Thursday, 6 October, 2011

Posted by Mandee on October 5, 2011   |   20 Comments


30 second bear crawl, 30 second double-unders; Rest 30 seconds x 5




21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

Jason Khalipa 18:07, Alex Rollin 20:40, Cheryl Licon 24:10 (65lb clean, 115lb deadlift, 20″ box).
Post time to comments.



Spend 5 minutes with a trigger point ball or targeted stretching to the calves and achilles


WOD Demo with Russ Greene – video [wmv] [mov]

WOD Demo with Trident CrossFit – video [wmv] [mov]


20 responses to “Thursday, 6 October, 2011”

  1. Tracey says:

    WOW! That’s a different type hero wod! Let’s do it CFHSV!!

  2. Josh Kennedy says:

    Reason to watch the WOD Demo video with Russ Greene? He did the whole BAREFOOT!

  3. This workout is why I need Innovates.

  4. Tracey Rauer says:

    very sweet comment by Russ at the end.

  5. Tasha W says:

    Okay, so at night I usually drink about 6-8oz almond milk to take all my calcium and multivitamin. (I’m a plain water drinker all day long & for some reason, milk helps those big pills go down a little easier.) Last night I realized I accidentally bought Vanilla Flavored almond milk, so I poured a glass thinking, “Can’t be that bad.” O.M.G. I almost spit it out – it tasted like I had poured straight up sugar in my mouth. I’m cringing right now just thinking about it. HOW can anyone drink that stuff???

    • RyanP says:

      If the bible was about milks, vanilla almond milk would be Jesus. Or atleast an apostle.

      • Tasha W says:

        Sugar Lover! In my milk bible, vanilla almond milk would be Judas – it betrayed me into thinking it was regular almond milk! (And there’s no way this was the unsweetened kind.)

      • Ben Jarrell says:

        If there were a milk bible, I think ACTUAL milk would be God.

  6. Matthew says:

    I need some more Lunch ideas for the Paleo challenge. Breakfast and Dinner are fine but Lunch I find myself searching. Any suggestions and reciepes are welcome.

    • Ben Jarrell says:

      Sardines, fruit, and almonds!

    • kristi simmons says:

      Double your dinner from the night before and have left overs.

    • Carson says:

      I don’t know if you’re talking about eating out for lunch, or lunches to make at home and take with you, but…

      http://www.paleoplan.com has some lunch recipes.
      http://www.everydaypaleo.com is a blog kept by Sara Fragoso who lives paleo every day. Click on food and she has breakfast, lunch, dinner, snacks, etc.
      gonepaleo.blogspot.com/2009/01/restaurants.html I can’t see the whole page from work due to security restrictions, but the page preview looks like it lists some restaurants and ideas for eating paleo there. If it’s garbage…sorry, lol

      Hope that helps!

  7. Clair says:

    Man…what a workout this morning!! Thanks Jake for the coaching and extra push!

  8. Stacey says:

    Scaled deadlift to 115#, and box jumps to 18″, everything else rx’d.

    Tasha- I love vanilla almond milk, bc it’s sweet! I guess I love pouring sugar down my throat, 😉
    And I have had an almost headache ever since that wod, ugh!

    • Tasha W says:

      LOL! I hear ya. I’m down for sweet treats every once in a while, but I feel weird drinking something that sweet! Good job on the WOD – looks killer!

  9. RyanP says:

    Funished round 12 @ 30:00 85# SC, 165# DL

  10. Jane says:

    18 + 34 reps rx’d. I had a mental breakdown with my last DU, it took me forever to get just that one! This one was tough!

    Tasha, I like the vanilla almond milk, but I normally get the unsweetened kind. Is that what you got?

    Matthew, I have some lunch ideas I can share with you tomorrow am.

  11. Carson says:

    Finished the 18 round plus 15 squat cleans (some of them may have been power cleans in that last set) and 4 single unders.
    This was a tough WOD, definitely worthy of a Hero!
    RIP Carse. Thank you for your sacrifice.

  12. Don says:

    Hey People,
    Just had the plate removed from my reconstructed wrist along with the cyst that it was causing, back on Tuesday. Hope to start back to normal WODs on Monday or Tuesday of next week. God bless, y’all!