Thursday, 28 Oct, 2010

Posted by Mandee on October 27, 2010   |   27 Comments

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).
Post time to comments.

Compare to 100305.

Two-Minute Drills Part 6: Back of the Socket” with Kelly Starrett,CrossFit Journal preview video [wmv] [mov]

Fast and female

Halloween candy: A working hierarchy

27 responses to “Thursday, 28 Oct, 2010”

  1. AmandaJ says:

    Question about B4B this weekend: According to their site http://barbellsforboobs.com/index.php?view=items&cid=2%3Adonations&id=9%3Acan-we-donate-funds-to-a-local-breast-cancer-charity&option=com_quickfaq&Itemid=183 we can specify a local charity for our money to go to. Are we planning to do this?

  2. Russell says:

    Amanda, All of our proceeds will go directly to mammograms in action. If you have a suggestion about a local charity I’m open to ideas but it’s probably a little late in the game for this year to make any changes to that.

  3. Kyle Mosier says:

    9:15 – DL as rx’d, only did bar for OHS to work on form. Thanks to Jake for helping me with that.

  4. Robert S. says:


    I think we should add “A commonly used tool in CrossFit WODs” as a definition.

  5. Josh says:

    Legs again, I can’t walk up the stairs without wincing. FML Looks like it is time to invest in some personal triggerpoint and more fish oil, maybe? Anybody know better stuff to combat lactic acid build up?

    • Will Blankenship says:

      I went through a few bottles of Optygen (MFR: First Endurance) before I started crossfit. It seemed to help, but at that time I didn’t really have a way of measuring my performance like I do now. It may have been all mental… I dunno. Now that I’m constantly in that lactic acid red-zone, I’d like to try it out again.

      Pretty expensive though…


    • KLowe says:

      “Anybody know better stuff to combat lactic acid build up?”

      Well since you asked. COMPRESSION! I know everyone is sick of my “How much Skins kick-ass talk” but I swear I have not had debilitating lactic acid build-up or shin splints since I invested in compression clothing.

      I wear them during the wods and then sleep in the “recovery skins”.

      http://www.forrunnersbyrunners.com has BSC compression gear for 33% off. FWIW I like my BSC gear better than the Skins gear.

      …..and probably more important than compression is hydration. I personally don’t WOD until I “piss clear”. Sorry for the lack of medical terminology but I think it gets the point across. Many studies have shown that a 1% of dehydration = a 10% loss of performance.

    • Erin B says:

      I got my own foam roller from Amazon, only set me back about $15. I roll on it while watching TV at home…that really helps me with the lactic acid issue. That and drinking lots of water.

    • Josh G says:

      Thanks for the good tips. Hydration can seem tough to stay on top of but probably well worth the benefits. I’ll have to look into those compression items, thanks Kevin.

  6. Penelope says:

    12:28 (Scaled to 125# DL, 45# OHS); Started with 55# OHS – after 7 reps, dropped to 45# – Thanks Jake!

  7. Larry says:

    Marriott parking lot in ATL

    double unders


  8. katieg says:

    14:43, DL as rx’d at 155#, scaled OHS to 65#

    Armpits/Lats still feel numb!!

  9. Will Blankenship says:

    Scaled – 11:30 (DL 225 / OHS 95)

    The 225 DL felt really heavy today. Since I was scaling on the OHS anyway, I probably should have dropped to 185-205 range. The 135 OHS felt decent during warmup, but I kept rocking up on my toes. There was no way I could keep the intensity high with that much weight.

    Good WOD though. I like this one.

  10. KLowe says:


  11. Ron Wood says:

    Scaled – DL 225/OHS 75 – couldn’t finish last 5 OHS due to technical issues. Learned that if arm(s) go numb, don’t lift weight over head…

  12. Robert S. says:

    5,000 pounds:

    The goal is to lift 5,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
    1 Squat
    1 Bench
    1 Power Clean

    *You can use any weight on the lifts and it can be done in any amount of rounds.
    *The goal is to lift 5,000 lbs.
    *You can only do one rep at a time and must cycle through all three lifts to complete one round.

    255# Squat, 185# Bench, 165# PC

    • KLowe says:

      Very cool wod! Lots of gaming possibilities.

      I want to give this one a shot for sure.

      Nice job and time yo!

      • Robert S. says:


        It was pretty interesting to figure out the weights.

        Josh G. suggested this WOD to me…. So, thanks Josh!

    • Josh G says:

      This WOD is a tamed down version of a CFFB WOD. We will be visiting this in the near future at our 6:15 class. Just a heads up for anyone that may want to take it on!

    • Josh G says:

      And nice work Robert, awesome loads and time! I’m really glad you gave this a shot, kinda used you as the test subject for my little experiment.

      • Robert S. says:


        Squats got a little questionable on the last 3, but all in all I think I set this one up just right for me. I was going to do 185 on the cleans, but that would have fallen apart I think. Probably could have gone 195 on bench if I had a spotter.

  13. Tracey says:


    Round of 21’s as Rx’d. Then 15-9 dropped to 85# on OHS.