Mobility WOD

WOD: Competition WOD!
“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups (Sub is 20 pull-ups and 20 dips.)
10 Hang power cleans (135 lb./95 lb.)

Post time to comments.

Current Standings

1. Erica L. 3 points
2. Kristin T. and Amy Kramer (tie) 4 points
3. Leah M. 5 points
4. Marie 6 points
5. Debbie 7 points

1. Lucas A. and Andrew G. (tie) 5 points
2. Miles H. and Curtis D. (tie) 6 points
3. Nick S. 8 points
4. Matt T. 11 points
5. Nick B. 12 points
6. Kyle N. 13 points
7. Brent D. 16 points
8. Bo F. 18 points
9. Robert R. 20 points
10. John V. 22 points
11. Scott S. 23 points
12. John L. and Daniel H. (tie) 24 points
13. Scott L. and David W. (tie) 26 points
14. Tony H. and Stephen H. (tie) 28 points
15. Ty S. and Don S. (tie) 31 points
16. Eric B. 32 points

Note: If you are in the standings and miss a competition WOD, no need to worry! Your score will be doubled and you will continue for the following week. If you miss the third WOD, your score will be tripled, and you can continue. If you miss the fourth week, you are out.


Get to know…..Patrick Woodson!

How long have you been a CrossFitter?
Since October 22, 2009

What is your previous sports/fitness background?
Nothing consistent since high school. Sporadic weight training and miscellaneous sports.

What is your favorite CrossFit WOD?
Anything involving jumping rope , box jumps, back squats, overhead squats and rowing.

Least Favorite?
Anything involving burpees, presses and lots of running.

Your Fran time? 12:30.

What athlete (CrossFit or otherwise) do you admire most and why?
Ladanian Tomlinson. He is a classy guy who has succeeded because he works harder than everybody. Plus, he is a TCU alum.

What do you hope to accomplish by doing CrossFit?
I hope to slow down the horrible aging process that I felt when I turned 40.

Do you train for a specific purpose (ie, another sport)?
No. I just want to get in the best shape I can and live to be a healthy old man.

What are your CrossFit goals?
To consistently beat Hodnett and Sank.

Do you paleo or zone?
Neither. I believe in a diet low in saturated fats and moderation. I can’t live without my oatmeal and little sugar now and then.

Would you rather do 100 burpees, 100 pullups or 100 squats?
100 squats.

What do you do when you are not at CrossFit?
Work and coach my kids in sports.

Lifting shoes of Vibram five fingers?
Lifting shoes and innovates. Those five fingers freak me out.

What is on your favorite CrossFit t-shirt?
I like the brand new ones that came in.

What do you do for warmup?
Not enough. That is why I hurt my shoulder. I try to do what Ryan has on the board.

What do you do for recovery?
Rest, hydrate and eat.

How often do you take rest days?
I found that a M-W-F is all my body can handle. I recently gave my shoulders a rest for 2 weeks and that really helped.

What is the best piece of advice you’d give a new CrossFitter?
Leave your ego in the car. Scale and learn proper technique. Accept the fact that everyone, girls and guys, will be lifting heavier weight than you. Give it time and you will be there too.

What CrossFit certs have you been to or hope to go to?
None. Don’t know what they are.

If you could have dinner with three CrossFit all-stars, who would it be?
I dont know what an all-star is but it would include Luke (I just can’t call him Lucas due to my college years chanting his name during games) and Dike. We could talk about TCU sports and if any Longhorn chimed in, Luke and Dike could take em out. I would also include Andy Platt because he makes me laugh.

What do you like best about CrossFit Seven?
I like the way it makes me feel. I like the way the people support you and encourage you to push yourself.

Any other information you would like the world to know???
Can you tell from the comments above that I am fanatical about TCU? I am also mildly OCD and that plays into my obsession with CrossFit.

Post thoughts to comments.

Wednesday WOD, March 16, 2011

13 thoughts on “Wednesday WOD, March 16, 2011

  • March 15, 2011 at 9:23 pm

    Uh, don’t mean to pick nits here, but I missed competition week 1 and will miss next week’s, so unless you guys are trying to make others feel better, I didn’t intend to be in the competition this month.

  • March 15, 2011 at 9:35 pm

    I am guessing the inability to Rx this wod (ie 21 MU) will eliminate a lot of people from these rankings.

  • March 15, 2011 at 9:37 pm

    Bo-the sub for MUs is 20 pull-ups and 20 dips per round. It’s going to be tough either route – good luck to everyone!!!!

  • March 15, 2011 at 11:56 pm

    You won’t hear this from me very often but that, to me, is some of the most annoying music ever attached to a video.

  • March 16, 2011 at 8:39 am


    I screwed up my cxfit start date. It was 2010, not 2009. Still can’t believe it is 2011.

  • March 16, 2011 at 1:52 pm

    Last place AWWWWW YEA!

  • March 16, 2011 at 4:18 pm

    15:28 RX

    Wow – things got real competitive while I was gone, dang!

  • March 16, 2011 at 5:21 pm

    Great. Thanks for making the comp workout have cleans in it again.

  • March 16, 2011 at 8:37 pm

    12:06 RX. With a well deserved critique of my performance at the end. I’ll do better.

  • March 16, 2011 at 8:44 pm

    First time I have ever attempted MU in a workout. Really didn’t think I could do them (or at least more than a few of them)

    16:11 Rx (except the 21st MU…I failed a couple times so I did 3 PU and 3 ring dips for that last one)

    I am sure form was not CF games worthy, but I am ecstatic I was able to do 20 of them (PR btw) and that was way more gratifying than my slow time.

    Now, I have to work on DU. Ugh.

  • March 17, 2011 at 12:23 am

    First round with MU. Last 2 rounds with Pullups/dips

Comments are closed.