Tuesday, 08 Dec, 2009

Posted by Mandee on December 7, 2009   |   42 Comments

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Be your own massage therapist

42 responses to “Tuesday, 08 Dec, 2009”

  1. Daniel says:

    Thanks to everyone to came and and supported the Ground Breaking. We had 62 people show up. It was a great turnout.

    • Aaron says:

      Sorry I missed it.

      Can you bring a rendering of the new building to the gym?
      My brother was at the ceremony and said the description of the new facility was amazing. I don’t think I have the patience to wait 4 months to see it…

    • Daniel says:

      Yeah, I’ll bring in a copy.

  2. Krista says:

    Daniel brought this to my attention, but its hilarious. Read the comments on crossfit’s main site about the girl in the picture, lol.

  3. Nice to see the Matrix dumbbells being “broken in” after a year on the shelves 😉

  4. Daniel says:

    1/2 Cindy
    10 rounds and 2 squats short of 11 in 10 minutes.

  5. dunnbball says:

    At CF Oahu, for time:
    60 DU’s
    15 Thrusters @ 65lbs
    40 DU’s
    10 Thrusters
    20 DU’s
    5 Thrusters

    Duration – 14:00

  6. Aaron says:

    15:47, with 800 @ 2:30

    My lower back is still on fire!

  7. Justin says:


  8. LeshaS says:

    20:34 (or 20 and something)

  9. Garth says:

    Some CF Affiliates I have been to swear by foam rollers. I have seen a few people in our gym using it. I was first introduced to them about 5 years ago and have had success using them — owned a couple but have not used in a while. Not sure what Russell recommends, but the way I was told to use them was to roll until you get to a pain spot of 7 or higher on a 10 point pain scale (10 being unbearable). When you are at that point, hold it for 30 seconds. Continue to find these 7+ spots and hold accordingly. The pressure from the roller is supposed to help release the tension in that spot, which is caused from locked up muscles. Locked up muscles are a result primarily from muscle imbalances, where the weaker muscle is fighting against the stronger muscle — locking up to protect itself from injury. The foam roller seems to work best for people with locked up/tight IT bands (the outside of your thigh). It seems many people, especially runners and women used to crossing their legs, have major IT band issues. I have recommended it for several friends, who have really improved their running after a few weeks of releasing tension in their IT bands. Ultimately, massage and foam rollers treat the symptoms. We should be fixing the muscle imbalances that started them in the first place, or risk it going right back to where it was. This, unfortunately, is easier said than done.

    It is interesting to hear Coach Glassman’s take on massage. From what I have read, he said he is all for investigating things like massage, yoga, or other “soft” elements of fitness. He, however, has never seen any hard evidence that these techniques produce results. He does not deny they do, but until someone can show him proof, he will remain skeptical. Clearly your $63/hour massage therapist will tell you it works (and it does feel good). But I believe (and a google search seems to indicate) that Coach is right about a lack of any evidence (other than psychological) that massage actually improves performance. This does not mean I don’t endorse foam rollers — like I said, I do, based on personal experience. However, it just seems that not much hard evidence has proven they work.

  10. Garth says:

    Here is an article from Harvard Medical School on massage (in short: no evidence that it helps you heal or improve performance — but it does not hurt you either)

  11. Krista says:

    I am a firm believer in massage and the foam roller. I used to not be able to run more than a mile because of intense pain in my left knee. My massage therapist told me it was because of the tightness in my IT band. I tried the roller before running and amazingly I was able to run an entire 5k without pain. That was about 2 years ago. I don’t always remember to use the roller before every run but when I do, I’m definitely able to run further without pain.

  12. Craig Herr says:


  13. joe c says:

    19:38 2:25 800 meter run

  14. Jason Terry says:

    21:27 – hamstrings kill me during BE and HE!

  15. Jason Terry says:

    21:27 – hamstrings kill me during BE and HE!

  16. Jason Terry says:

    just read an article that stated beyond a shadow of a doubt that Dairy Queen Blizzards helped recovery time from today’s WOD. I’m going to check it out and I’ll report later!

  17. Jason Terry says:

    just read an article that stated beyond a shadow of a doubt that Dairy Queen Blizzards helped recovery time from today’s WOD. I’m going to check it out and I’ll report later!

  18. Slade White says:

    As Rx’d 15:47

  19. Daniel says:

    14:55 though I kinda screwed up.

    Run 800 meters
    30 Hip/Back Extensions
    30 GHD Sit-ups
    30 Knees to Elbows
    30 Back Extensions
    30 Ab-Mat Sit-ups
    30 Hip Extensions

    In that order. I accidentally skipped the Hip Extensions. So I added them to the end of the workout. Finished the 800m in 2:41.

  20. Karen says:

    16:36 as rx’d

  21. Will Blankenship says:


    Knees to elbows are usually easy. I had to take em 1-2 at a time today. Doing strict form on this workout is a definite killer. My whole core feels tight. I look like I just smoked a bowl when I get up and walk though.

