Tuesday, 24 Aug, 2010

Posted by Mandee on August 23, 2010   |   45 Comments

Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Peter Egyed 10:04, Pat Sherwood 12:04, Graham Holmberg 12:32, Elyse Umeda 13:27 (12ft rope, 7 ascents), Kristan Clever 18:19, Rebecca Voigt22:05. Post time to comments.

Compare to 091220.

“It’s like having a tire with a nail in it.”–Nike’s top running coach on heel-striking

From Top 10 to Level 1” with Camille Leblanc-Bazinet by CrossFit Again FasterCrossFit Journal preview video [wmv] [mov]

Who doesn’t love this girl?

Question of the Day- If you had 1 hour with one of our coaches to work on a specific skill, movement, or just practice something, what would that something be?

45 responses to “Tuesday, 24 Aug, 2010”

  1. Russell says:

    Hey guys,

    we will be having a free POSE clinic this weekend. I’ll be teaching it with the use of the flip video camera and computer so we can get some good video-feedback of everyone’s running technique. The class will be 1 hour long and cover all of the basics as well as some advanced techniques. If you want to come please go to the MindBody site and find the “seminars” tab, you will be able to sign up for it there!


    • Tye says:

      Just tried to enroll in the class for Saturday and the website isn’t allowing it. I’ve logged out and back in and tried a couple times.

    • AmandaJ says:

      I tried to sign up for it and it says you must pay for this seminar to sign up…then below that is says sorry there is no online payment for this seminar…or something like that.

    • Russell says:

      oops! Forgot to check a box. You should be able to sign up for free now!

    • Tye says:

      Got it, thanks.

    • AmandaJ says:

      OK cool…I registered Phil, but I am having a hard time logging in to register me…usually I register both of us through his acct. but in this instance it didn’t give me that option.

    • AmandaJ says:

      Yea!! Figured out login and password!! Signed up now!

  2. Patrick says:

    Yeah! More rope climbs.

    QOD: Pose technique

  3. Aaron says:

    Had to move Sunday’s Track/Interval Workout to Last Night
    10 x 200m repeats with 5 times the recovery (Do not deviate more than 3 seconds each interval or 5 burpees for every second over)

    :29, :28, :29, :29, :28, :28, :29, :31, :29, :31

    On a Pose note, if you’re serious about learning Pose get to the clinic this weekend and you MUST get a pair of low profile shoes such as Inov-8’s or something similar. This is my second run in Chuck’s and I feel it has improved my muscle/physiological awareness when running Pose. My previous “low profile” shoes were Asics DS Trainers and while they might be considered low profile, they’re still like running on pillows. I realize running in Chuck’s or going from a pair of Asics Gel Kayano or whatever other cushy shoes may be extreme for some but if you really want to improve your running efficiency with Pose, I seriously encourage you to start making the transition to a lower profile shoe. It will make all the difference. I’m sure Russell can advise you on how to make this transition, such as what distance to start running in a lower profile shoes while making the switch.

    • AmandaJ says:

      About these Inov8’s…looks like there are many different models…any advice as to which model people like?

    • Russell says:

      I would recommend you always try shoes on before you buy them, so just pick a low-profile shoe that is comfortable. Fleet feet and first place athletics both carry a lot of low-profile models, but you have to be very firm with fleet feet because their philosophy is to put people in “correctional” shoes that are generally very supportive and are supposed to “Make” you run a certain way. Not ideal. If you buy Inov-8’s, look for a shoe with 3 chevrons or less on the heel as an indicator of height.

    • Aaron says:

      From what I’ve seen at the gym, it looks like the most popular choices are the f-lite 230 or f-lite 195. The color options are limited to a few bold primary colors. For what it’s worth, I do think Inov-8’s designers could use a lesson or two from the Asics guys.

    • AmandaJ says:

      Thanks Russell and Aaron! We may go look at them this week.

    • Robert S. says:

      I have a pair of the old version of the Inov8 Mudroc 280s and a pair of the Terroc 330s. I trashed the Terrocs after like 2 months of doing every WOD in them so I bought the Mudrocs to run in. I love them, but they don’t make the Mudroc 280 anymore. It has been replaced by the Mudroc 290.

      I’ve been doing some stuff in Five Fingers which I feel like help my running form, but I must admit that I trashed my feet by running on pavement in them.

  4. Josh Kennedy says:

    Scaled to 3 ropes, 10 dips, all 50 squats in 16:32 or so. The rope burns will keep me awake through the day, perhaps some neosporin this evening?

    QOD: Olympic lift techniques, that which I never learned in HS/college athletics

    POSE: a worthwhile hour if your schedule can handle it. Take it from a 190# athlete who has logged a few miles over the years: using the POSE method (or minimalist approach, or whatever you want to call it) can take your running ability to the next level. Or more appropriately, begin to re-teach you how humans are SUPPOSED to be running, how we did it as kids.

  5. Larry Lowe says:

    Still not 100% from the bug I got Sunday.

