Wednesday, 20 Apr, 2011

Posted by Mandee on April 19, 2011   |   29 Comments



In teams of three, move through the following stations for 15 minutes:

station 1- Atlas stone shouldering

station 2- 25 foot down-and-back Burpee Broad-jump

station 3- rest

Each athlete will stay at his or her station until the athlete at station 1 completes the trip down and back, at which point he or she will move to rest station, the athlete at the rest station will move to the Atlas stone, and the Atlas stone station will move to Burpees. The score for this workout is the total accumulated reps on the Atlas stone.


Shouldering Stones– CrossFit Journal video

Check out the updated Athlete profile stats for Penelope and Stacey!

29 responses to “Wednesday, 20 Apr, 2011”

  1. Eric Hedges says:

    Ok I missed the skip on Wednesday memo from all of my 0600 Crossfit friends!! It was hard doing the Atlas stone Shouldering while performing 25 foot down and back Burpee Broad-Jump and resting at the same time! Next time clue me in!! LOL!!

    • Tye says:

      Ha, sorry you didn’t get the notice. I had to change my rest day this week due to Easter. I’ve got to do the open WOD tomorrow afternoon rather than Saturday this week.

    • Michael K says:

      Sorry brother, today is my rest day, and that changes every week cause I try to be strict 3 on 1 off. You wanted more endurance. I guess, ask and you shall receive. lol.

  2. TashaW says:

    At the office & have been in my chair since 7:30 (it’s 9:40). Just stood up to refill my water and, BOOM, the after effects from the walking lunges kicked in. I just did a little penguin walk to the break room. OUCH!

    • Will Blankenship says:

      If todays wod were to sit down in a chair 30 reps for time, I’d probably skip.

      • DaveC says:

        I’m glad I’m not the only one! Too bad Huntsville isn’t having a Zombie Walk today. I certainly have the gait for it, and who knows, a limb just might spontaneously fall off.

        I’m just hoping the go heavy class isn’t wall ball shots with that atlas stone.

        • Erin Atkins says:

          Anyone else trying to magically float into chairs? Like- delevitating? I can’t sit without sound effects.

          • Mac says:

            That was my first crossfit workout and yeah I am definitely feeling it. I am very happy I am not the only one…walking up and down the stairs can only be classified as comically painful!

          • DaveC says:

            On the up side, I’m greasin the groove for ring dips as getting out of my chair is 97% an arm and shoulder endeavor today, On the down side, I never realized how low to the floor my commode really was until this morning.

          • Dean says:

            Yeah I’m hurting too, everyone at the wellness center is laughing at me whenever I move, they tell me I’m working out too hard, I tell them they aren’t working hard enough. Wallballs tomorrow are gonna be hell!

          • Jamie Flynt says:

            Hey Mac! Glad I’m not the only newbie with legs still burning. My coworkers keep calling me John Wayne.

          • Casey says:

            My soarness work me up last night and i had the hardest time sleeping from those lunges. Since Fish Oil is suppose to help you with soarness I almost feel like downing 400 of them and taking a bath in it….I am desperate at this point.

    • Eric Hedges says:

      My quads and glutes are tore up and have been since Monday afternoon… I roled them this morning but still they hurt!!

    • Kerri says:

      Welcome aboard Mac!! You really started CF off with a heckuva WOD!! Glad you entered the infamous Pain Cave with a vengeance!!

      And, Dave, here’s a helpful hint about toilets if/when you MUST go outside your home=o)….Use the handicap accessible ones. They’re about 4-6″ higher, which makes ALL the difference to many of us this week!

      • TashaW says:

        The toilet/stairs talk is cracking me up… it’s SO true!

        I’ve already heard the “Why would you do that?” comment, too, Dean. I just smile and think, “Yeah, but my butt is going to thank me for it. Your butt is probably mad at you for eating that honey bun!”

  3. Michael K says:

    Thanks for the south plateau trail recommendation. It was a great run with great views. My uncle and I really enjoyed it.

    Monday lunges,
    Thanks for making that the hardest 3.5 mile trail run ever.

  4. AJ says:

    Cool pic, Patrick!!!

  5. Will Blankenship says:

    Team: Will, Max, Russ
    Score: 72 (large atlas stone)

    This sucked, but it was fun. For those who did the lunge wod, the burpee broad jumps are brutal.

    • Will Blankenship says:

      I forgot to add that, on top of hating lunges, I also hate the following:

      Chicken, tuna, apples, plums, all vegetables, almomds, water, the food journal, and my food scale.

      It’s only 3 days in. I’m figuring by the time this is over, I’ll be willing – well, more willing than usual – to stab somebody in the face for a Sundrop and a dinner roll.

  6. Ben says:

    Atlas stones. Ugh.

  7. Justin says:

    91 with Garrett and Matt