Mobility WOD

“Book-end 400s”

400m Run

Eight rounds for time of:
4 Chest to bar pullups
6 Burpees
8 Kettlebell swings (1.5 pood – 53 lb./1 pood – 35 lb.)

400m Run

Post time to comments.

“Assisted Pull-ups” with Jami Tikkanen – video [wmv] [mov] was featured on the main site last week….this video shows a new way to use the band! I tried it out yesterday, and I think I picked the wrong band – it rubbed the underside of my arm a little bit. Band selection is the key! Try this and post to comments what you think…..


We have a pretty solid comment filter that doesn’t let the tons of spam and trash get through on the blog (yes, there is a lot of it). That’s a good thing, but I have noticed several of your comments this week have gotten caught up in the filters (I then get an email to approve it). It’s not a big deal, but it makes for a delay in getting your comments posted.

If your comments are getting caught up in the filter (you’ll get a message that says your comment is waiting for moderation), it’s likely you used a different email address, added a new link, or used a different name than you did last time (ie, used all caps or spaced it differently). I get an email for every comment waiting for moderation, but I do miss a few that get locked up in spam. If you don’t see your comments being posted, please let me know! Also, in order to make sure your comments are posted as you type them, please make sure to always use the same name, spelled the same way, attached to the same email address. Thank you!

Happy Texas Independence Day!
Take this Texas History Quiz and see how much you know about the Lone Star State!

Post thoughts to comments.

Wednesday WOD, March 2, 2011

15 thoughts on “Wednesday WOD, March 2, 2011

  • March 1, 2011 at 8:36 pm

    This is the first challenge WOD. If you plan on doing the competition make sure you get this workout done by Friday night. (confirm that with Ryan)

    Sectional workouts for anybody that wants to submit their times will also be held at CF7. There will be a designated time you can come in and be monitored. Time to have some fun!!

  • March 1, 2011 at 9:52 pm

    I didn’t even know we had a team going! That’s awesome guys way to go! I ran it with/behind all them. My first half marathon – 2:00:11 🙂

  • March 1, 2011 at 10:01 pm

    I will be on call tomorrow throughout the day so I will hope to get this one done by Friday night but I can give you no guarantees. What are the rules if I can’t get it in by Friday night?

  • March 2, 2011 at 7:53 am

    Scaled – 19:08 I did all chest to bar ( Sank I didn’t count misses) w/ 1 1/4 pood –

    Glad to see Rudy and Mack showed back up

    Lori, Newly: if Sank would have showed up we would have had all the “Original Roosters”

  • March 2, 2011 at 8:43 am

    15:03 1.5 pood, did pull ups instead of ctbs; WOD was a good mix of things.

  • March 2, 2011 at 10:07 am

    12:15 – Nick – I vote to give you until Saturday

  • March 2, 2011 at 12:55 pm

    Eric Foster is an excellent therapist for those needing emotional support. He take insurance, credit cards, checks, cash, and pawnable items.

  • March 2, 2011 at 4:16 pm

    17:46 RX : hard, but great workout.
    Dike was moving this morning!

  • March 2, 2011 at 6:29 pm

    Posting from phone so I will address Max later.

    12:52 Rx

    Curtis, your time is astonishing! Well done.

  • March 2, 2011 at 7:19 pm

    13:26 RX

    Good workout today, I like this challenge idea

  • March 2, 2011 at 9:00 pm

    I like what Brent had to say. My vote is that I will be allowed to do this on Saturday. Curtis, what was your time?

  • March 2, 2011 at 9:53 pm

    14:01 Rx. Wish I woulda broken 14 but oh well.

    Newley, come back Friday. I’ve missed ya….

  • March 2, 2011 at 10:26 pm

    Curtis had a 9:26
    Next time was an 11:31
    Steven 11:46(i think)
    Top 3 thus far

  • March 3, 2011 at 4:12 pm

    Bummer – I’ll be in New Mexico helping with the twins until Monday. Nice times guys!

Comments are closed.