Friday, 15 Jan, 2010

Posted by Mandee on January 14, 2010   |   26 Comments

As many rounds in 15 ย minutes as possible of:
2 pood Kettlebell swing, 10 reps
120m sprint
10 wall-ball shots

Post rounds completed to comments.

Programming” with Chris Spealler at CrossFit Sri Ram Ashram in India, a CrossFit Journal preview video [wmv] [mov]

A few of the best releif agencies that can help those in Haiti:

Day Five of the Zone diet challenge. Have you noticed that making a Zone balanced meal can be harder with some foods than with others?

26 responses to “Friday, 15 Jan, 2010”

  1. dunnbball says:

    I’ve noticed that it can be kind of tricky to get the right balance, but the engineer in me loves doing the math! ๐Ÿ™‚ I’ve enjoyed the Zone more this time around because we’re being more creative with meals and it eliminates the urge to cheat because I’m looking forward to dinner.

  2. klowe says:

    Great programming today! Good “tester”.


  3. Craig Herr says:

    Guys I will be testing my zone skills the next three days. Heading to my grandmothehrs funeral in Michigan. She could have been crossfit, healthy until 96!

    Airports and funerals, the food will be a challenge but I will try to do what I have to do.

    • Emily D. says:

      Sorry to hear about your grandmother Craig.

      It is tough, but you can stick to it on the road. Good luck!

  4. Justin says:

    8 + 110m as rx’d

  5. Zak says:

    Does anyone have a sledge hammer I could use for the WOD today? It calls for one between 12 and 20 lbs.. The heavier the better.

    • Robert Montgomery says:


      I’ve got one if you are still looking. I think it is closer to 12#s but you are welcome to borrow it. Give me a call if you want to come buy and pick it up: 690-3584- Robert

  6. Justin says:

    I’m not sure if it’s good or bad, but when I’m eating zone, I eat almost the exact same thing every day. Chicken, almonds, oranges, apples, grapes, broccoli, salad, salsa, and occasionally bananas are about the only things I’ve eaten all week.

    • tracey says:

      I think its good to change up the protiens. Having a variety of different types is good for the body…or so I’ve been told by people who get paid alot to do contest diets.

  7. Mandee Miller says:

    6 rounds + 5 reps as rx’d

  8. Aaron says:

    6 + 3 as Rx’d

  9. z says:

    8+4 as rx’d at the GG with 2 runs per round.

  10. Will Blankenship says:

    As Rx’d
    6rnds + 120m

    Wanted 7 solid rounds and was 10 wall-balls away… damn! Next time.

  11. Slade White says:

    As Rx’d 6 rounds + 1 KBS. I know it seems silly to include one rep, but as heavy as the sucker is…..it’s going on the board!

    Lost my job today, so I forsee me blowing my zone diet beer allotment tonight. I’ll be good tomorrow. ๐Ÿ™‚

    • Karen says:

      The one rep definitely counts!

      Sorry to hear about your job. I’ll keep my ears open for opportunities! What field of work?

  12. LeshaS says:

    As rx’d
    6 rounds even.

  13. JeffWomble says:

    As Rx’d
    6rnds + 10 KBS

  14. klowe says:

    That sucks about your job? What field were you in? Maybe our CF connections can help ya out?

    Active rest for me today. Just needed a “gym class” to break up my day.

    See yalls tomorrow.

  15. ReneeH says:

    Scaled the wall balls to 20 squats and 20 push press @ 35#.
    Completed 4 rounds + 8 kb’s
    Today was my first rough day with the Zone. Didn’t cheat, but was tempted to club my 11 year old over the head and steal the Krispy Kreme doughnut he got in the car with this afternoon after school!

  16. Craig Herr says:

    Thanks Emily. Sitting on my connecting flight eating an apple and almonds as the rather large dude next to me pounds down a huge bag of mnm s

    Slade email your resume to the class. Sorry to hear about that.

  17. Robert S. says:


    Got some info on a job fair that is coming up soon. Pretty sure that every agency from the Arsenal will be represented. I will try to get the info to you asap.

  18. Kerri says:

    As rx’ed 6 rds + 10KBS

  19. Karen says:

    3 weeks off, no sleep and complete disregard of diet can impact Crossfit performance!

    5 rounds + 3 WBS. My lungs felt horrible!

  20. Zak says:

    Bench 10×2 @ 65% of 1 RM (30 secs rest)

    Complete as many rounds as possible in 15 minutes:

    21 Sledge Hammer Strikes Right Side
    21 Sledge Hammer Strikes Left Side
    7 Strict Pull Ups

    I did 20 min AMRAP with 42 20# ball slams to replace the need for a sledge

    Thanks for the offer Robert

  21. tracey says:

    I will make this one up!!! Sick daughter with vomit virus, so I’m stranded at the house all day. I could not be a stay at home mom…I love my kids but I’m not going to home school anytime soon:)

    Wall of shame : 3- 4oz. wine servings. drank my carbs this evening.
    I will probably end up with vomit virus too, so it will all wash out in the end…Just kidding Russell!
    I’ll be in full force tomorrow:)

  22. Katie says:

    6 rounds + 1 as RX’s.

    Wall of Shame… Josh and I went to Moe’s Thursday night. Just did not feel like going to the grocery store then cooking after a looooong day. Back on track Friday morning. (although I did see a Twix wrapper in the garbage can, that was not mine…. ๐Ÿ™‚