Mobility WOD

Four rounds for time of:
20 Walking lunges with a plate overhead (45 lb./25 lb.)
400m Run

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The Perfect Posture Experiment, Core

Jump rope secrets from Buddy Lee, Core (You may have noticed some of your CrossFit friends and their special jump ropes – most are Buddy Lee ropes. Get them here!)
Get to know…….John L.

How long have you been a CrossFitter?
I started crossfit in mid January.

What is your previous sports/fitness background?

What is your favorite CrossFit WOD?
So far none of them are my favorite.

Least Favorite?
My Least Favorite CrossFit Wod, that would have to be all of them.

Your Fran time?
I cant remember what my Fran time was, but trust me it wasn’t that good.

What athlete (CrossFit or otherwise) do you admire most and why?
Prefontaine, he was a great runner and still liked to party.

What do you hope to accomplish by doing CrossFit?
I hope to accomplish strength, speed, and power.

Do you train for a specific purpose (ie, another sport)?
Well, besides for the ladies, no.

What are your CrossFit goals?
To be best.

Do you paleo or zone?
If that means eating chicken fried steak everyday, then, yes.

Would you rather do 100 burpees, 100 pullups or 100 squats?
I don’t know, after 50 of any of those, they all start to hurt.

What do you do when you are not at CrossFit?
I work and travel.

Lifting shoes of Vibram five fingers?
I don’t know, I don’t use either.

What is on your favorite CrossFit t-shirt?
That would be the latest one because that’s the only one I have.

What do you do for warmup?
What ever it says to do on the board.

What do you do for recovery? How often do you take rest days?
For recovery, I drink a cup of coffee and have a dip, and I take a rest day on the Lord’s day.

What is the best piece of advice you’d give a new CrossFitter?
Give it a 110 percent every time you show up.

What do you like best about CrossFit Seven?
I like that it’s a hard, competitive class every day.

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Thursday WOD, March 24, 2011

3 thoughts on “Thursday WOD, March 24, 2011

  • March 24, 2011 at 5:29 pm


    Stellar work 5 crew.

  • March 24, 2011 at 7:00 pm

    8:22* RX

    Hey big props to Andrew for the great coaching and Scott for the painful stretching. Much appreciated.



    * the time at which LA lapped me.

  • March 24, 2011 at 7:07 pm


    Lucas the name of that book is The Warrior Elite by Dick Couch. Well-written account of this Vietnam era ex-Seal following class 228 all the way through BUD/S in ’99/’00. Burned through it on my flights this week.

    Actually I’d highly recommend this book to any of you guys who like books such as Marcus Luttrell’s Lone Survivor. Great insight not only into the challenge that Manton’s about to take on, but also great insights on
    mindset and leadership characteristics. Luttrell is actually mentioned in this Couch book because he finished up with class 228 after he was rolled back from a prior class.

    I was so fired up after reading the book that I didn’t let Lucas lap me today.

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