Monday, 06 Jun, 2011

Posted by Mandee on June 5, 2011   |   38 Comments


10 minutes of shoulder mobility. Then 5 minutes of the following sequence: 5 ring rows, 10 push-ups, 15 walking lunges.




Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.



Sit quietly for 3 minutes.

Regional Update 2.2

38 responses to “Monday, 06 Jun, 2011”

  1. Patrick says:

    The Incredible Shrinking People!
    Pleasantly plump to Oh My Gawd.
    That’s all I got.

  2. Dennis says:

    Life changing fitness and wellness. Awesome and great work you too. Proud of you both. Train Hard, Train Smart, Train to Survive!

  3. Josh Kennedy says:

    The pictures don’t lie, worth well more than a million words. Continued health, fitness, wellness, and long life to you both!

  4. Casey says:

    That is amazing!! You too look great!

  5. Josh McGuire says:

    OMG! You’ve got to be kidding me….my jaw is on the floor and my hat is off to your hard work and sweat! You 2 rock!

  6. Casey says:

    Sorry two….

  7. Casey says:

    Does your eyesight get better too with crossfit:-)

    • Josh McGuire says:

      Hahaha! It must! I’m really analyzing these photos….not sure it’s the same couple! Ha

  8. DaveC says:

    What an inspiration. I just might stick with this Crossfit stuff…

  9. RyanP says:

    Who’s that other couple?

  10. Katherine berger says:

    Amazing. You guys look awesome! Congratulations on all the hard work and dedication!!!

  11. ErinB says:

    You guys look so great! What a change! Congrats.

  12. Steve Price says:

    The two of you are such an inspiration !! The true worth of a fitness program is not just the physical transformation that takes place, but if it improves your athletic performance and mental fortitude. Crossfit has definitely done that for the two of you! Robert, you and your wife are truly INSPIRATION for the rest of us trying to grind it out.

  13. Christy Bergin says:

    And this is AFTER having kids! Amazing!

  14. Tasha W says:

    Wow!! Love this! You guys are awesome!! Congrats on sticking to your goals–you deserve a lot of credit for doing something a lot of folks don’t have the drive or self determination to do! It’s all about consistency and lifestyle– not making a decision to “diet and work out” every other month, like so many folks do! Proud of yall, and can I just say, “MEOW!!”

  15. Mandy McMillion says:

    Awesome!Congrats to both of you. Very inspiring.

  16. Slade White says:


  17. Larry Lowe says:

    14:45 scaled to 30 lb dumbells.

    Amazing before and after photos…

  18. DaveC says:

    Anyone have advice for rope climbing with shredded hands? I’ve been taping, but over the last half dozen wods they are getting progressively worse. Hate to shirk a hero wod, and was thinking about trying gloves for a week or so to let the raw spots heal some (Coach DBs advice), but I’ve heard gloves and rope climbs don’t go well together …

    • Karen says:

      The right kind of gloves work great! I have a set of gloves that I use for rope climbing only. They are gardening gloves honestly. They are made of a stretchy base fabric (cotton or polyester) with a thick latex or nitrile layer covering the fingers and palm of the glove. The latex is almost “tacky” and provides a lot of grip on the rope. If memory serves me (which is honestly a hit-or-miss thing) I got them at Target. They have some listed on their website for $5. They are hot to wear but they do great at protecting hands (several rope climbs might wear through them but for the workout today, they worked great).

      • DaveC says:

        Thanks, Karen! I had picked up a pair of football gloves at lunch (figuring gripping leather is somewhat similar to gripping a rope) that sound a lot like what you describe. But when they wear out, I’ll give the gardening gloves a try, sounds much more cost effective and probably more durable.

  19. Gustavo says:

    I am sending this picture to my Sister and Brother-in-Law…If this isn’t proof that CF works, I don’t know what is!!! Y’all look awesome!

  20. dean morse says:

    15:30Rx’d, felt real good! the 7am class did great this morning, I had a lot of fun coaching, see you guys on Wednesday!

  21. Ron Wood says:

    15:55 rx’d
    Great job coaching today Dean

  22. Robert S. says:

    Thanks to everyone for your kind words.

    CrossFit is an amazing thing, but I still hold true to the idea that the greatest adaptation to CrossFit occurs between the ears. Coach Glassman made that statement, and it is a profound one. Kristi and I look, feel, and perform better than we ever have, but what is so much more than that is the mental capacity to understand what true limits are and how to crush them. The only barriers that hold us back are the ones that we let hold us back. I challenge each and every one of you to break every barrier you can! Seeing you do so is what drives me as a coach and an athlete. Remember the lessons you learn in the hour a day you spend in the gym. Carry them with you at all times, and I assure you that nothing will stop you!

    • Kristi Simmons says:

      Yea, what he said…


      • Kerri says:

        To have been SO afraid of CF for SO long, I have to say, Kristi, you have really inspired me in the last year and a half….from a sideline wife cheering her hubby on at competitions (thinking “I could NEVER do this”), to actually participating in the Open this year……Talk about a change between the ears, that resulted in a total body makeover….CHA-CHING!!

  23. russell says:

    I love that picture.. freaking impressive

  24. Karen says:

    4 rounds +19 at 20:00 @ 25lb DB.

    Inspirational picture! You both look fantastic!

  25. Will Blankenship says:

    15:51 rxd

  26. Robert S. says:

    5/3/1 Squat

    3 RFT
    Run 400m
    15 KB swings, 2 pood
    5 HSPU

    9:12 rx’d

  27. stacey says:

    this pic is crazy…yall look great!!

    18:20 @ 20#, subbed 10 ring rows per round for rope climbs..

    heights scare me….

  28. Josh McGuire says:

    14:53 rxd

  29. Cole Cubelic says:

    20:02 did it wrong, skipped middle rope climb. Did 8 rounds wrong

  30. Justin says:

    12:27 rx’d

    Awesome picture.

  31. Patrick says:

    6+1 rope climb… at 20 min. cut off.
    I truly, madly, deeply loathe climbing rope. Couple fingernails are torn loose and got a rope burn despite wrapping and taping my legs.
    I’d far rather pull a sled. IMHO, a more functional movement and use of training time.
    How often do I have to pull a rope? Lots! Pulling a boat to the dock, a stuck 4 wheeler out of a ditch, and a tree off a house. Those are simply the times I’ve had to pull a rope recently.
    How often do I climb a rope? Never. Outside of CF. You can’t climb modern ropes without tying loops or using an ascender. 1.5 inch manila ropes are items of antiquity.
    That’s my justification/rationalization.