As many rounds as possible in 10 minutes of:
10 Ball slams
10 inverted burpees
Post number of rounds complete to comments.
“Rope Climbing Techniques: Legless Rope Climb” with Adrian Bozmanand Carl Paoli, CrossFit Journal preview video [wmv] [mov]
“In the 10th Year of War, a Harder Army, a More Distant America” by David Wood, Politics Daily
How to push past the pain, as the champions do
Got the green light for my big surgery—woohoo! We go down to Birmingham on the 30th of November and will have surgery December 1st bright and early. Should be a 12 week recovery putting me back at CF in Feb/Mar. I am beyond excited!!! It’s been nearly A YEAR since I have exercised at ALL (not even a measly power walk!) and I CANNOT wait to join you guys back at the gym! (in the plus side, I missed this entire warehouse and it’s lack of heat and air :).
Anyway, just wanted to keep you guys posted and share my excitement 🙂
Can’t wait to be back!
YAY!! I know you’re stoked! I can’t wait til you come back too. Are you going to start back with everything that you once did? Trainer/athlete/yoga instructor…or are you just going to ease into it slowly?
Congratulations Katherine and family. My support and prayers are with you and the family. I know you know this, but let’s make sure you are fully ready and healed before you come back and break all the WOD records 🙂 Congrats again.
Train Hard, Train Smart, Train to Survive!
Best news all month! Will the new gym be open when you get back to CrossFitting? ; )
Seriously….awesome stuff! Will keep you and your medical team in prayer!
So, about the pic…Warren looks STRONG! I love the diversity of the pics that make the website. It goes to make a point to those who say “I’m too old for that type of stuff” or those who are “too out of shape” or “my knees are too bad”. We see all kinds of people at different stages in life/health/fitness in our box and they all look strong and are working on getting even stronger!!
As rx’ed: 3 rounds
Had a hard time with being fast on the knee-jumps, but I did ’em!
Good luck to the CFHSV fellas running in the Bourbon Chase in Kentucky this weekend!
Oh yeah, with 16# ball
Todays article, HOW TO PUSH PAST THE PAIN,is a good read. I never understood this PUSH until Crossfit. Seeing others, like Russell do it, never registering that I would need to get to that point until Faction Games. As a coach, I will see people put the bar down or stop when they really could push a little more or a little longer…the knowledge I gain from just observing that made me push past that sticking point in my own training.I’m not saying I don’t have moments of suck! but I do push past them. Having a plan on how to pace yourself is also helpful. Jake has broke it down into numbers for me several times…” 5 more then you can rest as second” is music to my ears, when im really pushing myself to reach a pr. I hate to walk away from a workout and know that I lost time or reps because I was feeling sorry for myself for breathing heavy and took too long of a rest. GRRRR!
However today I dislike knee jumps and will not push through that pain. Inverted burpees I will master.:) Just my two cents.
Thanks for getting me straight on the 16# ball- I can do more than what I think. As soon as I said something I knew the answer!
4+12 with 25# ball
4+2 with 25# ball
This one was a quad destroyer.
4+5 (rx’d, 16# ball)
2rds +25 rx’d
Fun WOD, and liked the turkish getup warmups and extra exersices at the end, thanks Russell.
3 rounds + 28, just shy of 4. Boy did those knee jumps hurt!
3rds + 12
4+2 with 16lb ball. Killed my hip flexors!
Subbed 12# sledge strikes for ball slams
2 + 28 kinda mad about it too- I could have done more. The ball slams threw me off b/c I wasn’t prepared for my legs being on fire- never felt that before. NO EXCUSE- I just wasn’t focused. Next time… damn.