Saturday, 11 Sep, 2010

Posted by Mandee on September 10, 2010   |   14 Comments

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Jason Khalipa 14:03, Chris Spealler 14:29, Kristan Clever 14:59 (95lbs, 20″ box), Rory McKernan 15:27, Peter Egyed 16:24, Elyse Umeda 16:35 (95lbs, 20″ box), Kim Malz 22:44 (105lbs, 24″ box). Post times to comments.

Announcing the Live Webcast: CrossFit/USAW Open.

Russell v.s. Wednesday’s WOD

14 responses to “Saturday, 11 Sep, 2010”

  1. klowe says:

    badass picture! I’m scared now.

  2. tracey says:

    22:22 as rx’d. This wod was bad. I felt slow. I’m still not sleeping well.:(

    GREAT Energy at 9:00 a.m.

    Jimmy I love your scariness!

  3. Kristi Simmons says:

    I was too busy bumping my gums to post on the white board. 4 rounds + 1 row, scaled: Row – 1 min, Bar only 5 reps FS, ab mat SU x 15, 12″ box x 20.

    I would like to take a minute & thank my new found Cross Fit family. I remember telling Robert that I was too outta shape to start CF and he would just cringe, I didn’t understand what scaling was (now I thank God for it!!) I obviously still have quite a way to go in my training, but I’m doing more now than I’ve ever done so that’s something I’m proud of. I know though that I COULD NOT do it w/out all the hlep & encouragement from my fellow CFers. I don’t always know who it is yelling at me from across the gym or while running the damn 400 meter run to keep moving but I hear you & it’s MUCH appreciated, and when I’m looking at you yelling at me to keep moving but I don’t acknowldege you it’s only b/c I can barely breathe & I’m REALLY focued on that task alone at that moment. So, TAHNK YOU!! to all who’ve pushed me since starting CF. I’m honored to be part of this family. People just don’t know what they’re missing by not doing this!

    • Dennis B says:

      Outstanding Kristi. CrossFit truly is a marvelously magic method that encompasses so many things in life. Continue working those mechanics, consistency, and intensity. You are doing great.

  4. jarrod says:

    Thank you for allowing me to drop in today! It was a great workout and it was wonderful to see so many people hitting it hard and the coaches pushing everyone to work hard.
    Thanks again, hope to see you guys next time I am in town!

  5. Russell says:


    Felt really really slow. Mostly because my legs insisted on burning during everything… including the warm-up. Still not recovered from wednesday.

  6. Russell says:

    And Dennis, thanks for the coaching during the last two rounds of this one. Would have gone much slower if left to my own devices.

  7. klowe says:

    discovered that breaking box jumps into quick burst segments is much faster and less taxing for me then just grinding straight through. Felt good but should have pushed a little harder on the GHDs. Stopped and took a little break at the first feeling of leg burn….should have ignored it.

    Great warm-up today led by Dennis! I need to spend more time on the warm-up in the future.

    Great job by the 11 class to push hard to the finish….and then finishing out the WOD even though the time cap expired.

  8. Todd Mc says:

    As Rx – 3 rds + 10 box jumps @ 25:00 min cutoff

    • Todd Mc says:

      Enjoyed teaming up with Jared visiting from B’ham, he lapped me and finished as Rx in approx 24:30.

    • jarrod says:

      Great to work out with you Todd, thanks for pushing me throughout the workout.

      Big thanks to Dennis for sticking around and helping me get my butterfly kip going. Great gym and great athletes!

  9. Dennis B says:

    Total leg blaster. As RXd 20:23 or 20:29. Great job to everyone. Thanks for working in a flowing fashion based on the large turnouts. Keep on CrossFitting!

    Train Hard, Train Smart, Train to Survive!

  10. Kerri says:

    As rx’ed: 25:29
    Tough grinding WOD for sure. The energy at 9 am was great, and even though it was a tough one, it was another one that I loved.

    Waited around a little for a rower and a squat rack, but tried to push straight through on everything…..I literally stood at the 20″ box on the first round for about 15 seconds scared to death that my legs wouldn’t work, and I’d reopen my 3 week old healing, gaping wound.

    I even said out loud, “I’m scared to jump on the box”

    Fran. I’m ready!