Monday, 14 Feb, 2011

Posted by Mandee on February 13, 2011   |   39 Comments


5 minutes of the following Kettlebell complex, increasing weight as needed:

One- arm KB DL, 5 each side

One-arm KB hang-power clean, 5 each side

One-arm KB push-press, 5 each side

Broad jump across the width of the gym



Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Post time to comments.


Enlarge image

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

39 responses to “Monday, 14 Feb, 2011”

  1. http://trainingdimensions.net/SOS/SOS%202007/Grease%20the%20Groove%20for%20Strength.pdf

    Here is an article I was able to find on the concept of “Greasing the Groove”.

    Many of us have specific weaknesses that we need to work on to reach our full potential as CrossFitters. With so many skills and exercises involved in CrossFit I’m sure everyone has atleast one thing that they dread seeing come out of the hopper.

    This article gives you a structured plan on how to help you diminish those weaknesses. For instance: my biggest weakness is HSPU’s. So to implement “Greasing the Groove” I’m going to knock out 3-5 HSPU every time I walk into my kitchen. I won’t be hitting failure but I should be averaging anywhere from 30-50 a day (yes, I know that’s a lot of trips back and forth to the kitchen but I eat… a lot).

    Russell has been telling me to do this for a while now and I figured it’s about time for me to start listening. I’m sure a lot of you guys are already aware of this concept but I just thought I would post it in case a few of you weren’t. It can be used with any exercise such as pull-ups, squats, push-ups, even double-unders or muscle-ups and also with weightlifting mvoements such as deadlift, back squat, bench press, etc.

  2. Larry Lowe says:

    28:49 rx. My back was crispy fried after round 3. I guess its my extra tight hamstrings.

    What exercise should I “Grease the Groove” with to increase hamstring flexibility? I’m thinking 5 Good Mornings everytime Jake goes to the kitchen. Any suggestions?

  3. Tye says:

    15:54 RX’d

    I’m with you Jake, it’s high time I start working on that goat of HSPU. Started working on the strength goat last week and have a plan set for it, now I need to implement a plan for the HSPU, thanks for the article.

  4. Paul Pepe says:

    Was back at the 6AM class today after a long absence. The 6AM class really rocks. Pretty rude time of the day for a WOD but the energy is awesome. Hooked again..

  5. Penelope says:

    6 rds at 28 min. Ouch. Thanks Jake, Kyle, and Larry for helping me hang upside down after class – may need to do that again tomorrow.

  6. Kristi Simmons says:

    I realize this may be common knowledge amongst most, but I thought I’d share anyway.

    • Tye says:

      I know several of y’all get this stuff online or at earth fare, but does anyone know if Fresh Market carries it?

      I’d like to try before buying a lot of it online as the wife is kinda iffy on anything coconut. Is there any coconut taste to the food prepared with the oil, as that’s her main gripe, the taste?

      • They sell it at Fresh Market in the section where the olive oil is. It definitely has a different taste from most other oils. I would say almost a sweet taste but it’s not overwhelming. I use it to sautee vegetables or really anything that I cook in a pan. I think you can get the jar at Fresh market for around 8 or 9 dollars.

      • Kerri says:

        Kroger sells it too…Coconut Oil and Coconut Milk. I haven’t noticed a difference of taste in the oil as much as in the coconut milk. It’s definitely sweeter, but tasty in soups, veggie recipes and such….

        • Tye says:

          Where at? I’ve found the milk, but nothing else.

          • Kerri says:

            I shop at Kroger on South Parkway (might be a little cheaper than Fresh Market too), and it’s in the short, mini-aisles on the left (the ‘organic/healthy eating section) just after you pass the pharmacy, and before you get to the produce section.

            I think it’s even on the same shelf as the quart size So Delicious coconut milk, below all the different nut butters.

            Good pointer Russell….This is what I have to do at work to get ANYONE to try my recipes…..I tell them just to try it, and then these are the responses I get….’That’s turkey?’, ‘That’s healthy?’…then, ‘Give me that recipe! That’s good!’

      • Russell says:

        I’ve had lots of experience with trying to get the wife to eat things she doesn’t think she will like. The BEST method is to just make it, have her eat it, and then tell her AFTER what it was that she ate. Works 90% of the time.

      • Robert S. says:

        The taste will depend on how the oil was obtained. Unrefined coconut oil is what most of us use, and imparts a unique flavor. The refined goes through minimal processing to reduce this flavor and smell. If you want to avoid any flavor profile changes go with the refined stuff.

        I personally like the flavor, so I use the unrefined stuff. It’s cheaper too.

  7. Justin says:

    19:18 rx’d
    Lots of lower back discomfort from the 3rd round on. Slow on box jumps as always.

  8. Josh Kennedy says:

    24:58 Rx’ed for me. Just tried to keep a steady pace, most of the rounds in 3:20-3:40 range. Big 0600 crowd today, good stuff!

    Ran the Louisville Lovin’ the Hills 50k on Sat (http://llth50.blogspot.com), took me a while in 6hr 50min. Very tough course, always climbing or descending, turned into mudfest on the back half as the snow melted off and runners pounded the narrow trails into slushy submission. Should have a race report on the blog in a day or two.

  9. Stacey says:

    5 rounds plus 15 kb swings @30min
    1 pood kb, 65# powercleans, 18″ box

  10. “Holbrook”

    Felt good to get back in the gym and do some stuff with some weight.

  11. Robert S. says:

    Did 8 rounds as rx’d in 19:30 because I count like a 3 year old.

    My lack of facial hair may have hindered my ability to count to 7.

  12. Robb says:

    Back was completely shredded at 3 rounds in 8 mins.

  13. Erin Atkins says:

    I hate walmart BUT I’m here, and I see in front of me coconut oil, avocado oil, peanut oil, macadamia nut oil, almond oil, sesame oil, hazelnut oil, and of course, evoo. What do we know of nut or avocado oils?

    • Robert S. says:

      Nut oils are better suited for dressings. Exposing them to cooking temperatures oxidizes the fat which is essentially making it rancid.

  14. Katherineberger says:

    Great job Tracey!!! Fantastic time!

  15. Erin Atkins says:

    Well I must say that the variety of oils available to the walmart consumer ALMOST made up for the inordinate number of tweety bird shirts and loony tunes pajamas in the neighboring aisles. Who needs that many cartoons in a single wardrobe?!

  16. RyanP says:

    19:27 rx
    Wonder why I didn’t lose count Robert?

  17. Dean says:

    18:05 Rx’d. Whitten is an all strength WOD for me, I will take that combo any day

  18. Eric Hedges says:

    20:22 scale box jumps after third round rolled up on left ankle… Back still fried!! LOL