Tuesday, 25 October, 2011

Posted by Mandee on October 24, 2011   |   23 Comments


7 x 30 seconds of rowing @50%, 30 seconds of rowing @80%



With a 3:30 minute continuous running clock complete 1 round of the following for 10 intervals:

10 Sumo deadlift High-pulls 75/55#

10 Burpees

Post time of completion to each round.



Spend 5 minutes with a trigger point ball to the upper traps!


Knowing Vs. Doing – Nutritional Coaching With Dr. John Berardi“,CrossFit Journal preview video [wmv] [mov]

Annie Thorisdottir: Getting Better“, CrossFit Journal preview video [wmv] [mov]

23 responses to “Tuesday, 25 October, 2011”

  1. Robert S. says:

    If anyone misplaced a men’s wedding ring it is in the office. Please ask your coach to grab it for you.

  2. slade white says:

    Caption for today’s picture: “AHHHHHHhhhhhhh, 100 METERS I WILL KILL YOU!!!!!!”

    Ha Ha, WTF I look like I’m screaming at the 100 meter dash as I’m running it. Why couldn’t I have the cool running pose and the faux hawk? Ha Ha Instead I look like a maniac.

    • Jane says:

      Haha, Slade, I’m sure you owned that 100 meters! Hilarious! Very cool pic!

    • Patrick says:

      Embrace that inner maniac
      “It’s in him, and got to come out.
      Let the boy boggie-woogie”

    • Drew Bush says:

      Slade, it looks like you’re doing the 100 meter hopscotch! That would explain why there were chalk boxes draw all over the gym today.

    • Dean M says:

      Slade, you’re that guy who runs with his arms down by his sides aren’t you? don’t be that guy.

    • AP says:

      Slade, to quote Elaine from The Summer of George episode, it’s like you’re “carrying invisible suitcases”.

  3. Josh Kennedy says:

    Another great round of programming from Jake, he must have been paying attention in all that training!
    42 sec slowest (about round 5-6), 37sec fastest (last round). I was working quite hard to keep up with Lesha out of the corner of my eye!

  4. AP says:

    0:32 – 0:36
    Splits – :34/:35/:36/:35/:32/:33/:33/:33/:33/:34
    Finally found my groove with the SDHP in the 5th round. Really wanted to hit 0:32 again…
    Today’s wod was fun, solid programming Jake!

  5. Ron Wood says:

    0:40-0:45 This WOD helped work the pain out from yesterday’s WOD. The circle of life in CrossFit!

  6. Meghan says:

    Agreed! Fun programming, Jake. :34-:36s. Kept feeling harder to hit the same number. But, that was the point, right?

  7. Carson says:

    Fastest: 42s
    Slowest: 51s

    Don’t remember my splits since my notebook is in the car, but I know round 6 I did something to my back and couldn’t get it stretched out before round 7, and that’s when I hit my slowest split. Not happy about it, but, eh, what can you do.

  8. Clair says:

    Wow..that was a great workout this morning and having Tracey Rauer to the right of me really helped keep up my pace! I will say though that I felt a little pukie at the end, but I feel great now. 🙂


  9. Jane says:

    0:32-0:37s; hit my fastest rd 3 and started slowing down around rd 8. That one was really horrible…in a good way. Great programming, Jake!

  10. Justin says:

    Tried to keep up with Patrick

  11. David says:

    33/34 Loved it.