Thursday, 31 Mar, 2011

Posted by Mandee on March 30, 2011   |   41 Comments

5 minutes of Group med-ball toss. Every minute on the minute, drop and do 3-5 push-ups

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

Attack the quads for 3 minutes on each leg with a foam roller or trigger point roller


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41 responses to “Thursday, 31 Mar, 2011”

  1. Josh Kennedy says:

    6+18. DL and pushups went smooth; box jumps slowed me down, legs still a little dead from the miles yesterday.
    Kyle quietly delivers 8+, darned impressive

  2. Tye says:

    5 rounds in 5:36 rx’d

    I’ll be happy with 12+ on Saturday, but I’ll be pushing for 13. Pushups will be the limiting factor for me.

  3. Carson says:

    4+12 Rx’d.
    Push-ups are a major limiting factor for me. Tracey gave excellent coaching though, advising to lock in your quads in addition to your core. It helped me keep my hips up when driving up from the floor. My goal was 4, knowing push-ups would be a problem. Now I’m just trying to decide if I want to do it again and go for 5+…

  4. Carson says:

    Also, I was reading an article/blog written by an athlete who felt utterly defeated the first time she tried yoga. As someone who always competed and excelled in every sport she’d played, yoga drove her nuts because she sucked at it. Anyway, there was a quote from the article that I thought was totally awesome and wanted to share, especially for any other CrossFitters who sometimes feel totally defeated by a push-up, a muscle up, or those damn double unders:

    “It’s ok to show up and suck until you can show up and shine.”

    It made me smile and I thought I would share. This is exactly how I feel about a lot of CF workouts!

    For the article: http://www.mydaily.com/2011/03/28/how-yoga-changed-my-competitive-life-forever/

  5. Jason says:

    Love my hard working Crossfit wife!!!!!!

  6. Brady Wakefield says:

    4+21 Rx’d
    Really not happy with how my arms absolutly failed in round 4 and 5. I knew I would have problems with box jumps, but didnt expect the pushups to take me down. Thinking of re-doing this one…

  7. Erin Atkins says:


    Thanks to Ron and Tommy for pushing me through. I’m overall pleased with the result although I know I rested too much. Going to try for 7 rounds on Saturday!

  8. katherine says:

    FIRST OFFICIAL CROSSFIT WOD since 2009!!! yayyyy!

    Okay, so it was super-scaled BUT…

    10 + 32
    12 inch STEP-ups
    Normal Push-ups (last three rounds were on knees due to sagging)
    Deadlifts at 32#

    I had a hard time looking at my 32 lb bar…almost cried to be honest. It is hard to believe that this is a workout I would’ve excelled out a few years ago. I once had a 245lb deadlift 1RM and knowing that, due to the surgical stuff, I will not be able to get there again is hard. Just thought I would share in case anyone else has an injury or is coming back from one and having a tough time too.

    Either way, I am grateful to be moving again and very glad to be back with you guys!


    • Devonne says:

      Wow Katherine…that is awesome!! I know you will get back to RM deadlift in no time. That is so inspiring me:-)!!

    • DaveC says:

      It wasn’t an injury, just time and hard living, but I think I have a fair sense of the feeling you describe. Your courage is remarkable and inspiring!

    • Tasha W says:

      CONGRATS on your first WOD back, Kat!! After everything your poor body has been through…. You’re my hero. Awesome job!!

    • Carson says:

      That’s awesome, Katherine! Just keep working hard (like you always have) and you will be in a place you are happy with again soon. I have no doubt!

    • Robert S. says:

      One word… Legit!

      This is what CF is all about. I remember you saying that CF literally saved your life. Through the fitness and fortitude that CF gave you, you made it through all of this adversity and your back! You have a solid base from which to build on, and you will continue to improve just like every athlete that walks through the doors!

