Tuesday, 11 October, 2011

Posted by Mandee on October 10, 2011   |   21 Comments


10 minutes of Handstand practice followed by 10 minutes of Pistol practice



Tabata Double-under

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Chris Spealler 40. Post Tabata score to comments.



10 Minute discussion on the 30 day Paleo Challenge!


Getting to Know a Coach” with Joe DeGainCrossFit Journal preview video [wmv] [mov]

WOD Demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]


21 responses to “Tuesday, 11 October, 2011”

  1. Jake Naumcheff says:

    In case anyone is wondering, that’s a 250# power clean and Russell is 17 years old and weighs 170#. That’s what happens at power lifting.

  2. Matthew says:

    No early arm pulling here…It was amazing to watch. Great job Russell!

  3. Ben says:

    dude what

    Way to go Russell!

  4. Tracey says:

    Russell GREAT job! You are a good athlete no doubt. 🙂 I want to send this pic into Brand X.

  5. Josh Kennedy says:

    Can anybody out there recommend a good place in town to buy coconut oil and coconut milk? Looking for a few items to expand my Paleo diet possibilities, day 11 of the Challenge and eating eggs for breakfast every day. Thanks

    • Josh Kennedy says:

      Was gonna try EarthFare later today

    • kristi simmons says:

      We get our coconut BUTTER from EF as well, you should look into that. Mix it w/some coconut mik and add some crunched up cashews…it’s almost like ice cream!

    • Kerri says:

      Kroger has em both

    • Tye says:

      Go with EF for the oil, the stuff Kroger has is highly refined and questionable. Check the labels to make sure it’s unrefined. Check out some coconut butter, Artisana is great stuff, can be found in the same spot as the oil, right next to all the coffee, just before you get to the meat counter.

      Thai Kitchen for the canned milk is the best brand I’ve found, and you can find it most anywhere, but we get it at Kroger.

  6. Larry Lowe says:

    I had to do today’s workout at home – Amanda had a 7am meeting.

    Tabata double unders = 20, 20, 19, 20, 19, 19, 2, 20

    score = 2 booooooo!

    I was shooting for 20 each round. This one is a mental challenge. You have to stay completely focused for all 8 rounds. Round 7 I broke and only got 2.

    This workout was too quick so I put on my 20lb vest and carried a 20lb medicine ball and a 20kg kettlebell for 800m.

  7. Josh Kennedy says:

    Did this one from home this morning, score of 7 (arggh!)
    13-20-21-22-19-13-12-7. Rhythm felt apart at the end, did the WOD wearing VFFs, my feet were starting to feel it as well.

  8. Brady says:

    Liked today’s WOD
    Scored: 8

  9. Robert S. says:

    5×3 Split Jerk

    Then worked technique on squat cleans. Worked up to a heavy single with a 2 count pause at mid-thigh. 195#

  10. Mac says: