Friday, 20 Aug, 2010

Posted by Mandee on August 19, 2010   |   28 Comments

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Mikko Salo 8:58, Kristan Clever 10:30 (16lb ball, 45lb barbell) Jason Khalipa 11:19 (2009 Games), Carey Kepler 11:01 (14lb ball, 45lb barbell, 2009 Games), Becca Voigt 12:00 (16lb ball, 45lb barbell). Post time to comments.

Stomping on the Heel Strike” with Dr. Daniel Lieberman, CrossFit Journal preview video [wmv] [mov]

Unearthed Ship In NYC Offers Clues Of Colonial Life

28 responses to “Friday, 20 Aug, 2010”

  1. Tasha W says:

    2 rds + 30 + 12. 8#wb and 25# power snatch. First 7am class–enjoyed it!

  2. Kerri says:

    Rx’ed-2rds +47 at 20 min cut-off. Back burner!

    Shoulda just finished the last 13 reps after time.

  3. Aaron says:

    Scaled 2 + 31
    Rd 1 as Rx’d
    Rd 2 WBS as Rx’d, Snatch reps scaled to 15

    This wod was a suckfest. I should have scaled all the snatches to 15 reps.

  4. Justin says:

    2+40 as rx’d
    Spent too much time standing around

  5. Tye says:

    2+4 as rx’d
    I was dead after that. So dead in fact that I think I left my cellphone sitting on top of the white shoe storage box next to the two way doors. Could somebody check for me and see if its there? It’s a LG EnV Touch.

    • Jake Naumcheff says:

      I checked for it Tye but couldn’t find it and didn’t see it anywhere around

    • Tye says:

      Thanks for checking Jake, I went back out and checked my truck for the second time. I had put it into one of my shoes and just completely forgot. I guess I was in more of a fog than I realized.

  6. Dennis B says:

    Wow it was great to get in a mix it up with the ever famous 6am class. Great job everybody. Awesome group of CrossFitters.

    Tracey and Jake thanks for the great class. Really liked the way you did the SNATCH progression today Jake the Snake:)

    WOD as RXd = 19:20
    Way too much time sucking air, feeling sorry for myself, hands on knees staring at the bar or ball!
    Intestinal fortitude and mental toughness can sure kill a time if you lack it. Jakes famous words started coming into my head and got me going again. “you aren’t going to DIE or anything if you just keep going and don’t put the bar down.” Thanks Jake

    Train Hard, Train Smart, Train to Survive! OkieDB Out

  7. LeshaS says:

    As rx’d: 2 + 19 at 20:00 cut-off

  8. Kyle Mosier says:

    My carb overload yesterday didn’t help me on this one. I struggle enough with OH squats, which is what killed me today. Scaled the squat snatch to 15 power snatches @65# (should have left the reps at 30). WB as rx’d – 16:30.

  9. Penelope says:

    Rds 1 & 2: 10# WBs, 35# squat/power/muscle snatch, 20 reps
    Rd 3: Trip to chiropractor – nothing serious. Thanks for the doc referral, Tracey!

  10. Tyler says:

    17:13 as RX’d

    My diet has been suspect due to fact that I live less than a mile from a chipotle. Felt terrible, but tried not to stare at the bar too long. Great quote Jake!

  11. Larry Lowe says:

    Iron Tribe Fitness (Forrest’s Xfit gym in Bham)

    OHS 1-1-1-1-1

    135, 155, 185(pr), 190(pr), 195(x)


    AMRAP in 8 minutes

    8 OHS @ 95lbs
    8 KBS @ 1.5pood
    8 hang squat cleans @ 95 lbs

    3 + 16

    Lot’s of squats. I did OHS two weeks ago in San Diego and hit a 175pr then. Very happy with the pr today. I seem to focus more at other people’s gyms. Anyone else focus more at other gyms? Don’t know why that is. I guess I want to represent CFHSV well and try not to embarrass us.

    • Tye says:

      When I was in CO early July it was the same for me. I did Fran and then the second day had a combination workout of rowing, snatch, box jumps, hspu, and wall balls for total reps. Even though my Fran time sucked, it almost cracked their leaderboard, and my rep total on the combo workout was top three for the day. The altitude sucked (+6000 ft), but I certainly felt like I concentrated more to not embarrass CFHSV and myself.

    • Emily D. says:


      When I was in Fort Worth I made sure I was spot on with form, etc after they were like…”ohhhhh…you train in Russell Berger’s gym?” well crap….now I definitely can’t slack off 🙂

    • Robert S. says:

      “ohhhh… You train at Russell Berger’s gym?”

      Translation: “ohhhh. Your form is spot on because Russell Berger called a no rep on me at my level 1 cert before he even said go.” 🙂

  12. Robert S. says:

    2+11 @ 20:00 as rx’d

    Lot’s of standing around staring at the bar for me, too.

    Great work by Karen and KLowe today. Karen pushed through a mental barrier to finish this WOD, and Kevin crushed it.

    • Robert S. says:

      Oh yeah, I played in the chalk bucket to kill a little time when I wasn’t staring at the bar….

    • Karen says:

      Thanks Robert! It really was a mental battle to get those last few reps out. Like Tracey told me before the workout, it was just like I couldn’t breathe. Don’t know if it was the HOT gym (although I agree with KLowe, cooler than it has been – only around 90!) or 2 weeks worth of “light” workout or just that I suck but it was rough!

  13. Robb Dempsey says:

    scaled 20 WBs, 20 65# and it took 22:10…

    spent a lot of time pacing the back of the building trying to get out of my head.

  14. Larry Lowe says:

    From @neiltyson on twitter:

    CosmicPerspFri: Excess fat carried on American tummy hips & butt would sustain caloric needs of Afghanistan people for a year.

    Wow! What are you doing to cure world hunger = not hoard the cals on my body.

  15. klowe says:

    had a lot of quit in me today. My motivation was not “i want a good time” it was “I just want this to end”

  16. Karen says:

    As rx’d 2 rounds + 40 at 20:00. Finished WOD in 23:45. Not 2 of my stronger movements but breathing was my issue, regardless. Was hoping to find a rhythm and stay with it, but that didn’t happen.

  17. Mandee Miller says:

    2 rds + 13 as rx’d

  18. dunnbball says:

    At Crossfit South Shore

    Warmup and Strength Work
    Back Squat: 105(set of 5)-125(set of 3)-150 PR

    WOD in 20:31 of
    30 HSPU’s (w/abmats)
    40 Pull-ups
    50 KB Swings @ 35lbs
    60 Sit-ups
    70 Burpees

    BTW, I’m lovin’ today’s pic, though I am a bit biased. 🙂 Great work!

  19. tracey says:


  20. klowe says:

    Great quote Jake!

    Now fully expect me and others to hold you to those words! You are an animal…you just have to believe it!