4 Rds

    Total —> 396 (PR)

    Nov 26th my score was 362 with 125#. Quite happy with my result today cause I pushed myself outside of my comfort zone. ๐Ÿ™‚

  18. Front Squat 1RM (Small Box & 45# plate) -> 60-70-80-90-100

    “The Chief” @ 75# & PU from knees – 324

  19. QOD…
    Answer: planned
    A normal week for me is 3 on / 1 off, 2 on / 1 off.
    I’ve been following that schedule when I can for a long time.

  20. wu x 2
    Strength โ€“ OHS x 5
    40, 50, 50, 50, 45 Had lots of trouble getting down low enough today, bar felt really heavy.

    WOD โ€“ โ€œThe Chiefโ€
    AMRAP in 3 min
    3 Power Cleans (85#)
    6 Push Ups
    9 Squats Rest 1 min repeat 5 cycles

    Total 255

    Push ups slowed me down, only did first two sets unbroken but they were all “toes”. Guess it’s time for a rest day!

    Interesting point in the article about getting enough sleep. We talk about exercise and nutrition, but sleep is often the one we “cheat”.

  21. WUx2

    Strength – Deadlift X3
    255-275-295-315-335

    WOD : The Chief (115#)

    R1 = 5 Rds
    R2 = 4 Rds + 3 +1
    R3 = 4 Rds
    R4 = 3 Rds + 3 +1
    R5 = 3 Rds + 3 +5

    Total โ€”> 364

    No PR if I look at Nov 26 Had 10# more today. I think I made some mistake then, may have accidetly counted some extra rounds near the end IMO
    Did the opposite today, under counted at the Gym, somhow counted 304 but when I caught up my breathing, relaxed and poured down a few gallons, now the numbers are clear.

    Great work evening gang!

    Have an excellent weekend fella CrossFitters!

  22. Push Press 5RM
    105-115-125-145-165(reps PR)

    WOD Rx = 379… The Chief is a tough one for sure.

    Good job everyone!

  23. Front Squat x5
    95-115-135-155-175-195

    WOD: The Chief Rx’d

    401 (295 June/2010)

    Big PR but I haven’t done this one for more than a year.

  24. WUx1
    No strengthย 

    “The Chief” @ย 115#
    Score: 404

    Man that was a fun fun WOD … I will have to remember to not drop the bar between every rep like i did. Anyway I might say that it could potentially be my favorite WOD of all time!! Not sure why I liked it so much – messed with mind a bit cause I felt like giving up after round 2 ย  ย ๐Ÿ™‚ well enjoy ur weekend everyone

    1. I like this one too John….I think it’s because you can cycle though quickly. A tough WOD though.

    2. I drop the bar too and probably shouldn’t. Nice score Johnny, I like this one too. It’s a very “Crossfit’y” WOD if that makes sense.

    3. I drop the bar as well Johnny, can’t mess up the elbow again…And it is a great WOD! Nice score.

  25. WU x 2

    Push Jerks x 1:
    60-70-80-90-105-115(F)

    Chief @ 85#.
    Total Reps = 332
    Not a PR. Compare to Nov 26/10 of 380 reps, but used 65#. Also…my legs are fried!

    As for rest days, nothing planned. Since I am a 6 a.m. girl, I usually plan my rest days when I feel the need to sleep in to 7:00. I really need that at least once per week.

    Happy weekend to all.

  26. Wu x 2

    Strength: Shoulder Press x 5

    55-65-75-85-90(1-1-3)

    WOD: RX @ 95#

    Reps: 377

    Last time: 371: 6 reps PR

    The pushups slowed me down like Heather had mentioned in her WOD. I like Johnny,also wanted to quit after round 2!!

    I love this WOD because it is so challenging mentally and physically!

    Nice work 6:15 p.m. crew!

    p.s. It was great hanging out at the beach today Jane and Gabrielle!! Great spot!

    1. Atta Girl!! You did Great!! It was fun cheering you guys on!!!! On your post I quickly read ” I like Johnny” ….hahha and I was whoaaa whats going one here!! hahhaha .. THE CHIEFF — so awesome!

    2. Congrats Corinna! You killed it as usual ๐Ÿ™‚ love it!!

      I had a fantastic time hanging out with you and Jane as well ๐Ÿ˜€ thank you again for making the trip down to spend the afternoon with me!

      1. Would love it if you could join us next time Heidi, it’s been way too long since I’ve seen you ๐Ÿ™‚

  27. I guess I’ll answer my own question. I try for 3 on, 1 off, 2 on, 1 off. 4-5 days in a row is too much for me. I’m in this for the long haul, so rest and recovery are very important.

  28. Wu x 2

    Strength: Shoulder Press x 5

    55-65-75-85(4)-85(3)

    WOD @ 95#

    Reps: 5+4(3+5pu)+4+4+4(2 power cleans)= 388

    This was a great workout. My legs are jello from all the squats (899) in the last 7 days.

  29. WU x2
    Deadlift x5
    115 125 135 155 175

    The Chief Rx @ #95 – 308 Reps

    June 2010 used #75, did pushups from my knees and got 360something so I’m happy with today’s score. Have a great weekend everyone!

  30. Push press 3’s
    95-135-155-175-185-195
    Chief as Rx’d -> 388
    wow my legs are still not listening to me

  31. Cleans x1 (but mostly practiced form)
    95×5-100×3-105-110F-110F-110×2
    No PR, but I feel that I’m beginning to “get” these.

    WOD: Chief as Rx’d @ #95 – 266 Reps.
    The cleans slowed me down, I can’t wait til this weight starts getting easier.

  32. I did the Chief WOD on 09/01/2011 -change for change. Here are my results:

    WOD – change for change – the Chief
    AMRAP in 3 minutes of
    3 Power Cleans 105#
    6 Push Ups
    9 Squats
    1- 4 rds + 2 PC
    2- 3 rds + 1 pushup
    3- 3 rds
    4- 3 rds + 2 PC
    5- 3 rds + 2 PC

    Total reps: 288

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro