Wednesday, 17 Nov, 2010

Posted by Mandee on November 16, 2010   |   31 Comments

6 minutes of Balance drills- Cat balance walk, rail walking, accuracy hops. Every “loss” of balances = 5 burpees!
3×5 Explosive Wall-ball shots
3×5 V-push-ups



Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Ankle strength and mobility drill

Post time to comments.


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U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

31 responses to “Wednesday, 17 Nov, 2010”

  1. Russell says:

    Shawn coleman, one of our Athletes at the lunch class, is taking the NCLEX-RN to become a registered Nurse today. Wish him luck!

  2. Robert S. says:

    CFFB from 11/16/2010
    5×1 press: 115#

    Then, every minute on the minute for twelve minutes:
    2 Backsquats @ 65% 1rm
    max rep pushups (release hands at the bottom)

    205# squat
    Pushups: 22-10-10-10-10-8-9-6-6-8-8-11

    As for yesterday’s QOD:

    Baylor eats very well at home. We have to bribe him with more veggies on regular occasions. His treats are normally honey and fruit or dark chocolate. The biggest problem most parents who are concerned about nutrition face is what the kids eat at school. What they serve at my son’s school really crawls all over me. I’m considering telling them his has a grain allergy. I don’t have any problems sticking with my nutrition because Kristi eats super clean as well.

  3. Scott says:

    While doing the hero WOD for Blake McLendon tomorrow, I would ask that you also remember a colleague and fellow Army Aviator who died in that same crash – MAJ Rob Baldwin of the 101st Airborne Division. Rob is survived by his wife and four kids in Clarksville, TN.

  4. Dennis says:

    Yes Sir and thanks for informing us Scott.

    I always like to tell athletes and remind myself before performing HERO
    WODs the following CrossFit statement I read on the CrossFit Site:

    The ultimate sign of respect in CrossFit is the HERO WOD.  
    HERO WODs are workouts named after members of the CrossFit community killed in the line of duty.
    HERO WODs must be treated with RESPECT.  
    Once you begin a HERO WOD you must do your best to complete it, every rep must be good, you must not complain and you must give everything you have.  
    This is not much to ask considering what these heros have done for you.  
    Thank you to every HERO that has given the ULTIMATE SACRIFICE, we are in your debt.

  5. Ramsay says:

    This is the first WOD for a long time I can walk away and know I gave it my all. Thanks Aaron for making sure the Blake’s name was written on the board and thanks to Russell for pushing me further than I thought I could go.

    • Aaron says:

      Strong work today! I just wished I would have remembered to suggest “Blake/Rob”. Maybe Tracey can add it for the lunch class.

      • Ramsay says:

        I know I was thinking about that too (after the fact)- but at least those of us who stay current on this site will keep it in mind. I know I did…

  6. Aaron says:

    Scaled with 7 HSPU in round 1, remaining rounds V-pushups
    3 + 55

    It’s amazing how much shoulder strength you lose after taking time off.

  7. Larry Lowe says:

    24:00 scaled with 20 box jumps and HSPU:10,7,5+5V,10V

    I don’t think its as much time off as it is holding a 45lb plate overhead for 90 seconds. That burned my shoulders up leaving little for the HSPUs.

  8. Emily D. says:

    CFFB from 11/16/2010
    5×1 press: 55 lbs

    Then, every minute on the minute for twelve minutes:
    2 Back squats @ 65% 1rm
    max rep push-ups (release hands at the bottom)

    85# squat – Squats felt awesome.

    Don’t have my book with me but I stayed steady at 8 push-ups each round. 14 the first round and 10 or 11 the last….thanks for the extra push at the end Josh. I still worm up a little when I start to fatigue and it is tough to keep my core tight the entire time but my push-ups have definitely come a long way.

    First CF Football WOD ever…LOVED it. I believe I was the first chick to bust up the boy’s only club 😉 I would highly recommend more women try it out. We hit two of my weaknesses last night and it felt good to get some work on them both, even if I can’t lift my arms today.

  9. Robb says:

    scaled 19:19

    lunges no weight, 15 Box, 10 WBs, 10 V-push-up

  10. Tracey says:

    22:06 scaled….35# unbroken lunges, 20/24# box jumps(improved on speed), wall balls, 20 unbroken WOOT!, v-pu’s 10x.

    Russell, thanks for making me do v-pu’s…freakin hard! Those will help with getting the strict hspu’s earlier.:)

  11. Brian says:


    25# (1) / 0# (2,3,4)
    15 box
    12 WB
    10 VPU

  12. LaurenN says:

    A while back I signed up for the Turkey Trot 5k on Thanksgiving morning but now I am going to be out of town and wont be able to run. If anyone is interested in running and hasn’t signed up yet, you are welcome to my spot. Let me know and I can even see about getting the names changed. ~Lauren

  13. Justin says:

    22:05 rx’d
    Tough one. I really don’t like box jumps.

  14. Patrick says:

    Back Squat 12×2 1 min rest between sets: 65% 1RM = 205#
    Mini-Nancy 3 RFT: 7:19
    Yard Run: Between 250-300 yds (can’t remember, gotta remeasure)
    95# OHS 10 reps