Tuesday, 23 Nov, 2010

Posted by Mandee on November 22, 2010   |   20 Comments

5 minutes – work on external rotation of the legs and hips
10 minutes – work up to a heavy set of 3 back-squats

Tag-team. With a continually running clock, athlete 1 performs as many sit-ups as possible in 30 seconds, while athlete 2 performs as many Burpee pull-ups as possible. After 30 seconds have elapsed, each athlete switches and repeats. Continue this for 10 minutes. The team with the highest total rep-count at wins.


10 minute squat test ( ok, maybe not the whole 10 minutes, but at least go longer than you have before!)

Post Back squat load, team, and number of rounds completed to comments.

Four-Block Thanksgiving Dinner by Martha Burton – video [wmv] [mov] and [pdf]

Question of the Day- What’s the part of your Thanksgiving meal you are most looking forward to? What’s the part you are most hoping to avoid?… this could be food, conversation, or even certain people…

20 responses to “Tuesday, 23 Nov, 2010”

  1. tracey says:

    LOVE IT! Blonde bombshell! I know your elbows are about to rip under that bar. Bangs will be perfect by rack position.

  2. Stacey says:

    haha, my bangs are out of control!!

  3. Greg Elmore says:

    I’m missing a black North Face fleece jacket and a black elbow support. The last time I remember having these items was at the Saturday 0900 workout. Please let me know if you’ve seen either of these items. Thanks. g

  4. AmandaJ says:

    The video won’t load on my browser, but I found this short article to be a helpful reminder…I was struggling with this last night. Proper Hip Drive for the Olympic Lifts: http://www.crossfitinvictus.com/blog/2010/11/16/wednesday-november-17-2010/

  5. Larry Lowe says:

    back squat = 235lbs

    Reps = 210

    Partnered with mandee, although there wasn’t much teamwork given I was doing situps while she was doing burpee pullups and vice versa. Fun WOD.

    I think Mandee had 175 lbs load and 155 reps, so our team total is 775.

  6. Tye says:

    225 on BS
    Reps as a team were 381, no idea individually, but ballpark would be 210. Teamed with Erin.

    Total for everything was 696.


    Checked out the affiliates list on mainsite and called the Maryville box. The gym they’re in doesn’t have classes on Saturday or Sunday, but for $5, we can drop in and do our own workout with their equipment. They’re open 8-4 on Sat. and 1-4 on Sunday.

  7. KLowe says:

    Has anyone found a black patagonia fleece zip-up? I miss that thing dearly and think I left it in the gym.

    If you have seen it please let me know. Thanks!

  8. Penelope says:

    Teamed with Kyle, Total = 659; Fun!!

    Kyle – 185# FS, 172 reps (123,49)
    Me – 125# BS, 179 reps (135,42)
    10min squat = ouch!

    QOD: Can’t wait to have a glass of wine with my Grandma 🙂

    • Kyle Mosier says:

      Fun WOD. Nice adjustment Mandee made for the burpee pull-ups. I took it easy on the squat to give my hip flexor more time to heal.

      QOD: Collard Greens and Three Bean Casserole, not so much Turkey, it’s very rarely moist and usually way too dry.

  9. Kristi Simmons says:

    QOD-Foods I’m looking forward to: mac & cheese, cake, cookies, pies, stuffing, mashed taters (to name a few).
    I’m avoiding: eating clean!

  10. Will Blankenship says:


    I’m looking forward to the turkey and dressing and cranberry sauce.

    I’m most hoping to avoid my fat-ass aunt that always trys to give fitness and nutrition advice.

  11. KLowe says:

    QOD: I mostly stick with the Thanksgiving Paleo plan. Not because of Crossfit or anything like that but mostly that stuffing myself full of carbs (excluding beer) make me feel like total crap. The temporary trade off of “food happiness” isn’t worth the bloated, farty, cramping afterwards.

    I love hitting a really hard WOD prior to the meal also. Just seems to make everything better.

    • KLowe says:

      Oh yeah. Bringing my barbell and bumpers to my in-laws house and the pre-meal WOD is planned to be “Kalsu” – it’s a CFFB Hero Wod: 100 135lb thrusters with 5 burpees on the minute. – Shooting for a sub 17min effort.

  12. Josh Kennedy says:

    QOD: just eating it, with my lovely wife and my boys, at my own table, in my own house. Not at some FOB or ratty room on the far side of the world! Thus, when the boys inevitably go nuts, I can be thankful that I’m there with them. Meal will be followed by hike (weather permitting) on Green Mtn.

  13. Karen says:

    Back squat 175. Good sign for my back squat!

    Teamed with Dean. I had 210 reps, he had 217. I think his back squat was 255. If so, our total was 857. Hip flexors are shot!

    Watching the MWod video really helped. Made it 10 minutes on the static squat hold. Really worked on pointing toes forward, pushing knees out, and saying on the outer edge of feet. Still have lots of work with squats, though. Upper back was rounded more than it should be.

    QOD: Thanksgiving for me is all about family. My sisters and Mom will be celebrating with my kids and me so I’m looking forward to having all of us together! We’ll be eating lots of starches – potatoes, sweet potatoes, mac and cheese, bread, casseroles, dessert…and turkey. Great food, great family = great day!

  14. Tracey says:

    back squat 210# 3x within 10 min.

  15. katieg says:

    BS 140
    I think I was at 178, but kept very bad count….