  22. Krista says:

    I’m about to have to put Crossfit’s claim of functional fitness to the test. I just pulled into the parking lot of the pediatrician’s office. Two of my kids may have the swine flu. My 60+ lb eight year old and my 32lb three year old both fell asleep in the car. I have to now carry both sleeping boys in at the same time. Wish me luck!

  23. Jake Naumcheff says:

    17:34 as Rx’d

    Garth, you might be interested in this website http://posturalrestoration.com/about/. When I worked at the Spine and Neuro Center in their Physical Therapy department all there PTA’s and PT’s had been to atleast one Certification offered by the PRI institute. To be completely honest some of the stuff on this website goes right over my head but the just of it states that over the years the internal workings of our body have been thrown off balance in a large part due to one side being more dominant in respiration. Also people almost always perform daily tasks with their dominant side, thus the opposite side becomes weaker. There are certain tests you can do to determine if someone is out of position and I had them test me one time just to see. Turned out I was, so I did a few breathing exercises with my feet on the wall and a rubber ball in between my knees. After I was repositioned and started to walk I felt almost off balance but in reality it was the first time I had been walking without the right side of my body over compensating for itself. I quit doing the exercises after that though and every once in a while I would have them reposition myself but then I started Crossfit….Turns out my body doesn’t get out of position anymore, imagine that. Now a good foam roller is all I need to get fixed up.

    • Garth says:


      Interesting. I could believe there are a lot of opportunities for muscle balances from these types of preferences. I think we would agree that Crossfit and other balanced and functional exercise routines will help counteract this.

  24. Couldn’t make it in and the Matrix doesn’t have the equipment to do the workout.

    But just yesterday I was thinking that I’d like to involve something with my chest, and then realized that I missed Linda due to travel a week ago. Therefore, I did it today at the Matrix.

    38:04…that was disaster. Didn’t realize how poor my upper body strength is.

  25. klowe says:

    Made up the Lumberjack 20 WOD – 20:59
    –cruisin’ right along until the 45db squat cleans. Holy crap those WRECKED me! The last 400m was nothing but will power.

    Good workout!

    • tracey says:

      db squat cleans killed me too…it was pitiful….def the worst part and saved for last lift segment. Great time Kevin.

  26. Zak says:

    Power Snatch 2, 2, 2, 2, 2, 2, 2, 2
    Strict Pull Ups 3 x max reps

    30 Bench Press @ Body Weight
    10 x 40 yard sprints (15 seconds rest between sprints)
    30 Bench Press @ Body Weight

    14:56 with 190 on the bench

  27. Barry S says:

    26:52 with 30 abmats in lieu of knees to elbows (still can’t do that) & 30 (unintentional) extra hip extensions…I thought I was finishing the 30 BE’s when Josh walked over & asks “what was THAT?!?!?” so I got to do 30 correctly before moving on to the final abmat.

  28. Emily D. says:

    22:01 first time doing GHD’s and back extensions.

    I think running in the rain actually got me pumped up…..

  29. Robert S. says:

    Don’t have the required equipment at work to do today’s WOD, so I did the following:

    row 1500m
    body weight back squat x 15
    row 1000m
    BWBS x 10
    row 500m
    BWBS x 5

    19:30 at 155#

    I actually had to do the first 1500m and 15 squats twice due to catching an EMS call after the first one. I think I got that much done in about 8:30 the first time, then went back and started over after the call.

  30. z says:

    Are we running the 5K or doing something else?

  31. Larry Lowe says:

    visited Crossfit Woodbridge south of DC (outside of Quantico)

    They are one week behind the main site. I skipped Joshie last week because I really didn’t want to do it. Guess what they were doing today. Mr. Joshie.

    3 rounds:
    21 db snatch right arm @ 40#
    21 L-pullups
    21 db snatch left arm @ 40#
    21 L-pullups

    Had to scale first round at 40#, second at 35#, third at 30#

    Good form on snatches, just smoked my legs.

    Dan Broughton is a really good trainer. I think he has been communicating with you via email, Russell. Younger Army Ranger background. Highly recommended box.

  32. Kerri says:

    17:25 as rx’ed
    Holy raining cats and dogs…..

  33. Mandee Miller says:

    16:29 as rx’d

  34. Patrick says:

    22:11 sub’d row for run.

    Limited Metcons and the 12lbs I’ve gained from the GOMAD have made me slow.

  35. dunnbball says:

    At CF Oahu, as many rounds as possible in 15 minutes of:
    125 m run
    5 Pull-Ups (jumping)
    5 KB swings @ 12kg
    + 5 additional Pull-Ups and KB Swings each round
    5 rounds + 3 Pull-Ups

  36. Katie says:


  37. tracey says:

    16:38 as rx’d