Friday, 05 Nov, 2010

Posted by Mandee on November 4, 2010   |   32 Comments

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23,Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37. 
Post time to comments.

“Athletes—Always” By Russell Berger

Pat Barber on today’s WOD – video [wmv] [mov]

Lifelong exercising yields sensational results

32 responses to “Friday, 05 Nov, 2010”

  1. Karen says:

    Hey Kerri! Saw the post from last night and you can donate candy directly to Operation Gratitude. I can see if there is anything left at my work to donate (they mark down the candy so maybe there is some still left of that as well). If we don’t have enough candy to be donated, maybe we can get together some other things to send.

    And Emily, Auston will be on my hand and in my thoughts. Love this idea.

    • Kerri says:

      That’d be awesome Karen!
      Maybe we can get some stuff together to send for the care packages.

      I looked a little further last night, and, at the bottom of one of the websites, it said the NLT date is 12/03/10 for care packages to be sent. (There is a Dentist office in Madison that is participating)


      I just thought it might be another good way too, to teach the kiddos about gratitude, if they knew they were shipping their candy to the soldiers!! =o)

    • Emily D. says:

      Awesome Karen!!

    • Kerri says:

      For some reason, my response to you is awaiting moderation, but, included both of the links (OpGrat, and Candy Buyback).

      I’m with you, I’ve got some leftover candy I can donate, and I’d be MORE than glad to get other little items together for the care packages…..

      NLT date is 12/03/10

  2. Lindsey says:

    If anyone is interested you still have time to sign up for the 5k we are running tomorrow. It benefits the wounded warrior project. If you want to sign up we have forms at the gym and you can leave a check for $20.00. I will be collecting them at the 4:30 class TODAY and then handing them in as a group. If you can’t make this one, no worries! We will be running one about once a month so check back! If you are already signed up please check the message board!

  3. Justin says:

    3 rounds + 8 hspu at 25min cutoff
    This one was a big disaster for me. First round with 5 muscle ups, 12 hspu, and 10 burpee pullups. Other rounds with 7 pullups, 7 pushups, 12 hspu, and 10 burpee pullups.

  4. Tye says:

    4+1 at 25 min cutoff

    Scaled to 7 Muscle ups, 6 HSPU, 10 Burpee Pullups.

    Something about the HSPU and Burpee Pullups killed my ability to do muscle ups. Very frustrating.

  5. Aaron says:

    2 + 1000k row
    Scaled to 4 mu, 7 HSPU, 10 Burpee Pullups for the 2 rounds

    Very frustrating. MUHSPU’s sounded fun and challenging. I would have loved to try at least 1 round Rx’d. Unfortunately, my shoulder, The Biznotch and I had a huge disagreement this morning and I had to bail on the wod after round 2. I’ll be honest, this morning I walked out of the box totally pissed with HQ’s programming. But after some reflecting I realized I was/am really frustrated with The Biznotch and its hobag attitude. It’s being a real asshat and hasn’t responded to the mobility stretches and rest in the way I would have liked. Not to mention I’ll probably have acute renal failure or analgesic nephropathy in the near future from the huge quantities of Ibuprofen I’ve already consumed. Conclusion: The Biznotch wins this round. I’ll suck it up and take as much time off as needed from any movement that stresses The Biznotch until I have zero pain.
    The Biznotch: 1, Me: 0

  6. Ben says:

    I thought this was an interesting article – “7 Foods That Should Never Cross Your Lips”


  7. Kerri says:

    Here’s what I posted on yesterday’s comments:

    Carrying on the Halloween, Great Pumpkin conve, I came across this today.


    Pretty cool notion, and, just being able to send small little treats tastes of home to our deployed troops…..too bad we don’t have any local participating dentists…(except in Madison).

