Mobility WOD

Deadlift 3-3-3-3-3

followed by three rounds for time of:
15 Burpees
15 Pull-ups

Post loads and time to comments.

Before you deadlift, READ THIS. KEEP YOUR CHEST UP, and do not round your back. If your back looks like this in your starting position, you are in trouble…..


Ryan was talking about breathing technique yesterday and breathing in two blocks and four blocks. He listened to a radio interview with Mark Devine, creator of SealFit, where Mark details proper breathing techniques and mental fortitude. Mark did 1,000 pushups in 39 minutes, beating every recruit in the contest…..the man knows a thing or two about how to breathe….check out the radio interview here (the link for the radio interview is in the top box on the right).

Get to know……Robert R.!

Q: How long have you been a CrossFitter?

A: I did the CF main site daily WOD for a year back in 2008. Then I did CF and CF football (CF football did not work for me) intermittently before I joined CF7 late last fall.

Q: What is your previous sports/fitness background?

A: Played HS football and football my freshman year in college. Then I just lifted and ran for the next several years before I started working in some martial arts training. I did Thai boxing and Judo for a few years. Then I started Brazilian Jiu Jitsu in 1999 and have been doing that ever since.

Q: What is your favorite CrossFit WOD?

A: Any hero workout. Those are sad occasions, but I know I’d like to be honored that way if I died in the line of duty. I’d like to attempt “RJ” one day because I like rope climbing and he was a police officer, SWAT officer.

Q: Least Favorite?

A: I don’t really have a least favorite.

Q: Your Fran time?

A: I honestly can’t remember, and we did it just a few weeks a go. I just try to work my hardest whatever the workout is.

Q: What athlete (CrossFit or otherwise) do you admire most and why?

A: Marcelo Garcia because he’s a 4 time World BJJ champion and 3 time ADCC champion. Also Rubens “Cobrinha” Charles, who’s a 4 time world jiu jitsu champion. Watch the video below and see his forward and backward box jumps at 1:27. I tried backwards box jumps after I saw him do this, and it wasn’t pretty.

Q: What do you hope to accomplish by doing CrossFit?

A: It’s already helped my bjj. I want to be able to keep chasing bad guys as long as I can. I’ve been in situations in my job and outside of work where I feel like my pulse hits 180, I want to quit, and I’m asking myself, “How the Hell did I get into this? How the Hell am I going to get out? And why have I not been working out harder?!” I think Crossfit is the best workout program that physically and mentally prepares me for my physical worst case scenario.

Q: Do you train for a specific purpose (ie, another sport)?

A: Jiu Jitsu, my job as a police officer, and life in general

Q: What are your CrossFit goals?

A: To quit being such a pansy.

Q: Do you paleo or zone?

A: Im a paleo guy. Fairly strict I think but I really don’t know what I’m doing. I haven’t had a soft drink since October and for about two years before that I had a Coke EVERY day.

Q: Would you rather do 100 burpees, 100 pullups or 100 squats?

A: Burpees would be the hardest for me so I’d do them.

Q: What do you do when you are not at CrossFit?

A: This list should end with “and a partridge in a pear tree.” I work, chase kids, dogs, yard work and burden my wife. Of significance my family owns land, and we have cattle. You will find me at the Ross Farm most days off. I know I don’t seem like the agricultural type but I’m a fairly capable ranch hand. My horse is a four wheeler

Q: Lifting shoes of Vibram five fingers?

A: Five fingers. I started wearing them at Christmas and then got away from them. I’m going to get them back out when the weather warms up a little more.

Q: What is on your favorite CrossFit t-shirt?

A: The new Crossfit Seven one! How do you not like a shirt that works in Proverbs 27:17 in a cool way, and it ring so true? I’m proud to wear it!

Q: What do you do for warmup?

A: Run. I used to run but this is hard at Seven because I like to listen to the witty banter between members. It’s like it’s dialogue written by Diablo Cody.

Q: What do you do for recovery? How often do you take rest days?

A: I try to rest on the weekends but I usually I end up at the farm doing manual labor.

Q: What is the best piece of advice you’d give a new CrossFitter?

A: Just keep showing up. If you can just keep showing up, not unlike a lot of things in life, you will get better.

Q: What CrossFit certs have you been to or hope to go to?

A: I won’t be going to any. I put my trust in Ryan, Amie, Kristin, Miles, Andrew, and everyone else to teach me and give me feedback.

Q: If you could have dinner with three CrossFit all-stars, who would it be?

A: I think this question may be designed to get me into trouble. Uhhh I’m not thinking of having dinner with any of the hot chicks.

Q: What do you like best about CrossFit Seven?

A: I love it that the restrooms are right where everyone can hear everything. It’s the Along Came Polly design. JUST KIDDING! I like the people, of course!

Q: Any other information you would like the world to know???

A: I’ve already revealed a lot more than I usually do, so nope.

Post thoughts to comments.

Tuesday WOD, March 22, 2011

10 thoughts on “Tuesday WOD, March 22, 2011

  • March 21, 2011 at 9:10 pm

    Those were the best answers ever on a “Get to Know . . .”

  • March 22, 2011 at 6:44 am

    DL – 315
    Burpee & pull ups – 5:21

  • March 22, 2011 at 7:45 am


    8:01 on metcon; need more pull up stamina

  • March 22, 2011 at 9:47 am

    Ronin that’s not us. I wish it was! There’s certainly a market for organic and grass fed if people like the flavor and they are willing to pay for it.

    Thanks, Andy. I hope you make it back as soon as you are able. I know what the frustration is like for an active person to have to stay away. But as a physical therapist once told me, “The slower you go, the faster you’ll get there. “

  • March 22, 2011 at 4:48 pm

    No Count!!


  • March 22, 2011 at 6:48 pm

    2:51 on metcon. Yay!!

    I don’t deadlift

  • March 22, 2011 at 7:46 pm

    315# 3:26 metcon. And yes I had do a few extra pullups for no counts.

  • March 22, 2011 at 8:27 pm

    Yes, I did 6 rounds because I clearly started too low.

    Then after all this I did PR 245 for one rep!!!!!!!

    Pullups weren’t pretty, I tried to start with the blue band which just wasted my muscles, made it through the first 10 like that. Green banded it for the rest
    6:47 I think, slow and painful

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