Tuesday, 29 Mar, 2011

Posted by Mandee on March 28, 2011   |   31 Comments


8 Minutes of Hamstring Mobility work, followed by OHS practice



21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Compare to 101024.



Apply a Trigger-point, racket, or lacrosse ball to the Traps. 2 Minutes on each side.


Weightlifting with Chad Vaughn” by Again Faster EquipmentCrossFit Journal preview video [wmv] [mov]


31 responses to “Tuesday, 29 Mar, 2011”

  1. Erin Atkins says:

    Alright- I think I’m ready to buy Inov-8s. Recommendations for where to get them? And is it possible to get them customized? Just wondering.

    (Great pic btw! Love the smiling!)

    • ErinB says:

      I just bought some tonight at fleet feet…15% off for crossfitters!

    • stacey says:

      If you wear a womens size 8 or smaller, I have looked everywhere and they are back ordered until July-August. But I got en email from Zappos.com this morning saying they had like 2 pairs of the inov-8 f-lite 230’s in black in stock..they are like $100, free shipping there and back if you don’t like them. I have been to fleet feet and first place neither one has them any smaller than a size 9 in womens and wont get them until July or August and they cant order them. shoe-mart.com is out of stock, again faster is out of stock, 6pm is out of stock..I bought onitsuka tiger asics from zappos…I don’t think Russell likes them as much, but they are comfortable and flat.

      hope this helps…

    • FreakinA says:

      A desperate measure is order from amazon.co.uk I’ve found the newly released Inov-8 road series on there as well as other off-road releases, and I can’t find them available in the U.S. yet.

      Here’s the bad news: you’ll have to pay in British pounds, and the exchange rate isn’t very good for U.S. shoppers. You’ll pay for international shipping, and the merchandise will have to clear U.S. Customs, so there will be some delay in getting it. However, it might be worth it to you if they carry something you can’t get in the U.S.

    • FreakinA says:

      Ok, so I just went to amazon.co.uk because I really want the Road-X 233. They’re listed at 94.99 British Pounds, which converts to $151.00, with shipping the total is just over $200.00 USD. I don’t know if I want them that bad, but considering we probably won’t see them in the U.S. until the fall…

      • Erin Atkins says:

        yikes- yeah… I’m not THAT desperate for them 😉 but thanks for the heads up!

  2. AJ says:

    First Place Athletics behind Parkway Place Mall is good too, they also give discount to CrossFitters!

  3. JoshG says:

    If you want customized or unique 230’s, the TheShoeMart.com is the place to go. FleetFeet and/or First Place if you have the itch, and have to have them yesterday!

  4. FreakinA says:

    Scaled DL @ 195, OHS @ 105

    Lower back was on FIEYA!

  5. Kristi Simmons says:

    I’m so glad Russell was able to capture the look on Emily’s face. She was rapping to us (along with the music that was playing) the entire time she was doing this WOD. It was awesome! 🙂

    • TashaW says:

      LOL! Now THAT’S impressive!! I was hardly able to breathe by the 3rd round, much less try to rap and count and breathe at the same time! Lovin’ the smile, Emily (and Amanda’s awesome abs!!)

  6. stacey says:

    45# OHS, 105# DL

    Ive graduated from the kid bar on my OHS and added weight, so im pretty happy about that…

    now about Emily rapping….I need to hear this…i love to gangsta rap…especially Bone thugs and snoop dog…lets do this…

  7. Russell says:

    Inov8 shoes are great, but they are the rarest shoes on earth. Good alternatives would be asics like Stacey has, converse, or some of the low profile running shoes out there like the newest new balance. don’t get sucked into thinking that just because some of us wear a certain shoe that it’s the best for everyone. Try everything before you buy!

    • Erin Atkins says:

      Thanks for the input, Russell. I have chucks and vibrams which work for just about everything. The only reason I was looking for something else was for WODs which incorporate running and rope climbing because I don’t get enough traction with the chucks and vibrams. Heard a lot of good things about the innov-8s, but I’m definitely open to suggestions.

      • Josh says:

        Merrell has also recently released a low profile shoe called True Glove. They might be worth checking out.

  8. Tye says:

    15:45 scaled OHS to 115, all else RX’d.

    WOD’s like this are my goat, I have no option but to get stronger, just sucks that I can’t do that as fast as I can get DU’s or improve HSPU’s. I will improve though, and I’m continually working on strength.

    Oh, and yeah, my wife is something else. Rapping and working out while being in pain is no small feat. You’re my hero.

    • Kristi Simmons says:

      It was inspiring Tye. The only time she missed a beat (pun intended) was to yell or grunt in agony. The combo was something to witness.

  9. Erin Atkins says:

    14:30 at 105#/55#. I had a huge mental block today, so I struggled through this one big time. 🙁 I wanted to give up but somehow managed to get through it.

    Thanks, everyone, for the help regarding the shoes. It’s been a big help. I will definitely check out the various sites!

  10. Russell says:

    Erin, that’s what I do love about inov8. A shoe you can squat, DL, run and rope-climb in. Hard to find shoes like that no matter where you look.

  11. Larry Lowe says:

    DL 205/OHS 115

  12. Ben Jarrell says:

    Hey all, my receptionist quit rather suddenly this morning, so if you know of anyone with a great speaking voice and who is looking for a position, please send them my way.

  13. Penelope says:

    14:48 (155# DL, scaled 55# OHS)

  14. Brady Wakefield says:

    10:53 scaled: DL 185# , OHS 95#

    This looked alot easier on the white board than it was. I should start working on more weight, but my back was really feeling it so I was happy with the scale. -Good work to all at 6am!

  15. KLowe says:

    Inov8’s so rare right now that people are buying and putting on EBAY +30% over retail.

    • Emily D. says:

      dang…I may spiff mine up and make them look shiny and new… and try and sell them 😉

  16. Steve says:

    6:59 225# deadlift, 75# OHS- could have gone a little heavier on the OHS

  17. Ron Wood says:

    14:21 scaled 205#DL/95#OHS – my lower back is “awake”

  18. Josh Kennedy says:

    Made the 11:30 class today, my lovely wife in the Bay Area and I’ve got the boys (i.e. can’t do early morning or evening workouts). Scaled to 165# DL and 75# OHS; 8:20. Linked all of the OHS, probably could have gone up in weight, but never done that many at one time, so new territory for me regardless. Probably could have gone to 185# DL as well, but the same weight fried my back during Linda a week ago.

    Also got to see Eric Hamilton today, first time in a while. Guest appearance during R&R from deployment….

  19. Dennis says:

    Try and watch WOD 11.2 standards at the Games Site to fully see and understand the standards.

  20. Karen says:

    As rx’d 12:18 pr by over 2 minutes. 2 bars were beneficial – I couldn’t use stripping the weights as an excuse to rest.