Tuesday, 22 November, 2011

Posted by Mandee on November 21, 2011   |   15 Comments


400m run followed by 10 minute double-under drill

50 single unders/10 push ups

40 single unders/8 push ups

30 single unders/6 push ups

20 single unders/4 push ups

10 single unders/ 2 push ups



50 Kettlebell swings 1.5/1 pood

50 Double-unders

40 Kettlebell swings 1.5/1 pood

40 Double-unders

30 Kettlebell swings 1.5/1 pood

30 Double-unders

20 Kettlebell swings 1.5/1 pood

20 Double-unders

10 Kettlebell swings 1.5/1 pood

10 Double-unders

Buy out: 800m Run


Post time to chipper and 800m run to comments.


Westside Barbell Speed Bench Day” with Louie SimmonsCrossFit Journal preview video [wmv] [mov]

“Mental Toughness” with Matt Hasselbeck – video [wmv] [mov]


15 responses to “Tuesday, 22 November, 2011”

  1. AJ says:

    Watched a great documentary over the weekend called Fat Head, wanted to let you all know about it! The second half of the film was the best as it did a great job of illustrating the insulin resistant battle that can go on in our bodies due to our diets (or lack there of). It may be like preaching to the choir for some but I always like seeing things like this for a reminder. I watched it on Netflix Instant Play. Enjoy!

    • Patrick says:

      Excellent documentary, the producer had an ax to grind counter punching “Super Size Me”. Kind of made the film smarmy. But, his research was spot on and the interview with Dr Eades is excellent. The cartoon explanation of insulin resistance/metabolic syndrome is the best explanation of this condition I’ve seen to date.

  2. AP says:

    17:40 (13:30 + 4:10)

    Great programming Jake, however lower back is feeling fantastic after yesterday. And by fantastic I mean sore as hell wrapped in the cloud of CrossFit goodness.

  3. Larry Lowe says:

    Home Gym – like every Tuesday:

    19:05 (14:43 + 4:22)

    Broke down and had a little pitty party in the round of 30. Tough programming – I love it!

    • Jane says:

      I feel you with the pity party, Larry. I broke down pretty much the whole way through. Double Unders are a struggle for me, I have no idea what my splits were and I had to start cutting my DU reps in half. Next time DU come up I am going to be more positive before I walk into the gym!

  4. Slade White says:

    Hey Bryant….Nice RACK! Ha Ha

    You knew it was coming. 🙂

  5. Meghan says:

    14:53 (10:54 + 3:59)
    This workout was very hard–came really close to meeting mr. pukie. Definitely a crossfit pain burrito.

  6. Mandee Miller says:

    10:02 + 4:59 (15:04 on the clock, took me a few seconds to write down my first time)
    Great job Meghan! You looked strong as you raced by me on the run!

  7. Justin says:

    19:57 (16:01+3:56) scaled to half the reps on double unders.
    All kb swings unroken but lots of trouble on the double unders.

  8. Eric Hedges says:

    Still in pain from Deadlifts 7×1 glad I missed today! Jake will we have Power Lifting tomorrow night?

  9. Brad Morring says:

    One of the toughest WOD’s so far in the 3 weeks I’ve done Crossfit.

    RX’ kettlebell swings / did single unders total time 21:49

  10. stacey says:

    14:21+3:47 (row) 18:08

    thought i would do better at KB and worse at DU, and it was the total opposite…hmmmmm