    2 rounds in 20 minutes.

    QOD: squat therapy. I still have a hole at the bottom of my squat that is keeping me from getting heavy weight up efficiently.

  6. Justin says:

    19:20 as rx’d
    QOD: olympic lifting

  7. Tye says:

    23:55 with 5 rope climbs 12 ring dips and 50 squats. The ring dips were a struggle from the start.

    QOD: Either Olympic lifts or POSE. Feel like I could use a lot of work in both areas.

  8. Tasha W says:

    You are correct! I love Camille! She’s my 2010 girl crush! 🙂

    • Kerri says:

      Tasha, the whole video (not just the preview) is awesome….I’ll see what I can do to get you able to watch it, since you don’t subscribe to the CF Journal! I was thinking about how much you’d enjoy it when I was watching it last night…..she’s so stinkin cute!

    • Tasha W says:

      The link works without a subscription!! 🙂 But thanks for thinking of me, K!

    • Tasha W says:

      Oops, I just got what you were saying (whole thing). That would be awesome since I’m working from my bed today!

  9. Emily D. says:

    From what I can tell from her pics, I think Camille was a rugby player as well…so cute and tough 🙂

    • Emily D. says:

      although Annie is still my fav!

    • Justin says:

      Camille >> Annie

    • Tye says:

      Camille stole my heart right from the start. Just don’t tell my Emily that, though I think I said something similar during the first WOD at the games with her watching next to me.

    • Emily D. says:

      Garrett was in love with her too 🙂

      Her and Christmas…..funny because they look very similar except Camille is tattoo free.

  10. Aaron says:

    20:16 as Rx’d

    QOD: Oly lifts, specifically the snatch.

  11. Kyle Mosier says:

    20:00 – scaled to 5/12/50, but I had to cut back to three rope climbs on the 3rd round and half way through the second round I was doing static holds on the ring dips. My hands feel like a piece of tenderized meat.

    QOD – muscle ups

  12. Garrett D says:

    My hands were in no condition to do rope climbs these past two days so I did stuff at home.

    QOD: probably muscle ups and butterfly kipping pullups. That’s not to say that I don’t need work in 100 other areas too.

  13. Daniel says:

    QOD: Snatch, OHS

  14. Todd Mc says:

    QOD – OHS & Snatch

  15. Robert S. says:


    1st round rx’d then scaled to 1 rope climb per round. Felt like ass yesterday and it bleed over to today’s WOD.

    QOD: Oly lifts

  16. Emily D. says:

    QOD: OHS. Actually…anything overhead because that is what I struggle with the most.

  17. klowe says:

    Absolutely no lungs today. Completely gassed. Allergies, lack of sleep, stress??? who knows…probably all of them.

    Good WOD though.

    Thank you Tracey for the encouragement. Sorry I was to focused on breathing to send some encouragement back your way.

  18. tracey says:

    cleans, double unders, and squat snatch.
    Camille is a hot lil french canadaian. Her personality is cute…but shes hot and has a sexy accent. I like her drive and willpower to push for her goals.:)

  19. tracey says:

    oh! i can’t remember my time for today??? 16:15?? but I did 3/3/5 rope climbs, did tubing tricep oh exts.(ouch) for 21 reps and squats as rx’d. Shoulder was fired up after working on pull ups in the a.m. so I subbed the dips.

  20. Penelope says:

    16:48 (Scaled to 3/12/50) – 1st 3 rope climbs <1min
    Ring dips were one foot down / assisted by end of rounds 2 and 3.
    QOD: Muscle ups, double unders, HSPU

  21. Jake Naumcheff says:


    PR by 6 minutes

  22. Dennis B says:

    Question of the Day

    I would like to have Jake the Snake cover strict isolated curls.

    Just kidding and on a serious note. Great QOD Russell and great feedback on the QOD CFHSV athletes.

    Nice PR Jake, it must be because your are lighter due to a loss of teeth:)

    Train Hard, Train Smart, Train to Survive! OkieDB Out

  23. Robert S. says:

    I forgot to mention in my answer for the QOD that I would like to do some mobility stuff. I’m thinking of going to the CF Mobility cert in ATL, so maybe I can bring back some Kelly Starett magic.

  24. Russell says:

    As Rx’ed- 9:46

    Read Kevin’s post and realized that most of why I’ve been sucking could be that I haven’t been taking my usual nasonex spray + puff of inhaler to keep the allergies at bay.

    Finished with 5 x 15 sets of reverse hyper with 50 pounds of plates. Ouch.

  25. Katie says:

    I did 3/7/50 and got thru 2 rounds plus 2 ropes and a couple of dips in about 15 mins before running out to take mak to gymastics.

  26. joe c says:

    21:39 as rx’ed

  27. Kerri says:

    Scaled: 2/10/50- 17:57- Cant do a legit ring dip, so, stabilized and went down in the descent trying to push up out of it. That ended after round 1, since my arms were shot from rope climbs.