Wednesday, September 11 2013

Posted by Mandee on September 10, 2013   |   27 Comments

Michael L




A. Spend 15 minutes working on mobility and pull-up/CTB pull-up technique

B. 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

chest-to-bar pull-ups

box jumps 30″/24″

WBS 20/14  10′


27 responses to “Wednesday, September 11 2013”

  1. Erin Little says:

    Michael Little.. attacked by the chalk monster.

  2. Mandee says:


  3. Haley says:

    Michael please wear your hair like this post WOD hair do!!!

  4. Casey says:

    Michael I can’t even tell that’s you!
    Question: I have been drinking a TON of water during the day and still managed to get dehydrated tonight with an instant headache. Other than coconut water and sugary Gatorade what do you recommend to stay hydrated for WODs….pedialyte…salt tablets…more potassium?

    • David M. says:

      As long as you are drinking enough fluids during the day and not following a low salt diet then you shouldn’t be getting dehydrated during WODS especially anything under 30 minutes. If you are drinking a ton of water during the day then the problem may be hyponatremia or too low sodium which can cause a lot of problems. You will even hear from time to time abouth athletes drinking too much “free water” (water with no electrolytes) and dying. My suggestion is to drink the normal recommended amount of water during the day and don’t avoid (but don’t overuse) salt unless you have a BP problem. For our duration WODS you definietly shouldn’t need salt tablets unless you are doing multiple long WODS a day. To answer your question though, Pedialyte has a physologic amount of salt in it so it is probably the best. Make sure you get it flavored or you’ll barf. You can always make your own but get the recipe online from a trusted site.

  5. Tracey says:

    Michael!!! The man of Erin Little. Rich Froning DOES NOT or WILL NOT LET….anyone lay down after a wod. JUST Sayin!

  6. Meredith says:

    Michael Little as George Michael.

  7. Larry says:

    Home gym

    =15:36 rx

  8. AP says:

    Rx 9:05

    Record 0600 crowd today, 20+! Biggest I’ve ever seen…of course winter is coming and it never lasts.

    On another note, 4 years ago today I did my first CF wod at the local Y. I did Barbara and had to scale the pull-ups @ 25# on the gravitron machine. I DNF’d at 30:47 somwhere between rounds 3 or 4. But I was hooked. I recorded a PR of 17:33 last May. So if you’re new, stick with it because consitency is key. It only gets easier if you let your limits limit you. #goingdeepandgettinglostinthepaincavebecauseileftmylightandsafetyropeoutsideupupdowndownleftrightleftrightbaselectstart

  9. Clair says:

    14:28 Rx’d. Great WOD and coaching, Josh and Michael!
    Remembering this day 12 years ago as thousands of lives were lost and lives changed forever. Thank you to those of you who have served our country and continue do so to protect us from harms way!

    • Haley says:

      Clair you are my CTB hero! Remembering those who lost their lives and always thankful for those who serve and protect.

      17:02 RXed ripped hads to prove it 😉

  10. Calvin says:

    13:24 Rx
    8:15 great job this morning ladies.

    Always Remember!

  11. Stacey says:

    Michael “gangster” little…not a gangster sight all up in tha flo.
    Way to rep AAA…

    Ruff ruff…not sure how to spell tht ghetto bark.

    I’m sure you killed that wod in a true ghetto gangster fashion.

    Wish I was doing this wod today, but murph and yesterday’s wod has blistered and torn my tiny hands to shreds.

  12. John H. says:

    Looking good Michael!!
    8:17, let me know how ya’ll do.

    • David M. says:

      Not that good! Dang dude!…I got 11:16 I think. Can’t remember the seconds but that’s right I think. Great work!

      • AP says:

        Don’t forget we should deduct a minute from our time for having to run back and forth across the gym. 🙂

        Awesome time John!!

        • David M. says:

          HAHA. I could have put my box under the bar, against the wall I was using for wall balls and still not gotten close.

  13. Meredith says:

    17:00 rx’d
    As I am sure everyone else would agree, the images and events of 9/11/01 are seared into my brain. May we never forget those who were lost and their families who will grieve until the they meet again.

  14. Scott says:

    It’s a journey of small steps, one foot in front of the other. As I stood and watched and waited for my class to start today’s WOD, I saw tremendous athleticism but more importantly, I saw tremendous heart. I completed my first WOD today, scaled, but completed. Was it pretty? No. But seeing that drive of my fellow athletes, that focused drive to complete one more set, helped me to complete mine. Especially fitting considering today’s date in history. So, thanks for the inspiration, even if I don’t know your name or anything about you, other than your supreme focus, thank you!

  15. Josh G. says:

    8:43 RX

    Great job john Hand! It doesn’t matter where you did this one, that is fast.