Wednesday, 14 Oct, 2009

Posted by Mandee on October 14, 2009   |   18 Comments

Rest day


Three rounds for time of

run 400 meters
45 pound Thrusters, 50 reps

post time to comments.

No more excuses: How to Strengthen Your (Bare, Flat) Feet

The case in favor of running the 5K the next time it comes up

18 responses to “Wednesday, 14 Oct, 2009”

  1. Jakub Sikorski says:

    Made-up workout:
    21-15-9 reps of:
    Shoulder press 95#
    Push press 45# dumbells
    Sumo deadlift highpull 95#
    15:00 (no stopwatch so i had to use my cell phone)

  2. Tricer says:

    Just a thought about the 5k. I *hate* running. Running on roads is boring and tedious. the 5k cross country course sucks… its trail running yes, but it still sucks.

    I would humbly suggest for crossfitters that don’t like running, to try the South Loop on Montesano (roughly 5K) next time. There is slight elevation change in some parts, beautiful views in others, and plenty of rocks for ankle twisting challenges. It will force you to pay attention and is much easier than the north loop (Kevin)

    I would suggest just trying that once. See if it doesn’t change your perspective. Next time then try the mountain mist trail leading up to the north loop (again a 3 miler from the hikers parking lot). Its very hard to get lost, but lots of *fun*.

    Just my 2 cents. Trail running is how I originally lost the 40 lbs and eventually led me to crossfit. Its fun, there are plenty of different trails of varying lengths, loops which don’t involve back tracking the same path, and steep ascents, and sharp downhills which can break up the monotony of running roads (or even the CC course).


  3. tracey says:

    Endurance WOD 1.5 Time Trial – 13:00 I’m content with that.
    I had steak last night for dinner and for lunch today. I swear that I feel a ton better when I add it into my diet atleast once a week. (lean filets of course) Thats my 2 cents.

  4. Russell says:

    lean filets? What a waste. Ribeye is the best… and what a better place the world would be if everyone had to find and kill their food before they ate.

  5. Robert Montgomery says:

    Fran: 6:57 Chest to bar. 10 secs slower than last time. Took a few breaths (paced) between thrusters and pullups so that I could to all thrusters unbroken. Thrusters felt much easier this time after doing a bunch of heavy thruster workouts lately from crossfit football.

    3 hrs later CF Endur. WOD:

    Bike 8 miles for time: 23:45

  6. tracey says:

    Russell, Thats bulls%!t….I’m not in ranger school. I like my little world of Fresh Market ! !

  7. Back Squat 155 (pr)
    Sholder Press 75 (pr)
    Dead Lift 205 (pr)
    TOTAL 435 (pr)

  8. Daniel says:

    Run 400M
    50 #45 Thrusters


    Concentrated on keeping lower back tight during thrusters.

    I’m partial to the New York Strip myself. Just bought me two nice Porterhouse steaks at Publix tonight. They are on sale for 6.49/lb. If you didn’t know, a porterhouse is a NY Strip and a Filet Mignon on the same bone. The larger side is the Strip, and the smaller side is the filet. When the filet is really small, they call this cut a T-Bone steak. Rib Eyes are good, but a little too much unedible pieces in the cut sometimes.

  9. Daniel says:

    I’m offering a 10% off coupon to crossfit members for renovation or roofing work through the end of construction of the new facility. Just my way of saying thanks.

  10. Patrick says:

    Concerning the article:
    I actually enjoy running…go figure.

  11. Robert S. says:

    3 rounds
    400 m run
    50 thrusters 45#


  12. Brad says:

    CF total BS 315 down 10lb
    SP 160 down 10lb
    DL 475 up 10lb the ugliest lift ever in crossfit history but it counted. total 950 not at total PR but a deadlift PR

  13. Brad says:

    What happened to our videos that you had Russell?

  14. J.D. says:

    3 rounds of 400m run and 45# thrustrers x 50:


  15. Krista says:

    3 rounds of 400m run and 45# thrusters x 50:
    I got cut off at 30 minutes. I made it halfway through the thrusters on the third round.
    OMG! This WOD was so hard for me. I wanted to go down on the weight, but Russell wouldn’t let me. He reminded me that “Crossfit is supposed to be hard!”. One day, I’ll thank him, but not today.

  16. Larry Lowe says:

    I worked out with Crossfit Vancouver this evening. They have a big facility with many experienced trainers. Here is the workout:

    50 Feet Sampson Lunges
    50 feet Inchworm (walk hands out as far as possible, then walk feet up as close to hands as possible)

    15 minutes working on butterfly pullups @ sets of 5. Gymnastics trainer was showing us technique.

    5 rounds:
    5 pistols (each leg)
    10 ring pushups
    15 pullups
    20 hollow rocks (holding V-sit, rock back on to shoulders with bum slightly in the air, rotate down until feet his floor and then back to shoulders)


    The hollow rocks worked my core pretty well. It was hard to kip properly after my core was gone. Great workout.

    Cool Down:

    10 minutes of Yoga stretching

    The class was lead my TBear, one of the trainers. The Cool down was lead my Jenna, another trainer. Really cool facility. Lot’s of different trainers. They are starting their Paleo Challenge on Nov 1, after their Halloween party.

    Anecdote: Apparently everyone in the gym has a nickname. This girl asked me what my nickname was. I disappointed her and told her I didn’t have one. I asked her what her nickname was – “Snatch Queen”. Nice to meet you Snatch Queen…. Nothing more to say after that.

  17. joshg says:

    Larry, speaking of CrossFit Vancouver and cold places, thanks for donating that sweet hoodie to a good cause. Anyone else who would like to donate to the Josh foundation keep leaving your nice things at the gym for extended periods of time. Once again, thanks to Larry for the generous donation!

  18. Devo says:

    Survived my third day of Crossfit…OMG…what an experience!