Tuesday, 02 Nov, 2010

Posted by Mandee on November 1, 2010   |   52 Comments

Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Austin Malleolo 16 rounds + 10 wall ball,Β Karianne Dickson 15 rounds (14lb ball),Β 
Kim Malz 11 rounds + 8 shots (20lb ball). Post rounds completed to comments.

Compare toΒ 090725.

Don’t miss out on our Gymnastics Workshop at the Matrix Gym!

Some thoughts on our Barbells For Boobs event

Question of the Day: How did you handle Halloween? Do you just eat the candy and call it a cheat day? Do you hand out beef Jerky and almonds to the kids who knock on your door? How do you keep your kids from running on pixie sticks for the next few days?

52 responses to “Tuesday, 02 Nov, 2010”

  1. tracey says:

    Get it Shawn! Great intensity! πŸ™‚

  2. Larry says:

    Crossfit Smash in Canberra, Australia

    Nice small affiliate with a great coach. He is level 2 Olympic lift certified. Critiqued my form on clean and SDHP, which isn’t hard to do.

    Five rounds:
    400m run
    9 KB swings @ 32kg
    12 clean and jerk @ 24kg
    15 SDHP @24kg

    = 4 rounds +400m +9 in 30 minute cutoff

    My back was crispy fried. Learned (once again) that I fail to lock my abs on these movements, which forces all the structure to be in my back, which wears out quickly, which means I end up a mess. Tough WOD. I’ll be going back Thursday morning at 6am.

    Don’t worry, tomorrow is going to be great! (I’m 16 hours ahead of you guys).

  3. Kerri says:

    Welcome Addison Laine Wiley!!!
    She was born at 2:10 this morning, weighing 6lbs, 8oz, and is 19 inches long!!

    Congrats to Tasha and Wiley(Michael)!!

  4. Ramsay says:

    Man! Too many WB misses and some new moves for me today (and yesterday). Gotta start somewhere days but hey I am giving it my all. :p

    4+10 (scaled to the max)

  5. Justin says:

    Lower back started hurting about 4 rounds in and made the wallballs and back extensions really suck. Probably should have moved the ghd closer to the wallballs because the jog in between really wasn’t much fun.

  6. Tracey says:

    Much needed rest day for me. I enjoyed the article on Barbell for Boob thoughts….I was totally thinking the same thing.

  7. Tye says:

    Having to adjust the GHD machine for each movement cost me a round or two potentially, but it still burned.

  8. Robert S. says:


    I’m not much for candy these days, so it’s not hard for me to avoid it. I would much rather have some good dark chocolate. As far as Baylor goes, we introduced him to the Great Pumpkin (or GP as I like to call him). If you leave your candy for GP he will bring you a prize. Baylor got a skateboard. In our house, a broken leg from a failed ollie is always better than eating a crap load of candy πŸ™‚

    • Emily D. says:

      We were the grumps that turned our lights off this year…but next year jerky and almonds may be a good idea πŸ˜‰

      AWESOME idea with the Great Pumpkin!!!

      • Robert S. says:

        Amanda gave us the idea. We just took it to the next level.

      • AmandaJ says:

        You can thank my oldest sister for The Great Pumpkin idea πŸ™‚ She did it for her two girls and it always worked. I think the cool part is she would give them the CHOICE to leave it or not and magically they always chose to leave it!

        When I was a kid…I did my share of partaking-don’t get my wrong, but it was more about how long I could keep my candy from my 4 older siblings rather than about me eating it. I also liked to dump it all out and categorize it by type (yes I was/am a freak) then come February the games got old and I’d throw it away.

    • KLowe says:

      Yeah. I tried the “great pumpkin” thing this morning with Julian and his candy. He answer was. “I don’t like him or that he wants my candy”…..So since I was leaving for work anyway and didn’t have to deal with the forthcoming scream fest. I just took all of the candy and threw it away. Problem solved. Daddy is mean. Boo-Hoo.

  9. Craig Herr says:

    Congrats on the new baby!

