Monday, 29 Mar, 2010

Posted by Mandee on March 29, 2010   |   33 Comments

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

Post time to comments.

Highlights from the Oklahoma Sectionals – video [wmv] [mov]

33 responses to “Monday, 29 Mar, 2010”

  1. Robert S. says:

    I’m visiting Crossfit Innovate in Tuscaloosa this week. Drew Shamblin, who finished 2nd in our sectionals is one of the owners. Nice box and a good group of folks at 0530 this morning.

    Run 800m
    21/15/9 reps
    95# thruster/burpees
    Run 800m

    as rx’d 21:29

    Tough WOD, felt like I was running on fumes when I hit the 15 burpees.

  2. klowe says:

    Can we name today’s WOD “the goats”

    This should be entertaining…..this will take awhile

  3. Larry Lowe says:


    Aaron realed me in on the last set of box jumps. Lots of jumping and hip flexors in this workout.

  4. Justin says:

    28:03 scaled to 5x single unders

  5. Aaron says:

    23:39 as rx’d

    Larry, it’s all I could do after you smoked the DU’s. Good job,this morning was fun!

  6. Mandee Miller says:

    27:23 as rx’d

  7. Russell says:

    As Rx’ed – 11:40 something. Craig knows.

  8. LeshaS says:

    Scaled with 20″ box
    25:00 cut-off
    4 rounds with 20 du’s

  9. Russell says:

    Got in at 11PM last night, ate a Moe’s burrito on the plane, coldstone on saturday night.

    Felt good during the workout because I didn’t listen to the little voice that kept trying to point out how badly it hurt. I’m convinced that daily diet habits effect performance much much less than people think. Having an ultra-neurotic diet and never having a cheat meal or enjoying life won’t do anything for your fitness that just sucking it up and holding onto the bar for those last few reps won’t do better.

    • Robert S. says:


      I think this is something that can be misunderstood by many. Daily eating habits will probably effect an athlete of your caliber far less than the typical person off of the street. After all, why do we follow a paleo/zone style diet ( or a variation of it) as CFers if it does not have some bearing on how we look, feel, and perform?

      I usually have 1-2 cheat meals a week, while following a strict paleo/zone the rest of the time. Without following this dietary Rx I think my progress so far would have been much slower than it has been. If someone fails to understand that daily nutrition is a vital piece of their fitness and longevity, it is certain that they will soon start to blur the lines between cheat meal and daily diet.

      I suppose ultra-neurotic is a relative term, also. Most people that have not been exposed to CF would consider every single one of us ultra-neurotic about diet amd fitness.

    • klowe says:

      well…to a point.

      I will tell you that my steady diet of beer (thanks Larry), Fast Food, and Bourbon & Coke were definitely felt during my WOD today. Probably the worst diet weekend I’ve had in a very, very long time.

  10. Jake Naumcheff says:


    Still suck at double-unders

  11. Kerri says:

    I learned a band assisted HSPU method today at CrossFit Havoc in Lawton, OK. Too bad I hadn’t been practicing it, leading up to Sectionals….haha…Kind of funny that I learn a band assisted version, the day this pic is used….

    Looking forward to getting it set up back in Huntsville and sharing. Even practicing it today, I regained my ‘inverted confidence’, after falling and piledriving my head into the ground three weeks ago!!

    Rest Day here. Just a little bit of skill work (HSPUs/getting inverted on the rings), and rolling around on bolsters trying to get the soreness out of my legs and lower back.

  12. Kyle Mosier says:

    25:05 – I wasn’t going to quit at 25:00 with only three reps left. This one was tough, but fun.

  13. Karen says:

    23:54 as rx’ed.

    Sucked wind the entire time. Box jumps and the inability to breathe were my downfalls. DU linked better, up to 10 at a time! Dropped to single-double pattern at the ends of some of the rounds of DU because I was losing my timing. All but 1 set of KBS unbroken.

  14. Robb Dempsey says:

    Scaled reps to 20-15-10 15:15

    with less reps, definitely less frustration with DUs and quicker turn around on the box and KBs. Intense workout.

  15. Josh says:

    As Rx’ed – 14:29 – totally in agreement with Russell’s statement on the mental aspect of fitness. Failing to keep a perfect zone ratio is one thing but failing to tell that little voice to fuck off and just pushing through the pain is far worse! Besides it is no secret to those that know me that I hate diets.

    • Katie says:

      Yes Josh, we know. 🙂

    • Josh says:

      Just to elaborate so no one thinks I run around advocating eating like crap. Dieting for me, like training, is a mindset. Sometimes I am really on, sometimes I just can’t stand it. The one thing I can admit, when I get off of a good diet schedule (not just the cheat days or weekends) I inevitably suffer in my training. Honestly though, it truly is still more mental. I will get down on myself, my outlook changes and and then my performance suffers. That is why, for me, it is more about mindset of what I am going to do in that moment than weeks and months of preparation for that moment (diet, training, rest, etc.)

    • Robert S. says:

      I don’t like “diets” either, but I suppose most of us are an abnormality when it comes to what most people consider the definition of diet. I don’t really think of my eating habits as a diet, it’s just what I like to eat. However, when many people see me eat, they wonder why such a “small guy” is on a “crazy diet”.

      zone ratios are no where near as important as pushing through the pain, but personnaly I think eating meat and veggies instead of crap is an important piece of the puzzle. Many factors will effect our performance on a daily basis not just diet. So, will eating ice cream on Saturday screw up your WOD on Monday… Probably not (I had Maggie Moos on Saturday and felt fine this morning)

      This brings up a whole new question. Which is better, Coldstone or Maggie Moo’s?

    • klowe says:

      Totally agree. Telling the little man fuck off is IMO the most important element to attain in CF. The “X” factor if you will. I’m not even sure it can be coached.

  16. Katie says:

    Today was a suckfest for me. So frustrating attempting DU’s. I know what I am doing wrong… hand placement, etc, but it was a mental challenge for sure. Once I slowed down, breathed, and paced, I could begin linking single/double patterns.

    I only completed four rounds in somewhere around 22-25 minutes, not quite sure. Had to finish early.

  17. Emily D. says:

    13:56 20/15/10 w/ DUs and 20″ box. Could have been faster if I had done singles……although my first 3 rounds of DUs were the best I have done in a while….first 12 were unbroken 🙂

    And……got my first 24″ box jump….woot woot!!! Now I just have to get that first KPU!

  18. Tasha W says:

    100 SU’s/20/10, scaled at 20″ box jumps. 12:44. High intensity WOD, loved it!

  19. Russell says:

    don’t get confused about what I said. DAILY diet habits is different than WEEKLY and LIFE-LONG. If you eat well all week and then eat junk on Saturday, I don’t think it does much to your workout.

  20. Craig Herr says:

    17:29 as rx’d

  21. Craig Herr says:

    I agree with josh other than the f bomb.

    Great work Russell, Josh, Kevin, Jake, karen and Katie everyone was solid. Russells 11:42 was nasty!!

  22. klowe says:

    15:25 which surprised the hell out of me considering how crappy i felt. I’ll take it.