Tuesday, 02 August, 2011

Posted by Mandee on August 1, 2011   |   28 Comments


500m row followed by 5 minutes of shoulder mobility



As many rounds as possible in 3 minutes of:

3 Kettlebell swings 2/1.5 pood

12 Double-unders

Rest 8 minutes

As many reps as possible in 3 minutes of:

30/20# Dumbbell Thrusters

Rest 8 minutes

As many rounds as possible in 3 minutes of:

3 Burpees

12 Double-unders

Rest 8 minutes

As many calories as possible in 3 minutes of:



Running Drills: Part 6” with Brian MacKenzie by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]

“9 Habits of Highly Healthy People” from Strength and Beauty.

28 responses to “Tuesday, 02 August, 2011”

  1. AJ says:

    Hey guys! Thank you everyone for the food, it has been the biggest help!!! I really cannot thank you guys enough!!! I just found out a few hours ago, my parents are coming TOMORROW!!!! Those of you that are signed up to bring food during the next couple of weeks, please don’t worry about it. My paleo cookin’ momma will have everything covered 🙂 Thanks again, the help has been soooo appreciated! Tasha thank you again for organizing the meal schedule!

  2. AJ says:

    Sweet Pic, and love the caption!

  3. Dennis says:

    Awesome Justin. You are one motivational CFer!

  4. Josh Kennedy says:

    NKMU is the new acronym, right after DBOLDU (Dennis Berry One-Legged Muscle-Up)!

    Score for this morning was 6+0 rounds, 45 rep, 7+2 rounds, and 46 cal. Good interval programming, like it. Probably could cut the rest factor in half (3-4min), we spent 36-42min to accomplish 12min of work this morning.

    • Josh,
      The long rest break is there for a reason. This isn’t fatigue based training. I’m trying to get you guys to understand how to maintain a high power output for that 3 minute period of time. I can’t do that with you tired. In all honesty the rest in this workout should have been more but it’s nearly impossible to do that with only a 1 hour time frame for class and get any teaching in.

      • Josh Kennedy says:

        Fair enough, you are the HMFIC, so will follow your lead. Agree with 3min of hi-intensity, just the practical nature of 1hr was a concern. Regardless, a good WOD

  5. Casey says:

    Don’t forget that Mike’s going away party is tonight. 7pm at the Nook. Come stop by and wish Mike well!

  6. Slade White says:

    Ninja Kick, or maybe Air Guitar Rock Star Muscle Up. 🙂

    Work has been holding me hostage for a week now. Hope I can make it tonight…. 🙁

  7. Karen says:

    LOVE the caption!!

  8. Eric Hedges says:

    Way to Muscle UP Justin.

  9. Justin says:

    6+8/53/6+21/66 scaled to 3x single unders

    I guess my muscle up form could use some work

  10. kristi simmons says:

    2 things: 1) Today’s WOD = EPIC FUN! I can say that, right? 2) I’m an 1130er now, so I bid farewell to my 1630 peeps. Nothing personal, just a logistics thing.

    • Casey says:

      Bummer:-( I liked working out with you!

      • kristi simmons says:

        Aww, thanks girl! Feeling’s mutual!! I may stop in for a visit every once in a while, but the lunch class just works so much better for me…in many ways.

  11. Eric Hedges says:

    I would like to ask for prayers from my CrossFit prayer warriors. I was undergoing a routine physical two weeks ago when they noticed in my blood work that my pituitary gland was not working properly. After a good bit of testing and more blood work they have ordered me to get an MRI to check for a growth or blockage on the gland itself. I would ask for specific prayer that there is no growth and that this can be resolved in a non-evasive manor. Thank you ahead of time and the Dr. has not restricted my exercise so I will be there most mornings at 0600.

    Thank you for your prayers!

  12. Kerri says:

    AJ, enjoy your time with your parents!! Eric, I’ll send ’em up for ya!

    WOD-243 rx’ed (going off of memory)

    Also: Tuna + Guacamole= Paleo Heaven, and is a quick refreshing treat. Sounds and looks gross, but give it a try! I’ve found a new love!

  13. Patrick says:

    CFG5 Masters WOD 3: 5:21
    3 RFT of 4 MU, 135# Thrusters 8 reps
    CFG5 Masters WOD 4: 19:50
    Chipper: 10 HSPU, 20 WBS, 30 TTB, 40 135# Power Cleans, 50 Burpees, 60 SDHP 75#

    Near the bottom of the pack, but not dead last, on both of these.

  14. Scott Rauer says:

    RX: 5 / 54 / 5 / 52. Gotta work on moving quickly to DUs and jumping smoothly. Loved the WOD.

  15. Getting down in T-Town says:

    CF Tuscaloosa WOD:
    AMRAP in 15 minutes of:
    5 HSPU
    10 Overhead Squats (95#)
    25 Double Unders

    6+13 rx’d

    I got a chance to catch up with Drew Shamblin today. He’s the owner of CF Tuscaloosa and an old friend of mine. He had a ton of questions for me about how we do things at CFHSV. It makes me proud to know that other affiliates look to us as an example to follow.

  16. DaveC says:

    It’s been a long time since a WOD so thoroughly wiped me out, not just for the hour of class, but for a couple hours afterward. The interval sructure certainly dives into ones metabolic pathways in a distinct way. The 12 minutes of high intensity work is more than I would have in the usual grind-it-out WOD format. I love it (because I hate it).

  17. Jamie says:

    Great job Jake. I like this programming better than going hard for 15 minutes. My work output is a sine wave (for all you nerds out there). I need to work on my stamina but this helps us who lack it.