1. Don’t Leave the Bar

When you drop the barbell/wallball/kettlebell or come off of the pull-up bar, don’t go for a walk. You don’t need to go to the water fountain, and I’m sure your hands are plenty chalked. Personally, I like the idea of actually keeping your hands on the bar while it rests on the ground, but taking one to two steps back works too (I suppose).

2. Set a Time Cap for Your Rest Period

When athletes drop the bar to rest, they’ll often take far longer breaks than they need to before starting up again. Either that, or the amount of time they take to rest is so inconsistent (five seconds here, twenty seconds there) that it completely throws off their rhythm and their economy of movement suffers as a result. Therefore, when you set the bar down, you need to have a running ‘rest clock’ in your head so as to keep your break times consistent and provide you with an impetus to get moving again. Simply take a step back (not too far—see above) determine how much rest you’re going to take (5,10,15 seconds) and look at the clock to calculate your ‘go’ time.

3. Use Transition Time as Rest

Rather than wildly rushing from one station to another, use your transitions as an opportunity to calm your breathing and take a couple of seconds to compose yourself before attacking the next movement. This will be far more effective than moving as quickly as possible through your transitions when you’re already fatigued, as you’d only be able to get a few repetitions of the next movement anyway. It would be far more beneficial to rest in the short periods when you don’t have to do any ‘work’, thus allowing for bigger sets when you do pick up the barbell on the next station.

4. Know When to Break Up Your Sets for Rest

Let’s say you have to complete 15 power cleans followed by 15 shoulder-to-overhead. The weight is somewhat heavy, so you decide to break up the cleans by doing two sets of 8 and 7, dropping the bar after your 8th and 15th rep. This game plan might look good in your head, but in reality it’s inefficient. It would be far more effective to complete that 15th rep and go straight into your shoulder-to-overheads, seeing as you’ve already got the bar in the front rack position!

5. Identify Movements Where You Can ‘Rest’

Everyone has a movement that they can complete with relative ease, so when it pops up during a workout use it as an opportunity to ‘rest’.  Even though you’re still technically working, you know you can complete the set quickly without overly exerting yourself. Therefore you can use that movement as another opportunity to compose yourself before moving on to a more challenging one. (1)


This month in our CrossFit Kids Program we are focusing on nutrition. Teaching the kids the basic concepts of proteins, carbs, healthy fats, and water. Everyones homework Tuesday was to go home and write down what types of protein their dinner consisted of. Great Job Kaylie!

Tuesday January 13th, 2015

A) Bench 3×5 (add 5lbs)

B) 15 min AMRAP:

  • Partner A) 20/10 Cal. Row
  • Partner B) Max Rep DB Snatch


  • Switch when partner completes rowing
  • Score Total Reps and Weight used

coming Wednesday…

15 minutes of work:

  • 1000m Run
  • 50 DB Step Ups (45/30)
  • Max Hang Power Snatches (115/85) with remaining time (must drag to top of knee)
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