Mobility WOD

Three rounds for time (4th round optional):
30 Kettlebell swings (1.5 pood/1 pood)
30 Burpees
30 Sit-ups

Post time to comments.

(All schedule classes are still on for Wednesday!)

Do you have plans for Super Bowl Sunday? We are in the midst of planning a CrossFit Seven Super Bowl Bash and want to gage who all is interested in coming! Post to comments!


I read an article in Outside Magazine last week about the “shoeless revolution”, aka Five Fingers. At first I thought it was another pitch to get all of the non-five-finger wearers to ditch their tennis shoes…what I found instead was more intriguing. Not only did they profile five-fingers, they put the spotlight on all of the footwear industry’s move toward thinner soled shoes. There is an estimate that 25% of all shoes sold next year will be of the minimalist variety…..what does this mean for the consumer?

“Without a question, it’s the biggest revolution we’ve ever experienced,” says Curt Munson, owner of Michigan-based Playmakers, one of the country’s top running retailers. “The whole running industry is evolving.” This is a good thing. New research suggests that by helping you mimic the way a barefoot runner strides—that is, gently landing on your forefoot or midfoot—minimally padded shoes can make you faster and more efficient, improve your form, and theoretically reduce injuries. But there’s one big caveat: a sudden switch from thickly to barely padded shoes is a terrible idea. What’s gone missing in the rush to run like our ancestors is the fact that our modern lifestyles have left our feet pampered and ill-prepared to go bounding down the trail in sandal-like shoes. Any transition has to be gradual, careful, and calculated.

Don’t chuck your traditional training shoes out the window, though. There’s still no hard evidence that minimalist shoes—and the more natural stride they promote—will lower your risk of injury. And abruptly switching to featherweights, or even just models that are lower to the ground and less padded, will only increase the odds of injury. “If you transition too quickly, you’ll probably get hurt,” says biomechanist Iain Hunter, an associate professor of exercise science at Brigham Young University. Even so, if you’re like most runners, there’s a good chance you’re wearing more shoe than you need—and easing into a more sparsely padded one will almost certainly help improve your form and make you a faster, more efficient runner.

Read the full article here. I am interested to hear from those of you who switched over to the Five Fingers if you experienced a rough transition period…. Post thoughts to comments.

Wednesday WOD, February 2, 2011

10 thoughts on “Wednesday WOD, February 2, 2011

  • February 2, 2011 at 8:14 am

    15:51 with 1.5 pood; dress warm

  • February 2, 2011 at 8:58 am

    3 rounds with big KB 16:05:55

  • February 2, 2011 at 9:41 am

    19:34 w/ 44lb KB. The box was quite chilly for the 6:00 am, very few roosters too.

  • February 2, 2011 at 5:28 pm

    20:08 w/44lb KB.

  • February 2, 2011 at 6:20 pm

    Made a bad mistake eating too close to the workout. 21 something with 44#. Fought nausea and dizziness from the first round. Awful.

  • February 2, 2011 at 6:26 pm

    11:57 35# three rounds

    Made me wheezy

  • February 2, 2011 at 6:34 pm

    17:43 RX, tough adjustment to the cold, but good WOD

  • February 2, 2011 at 8:17 pm

    My driveway is a solid ice hill – I can’t get out! I hope it gets warm enough to get out tomorrow!!!

  • February 3, 2011 at 2:14 am

    15:07 w/44 lb KB

  • February 3, 2011 at 11:01 am

    11:14, 1.5 Pood, 3rds. 15:26 4th round

Comments are closed.