Tuesday, 05 Jan, 2010

Posted by Mandee on January 4, 2010   |   30 Comments

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

Post time to comments.

From Yemen with love

Make sure you complete the checklist for our Zone diet challenge before next monday!

Energy drinks- Meth in a can?

30 responses to “Tuesday, 05 Jan, 2010”

  1. Garth says:

    Posted the pics from Saturday’s Barbara WOD:
    I did not edit or leave out any photos. Let me know if there is something you really do not want people to see. If you have a particular picture you really like, let me know. I can photoshop it to improve the color or other feature and email you the full-res file.

    Video is still in work.


  2. dunnbball says:

    Scaled WOD in 25:45

    Butterfly Sit-Ups for 4 rounds, then 1 round of 1/4 GHD Sit-Ups

  3. Aaron says:

    125 GHD situps and my quads are turbo sore…does that mean I was doing them right??

  4. Linda P. says:

    Scaled: 4 rounds + 400 meter Run. Sub the AbMat sit-ups for GHD for all 4 rounds. I forgot to do GHD in the 4th round when I realized I wasn’t going to make them in the 5th round. I need to manage my time better. Thanks, for the post-workout stretch, they are helping me in my recovering, especially in these Artic-cold temps!!

  5. Slade White says:

    My fat a** still hasn’t recovered from yesterday. I feel beat. I knew I shouldn’t have just sat on my butt for two weeks.

  6. Justin says:

    Running after doing any type of lower back work is extremely uncomfortable.

  7. Larry Lowe says:


  8. Karen says:

    Howdy from Children’s Hospital, Bham!

    Miss y’all!! Miss the workouts too! But bigger things are on my plate right now! Thank you, God and Crossfit, for building strength in me, not only physical but mental and emotional! It has been a blessing in this time of challenge!

    Great KTE, Tracey!

    • Kerri says:

      Karen, give us the quick update on your son! What’s the latest? My thoughts and prayers will be with him and you! Hang in there! And, I agree, that is a great display of KTE’s!!

    • Karen says:

      A CT scan found blood clots starting at Alex’s inferior vena cava, into his groin, and extending down both legs to the knee. He underwent a direct infusion of TPA to dissolve the clots.

      They found he either has a VERY clogged (stenotic) inferior vena cava or NO vena cava (hard to tell which). (The inferior vena cava is the vein that all the veins in the lower half of the body drain into). He also has a clotting disorder that only seems to present itself after viral infection (like mono, which Alex had earlier in the fall).

      The clots are clearER and the edema is gone. Once he’s off Heparin and solely on Coumadin, he will be cleared to try walking. If all that goes well, we will be heading home!! He will be on blood thinners, probably for life. The vascular surgeons have no answers for his vena cava issues at this time. His body has built a network of collateral vessels to compensate but they can clog easily.

    • tracey says:

      Karen, My thoughts and prayers are with you and your son, as well as the doctors tending to his problem. Its exhausting when a child is truely in a challenged situation. Take one day at a time. Do not hesitate to call if you need ANYTHING. I had no idea until today that this was going on.

    • Kerri says:

      Thankfully, although it was masked as a gym injury, it was identified in time to start working on getting to the root of the real problem.
      We’re all still here, so if you need anything, we’re just a comment posting (or phone call) away!!!

    • Russell says:


      Let us know if you need anything at all

    • Karen says:

      Please let Dr. Miller know what is going on. I haven’t been in communication with his office so he might be a bit curious! Thanks!

    • Mandee Miller says:

      Hi Karen,
      dad talked to Tim Stewart this morning and found out about the clot but didn’t know how they were treating Alex. I filled Dad in on what you posted earlier and he will let Tim know as well. Dad said if you need anything to please let him know and keep us posted. You and Alex are in our thoughts and prayers.

    • Jake Naumcheff says:

      My thoughts and prayers go out to you and your family Karen, please don’t hesitate to ask us for anything

  9. Mandee Miller says:


  10. Craig Herr says:

    25:08 as rx

  11. Will Blankenship says:

    26:14 as rx’d

    Sciatica set in after the round 3 run… it was brutal.

  12. Russell says:


    thanks Kevin for doing this one with me even though it sucked.

  13. leah says:


  14. Jake Naumcheff says:


    Running was very slow

  15. Kerri says:

    24:21 as rx’ed-We had a pretty big class, and seemed to be standing around a lot, waiting for GHDs to free up. Nevertheless, it’s over and done with, and I can now feel my fingers, toes, and nose again!

    Really? Tomorrow more pull-ups? Really?

  16. Zak says:

    Power Snatch 8×2

    Complete as many rounds as possible in 20 minutes:

    1 rounds consists of:

    1 Deadlift 80% of 5 RM
    1 Weighted Chin Up 25 lbs
    3 Deadlifts 80% of 5 RM
    3 Weighted Chin Ups 25 lbs
    5 Deadlifts 80% of 5 RM
    5 Weighted Chin Ups 25 lbs

    6 rounds + 3 DL’s and Pull ups
    Deadlifts at 295 lbs.

  17. tracey says:

    need to avoid using neck and head on full range GHD’s…I feel like ass.
    My run strangely improved with ghd’s and hip ext. rounds. I dont understand that… except that it takes me forever to warm up and get my body moving.

  18. joe c says:

    24:54. my prayers are with you karen. If you need anything let me know

  19. Barry S says:

    25:27, 1/2 GHDs

  20. Craig Herr says:

    Karen me too. keep us updated and let us know if we can help.

    On the Huntsville Times Blurb–the picture was the only good thing the article was total crap. I emailed the business editor and told him in a stong but nice way they blew the chance to write a really great article.

    My feeling is even if we get one or two new people because they read the paper it will have been worth it.

  21. Garth says:

    Really enjoying CF Football. It is a good change of pace after 3 years of CF. Having Zak to motivate me helps also.

    Power Snatch 3,3,2,2,1,1
    135 for all — not pretty on most of them

    Complete as many rounds as possible in 20 minutes:

    1 rounds consists of:

    1 Deadlift 80% of 5 RM
    1 Weighted Chin Up 25 lbs
    3 Deadlifts 80% of 5 RM
    3 Weighted Chin Ups 25 lbs
    5 Deadlifts 80% of 5 RM
    5 Weighted Chin Ups 25 lbs

    6 rounds + 1+1 DL’s and Pull ups
    Deadlifts at 255 lbs.