Monday, 12 July, 2010

Posted by Mandee on July 11, 2010   |   33 Comments

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Chris Spealler 6:42, Eric O’Connor 7:01. Post time to comments.

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33 responses to “Monday, 12 July, 2010”

  1. Dennis B says:

    Hello World’s Finest CFHSV Athletes,
    After some of the more complex and heavier WODs that slide into CrossFit’s programming I like to sit back and remind myself in a continual fashion about CrossFit and striving to produce better athletes and myself and say how can I do this?
    The word’s Coach Glassman harped to me on getting others to become better athletes was through virtuosity no matter what their skill level is. Never forget the basics, as the basic movements must be perfected. All else will follow.
    The ability to perform basic moves exceptionally well or the technical expertise to perform the common, uncommonly well.

    I always try and remember this, as CrossFit seems to get very complex and technical at times. Then I tell myself back to the basics and apply them to the movements. Work toward flawless form and make it a habit.

    Virtuosity is a must to strive for, I believe. Try and remember this in your day-to-day grind (your job even) and in your daily WODs.

    Train Hard, Train Smart, Train to Survive! Dennis

  2. Russell says:

    Couldn’t agree more Dennis. Explaining the role of Virtuosity in training is my favorite part of lecturing at the level 1 certs!

  3. Larry Lowe says:

    rx 12:42 (pr)

    Last time i did this was at Crossfit Potomac about 10 months ago. I did it in 18:20 then. Today – pullups unbroken. Chris in the 6am class blazed through this one. Mandee PR’ed as well.

  4. Garrett D says:

    Scaled to 9 pullups per round. 16:38. Slow, but steady

  5. joe c says:

    12:42 (p.r) craig killed this one great job!!!!!!!!!!!!!!!!!!!

  6. tracey says:

    15:09 12 pull ups each round and rx’d sit ups.

    tried to focus on strong chin or chest to bar. 12 was a perfect scale for pull ups reps, just enough to suck but not enough to stop me from moving.

    OH!!!! the virtuosity of the pull up, a building block to so many things crossfit.

    Kevin, if you come in today, will you bring Pearl’s flea medicine? thanks:)

    • Emily D. says:

      if he doesn’t come in I can grab it today when I take Lucy in to see him 🙂

      Pull-ups….ahhh…such a love-hate relationship with pull-ups…ready to knock these out today!

  7. klowe says:

    I’ll give it to Emily. I can only make CFHSV on my day off now which is Wednesday. Garage gym’n it for awhile.

  8. Craig Herr says:

    rx 12:06 (pr)

    *Have not done pull ups in about 6 weeks broke them in to sets of 4 & 5. Everyone at 7am worked hard today.

  9. Craig Herr says:

    Kevin you are enjoying the fruits of a thriving young business-lots of hours at work!!

  10. Ron Wood says:

    15:26 rx’d

  11. Will Blankenship says:

    14:51 as rx’d

  12. Barry S says:

    took a dust day today…30 min on the elliptical, 10 min trying to stretch out the hamstrings from last week (still!)

  13. Russell says:

    Did 12×2 speed squats today at 185. I think that I did at least 3 of them well. This stuff is HARD to do and I am no where near anything other than a novice at it. This will be fun stuff to teach you guys on the 24th.


    Todays WOD As Rx’ed- 6:42… didn’t realize I matched Speal exactly until afterwards.

  14. Mandee Miller says:

    16:19 (PR) as rx’d

  15. Robert S. says:

    At the K. Lowe garage gym.

    2 power cleans on the minute for 25 minutes

    Use 80-90% of 1rm
    5 chin-up penalty for any misses

    Used 160# no misses

    3x max reps strict chinups and 700m run
    3×20 full GHD situps

    12-9-10 on chinups

  16. Since I’ve spent more time in the next CFHSV gym lately, rather than the current one, I haven’t posted at all.

    But with the Boston Red Sox shirt, I just had to give a round of applause for the greatest picture a Boston boy has ever seen on the CFHSV site.

    Red Sox Nation!

  17. Jason Terry says:

    Home gym with wife trainer! 10:50 through the round of 12 with 8 L pullups per round. Felt twinge in right knee on lunges so ended early.

    • Jason Terry says:

      my lovely wife/trainer just now informed me that the wokout was regular pullups not L pullups. she thought the L pullups were just what I wanted to do. NOT

  18. Kerri says:

    Scaled-Cut pull-up reps to 9 each round

    21-18-15-12,& then lunge & 7/9 pull ups at 15 min cut off(43 total pull-ups).
    Didn’t ‘get it’, what I wasn’t doing with my pull-ups until the 12 round, and my hands had already ripped….Now that I’ve ‘got it’, I’m looking forward to practicing them correctly, and even moreso, the next pull-up wod!!

  19. Dennis B says:

    Today’s WOD as RXd = 9:07

    Dang Russell I know I consider myself just an average CrossFitter, but I went after you hard and fast. Everything was unbroken except my set of 18 pull-ups (slid off), but how you get in the 6’s is crazy fast. Good Job.

    A big congrats to Mandee, Larry, Joe and Craig for PRs. Train Hard, Train Smart, Train to Survive! Dennis

  20. Jake Naumcheff says:


  21. Kerri says:

    Come on FGB!!!! Let’s DO WORK!!!!!

  22. Penelope says:

    14:50 (7 pullups, rx situps per round) – first time ever linking 7 pullups!

  23. Justin says:

    A minute and a half slower than last time. Dropped off the bar too many times on pullups. Did this one in the garage. Have to take Kohana to swim lessons in the mornings this week, so it may be friday before I make it to the gym.

  24. Craig Herr says:

    Russell, Jake and Dennis those are great times!

  25. Gina says:

    14:26 8 band pu’s, everything else Rx
    Tracey introduced me to the band pull-ups and its a whole new world looking out over the bar…LOL:) Girls at 9:15 worked hard!!!

  26. Aaron says:

    12:03 as rx’d with butterfly situps

  27. Katie says:

    I did this at 14:27 as rx’d. My poor hands sure took a beating. We haven’t had pullups come up in a WOD in a while, and I also have not been filing down my callouses like I should be. Sorry for the blood all over the bar!

    I can’t wait for FGB!! It’s been a while!

    Josh did this WOD at 7:35. (Since he can’t post himself 🙂

  28. Tasha W says:

    21-18-15-12, then about 75ft of walking lunges in 15min cutoff. Wanted to do band pullups, but R had me do jumping. 😉 I think band would have slowed me down even more on setup each time, so makes sense. Big belly and the extra poundage has not quite resonated with my brain…. I banged the CRAP outta my knees during lunges. My hubby thinks the purple bruises on them are a bit hilarious!

  29. Steven Smith says:

    15:12, 1st RX’d WOD for me today-pullups unbroken rds 1-3, had to break them up rds 4-6-proud of P-Lo for her 7 linked pu’s-nice job!

  30. Steven Smith says:

    15:12, 1st RX’d WOD for me today-pullups unbroken rds 1-3, had to break them up rds 4 & 5-proud of P-lo for her 7 linked pu’s-nice job!