Monday, 22 August, 2011

Posted by Mandee on August 21, 2011   |   21 Comments


400 meter indian run followed by 5-10 minutes of jump rope practice



Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
rest 3 min
Run 400 m @ 70%
rest 1 min
Run 400 m @ 80%
rest 2 min
Run 400 m @ 90%
(record and show the difference in gears with the time)



10 minute squat test. Make it farther than you did last time!



5 Minutes of dynamic ROM hip drills

3 x 8 Abmat sit-ups


Dynamic Effort Box Squat



3 x 10 Reverse Hypers

3 x 10 Barbell good mornings

2 x 45 Second car/truck push


Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

“Heavy Ass Grace” with Rob Orlando – video [wmv] [mov]

Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

21 responses to “Monday, 22 August, 2011”

  1. Josh M says:

    SCOTT!!!!!!! GET IT!

  2. Tracey says:

    My Scott Rauer!

    • I was running says:

      How many times do I have to explain to y’all that the man pictured above is COL Scott Rauer, U.S. Army (Ret.) NSDQ… that is all

  3. DaveC says:

    Today’s WOD: Gears?! Hahaha. Slower and slower and slower is the only direction my transmission works.

    Regarding the picture, I remember watching that heat Saturday. Very impressive. Good job Scott!

  4. Eric Hedges says:

    Dang hate missing that WOD today!

  5. Justin says:


  6. Larry Lowe says:

    Home Gym this morning:
    70% – 1:40, 1:46
    80% – 1:24, 1:26
    90% – 1:19, 1:21

    Workout was tougher than I thought it would be.

  7. kristi simmons says:

    What are some methods used for repairing ripped hands? I’ve used the Burt’s Bees and tried wrapping, but the wrapping makes it worse and the Burt’s Bees doesn’t seem to be helping…I’m actually afraid that I’m not getting the wounds clean enough b/c the Burt’s Bees coats so well that it doesn’t allow for adequate cleaning…

    • Emily D. says:

      Aquaphor healing ointment is awesome for rips.

      I would slather that stuff all over mine and then wrap at night. I always let mine breathe during the day unless I was doing something that would cause them to get dirty.

    • Slade White says:

      Open the hand wide (stretch), put a piece of athletic tape over the rip, squirt superglue on the tape. This will allow you to do pullups and stuff without it hurting. Doesn’t look great, but if the rip is small it isn’t too bad. I’ve done this in the past and it’s worked for me. Works even better if the skin flap hasn’t been pulled off….

  8. RyanP says:


  9. kristi simmons says:

    FINALLY!! Some good (term used loosely) research as to why I have issues with decisions…

  10. Eric Hedges says:

    I call it becoming a WOD-TARD.

  11. Christy Bergin says:

    I left my wfs food at the gym. Can u please thro it in the fridge for me to get tomorrow?

  12. Jake Naumcheff says:

    I put it in the fridge Christy!

  13. James Stranahan says:

    2:11, 1:53, 1:46
    2:24, 2:08, 1:55

  14. Patrick says:

    WOD-brained the stopwatch and reset the damn thing before seeing my split times.
    Best I can recall: 2:04/1:45/1:25…1:40/1:50/1:30

  15. DaveC says:

    Don’t have my book with me, but my 90% times were 1:29 and 1:35, and my 70% were 2:13 and 2:15. Was surprised and happy to get below 1:30.