      • katherine berger says:

        Thanks Everyone!!! And thanks to Robert for reminding me that I did say that! Keeps it all in perspective: even attempts toward health and fitness are better than nothing and you never know what might save your life (physically or mentally πŸ™‚

  9. Christy Bergin says:

    Just wanted to give a shout out to my baby brother & the HSV Youth Hockey team. They have been training at CFHSV and are playing at Nationals this week. They won their first game! Keep it coming boys!

  10. Penelope says:


    Carson – I love “It’s ok to show up and suck until you can show up and shine.”

  11. David McMillion says:

    6 even. I used to be able to knock out pushups…then years of laziness wiped that out. Hopefully I’ll get back there. Loving it so far.

  12. Devonne says:

    5+19…first time ever doing 20″ box jumps starting at round 3. Thanks Russell πŸ™‚ for pushing me!

  13. Robert S. says:

    Anyone want to do 11.2 with me tomorrow? It’s the only day this week that I’m off work, and I hate WODing alone.

  14. stacey says:


    only have time to do it once..

    • RyanP says:

      Way to go boo!! First wod ever with 20 inch boxjumps, and might i add you didnt hesitate once. Solid accomplishment.

  15. GarrettD says:


    I really really wish I had not eaten so bad yesterday. I doubt I would have done any better, but it wouldn’t have hurt as bad.

  16. Robb says:

    6 + 10

  17. Tasha W says:


    Thanks SO much to Dean for sticking around after he killed it to judge me! Very much appreciated. I really wish I was going to be in town this weekend to give this one another go. It took me a while to find my rhythm on the DL. GOOD LUCK EVERYONE!!!!

    • katherine berger says:

      Great job Tasha…and even after ladies night wine and champagne!!! (not to mention a baby hiatus πŸ™‚

      Keep it coming!

      • Tasha W says:

        Thanks for organizing a fun night & also for the champagne, Kat! And… umm… yeah, I had a little “cheat night” last night. Got home and we opened the bottle of wine. I figured, I already had a head start – why not?? πŸ™‚

        My toes look SO pretty!!

  18. Dean says:

    9+35. One f#cking rep short of 10 rounds. Ugh, I’m soo pissed that I couldn’t get that last rep. However I will leave out the line of expletives that now grace my facebook status. Of course, because I was so close now I HAVE to do this one AGAIN. Thanks to everyone who was yelling at me today! Good luck to everyone who still has to do it!

  19. Steve says:

    6+17 rx’d… My quads feel like one of the “Sopranos” beat them with a baseball bat after doing Mon.,Tues.,and Wednesdays WODS!!! Crossfit is ADDICTIVE !

  20. Eric Hedges says:

    5 rx’d @ 6:18 Lungs feel like they are going to explode…still!

  21. Ron Wood says:

    6+15 rx’d

  22. Christy Bergin says:


  23. RyanP says:


  24. Justin says:

    Box jumps really beat me down in the later rounds. No desire to do that one again.

  25. katherine berger says:

    And no stitches too! Awesome Stacey!

  26. katherine berger says:

    Also, in light of the upcoming Lululemon show…Lulu is obviously on some of our minds:)

    Alissa had the idea of doing another clothing swap and I thought we might do one with donations and maybe even some athletic wear (such as lulu) that you might want to part with but maybe for a little $$$ πŸ™‚ Ladies, let me know if you are interested!

    And on that note, I have another faulty order from Lululemon that is non-returnable (like the third time I have done that). This one is for the Groovy Run Short which I mistakenly thought was the Run:Speed Short. Anyway, it is actually a bit longer than that style and not all that flattering on me! If you would like to try them, they have never been worn and are a size 4. I would love to make back a little of what I spent but it doesn’t have to be top dollar. Let me know! berger.katherine@gmail.com

  27. Matthew says:

    7 Rds Rx’d

    Wanted to do the first one again, but this one…not so much. Contrary to most, the DL were the one thing that slowed me down. Push-ups were better than expected but just started getting shaky the last couple of rds or so. If i had done a couple more rds pushups would’ve been crap. no desire for this one again