Wednesday, 7 December, 2011

Posted by Mandee on December 6, 2011   |   27 Comments


1 Minute of single unders

Group samson stretch


3 Rounds

20 Double-under attempts

8 Ring rows

10 Second handstand hold



50 thrusters 65/45#

50 Pull ups

30 Thrusters

30 Pull ups

20 Thrusters

20 Pull ups


Post time to comments.



A1: Push-press 4 x 2-3 @21×1; Rest 2:00

A2: Muscle-up 4 x AMRAP -3; Rest 2:00

B: Split Jerk- Work up to a heavy single; Rest as needed between efforts

C1: False grip pull-ups 3 x 5 @3131; Rest 1:00 seconds

C2: Dumbbell bent over row 3 x 12-15/arm; Rest 1:00


Being the Greatest Left-Handed Arm Wrestler of All Time” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

“How To Build A Garage Gym Rogue Style” – video [wmv] [mov]

27 responses to “Wednesday, 7 December, 2011”

  1. Josh Kennedy says:

    What kind of sick-o dreamed up this Fran variant?

  2. Kerri says:

    Fran on crack!!!!

  3. DaveC says:

    Last night I completed my first full year of Crossfit (something > 206 WODs). Even though a few of those WODs felt like they were a year long at the midway point themselves, it still seems odd so much time has gone by. Last night I was thumbing through my new CFHSV workout log, looking at the various scoring systems given. It’s fair to say I’ve mostly advanced to the low side of “intermediate”. In some ways that seems like a lame accomplishment for a years worth of work, but having done all that work myself, I’ll stand by it. I’ve got a pretty good idea of my weak links, and I’m looking forward to year 2 ans seeing if I can’t shore some of those up a little.

    • Brian says:

      I’m about to complete my second year and I’m only on about 240 WOD’s so you have my beat big time.

      Congrats and you should be proud!

  4. AP says:


    …now that it’s over, glad the 40s and 10s are missing.

  5. Josh Kennedy says:

    19:32. Thrusters not a huge deal, but the pullups took some time

  6. Larry Lowe says:

    15:43 RX
    OK considering I’m only getting 3-4 workouts per week.

  7. Tim Singleton says:

    I had a hard time raising my arms enough to wash my hair! 19:48 thrusters RX and scale to ring rows. Amazed at elite crossfitters doing this in less than 10 minutes!

  8. Josh Kennedy says:

    Who is up for a CF Huntsville team at the 2012 Bourbon Chase Relay? http://www.bourbonchase.com/.

    It is a 200-mi relay across Kentucky, run in 12-person relay teams. Running segments vary in distance from 5K to 9mi; on average, each runner covers a distance of 5.5 miles per run and 16.5 in total over the three legs.

    Registration opens 2 Jan 2012, max of 250 teams, and it sells out fast. While it is a running event, the real deal is spending quality time with 11 other folks. Good times to be had!

    • Casey says:

      I am interested. Let me know if you can round up enough people. Sounds fun!

    • AP says:

      Coolio. Ok Josh, based on this morning’s head count and counting Casey we have 6 (me, you, Jake, Courtney, Meghan (she hasn’t committed but I am betting she’s in)), which is enough to field half our team. I also heard 2 offers from Mandy and Jane to be our DDs so it sounds like each team has drivers (muy importante position). I don’t think anyone wants to do a 180+ mile relay race through the hills of Kentucky as an ultra team so we need 6 more CFHSVers to commit.

      • Mandee Miller says:

        Aaron!! This is too funny!! If you think you are going to get Courtney to run 16miles you are crazy! She barely makes it to CF these days! Maybe JAKE can run 32 miles and cover Courtney’s miles…And I’m pretty sure I was nominated to be a DD, I don’t remember the part where I committed!! THIS IS FUNNY!!! And why don’t you want me to run on the team?? Huh??? I know I would be a HUGE asset to the team! 🙂

        • AP says:

          Haha! I know, but I figured if I called Courtney out on here, she would have to commit. And I’m sorry, I must’ve heard wrong this morning but I thought you said you would rather drive than run. Heck yeah you can be a runner on our team…but since this race is timed would you be willing run backwards? 🙂

          • Lesha says:

            Don’t LAUGH OUT LOUD, but if you are willing to take a yogger who promises to train hard, I would like to join the team. I’d also like to be runner #3, because #3 has the shortest distances to cover (I have limits. This isn’t a back squat competition!).

          • AP says:

            In! Both forward and backward yoggers are welcome too! 🙂

      • Josh Kennedy says:

        James Stranahan is throwing his name in the hat as well…sounds like we have a good group forming up!

        • Jane says:

          Josh, I’ve changed my mind about driving and have decided to run instead. So it looks like a DD position is now available. I’m also signing up Bryant!

  9. Will Blankenship says:

    19:39 rxd

    Probably a little too early in the “comeback process” to be attempting rx’d wods, but I did it anyway. The Thrusters weren’t too terribly bad because of the way they were broken up. The pullups were much slower than they should have been… my butterfly kips went in the crapper quickly.

    Fran Cough: Check
    Fran Headache: Check
    Fran Nausea: Check
    Fran Poops: Check
    Feel Good about it: Check

  10. Jane says:

    17:14 rx’d. Agree with Aaron that I’m happy those were missing!

  11. Teresa says:

    Aaron, i am interested in the team run….Let me know.

  12. Brad Morring says:

    18:18 rx after a little over one month of crossfit I can tell I’m already in alot better shape! Thanks for the great programming and coaching.

  13. Justin says:

    10:31 rx’d

  14. Mac says:

    16:44 rx’d