    11 rounds +5 wall balls

  10. Katherine says:

    Luckily, Kristi told me about GP. Campbell was soo excited! While she was in the bath, he came and ate her candy in our front bushes (russell left a trail of wrappers) and left a present in it’s place. Afteropening her prize and then staring at the empty wrappers, Campbell said “Where did the Great Pumpkin go? Find him! I want my candy back!!!”. It was hysterical!!! After a minute or two, she forgot about the candy and hasnt mentioned it again. She has; however, asked about GP about 600 times! She loves him!!! Great idea Robert and Kristi!

    • AmandaJ says:

      Cool!!! Glad it worked! And good idea on the candy wrapper trail!!

    • Kristi Simmons says:

      Again…LOL!! I just literally LOL’d…”want my candy back” Kids are awesome!

    • KLowe says:

      “russell left a trail of wrappers”

      -I’ve seen Russell on a sugar high before. It is not a pretty site….and I’m sure he ate that candy to produce empty wrappers.

      • Emily D. says:

        Russell on a sugar high…interesting to see I am sure πŸ˜‰

        • KLowe says:

          yeah….the really scary thing was he was driving at the same time. I just kept repeating “He’s a Ranger….He survived Iraq….we’re gonna get through this…..”

      • katieg says:

        What’s even funnier than Russell on a sugar high is Russell drinking!! πŸ™‚

  11. Penelope says:

    6 + 8 (rx’d reps, 14# WBs to the line, not over)

    Tommy – In case you see this, we are bringing Sara-Kate’s soccer team for their year end party at 7pm tonight – will call ahead and hope to see you there!

  12. Katherine says:

    CONGRATS to Tasha and Wiley from everyone at CFHSV!!! Everyone was anxiously awaiting Addisons arrival and we are all so happy she is here and that you both are doing well!

    I’m going to post stats and a picture in the news section of the website later today.

    And Kevin, your response to the QOD was hilarious!

  13. Jake Naumcheff says:


    Wanted 16, just didn’t go fast enough. Lower back is WRECKED

  14. Brian says:

    9 + 10 wallballs

    20# wall ball – 10 reps
    GHD Situps – scaled to 5 reps
    Back extensions – scaled to 5 reps

    * This is the first time I have done the GHD situps and back extensions in a WOD – only scaled the reps and not the movement.

  15. KLowe says:

    15 + 14
    I love and hate WODing next to Jake…but we are both wrecked and better for the competition.

    Driving home with a locked up back was fun.

  16. Russell berger says:

    Hey we also need to congratulate Nate and Lynn Curry for their new baby! Quinn was born a few days ago!.. and what a great name….

  17. katieg says:

    9 + 12
    Every 1st rep of GHDs from round 5+ felt like a dagger in my core. Whew… still feeling it 4 hours later!

    I am letting my kids have a couple pieces a day… one in their lunch box and one afterschool. I am too much of a wuss to throw it all away!! But at least this year I am NOT eating it!! πŸ™‚

  18. Robert S. says:

    11+1 as rx’d

    Wallballs kicked my ass a couple of days ago, and Tracey (aka COL Rauer’s wife) πŸ™‚ gave me some good coaching tips that I applied today. This plus getting my breathing right made all of the difference.

  19. Karen says:

    11+4. Had to keep up with Craig! Thanks again, Tommy, for letting me on the GHD!

    CONGRATULATIONS to Tasha and Mike and Nate and Lynn! How awesome for both of your families!

    As for the candy, out of sight is out of mind! I’d put the candy away in a cupboard so that the kids couldn’t see. After a couple of days, they moved on to other things and forgot about the candy. Mom usually didn’t though and would sample pieces. πŸ™‚ After a longer bit, I’d carry them to work or throw it out. The GP is a cute idea! This year I will admit to “sampling” for a couple of days leading up to Halloween, but I tried to keep the rest of my diet really clean. Then, once again, out of sight, out of mind!

  20. Emily D. says:

    Rx’d 8+10

    Had a crazy allergic reaction the last round…throat started swelling up….made wallballs suck that much more

  21. Garrett D says:

    Scaled to 10-5-5 reps. 10 + 10 Back is beyond shredded.