Tuesday, 15 June, 2010

Posted by Mandee on June 15, 2010   |   23 Comments

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Mikko Salo 16:17, Rob Shaffer 18:58, Mary Lampas 19:09 (20lb MB to 8′). Post time to comments.

Compare to 070918
Highlights from the Women’s competition at the Southeast Regionals – video [wmv] [mov]

A classic that you must read: “What if it’s all a big fat lie?” (by Gary Taubes)

23 responses to “Tuesday, 15 June, 2010”

  1. Zak says:

    Deadlift 5 RM (add 10 lbs to last workout) 415#

    CrossFit Disco
    Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

    Power Cleans 75% of body weight
    Pull Ups

    12:55 used 150# for the power cleans

  2. Emily D. says:

    I saw this pop up last night and I wanted to cry…..stupid rowing 🙂

    still sick…..was wheezing so bad during yesterday’s WOD I wanted to die…may have to skip today’s and hit it up tomorrow.

    Stay hydrated folks!!!!

  3. Aaron says:

    22:38 as rx’d

    The first set was the toughest, really tried to find a good pace for the first 2k and 50 WBS, then it was a mind set to keep grinding. Rowing still a pain, right when I think I found a good rhythm my time would slow. Goal was to keep the 500k average sub-2. I was able to keep it sub-2 for the 2k, time creeped into the 2:10s for the first 500 of the 1k row, then I was able to get it back to sub-2 for the last half. Final 500k row averaged sub-2.

    It was hot today, I feel for the afternoon classes. Not to self: Do not wear any more cotton T’s to the gym…considering working out in speedo for the rest of the summer.

  4. tracey says:

    w/20# ball to 8 foot target

    • Karen says:

      Was there much difference doing 20lbs at 8ft vs 14lbs at 10ft? I’m sure it still sucked but I was curious if it was better/easier/less taxing etc. going heavier but not as high.

  5. Todd Mc says:

    Rx – 20:53

  6. Ron Wood says:

    Rx’d – 24:49

  7. Tye says:

    Rx’d 24:21

    Should I already have a headache from this 30 day zone/paleo challenge? I’m starting to feel like crap and I’m two days in.

    • Russell says:

      That’s called withdrawal. You are coming off the crack. If it doesn’t go away in about a week or so, we might change some stuff.

    • Tye says:

      Thanks for the information. I thought that might have something to do with it. Had a similar experience when I gave up caffeine 12 years ago.

    • Justin says:

      I never had headaches, but I kinda felt like my head was in a fog for about 2 weeks when I first started paleo.

  8. Craig Herr says:

    swapped running 1 mile 800 and 400 for the rowing (bum shoulder)still sucked.

  9. Robert S. says:

    Same WOD as Zak

    5rm DL-285#

    Then “CrossFit Disco”
    10-9-8-7-6-5-4-3-2-1 reps:

    power clean 75% of bodyweight

    10:58 w/120#

  10. Karen says:

    As rx’d? at 14lb at 10ft. 25:59

  11. Kerri says:

    Row as rx’ed- Scaled wbs reps to 35-25-10 (plus a few reps added by Russell for not going unbroken)


  12. Tasha W says:

    15:10, scaled 1000/750/500m row, 25/15/10 wallballs, 8#. (I prolly should’ve done 10#).

  13. Larry Lowe says:

    Home Gym
    1600m run
    50 thrusters @ 45lbs
    800m run
    35 thrusters
    400m run
    20 thrusters


  14. Barry S says:

    We did Tabata This minus the pullups:
    squats – 17
    situps – 8
    pushups – 5

  15. Katie says:

    Horrible, mentally challenging WOD! Anything involving rowing usually makes me want to cry, especially combined with wall ball shots!

    I scaled to 1500m, 750m, 500m row, and then got all screwed up on my WBS rep scheme… I believe I did 25-15-5 (which I know isn’t right, but it still kicked my ass). Used a 14lb ball with the normal target.

    Thank God for a rest day!!

  16. Katie says:

    Oh yes, and this morning I did the Strength Bias Deadlift, at 3×3 scheme. Did 160/175/175/185(1)… same as last week failed on the last 2 reps of 185. Stupidly repeated 175 by accident. I HATE the bar at my neighborhood gym – it’s fat and tears up your hands. Gonna try this next week at the warehouse. Anyway, went to do the protocol (12-9-6 with 135lb) and could barely grip the bar.