Mobility WOD

Your choice of front squat, back squat or deadlift

50 Burpee Pullups
followed by 3 rounds of 100m Row test

Post results to comments.

Get to know….Ronin Colman!

How long have you been a CrossFitter? About a year and a half

What is your previous sports/fitness background? Touch typing, off road motorcycle riding, action shooting and a bit of running

What is your favorite CrossFit WOD? Rowing, air squats, running if Whiskey is around and hung over. Teasing aside, I’m pretty good on work capacity and only lack strength, flexibility, coordination and drive.

Least Favorite?
Anything with thrusters or other METCON overhead.

Your Fran time?
Don’t know her, but in general I am quick.

What athlete (CrossFit or otherwise) do you admire most and why? Malcolm Smith and Bruce Lee. See On Any Sunday and Enter The Dragon.

What do you hope to accomplish by doing CrossFit? Crushing LA and causing him to eat ice cream.

Do you train for a specific purpose (ie, another sport)? Lately I’ve been toying with a Baja 1000 run on a motorcycle and I’m about to start doing Brazilian Ju Jitsu at Travis Lutter’s school.

What are your CrossFit goals? A muscle up and body weight C&J

What do you to warm up for a WOD? In this I have been lax. I’ve not found the happy place between a solid warm up and wearing my self out ahead of the WOD.

What do you do for recovery? How often do you take rest days? Before I injured myself in July, I was actually overdoing it (3 on 1 off) and going backwards. For me at the tender age of 72, I find MWF works best, I treat Saturday as social (unless Paukune is there). With the weather cooling off and my busted wrist doing better, I’ll add morning strength training at home MWF.

Do you paleo or zone?
The Zone is so yesterday and a fraud. Paleo yes, very low carb (ketogenic) for me.

Would you rather do 100 burpees, 100 pullups or 100 squats?
I’d like to be able to do 100 pullups.

What do you do when you are not at CrossFit? What pleases me.

Lifting shoes of Vibram five fingers? Inova-8

What is on your favorite CrossFit t-shirt? Andrea’s

What is the best piece of advice you’d give a new CrossFitter? Lean out, loose the fat. There really are three legs to this health and longevity stool; exercise, diet/nutrition and recovery/sleep. I lost 80 lbs in 10 months about 10 years ago . Gained a bit back, since starting CrossFit I have dropped around 25 and will probably take to down another 10 or 15. Happy to talk to anybodty privatly about just how to do the lean out thing. I also give my highest passible recommendation to Robb Wolf’s NYT bestseller, The Paleo Solution: The Original Human Diet.

What CrossFit certs have you been to or hope to go to? Crossfit Football and OTP

If you could have dinner with three CrossFit all-stars, who would it be? Nicole Carrol, Annie Thorisdottir and Lindsey Smith. Hmmmm, what do they have in common?

What do you like best about CrossFit Seven?
The people by far. Though lately the new guy in charge is doing a really great job coming up with fun and effective programming.

Any other information you would like the world to know???
I am not now, nor have I ever been a member of the Communist Party.

Thursday WOD, October 21, 2010

9 thoughts on “Thursday WOD, October 21, 2010

  • October 20, 2010 at 7:28 pm

    Ronin, thank you for the clarification of your affiliation with the communist party. I was beginning to get suspicious.

  • October 20, 2010 at 7:36 pm

    Burped pull ups??? WTF? Alternate workout please?

    Could Ronin be al queda?

  • October 20, 2010 at 8:03 pm


    Of the many things I could be, that ain’t it. I am way on the other side of the everlasting struggle.

    Hail Thor, son of the One Eyed God of War.

    Peace out,


  • October 21, 2010 at 6:17 am

    The alternative is GI Jane, 100 Burpee pullups. 🙂 They aren’t as bad as they may seem – when you jump up on the burpee, you are actually doing a jumping pullup – the key is a big jump to push yourself up and over the bar. Try it, you might find the challenge to be really fun!

  • October 21, 2010 at 6:39 am

    175 x5 front squats
    5:47 burpee pull ups
    17, 17, 16.8 row

  • October 21, 2010 at 6:52 am

    Today was supposed to be a rest day, but I was drawn to the heavy squats. I wanted a 300lb FS badly. Got 285 without too much of a struggle. Put 300 on and failed not only on the lift, but on the bailout too. I ended up bending my left wrist backwards further than normal. Hopefully this doesn’t interfere with my L1 cert this weekend.

    Funny thing is I might only be able to run during my recovery… I hate running.

  • October 21, 2010 at 7:59 am

    Ronin kinda looks like one of the “prawns” from the motion picture District 9 while wearing his dirt-bike kid get-up.

  • October 21, 2010 at 10:49 am

    I forgot to mention, it was great seeing some new faces in the 6am class. Well, new to me since I don’t normally go to that class.

    Eric- Sorry your hurt your hand. I couldn’t help but think about the conversation we had just before you did that. 😉

  • October 21, 2010 at 1:35 pm

    What if you can’t reach the pull up bar by jumping from the ground? Stop laughing…

Comments are closed.