Thursday, 02 Dec, 2010

Posted by Mandee on December 1, 2010   |   29 Comments

Burgener warm-up and assistance exercises.

Snatch: 1-1-1-1-1-1-1-1-1-1 reps

End the day with 3 rope ascents, or 5 minutes of attempts. Practice as many new climbing techniques as possible.

Post loads to comments.

Losing weight, feeling great, looking good naked, sure that’s nice, but don’t forget why we really need to get fit

“Baseline Workouts” with CrossFit Pacific Coast – video [wmv] [mov]

NPR reviews Harold McGee’s Keys to Good Cooking

29 responses to “Thursday, 02 Dec, 2010”

  1. Ramsay says:

    I like the baseline workout idea. Keeping a notebook helps with observing the improvements also. I write down the WOD, but for each day I also have started including what I did well , what I need to do better on/remember to do next time, and give myself some props if I PRed or did something I didn’t know I could do, etc.

  2. Ben says:

    Heh, I saw this a while back – http://zombiefit.org/

  3. Tye says:

    This sucks. Both of my arms are still jacked from Nicole, and I really wanted to snatch today. Hopefully I can work out some of this lack of mobility and soreness before 4:30; any tips on things to do? I can’t fully extend either arm without a lot of effort and pain.

    • Tye,
      sounds like some pretty serious over-use. I’ve done this before too. It tends to happen if you haven’t done any pull-ups or super intense workouts for a while and then jump into a high-rep pull-up workout with 100% effort.

      The best thing is to up your fish-oil intake, rest your arms, and try some trigger-point therapy with a ball on your triceps ( you would think biceps but give it a shot and I bet it will help)

    • Larry Lowe says:

      Mandee and I rolled the lacross ball on the inside of our elbows for a good 10 minutes before class and it made a big difference. You will loosen up. Get your snatch on!

    • Justin says:

      My arms feel the same way. Still painful to straighten them.

    • Tye says:

      Thanks for the reply’s guys. They seem to be getting better as the day is going on. I’ll either be at the 11:30 or 4:30 class to get my snatch on.

  4. katieg says:

    Last few days’ WOD recap…

    Mon- “Nicole” 63 pullups
    Wed- hotel… 20 min AMRAP 10 situp, 5 pushup (good form), 15 airsquat, 25 walking lunge steps, @ 10 rnds
    Thurs- hotel… 50 burpees for time, @ 3 mins

    Can’t WAIT to be back tomorrow in the NEW gym!

  5. Kristi Simmons says:

    Lori…lookin FIERCE!!

  6. Larry Lowe says:

    I’m a big fan of the benchmark workouts. Crossfit Vancouver has a set of 6 exercises that they visit once a quarter to show progress. I think they are:
    400m run holding 20lb dynamax
    max rep pushups in 2 minutes holding plank to rest – done when plank breaks or fall to ground
    max rep situps in 2 minutes
    max rep pullups
    max rep ring dips
    max rep air squats in 2 minutes

    five minute rest between each exercise.

    One of the days I visited there I went through their benchmark.

    • Larry Lowe says:

      I am keeping track of a scaled version of this for my kids at the home gym. They want to do the benchmark all the time. Good motivation for them.

  7. Larry Lowe says:


    Good coaching from Jake.

  8. Justin says:

    Not a lot of fun.
    Really like the new gym.

  9. Penelope says:


    I love the new gym & hot water in the showers today! It was fun trying different climbing techniques & good job to all on arms-only rope climbs!

  10. Tye says:

    Worked up to 140 without missing a snatch and then missed 5 in a row at 145 before I dropped back to 135 per Tracy’s guidance. Frustrating after getting 145 last Friday.

  11. Will Blankenship says:


  12. Rich C. says:


    First time climbing a rope today…made it up there 4 times thanks to great coaching and tips from Tracey and Ryan. It’s very intimidating being up that high the first cpl times. The new gym looks awesome!

  13. Karen says:


    Frustrating day today! I hit my knees starting the 4th lift and it messed with my head the rest of the time, focusing too much on form issues instead of just lifting the weight. Could get 115 overhead but couldn’t balance enough to stand it up….so close every time! Should have dropped to 110 or lower to get the timing back. Just goes to show, some days things click and some days they don’t!

  14. Jake Naumcheff says:


    There were about 15 misses thrown in throughout the whole thing. Was able to video tape myself thanks to Robb and see what I was doing wrong.