Tuesday, 31 Aug, 2010

Posted by Mandee on August 30, 2010   |   25 Comments

With a partner and a medicine ball, complete three rounds for time of:
50 Partner wall-ball shots
30 Partner burpee- ball tosses
150m Buddy carry

If the ball touches the ground at any point during one of the first two exercises, add an additional 5 reps to the total count for that round. If the ball touches the ground during a buddy-carry, start over.

Muscles Remember Past Glory” by Tina Hesman Saey, Wired.

Warm-up withΒ Team CrossFit Fort Vancouver – video [wmv] [mov]

How bathroom posture affects your health (hint: squats are the key to everything good in life)

25 responses to “Tuesday, 31 Aug, 2010”

  1. Patrick says:

    Caption for picture:
    Howard gives ’em hell.

  2. Tye says:

    Larry and Tye: 18:00 RX’d with 20 lb ball, no fouls/drops.

  3. Kyle Mosier says:

    Kyle and Matt: 18:14 as rx’d with 20 lb ball, no fouls/drops. Almost caught Larry and Tye, but we lost a little time on the burpees. Good programming!

  4. Brady says:

    19:38 Brady and Garrett finished 2 rounds with 20 lb ball, no drops. Exhausting and fun WOD! Thankfully didnt throw up on Garrett!

    • Brady says:

      Forgot to mention this morning, if anyone would like to come out Thursday night to celebrate football season starting, we are meeting some friends at the InsideOut Rockin’ Sports Bar & Grill (10871 County Line Road in Madison) at 7pm for food, drinks, and FOOTBALL! All are welcome!

  5. Will Blankenship says:

    Great picture

    Hate I’m missing this wod. Looks fun. Hope everyone is doing well. I’ve been out because of severe abdominal pain. In process of scheduling my gallbladder removal, but it’s not happening fast enough. Hopefully that’s the answer to why I’ve felt like hell for the last few months.

    Also, I’m getting married this weekend, so this week is jam packed with stressful s**t. Then I’ll be in teh bahamas the 13th-18th. I think I’m more stressed out about missing my gym time than I am about the wedding. Anyway… wish me luck πŸ˜€ I’ll be back to the grind asap.

    Can’t wait to get my lazy arse back on track.

    • Robert S. says:

      I hope all goes well with the surgery!!! Congrats on the marriage and good luck! See you soon.

    • Emily D. says:

      Good luck with your gallbladder removal! Think your doc would take mine out too……a little 2 for 1 deal? πŸ™‚

      Congrats on getting hitched!!! Get in some beach WODs while you are in the Bahamas πŸ™‚

    • Patrick says:

      Okay… Your getting married?

      Am I the only one that didn’t know this?

      Your gallbag removal will be forgotten soon enough, you’ll be back kickin’ ass even sooner. But. married?

      Kinda big deal!

  6. Robert S. says:

    Robert and Patrick aka Team Dr. Feelgood

    23:34 as rx’d with 5 extra burpees in the last round and a whole bunch of extra wall balls in the 1st round because we counted like a couple of 3 year olds.

    I’m not sure this time is correct. I thought Russell said a 22 min cutoff and we beat the cutoff. Possibly 21:34??? Maybe my lunch class homies can help me out with this one.

    Looks like we should change our name to Team Math Wizards…..

    • Patrick says:

      R: Where we at?
      P: I don’t know. I thought you were counting.
      R: I’m not counting, I thought you were counting.


  7. Larry Lowe says:

    It took round 1 for me to figure out the best way to count is to count your own reps by 2’s. Trying to count yourself and partner in singles was too hard when tired, but knowing I’m 2-4-6-8 or 1-3-5-7 was much easier. I think Tye and I actually did a few extra wall balls in the first round.

    Might help someone in the afternoon sessions out.

    • Tye says:

      I think we did a few extra burpess as well, at least on one of the three rounds. I know I screwed up counting the wall balls in the last round, thankfully, you had me covered.

  8. Penelope says:

    21:33 – Mandee & Penelope. Great Team WOD!

  9. Aaron says:

    Older but good article from Runner’s World, circa 2004:
    Should You Be Eating Like The Cavemen?

    Also a link to a couple small scale Paleo studies:

  10. JPaul1 says:

    My partner and I are new to Crossfit (like 2nd day new) Our time was 21:02… not real sure we did everything correctly, though. I have a few questions that hopefully someone can answer:
    1. Am I right in assuming that “50 Partner Wall-Ball Shots” means I do 25, my partner does 25?
    2. Are there video demonstrations online so that I can make sure I’m doing each exercise right?
    3. Am I right in assuming that “Partner Burpee- Ball Tosses” means I do 15, my partner does 15?
    4. How do you carry a medicine ball while doing the Buddy Carry?
    5. Is the distance split between the two or do both partners Buddy Carry for 150m?

    Like I said, not sure we did everything correctly, but what we did kicked our butts… and we love it!

    • Russell says:

      I take it from your comment that you are not doing CrossFit with us in our facility, so let me give you some info that might help.

      start here: http://www.crossfit.com

      This is the website for the parent organization ( CrossFit) that has spawned gyms like us (an affiliate of CrossFit), and they do have a lot of information on how to scale/substitute movements and exercises, and they have lots of video demonstrations for things that can be confusing and difficult to learn on your own. As for our post today, the workout as it is written is not very useful and poorly explained (sorry!) because I knew that anyone who came to our gym would get the full explanation of the movements with skill-work and demonstrations in person. Let me know if you have any questions in the future or shoot me an email and I’d be happy to help explain things, just know that it will be different when you don’t do them with a coach at a gym and some movements and workouts might not be as appropriate for you as others!


  11. Aaron says:

    Older but good article from Runner’s World, circa 2004:
    Should You Be Eating Like The Cavemen?

    Also a link to a couple small scale Paleo studies:

  12. Craig Herr says:

    19:58 No drops no fouls, nu puking.

    Craig and Joe C. We had fun, the mixed match size was interesting.

  13. Emily D. says:

    22:14 with Josh G.

    Alright….5:30 folks are getting called out! What is up with no one showing on tough days? πŸ™‚

    I dropped the stupid medicine ball about 3/4 of the way through our 2nd buddy carry….dang ball was soaked in sweat. If I hadn’t dropped we would have been below 20 min πŸ™

    Big thanks to Josh for pushing me and not letting me stop!! I hate that I slowed ya down.

  14. Josh says:

    What a great buddy WOD. I needed this to get back in the flow of things and ready for the rest of the week. Emily, you did awesome and kept going like a champ, great work!

  15. Emily D. says:

    I would like to say……we are definitely like family if we trust someone to sling us over their head…..nasy sweat and all πŸ™‚ I kept a nasty sweat covered medicine ball from falling by holding it with my face…ewww!

    Love WODs like this Russell….keep ’em coming πŸ™‚

  16. Kerri says:

    As rx’ed with Katie G. 24:00 even.
    Talk about a lesson in seeing just how vulnerable you have to be sometimes on partner WODs!!

    And, I agree, def gotta be family, because, blood (and sweat) is thicker than water!!!

  17. So my partner and I rocked but I had a tough time letting her carry me! I felt like I’d break her! Vulnerable for sure! We started out behind but pushed eachother enough to finish ahead! 22 & change…
    We scaled by accident.