Thursday, August 2 2018

Posted by Mandee on August 1, 2018   |   27 Comments




Front Squat     E3MOM
10 – 5 – 5 – 10

3 Rounds For Time:

21 Pull-Ups

15 calorie Row or Bike
9 Thrusters   115/75   RX+ 135/95   MRX 95/65

Core Development

1min Right Side High Plank Hold
30 Ball Slams

1min Left Side High Plank Hold
30 Ball Slams

1min Low Plank Hold

27 responses to “Thursday, August 2 2018”

  1. Scott Schoel says:

    I like that old guy – lonely when no one wants to workout with you!

  2. Patty says:

    Great picture! Great athlete! Even better man. 💜

  3. Carolyn says:

    There he is! Paul “I’m just really good at double unders” McCary. Our hero. This guy is as nice and kind as he is strong. Always willing to share his knowledge, experience and push you when you need it most. It’s always a great day when Paul walks in the door. Keep it up, Paul! You rock!

  4. Flying J says:

    Ridin’ on the Tour de Duke, clicking off the miles.

  5. Mimi says:

    Two Dukes!

  6. Mandee says:

    Could never say enough about this man. The grit and determination he has shown over the past nine weeks since surgery is every bit as if not more impressive than the work in years past to make it to the highest level of our sport. Paul is one of kind, and I’m truly thankful for his friendship and his presence at CFHSV. Love you, Paul! 🤗

  7. Matt says:

    “What you do speaks so loudly that I can’t hear a word you are saying.”

  8. Chef Tyler says:

    Only champions have portraits.. hope to see you back to full speed soon Duke!

  9. Fleming Sharp says:

    Double Duke! Such a great guy and amazing athlete!

  10. CJ VK says:

    I ❤️ this dood.

  11. Little Erin says:

    10:31 scaled/different wod
    Ring rows, bike, ghd

  12. Daniel Lynch says:

    P. McCrary: The reason I’m able to say “my gym sends athletes to the games”

    Who’s ready to hit this marathon row with me?

  13. Chef Tyler says:

    Open gym worked up to 30 reps in triples from 185-275lb

    9:16 Rx+

  14. Slade White says:

    I want to be Paul when I grow up!

  15. Jamie Cherrypicker says:

    I have a secret: My Duke shirt gives me PRs! Thanks for the push Paul!!

  16. Regina says:

    Paul, I miss your coaching and group stretching cool downs! And I’m looking forward to seeing you out on that track again. You are awesome!

  17. Mandee says:

    A. 160(10) – 185(5) – 200(5) – 160(10)
    B. 9:55 RX+ row
    C. Plank holds completed

  18. DUKE says:

    I aint gonna lie. These past 4 or 5 days have been rough on me. I am so tired of doing the same thing every day that I can barely make myself go to the gym. I have been riding the assault bike 5-6 times a week for the past 7 weeks and haven’t got one bit better on it. That is a brutal machine. On another note my foot feels so good. I was in pain for the past 3 years and I didn’t realize how much I was in until after the surgery. I will call this surgery a success if I am pain free to walk and can run again. I hope to be back to normal by Christmas.
    When I am able to start doing crossfit again. How bad are those first set of burpees gonna hurt? ouch
    I have played around with different wods and I have come up with what I call
    The Achilles Tendon WOD
    For time.
    50 strict hspu
    rest 5 minutes
    100 strict pull ups
    rest 5 minutes
    100 push ups straight into Annie (I don’t do the du yet)
    rest 15 minutes
    30 minutes max cal. on assault bike

    anytime you want to do it with me just give me a holler..cause I know Nathaniel aint about to do it with me.

  19. Michael Little says:

    8:09 Rx+

  20. Steve Price says:

    Paul “Perseverance “ McCrary !!! The “One” we all look up to! Keep killing it brother!

    A. Front Squat: 225×10, 275×5, 275×5, 225×10

    B. Scaled to 9 chest to bar/ 15 cal row/ 6 thrusters at 135 per round

  21. Kim G says:

    A. 90(10) – 105(2) – 115(5) – 115(5) – 90(10)
    B. 14:53 RX
    C. All planks complete

    Thanks, Nathaniel, for the push today! 🙂

    Paul embodies all the elements of success: hard work, sacrifice, persistence, and consistency, while also maintaining the most humble spirit. I’m so glad he’s part of the CFHSV family and am proud to wear his shirts!

  22. Mac says:

    Paul you are always an inspiration. Of course the games appearence were incredible but seeing how you have handled and worked through the surgery is even better! Would love to do that workout with you some time (although it might take me all day!)

    6:56 rx+

  23. Cass says:

    Paul. What a guy. You are one of the hardest working, the most humble but hungry men I know and have some of the highest levels of integrity. You should know that you can handle any obstacle and not just even handle it but thrive in it. You thrive under pressure be that a competition or in life; and it is beautiful.