Saturday, 28 Aug, 2010

Posted by Mandee on August 27, 2010   |   15 Comments

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
10 Pull-ups

Kristan Clever 24:13 (14″ jump), Lucas Zepeda 24:34, Jesse Bazarnick26:25, Pat Barber 28:56, Rebecca Voigt 32:53 (14″ jump), Laurie Galassi35:47. Post time to comments.

Compare to 040316.

WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]

Bringing CrossFit to Collegiate Swimming” with Chris Michelmore,CrossFit Journal preview video [wmv] [mov]

Bro, you can’t touch your toes (you’re so lucky)

15 responses to “Saturday, 28 Aug, 2010”

  1. Dennis B says:

    A polite reminder to you early birds. It looks like we have about 7 people already.

    If anyone is interested in putting Russell’s POSE class to practical application, I will be conducting a 5km run on the CrossCountry course at 7:00 a.m. Sunday morning.

    We will perform a light warm-up with some POSE drills and then hit it. The beauty is you can run the 1, 2, or 3 mile course if you have calf problems or just want to practice at shorter distances.

    Respond to today’s blog thread to let me know.

    Train Hard, Train Smart, Train to Survive! Dennis

    • LeshaS says:

      I’ll be there. I can’t believe I just wrote that, but I will be there.

    • Carson says:

      I so wanted to be at the run in the morning….but I can’t move. I suspect muscle mutiny is afoot.

      Great POSE class today, too, Russell. Thank you for having it!

  2. Kristi Simmons says:

    This is the 1st WOD I’ve ever finished in time allotted so I thougt I’d post. 32:28 1/2 reps w/6″ ring + ban pull ups.

  3. AmandaJ says:

    Scaled the jump and touch to 10″ on first round then went to 6″ and back to 10″ on last round. Used Dennis’ purple band for pull ups. Reps as rx’d finished 33:48.

  4. Jake Naumcheff says:


  5. Aaron says:


  6. dunnbball says:

    4 rounds As RX’d in 37:30

  7. Katie says:

    4 rounds even on the 35:00 buzzer. Perfect timing.

    Legs were screaming at me from Thursday’s lunges… all that jumping broke up the lactic acid pretty good, until the drive home tightened everything back up again! Argh. It’ll just hurt to pee for a few days.

  8. Robert S. says:

    4+26 at 35:00

    Really underestimated the jumps on this one. Couldn’t find a good pace on them.

    Great pose clinic after the WOD!

  9. Tye says:

    32:37 RX’d.

    First couple rounds were great, after that, it was 3-6 jumps at a time until I finally reached 50.

    Thanks for POSE clinic afterward. I know I’ve still got a ton to work on.

  10. Kerri says:

    As rx’ed-3 rds +10 in 35 min.
    I further confirmed that these lead feet do not easily leave the ground, especially to a 14″ target overhead. I just pretended I was jumping to touch the basketball net each time.
    Didn’t make it more enjoyable, but it did take me to a happy place!!!

    Good work by the 11am class today!!

  11. Dennis B says:

    Russell, thank you very much for the POSE class. It was great. One area where I can always improve, and your workshop sure helps. Thanks for your extra time.

    Great job to everyone that conducted today’s WOD, everybody put out and went hard. Thanks Tracey and Jake for your great help.

    Today’s WOD as RXd = 25:38

    See some of you at the CC track tomorrow at 0700hrs. Train Hard, Train Smart, Train to Survive!

  12. tracey says:

    29:35 I did box step ups(pulled achilles) box step
    ups are are so slow. I will have to try this wod in a few weeks when i feel like my achilles can handle it. Good work today from everyone rx’d….sit ups felt slow too.:)

  13. Emily D. says:

    My stupid ankle is swollen so I need to lay off of it…..so no run tomorrow 🙁 I swear this thing is going to bother me the rest of my life!

    Great pose clinic today Russell….although sitting on the toilet is even more fun now 😉