Tuesday, 12 Apr, 2011

Posted by Mandee on April 11, 2011   |   22 Comments


As many rounds as possible in 15 minutes of:

95 pound Front squat, 21 reps

1 minute of L-sit hold



10 minute squat test!- get farther than you did last time!


Frightened Interior Decorators


22 responses to “Tuesday, 12 Apr, 2011”

  1. Justin says:

    4 rounds. After about 30s, I had to scale the L-sits with knees up.

  2. Tye says:

    4+10, tuck sits the whole way through, squats rx’d. My abs have not recovered from Angie on Sunday.

  3. Catherine Herr says:

    Way to go sis!!! You rock 🙂

  4. DaveC says:

    Standing around the proverbial coffee pot this morning I was listening to some colleagues commiserating about the onset of allergy season and the various miseries they are enduring. I realized that my impressive collection of prescription drugs for various life long allergy-related woes has sat gathering dust since last fall. I can’t prove this (and maybe some of the knowledgable among us could weigh in) but my instincts tell me it’s an additional benefit of smart nutrition (I’m mostly Zone-ish but not strictly paleo). Maybe that’s another reason to jump into the nutrition challenge with some vigor. 🙂

    • Robert S. says:


      I believe that your observation is accurate. Our nutritional recommendation serves to reduce inflammation in the body. One form of inflammation that we deal with around here is allergies, and eating in such a manner that limits inflammation is certain to help with that. Dairy, especially, can exacerbate upper respiratory issues such as sinus allergies so leaving that out will sometimes help people with allergies. I personally consume some dairy (mostly in the form of raw grass-fed butter, and goat cheese) I don’t drink milk as this seems to be the most problematic dairy product for most people.

      There are other factors to sinus stuff like over training, and even the best athletes and strict paleo/zoners will experience upper respiratory issues from time to time. However, I think our bodies can deal with them much more efficiently if our diet is on point.

    • Casey says:

      It has to be true. I use to get migaines all the time during allergy season and I have only had one so far!…And, now that i think about it, I kicked the cold I had last week pretty fast! My husband ended up catching what I had and is in pretty bad shape. He took the day off from work and he NEVER does that. Sounds like Mr Casey needs to start some crossfit…huh Dave:-)

      • DaveC says:

        Absolutely, Casey! 🙂 And what could be better than starting with the Team Nutrition Challenge!!

  5. Just wanted to remind everyone that our first Bible study will be tomorrow morning at 8 o’clock at Cracker Barrel. Anyone who would like to come is more than welcome to.

    See you guys there!

  6. Eric Hedges says:

    Flexibility in the wrist and lats are getting better. I dropped the weight to get the reps without stopping and did not have a true L-sit. Epic Fail! 4+10 non-rx’d

  7. Rich C. says:

    3rds even…knees-up-sits after the first 30s of L-sits…squats as rx’d

  8. Robert S. says:


    9:06 rx’d (PR)

    Thank you 11.1 for the double unders.

  9. DaveC says:

    2+7, scaled to curlyball-sorta things, and even then probably spent 10-12 of the 15 minutes on those.

    Holy moley on that 11.4 WOD!

  10. Jason says:

    Thanks 11.4 WOD, you just destroyed my goal of getting every WOD as Rx’d!

  11. Josh Kennedy says:

    4:30 class. 4 rounds even, just made the last round as time expired. Cruised through the front squats nearly unbroken, never put the bar down, but the darn L-sits are just brutal.

    Then went over to Fleet Feet (along with Casey Baird) to coach at the NOBO 5K training group. Those folks about to run their first 5K.

    And kids now on Spring Break for the rest of the week…

  12. Larry says:

    Crossfit East Cobb again
    Warm up:
    500m run
    3 rounds:
    10 pass throughs
    10 pushups
    10 abmat situps
    10 back extensions
    10 squats
    Incline Bench press with 50% of bench press max
    3 rounds max reps in 15 minutes
    =18-12-12 at 115lbs

    5 rounds:
    400m run
    20 parallet pushups from box height equal to parallet
    20 GHD situps
    20 sledge hammer swings on tire (10 each side) @ 16 lb sledge

    Another brutal hour worth of work.

    Bring it 11.4… I will get to the muscle ups.