  8. TashaW says:

    Love the pic! This was two days before Addison arrived – almost can’t believe it! Thanks for all the well-wishes. I was asked in the L&D room if I was an “Aerobics queen,” or something because I bottomed out after receiving my epidural and my heart rate never changed. My mom laughed and goes, “No, she Crossfits.” The nurses all said, “You’re one of those crazy crossfitters?” My mom replied, “She even did a CF weighlifting event on Saturday.” I never knew how proud my mom was of my CF’ing until then, but she was ready to tell them all how strong her daughter was, haha. Very cool! Only took 15 minutes and 6 pushes (which has made for a super quick recovery, too) and my L&D nurse was quick to tell me afterward that I was a strong lady. Girls, even doing everything super-modified, scaled and only coming 3x per week and even less at the end till you can’t come anymore – CF makes ALL the difference!! Katherine and Russell did not steer me wrong during any of my fears and questions, so just know the support is tremendous and the benefits are amazing!!

    Love you guys and all the amazing emails, texts, FB posts, etc. Y’all are the best! Can’t wait for you to meet this sweet baby girl!

    • AmandaJ says:

      What a neat story–so great to hear!!! Can’t wait to meet her!!!

    • Kristi Simmons says:

      Guess what…I cried…only a little on the mom part 😉
      SOOO glad to hear it was an easy delivery. The second one should be even easier! We’ll see you next week w/treats!!

      • Ramsay says:

        Love it, Tasha! Of course I teared up too! So happy for you!

        • TashaW says:

          I have teared up at least once a day since I had her – yesterday it was cause I was SO tired and today it’s cause I’m well rested and just looking at her made me cry!!

      • Kerri says:

        Kristi, I imagined your cry outburst {Bwahhh-wahhh-Ahhh} to make crying not so bad, when I read this. =o)
        Love ALL the Mom stories, and just SO sweet!

  9. katieg says:

    13:44. 4/6/5
    Rnd 1: JMU/HSPU/Pullup Burpees
    Rnd 2-5: MU transition/HSPU/Pullup Burpees

    Liked the PUB!

    Glad to head your story Tasha! I had two very easy deliveries as well, and firmly believe your level of fitness plays a role.

    • TashaW says:

      P.S., I left the other trainers out of that statement & I shouldn’t have. Esp Tracey & Josh (Jake didn’t teach hardly any of my 4:30 classes I attended, so I’m sure he’d have been great, too, had he’d have been my coach more often) but you guys all were wonderful at modifying things for me and making sure I was always doing this safely. I’ll never forget Josh coming in one day while I was WOD’ing alone toward the end and walking over to coach me and explain to me that this was a great time for me to focus on form since I was doing such light weights at the time & not to worry about getting through stuff with a good time, but to really focus on correct form. And Tracey was ALWAYS coming up with new, fun stuff that I could do around my belly – and naming them the best and funniest names! You guys have all been GREAT! (Can you tell I’m a happy new mom right now, haha!!)

  10. Robb says:

    scaled 14:12

    4 Chest to bar PUs
    6 Box HSPU
    10 burpees

    was supposed to add in 4 ring dips, but completely forgot those until jake mentioned them on my last burpee. Added a miserable round of ring dips on the end and couldn’t get out of the bottom on any of them.

  11. Penelope says:

    15:06 – Scaled to a short novel…
    Rounds 1,2: 7 ring dips, 7 PUs, 6 HSPU (1 abmat), 10 burpees
    Rounds 3-5: 7 jumping ring dips, 7 PUs, 12 Box HSPU, 10 burpees

  12. Ron Wood says:

    21:33 – did one half everything rx’d 4/6/5

  13. Tracey says:

    EVERYONE that is coming to class on Sat.9:00 or 11:00, please bring your jump ropes! Dennis will be working on Double Unders!!! YAY! I know I need it.

  14. mtreynolds says:

    27:00 min – 5 rds

  15. KLowe says:

    rx – 17:55

    First time with MU/HSPU’s and learned a lot. Was focused more on safety than time for today’s WOD. The transition to HSPU was more mental than physical.

    Great coaching and THANK you to Jake and Tracey today!