Friday, 24 Sep, 2010

Posted by Mandee on September 23, 2010   |   26 Comments

Seven rounds for time of:
95 pound Sumo-Deadlift High-pull, 7 reps
7 Pull-ups

Russell- 8:21 (March 2008)

Chris Spealler prepares for the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]

Why does good coaching cost so much?

Walking meditation

26 responses to “Friday, 24 Sep, 2010”

  1. Russell says:

    Thanks to everyone who came out to our Diet and Nutrition workshop on Wednesday night. Also thanks to Dr. Joseph Brasco for coming out to help. Joe and I talked today and have decided there are a lot more ideas we have for stuff like this in the future, so stay tuned.

    I hope wednesday helped answer some questions and get some of you motivated to make some changes in your daily life. Keep in mind, even a little change in the right direction can get you results, but in the end it has to be YOU who makes the decision to do something.

    I’ll be at the CF Olympic lifting cert this weekend so have fun with Dennis, train hard, and I’ll be back in the gym on Monday!

  2. klowe says:


    You’ve come a long way Russell. Sub 4 now? Sub 3?

  3. Aaron says:

    CF Football
    Deadlift 3-3-3 at 80%, 85%, 90% of 1RM
    Shoulder Press 3-3-3-3-3 Building up to 3RM, then:
    3 Rounds for Time of:
    3 reps of 100 lb sled pulls
    6 HSPU (strict)
    12 Sledgehammer swings 8lb (alternating arms)

    Deadlift 240-260-275
    Shoulder Press 95-100-105-110(2)-105

    Good to be back after taking 7 days. Felt totally discombobulated warming up on the deadlifts but the technique soon came back. Shoulder didn’t bother me too bad on the SP and HSPU but we’ll see how it feels in the morning. Fun metcon today, great programming from Josh. I have been wanting to do sledgehammer swings, btw if you ever need to know how to swing a sledgehammer, ask a fireman. Robert was the man!

  4. Justin says:

    4:54 rx’d
    I think sub 3 is possible. I got through 3 rounds at that pace then fell apart.

  5. Kerri says:

    8:07, scaled the reps on pull-ups to 5.

    Nice quick WOD, that’s still a lot of work!

    Happy Birthday Karen!! Enjoy some of those Paleo M&Ms, or SOMETHING wild and crazy on your big day!! Have a great one!

  6. Russell says:

    This workout was the first CF main-site workout I had done after about 6 months of doing my own programming. It was also pre-zone diet. It made me realize just how bad of a job I was doing and totally destroyed me. Intensity, it would seem, had not been present in much of my training when I started making up my own workouts.

  7. Penelope says:

    7:57 (65#, 5 PUs)

  8. Ron Wood says:

    7:40 rx’d

  9. tracey says:

    5:46 as rx’d Popeye forearms are an added plus! 🙂

    • Aaron says:

      What is that supposed to be? I see an aboriginal inspired drawing of a flesh colored crocodile head with red eyes….which come to think of it is pretty cool.

  10. Patrick says:

    Rx’d 4:54

    • Patrick says:

      Thought I had a 3:40 then walked to the whiteboard, saw the other times and figured “no freakin way”. So I did another round. What a ‘tard, can’t count to 7 and I was making chalk marks.

    • Brian Strickland says:

      Definitely could have had sub 4:30 without that last bit of confusion. Great Job today.

  11. Aaron says:

    Lunch run: 20 minute Tempo run at 80-85% RPE
    21:26, Avg 83%

  12. Brian Strickland says:

    Scaled (95# SDHP / 4 PU)

    Round 1 and 2 I was able to link all 4 PU’s which is a first for me. I feel like a tard trying to keep my feet/knees from dragging the ground.

    This is the first time that the Rx’d weight felt good for me.

  13. Robert S. says:

    Last night
    CF Football
    Deadlift 3-3-3 at 80%, 85%, 90% of 1RM
    Shoulder Press 3-3-3-3-3 Building up to 3RM, then:
    3 Rounds for Time of:
    3 reps of 100 lb sled pulls
    6 HSPU (hands on 45# plates)
    12 Sledgehammer swings 8lb

    DL: 300, 320, 350(pr)
    SP: 95-105-115-125(1)-125(pr)

    5:15 on the metcon
    Everyone showed great drive on this WOD. It was a blast!

    Today’s WOD at the NASA gym: 4:24 as rx’d

    This was the first time in a couple of weeks that I’ve felt like I had the lungs to keep moving at a decent pace.

  14. dunnbball says:

    At PMRF in Kauai, HI

    9:39 As Rx’d

  15. Aaron says:

    5:44 @ 85lbs

  16. Devonne says:

    10:14- Rx’d and PR @ 65#; then jumping PU; getting there slowly but surely!! Thanks everyone for the support this morning… It means alot!