Friday, 03 Sep, 2010

Posted by Mandee on September 2, 2010   |   28 Comments

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press

Rory McKernan 6:42, Kristan Clever 16:03, Katie Hogan 23:02, Rebecca Voigt 25:26. Post time to comments.

The History of the USAW and Team CrossFit” with Mike Burgener,CrossFit Journal preview video [wmv] [mov]

Does stretching before running help prevent injuries?

In the gym (as in life) you should look forward

28 responses to “Friday, 03 Sep, 2010”

  1. Aaron says:

    3x1000m with 2 min rest in between, don’t deviate +5 sec

    3:37.8; 3:34.5; 3:39.8

    First run in Puma Haraka XC. Felt great, love the shoes.
    HR got a little high, average in the 90-93% but felt good.
    Goal is always negative splits, surprised to see the 5 sec diff in set 2 and 3.

  2. Aaron says:

    Interesting article on static stretching, a little surprised to read that static stretching does not prevent or cause injury. I’ve never been a fan of solely static stretching, although I’ll still catch myself doing a light static calf stretch and hamstring stretch before heading out for a run. I think it’s a psychological thing. If it’s a long run, I’ll start off easy for the first 10 minutes then pick up the pace. But if it’s a run like tonight’s track workout my routine is to run easy from my house to the track, probably just shy of a mile. Then once at the track I do a rigorous dynamic routine before getting into my main set. Lots of odd looks from football parents tonight, probably wondering what I was doing twisting my self into a pretzel and arching my leg back laying facedown on the track. Then as my cool down, I run very easy back home and then go through a static stretch cool down and sometimes get on my foam roller or use “the stick”. It seems to work for me. I think that is the key, do what works for you.

  3. AmandaJ says:

    Does anyone want 2 tickets to tonight’s concert on base? http://www.redstonemwr.com/news_&_events/concert.html
    My coworker has them and can’t go…$25 per ticket…

  4. Justin says:

    21:32 rx’d

  5. Aaron says:

    72 at 22 min cut-off (I think I scored this right? I got through the round of 15s)

    I think I could have finished in 25 min. The barbell adds a whole new dimension to the TGUs and I like the Sots press, something different. Fun and challenging wod.

  6. klowe says:

    Great Picture Dennis.

    It captures your intensity, enthusiasm, seriousness, and joy of what you do for us! Nice pic Russell.

    • Dennis B says:

      Thanks KLowe. It is an honor and a privilege to work with and for such great CrossFitters, athletes, coaches and most of all awesome people. My hat goes off to you and all CFHSV personnel. Hit the WODs hard, have fun, and keep on Crossfitting. Train Hard, Train Smart, Train to Survive!

    • Jake Naumcheff says:

      I agree Kevin. Great picture, great coach.

    • Robert S. says:

      I must echo what Kevin and Jake have said. This is a great picture, and Dennis was willing to give up his own time and open his home gym to me in order to help me prepare for the Faction Games. Top notch coach!

  7. Garrett D says:

    rx’d 24:00

  8. Jake Naumcheff says:


    had the round of 21 done in about 5 minutes but my bird shoulders hit the wall after that

  9. Katie says:

    22:31 scaled to 25# BB

  10. tracey says:

    22:46 as rx’d

  11. Robert S. says:

    22:55 as rx’d

  12. AmandaJ says:

    About to hit the road to Ohio which means withdraw from CF will start setting in by tomorrow morning when I wake up at my parent’s house and realize that I’ll be receiving 0 encouragement from Dennis that day…what a bummer! On the plus side, we will be making Coconut Flour Pancakes for the fam tomorrow morning and doing some mini wods with my little sister! See you all when we return next week!

  13. Penelope says:

    21:20 (Scaled get-ups 20# DB, sots press 35#/mostly 25# BB)

  14. Jake Naumcheff says:

    This afternoon:

    15 min. AMRAP

    20 Double-Unders
    15 Sit-ups (unanchored, no abmat)
    10 Push-ups


  15. Patrick says:

    This one was just sheer pain, not the getting stronger type of pain, the getting injured type of pain. Not a big fan of high rep TGU for time.

    As Rx: 26:59

  16. dunnbball says:

    Scaled in 21:10
    Turkish Get-ups w/25lb BB
    Sots Squats w/PVC

  17. Karen says:

    21:05 as rx’d

  18. Kerri says:

    21-18-15 as rx’ed in 25 min cut-off.
    I was having some major problems with not just the balance, but the rotation of my wrist. So, the bar ended up, not in line with my body, but more like perpendicular, so, it just royally screwed up my mojo. This may just be one I practice.

    Practiced on the 25# barbell when I finished, and was able to keep it straight. So, maybe it was a tad too heavy?
    Regardless, this was a frustrating WOD.

    • Katie says:

      Did you mean to write 21-15-9 or did you end up doing more reps? MAJOR props if you did 9 extra reps…. Josh said he did it perpendicular too and he thought it felt better. Either way it was a suckfest… good job!

  19. Tasha W says:

    Mom wod: 21-15-9 OHS (PVC), push ups, step ups. 7:10