Wednesday, 06 Jan, 2010

Posted by Mandee on January 5, 2010   |   33 Comments

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

Top ten ways to avoid giving your clients Rhabdo

From Somalia with love

33 responses to “Wednesday, 06 Jan, 2010”

  1. tracey says:

    I cant wait for wall balls YAY!!!!!

    • Robert S. says:


      Will you be around during the lunchtime class. I need to get my body comp done. I can have a bioelectric one done at NASA, but aren’t calipers more accurate?

  2. Kerri says:

    I saw this quote on the main site, and I love it!!
    “If you aren’t nervous before you train…you don’t train hard enough”

  3. Garth says:

    My first picture on the site!

  4. tracey says:

    Robert, I am trying to make 11:30 today. Be there a few minutes early and I can do it. Bodyfat pinch has a variable of +/- 5%…so use it as a starting number and see how many mm. you can drop in 1 month. Most people pinch higher than they appear, so dont get wrapped around the number. I can take tape measurements as well(that has no variable).

  5. Larry Lowe says:

    28:30 as rx.

  6. Aaron says:

    4 + 4 before 30 min cut-off
    finished the 5th round for a total time of 32:45

    Great job today Larry! You killed the wall ball shots!
    Do the short shorts help? 🙂

    • Larry Lowe says:

      Don’t knock em till you try em. 🙂

    • Aaron says:

      Haha! I may have a couple pairs of old running shorts that would make you proud. Maybe after the temp gets out of the teens I’ll bust ’em out, I just hope it’s not a rope climbing wod that day…

  7. Mandee Miller says:

    3 rounds as rx’d, 30 min cut off

  8. Justin says:

    27:20 as rx’d
    wallballs suck

  9. Katherine Berger says:

    Awesome picture!!!

  10. joe c says:

    27:24 tryed to keep up with justin. had alot of misses on the wallball shots.

  11. Robert S. says:


    This is just terrible. It felt like I just couldn’t generate any force the whole time.

  12. Slade White says:

    3+28 for me as well, but Robert looked better doing it than I did. Probably made less girly noises too. 🙂 That’s to Josh for convincing me to do this despite my legs saying no.

  13. Aaron says:

    Is anyone else disturbed by Westergaard “not having time to collect his 5yo granddaughter” before locking himself in his panic room?!? And then he has the audacity to say he knew she would be ok because he knew his attacker wouldn’t do anything to her?? WTF, I may be missing the point on this article, but seriously, Westergaard, get yourself a glock and start defending your home and family.

    • Will Blankenship says:

      A heartless coward will always be a heartless coward. If you don’t have the natural instinct to protect a helpless 5 year old, especially a grandchild, you should not be allowed to breath. I hope this guy develops some sort of horrible crotch disease.

  14. Jake Naumcheff says:

    Mentally broke in the middle of the 3rd round and just did not want to pick up the ball, thanks to Josh for pushing me through this one. This might very well have been the worst WOD I’v been through since I started Crossfit.

    • Kerri says:

      Ahhhh, these encouraging words make me just SO antsy for 4:30 to get here…..Guess I need to repeat the quote above, as my mantra for today…”If you aren’t nervous before you train…you don’t train hard enough”

  15. Robb Dempsey says:

    3 rounds + 30 @ the 30min cutoff. I was way off on this one thinking I could finish it.

  16. Russell says:


    Least favorite CrossFit movement = wall ball shot

    I think missing a meal today made this a lot worse, but it was all around terrible anyway.

  17. klowe says:

    One of the most mentally and physically taxing WODs I’ve ever completed. I mentally “broke” in the fourth round and was ready to quit. Luckily Jake N. would have none of that B.S. and pushed me to finish.

    5th day on. I’m in huge need of beer and rest.

    Congrats to all that suffered through this beast of a WOD. It sucked!

  18. Emily D. says:

    Got to 4th round and lost count on wall ball shots……those suck

    Joe C…..just got a text from a friend that is sitting at your place drinking a nice, cold Delirium Tremens on draft. Big high five for having real beer on tap!!!! Mmmmmmm beer……I miss it.

  19. Brad says:

    27:33 as rx. Everyone else hates wallballs I hate pull ups!

  20. Kerri says:

    Right there with you Brad…I’m actually decent at WBS, so, the pull-ups were the death of me….
    As rx’ed- 4 rounds even.
    Although, I will say that, due to the present condition of my hands after the last week and a half of pull-up WODS, most of my pull-ups were more like, up to my eyes, instead of my chin, and 1. by. 1. by. 1. by 1. ……
    $&%n you pull-ups!!! I finally master linking kpu’s, and then the WODs tear my hands up so much, I can’t get even get a good go at em…
    TGFRD-Thank God For a Rest Day!!!

  21. Garth says:

    Power cleans 3, 3, 3, 3, 3, 3 — 135 then 155 through
    Press 10×3 at 60% 1RM with 30 sec rest — 95# — this was too light

    Sprint 200m (subbed row), rest 3 for every 1 sec of work
    Rows 37, 35, 35, 36, 36, 36, 37, 37

  22. dunnbball says:

    At Crossfit Southwest in Tempe, AZ (70 degrees and sunny):

    for Warm-up – 2 rounds of 8 reps w/15lb dumbbell:
    Russian Lunges
    Push-ups into 1-arm Rows
    1-arm Thrusters
    Back Extensions

    then 4 rounds of:
    3 pistils each leg (modified w/box)
    25 sec hand-stand holds

    then the WOD – 4 rounds for time of:
    400 m run
    20 KB swings @ 16kg
    20 Sit-ups

    WOD Duration- 17:00

  23. Patrick says:


  24. Amy says:

    wall ball shots are by FARRR the worst part of crossfit! I got out of doing this workout yesterday because I had a class to teach BUTT I got the opportunity to make it up today instead of doing the gymnastic skills. You know when you dread a workout so much, that it’s a workout that you need to do! Well I hated every bit of it!

    I finished at 30: 01 but I did 10 lb wall ball shots….. I cant seem to get the 14 lb ball up to the line! IT PISSES ME OFFF!!!!