Sunday, 11 Apr, 2010

Posted by Mandee on April 10, 2010   |   17 Comments


Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

new hominid species discovered

17 responses to “Sunday, 11 Apr, 2010”

  1. Kerri says:

    Just missing Katie and Jake…..hmmmmmm….=o)
    Great pic!!! Ron, be sure to thank Deanna for us!!

  2. Josh says:

    Katie had to pick up Lexi for t-ball and was not to happy about missing the pic. However, she did place 2nd in her age group for women!

  3. Emily D. says:

    Awesome pic…..and what an awesome day yesterday! Congrats to everyone that finished!

    First 5K EVER and I never walked 😉 Big difference from even just a few months ago …..thanks to Crossfit! I think the euphoria from the race ran over into our decision to do the 11:00 WOD yesterday….I could barely get out of bed this morning.

    Thank goodness for rest days!

    • Josh says:

      Got that mini-usb, I’ll get it to ya tomorrow night. Great job again to
      Garrett and yourself on all the hard work yesterday. Can’t wait for the trip to Warrior Dash!

    • Emily D. says:

      Warrior Dash will be awesome. I am pumped now that I know I can run it….bring on the mud pit, barbed wire, fire, and whatever else we have to deal with!

      You boys need to find a costume!

  4. Barry S says:

    Rest day today…feel free to follow along on Facebook w/ Crossfit Slayer!

  5. Josh says:

    as Rx’d – 10:25 First time attempting Erin. What a great hero WOD! Did not open my hips enough on the cleans and found it harder and harder to accomplish quality hip function after the pull-ups each round. Great job to all today, especially Jake for pushing me, and to Dennis for the awesome coaching.

  6. Jake Naumcheff says:

    Yesterday’s WOD- 17:16 scaled to 20 assisted HSPU each round.

    Erin- 13:26
    Pretty disappointed with this. Pull-ups weren’t up to par today only first round unbroken then a lot of 2s and 3s with last round mostly singles. Great job by Josh today, he smoked it!

    • Katie says:

      Don’t be disappointed – you did a great job! Especially after having completed a full WOD earlier today! The HSPU and back squats both took a lot out of you, I’m sure. Give this a try on fresh muscles and I’m sure your time will be better.

  7. Kerri says:

    30# as rx.ed, but knowing that my KPUs aren’t strong enough to roll out over 100 of them, I scaled from the beginning. 10 KPUs/11 band asstd KPUS rds 1-3, but in rounds 4-5, all 21 were band asstd KPUs.

    Wanted to get the feel of repping out KPUs, and the band helped. But, alas, I’ve ripped my hands to shreds, so time to start the healing.

    I think the pull-up probs were due to the WOD itself; Split cleans killed grip strength altogether.

    Yes it’s time for me to do more of my hanging from the bar work and other exercises to increase my grip strength (Thanks for reminding me of this Josh). I still grip it WAY too tight, and just in the 2nd round today, had already ripped my hands pretty severely….I literally can’t get a grip on it!!

  8. tracey says:

    23:57 This was one of the most taxing wod’s that I’ve ever done.
    30# Db split cleans weren’t too bad….then I did 15 pull ups for first two rounds!!!! Kerri said its 21. I was like whaaaaattt?
    So anyhow I added the extra pu rep’s to the last two rounds….SUCKFEST! I couldn’t do more than 1 pu at a time for anything today. OH well…next time I will get this one. I liked this wod and will have to get better at her.

    • Kerri says:

      D&*n girls….they’re conniving little b’s aren’t they?? Tracey, you’ll have to get Erin next time….
      Good work by the 4pm class today, and great work Katie!!!

  9. Katie says:

    22:36 as rx’d. Boy did grip strength sure fail! I ripped in 4 places (also due to my putting off filing them down). I was able to link pullups in rounds 1-3 alright, but 4 & 5 were all singles. Tough girl we got today!

    Nice job Tracey amidst the realization of the rep scheme. You still managed to fight through and finish it in a great time!

    Great job Kerri in working so diligently on your pullups. I am proud of you – and you are really improving!

  10. Larry Lowe says:

    Home Gym:
    as rx’ed


  11. Katherine Berger says:

    Great job to everyone who went out and ran for Gabby!!! Its awesome to see such a great turnout from CFHSV!

    Barry, its good to see you on here! Can’t wait for you to come home and show what you learned at CF Slayer!