Wedensday, 26 October, 2011

Posted by Mandee on October 25, 2011   |   14 Comments


10 minutes of active ROM shoulder stretching followed by flexibility/mobility drills


Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Compare to 110411.

A. 3 x 20 Unbroken Ring dips. Rest as needed between sets to ensure they are unbroken

B. Ring FLR for 200 seconds. Use as many sets as needed to reach 200 seconds.


Spend remaining class time with a trigger point ball to the triceps!


A1. Bench Press 4 x 5-6 @20×1; Rest 2:00

A2. 20 Unbroken pull-ups x 4; Rest 2:00

B. Thrusters 5 x 5 @10×0; Rest 3:00

C1. Kettlebell Snatch 3 x 10/arm; Rest 30 seconds between arms

C2. HSPU 3 x AMRAP; Rest 1:00

Dedication to Training With CrossFit BC Island“, CrossFit Journal preview video [wmv] [mov]

“The Elk Hunt” with Dan Staton by Again Faster Equipment – video [wmv] [mov]

14 responses to “Wedensday, 26 October, 2011”

  1. Larry Lowe says:


    Dips 3 sets of 20 unbroken all rounds

    200 sec of FLR didn’t record total time, but it was probably around 5-6 minutes to complete all 200 min.

  2. Josh Kennedy says:

    Did 3×10 ring dip unbroken, had to start round 2 over when Kyle made me laugh too hard.
    Then did the 200sec ring FLR (front-leaning rest) unbroken; that was nice little stunt, never done that particular exercise.

  3. I only do WOD's I like says:

    3×20 ring dips broke up last round 15+5
    200 sec. Ring/box Plank 100 sec.x2

    Again great programming on top of the vanilla CrossFit HQ WOD. Keep giving us the extra work for core strength and complementary muscle groups.

    • Robert S. says:


      Why refer to the mainsite WOD as vanilla? Yes, the coaches at CFHSV have added some things that we think will benefit everyone as athletes, however CF programming is far from vanilla. When an athlete follows mainsite 3 on 1 off programming the WODs will yield results that are unmatched in any other fitness environment. CF is founded in performing functional movements (core to extremity) across broad times and modal domains. We do this to be physically prepared for anything. With that in mind, let’s take a look at the next three days of mainsite WODs, including today. Today we have heavy presses. This places a significant demand on the phosphagen pathway, short duration and high power. Next we have a hero WOD. This particular WOD is going to tax the shoulders yet again (amongst other things). We’re going to be hitting a completely different pathway here, the oxidative pathway. Finally on day three, we tax the shoulders again and hit a different metabolic pathway. This time we hit the glycolitic pathway. Yes, there are some variables here however this is the meat of it. So, if we look at how things are programmed mainsite has done a great job of hitting various metabolic pathways and stimulating the optimum response for general physical preparedness. We may not press a car or set a 400m world record, but we’ll do both very well. That is the beauty of the whole system. Some of us may feel like we didn’t do enough on a heavy day like today, but to that I would say go heavier. A really heavy lift should make us feel like we just took a shot from Mike Tyson circa 1986.

      • Eric Hedges says:

        I did come back and do power lifting that night. Again some great programming and with the already exhausted shoulders from the early morning WOD was able to focus on the chest, lats etc. Vanilla is my opinion of some of CF’s programming. Other days its off the chart, I am just glad our gym is forward thinking enough to give us more work to do and give us our moneys worth! Not just some mindless zombie that follows a site because thats what they post.

  4. AP says:

    A. 17-20-18
    B. Broke the ring plank with 80 secs left, rested 35 secs then finished.

  5. Robert S. says:


    9:27 Rx’d

  6. Brad Morring says:


  7. Jamie Flynt says:

    65-75-80-85-95-100-100-95-95-85. Welcome Brad!!

  8. Banging heavy weight says:

    A1 225-245-275-295 4x 5-6 reps 2 min rest
    A2 Pullups 4×20 unbroken 2 min rest
    B1 Thursters 135-135-145-135-135
    C1 1.5 Pood KB Snatch Left/Right Arm x3
    C2 HSPU to failure x3 13-10-7

    The turn out has been great on Monday, Wednesday and Friday for powerlifting has been great. Come get strong with us!