Tuesday, 21 February, 2012

Posted by Mandee on February 20, 2012   |   25 Comments


400 Meter row then

3 Rounds:

8 Med ball cleans

8 Partner med ball sit ups (one partner on each mat)



21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Greg AmundsonΒ 3:50, Scott Puckett 4:24. Post time to comments.

WOD Demo withΒ Greg AmundsonΒ – video [wmv] [mov]

QOD: The first Open workout is released tomorrow night! What are you hoping to see? What are you praying doesn’t come up?

25 responses to “Tuesday, 21 February, 2012”

  1. Tasha W says:


  2. VOD:
    And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him. Colossians 3:17
    Hoping for some higher skill movements and heavier weight than last year. Praying they don’t put high rep HSPU or any OHS or squat snatches for the first week due to a little tweek in the shoulder I’m trying to let heal. Let’s do it CFHSV! Get pumped!

  3. Brady says:

    QOD: I hope double unders aren’t the very first movement. I would be happy with dead lifts first! πŸ™‚

  4. DaveC says:

    QOD: I’m hoping pushups and/or burpees don’t come up until near the end because they seem the most consistent aggravators of my shoulder. I’d like to see double-unders come up first to get them out of the way. I’m sick of practicing them.

  5. Larry says:

    QOD: some form of helen variant

  6. John says:

    I hope it is not any thing over the head or heavy. Double unders, pull ups, HSPU and box jumps would be good! Cool pic by the way!

  7. Emily D says:


  8. Kerri says:

    With coming off of 9 days of international travel and not doing the first Open WOD until Sunday (only 48 hours after being back in country), Lesha and I hope AMRAP painting or measuring buckets of sweat for time will be part of the Open WOD.
    Seriously, we are both hoping for no DU’s due to the extreme swelling in our feet and legs we had on the way over.

    If you smell curry, it’s just our system purging the last bit of Thai food via sweat!!
    Good luck to all of our top notch competitors at Team CFHSV!!

  9. Eric says:

    I am sure we will all be sitting at the computer-iPad-or some hand held device Weds. hitting refresh to see what torture CF hq has in store for WOD 1.

  10. AP says:

    0600 HILL Repeats at Heatherhill Dr (150ft elevation gain)
    1 x 400m long hill sprint, walk down for recovery then
    12 x 125yd repeats, walk down for recovery
    w/u: 1.0 mi easy w/d: 0.5 mi easy

    0:34, 0:34, 0:34, 0:33, 0:34, 0:36, 0:34, 0:34, 0:34, 0:37, 0:34, 0:37

    Shout out to James and Casey for coming out this morning!

    QOD: I just hope it’s not some ridiculous comples of heavy ground to overhead or 2 pood one-arm snatch pistols πŸ˜‰

  11. David says:

    Hoping for burpees, rowing, or high rep low weight reps.

  12. Tasha W says:

    I’m hoping the WOD format is similar to how it was last year – IF I remember correctly, the first two WODs were AMRAPS with “manageable” weight so most folks could do them Rx’d. Being able to do that kept most everyone feeling like we were “in the game” and we didn’t get discouraged right away, etc. The tougher WODs with heavier weights/more skilled movements (which separated the “fire breathers” from the rest of us mere mortals) came in the last 2 or 3 WODs.

    That said, I’m hoping double unders and muscle ups don’t show up for a while. πŸ™‚

    • Tasha W says:

      HAHAHAA!! I just went back and re-read Jake’s post. You’ll notice my “hoping for” is the complete opposite from his! Guess that is what separates the men from the… er, uh…. me.

      • DaveC says:

        I actually really liked the overall approach last year. If you want widespread participation, then making the open events/weights accessible to the highest number of participants makes the most sense. If the typical event last year was a couplet of 485 lb deadlifts and burpee muscle-up-to-ring-handstand-pushups wearing a weight vest, I’d have saved my $20 this year.

  13. Erin B says:

    Go Brian!

    I’m hoping for: running, double unders, kettle bell swings, pullups, rope climbs, burpees.
    Dreading: Pistols, Muscle ups, heavy olympic lifts πŸ™‚

    Happy Mardi Gras everyone!

  14. Meghan says:

    5:39. Rx’d weight; scaled reps to 12-9-6 on sq clean. Felt really good this am.

    QOD: Seriously, I have so many weaknesses that eventually they will come up in a WOD. I’m hoping to reserve energy, rest up, and hit it hard on Saturday!

  15. Matthew Hillis says:

    I’m looking forward to hitting my workout with Crossfit Embrace while I am here in Dothan.

  16. Jane says:

    4:25 this morning scaling to 12-9-6. I thought I was doing rx’d weight but actually did 85#…not the most observant, this has been noted!

    Please no double unders, please no double unders! I know they will come up eventually, just hoping to prolong it.

  17. Tommy says:

    Just registered for the open and I hope the open helps fire me up again.

  18. damcmillion says:

    Scaled 12-9-6…just realized I got confused and did 21-21-21 of ghd’s. Does anyone know how to role out abs? πŸ™‚

  19. David says:

    Don’t know why I put my user name up there.

  20. James Stranahan says:

    4:30 rx weight scaled reps 12-9-6 power cleans

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