Mobility WOD

WOD: Competition WOD!

For time:
30 reps of Squat Clean and Jerk or Power Clean to Thruster

You pick the weight and rep scheme from the list below; youmust let Ryan know PRIOR to the WOD your weight and rep scheme.

#1: 135 lb. x 30 reps
#2: 115 lb. x 40 reps
#3: 95 lb. x 50 reps

#1: 95 lb. x 30 reps
#2: 80 lb. x 40 reps
#3: 65 lb. x 50 reps

**If you are planning in participating in the monthly competition, you must declare your intent prior to the WOD and post your time to comments here. Squats must be below parallel and jerk must be locked out fully overhead. WOD must be completed by 12:00am Friday night.

Post time to comments.

Want to brush up on C&J technique? Learn from the best…

1. Curtis D . 9:26
2. Andrew G. 10:11
3. Lucas A. 11:09
4. Nick S. 11:27
5. Miles H . 11:31
6. Kyle N . 11:45
7. Matt T . 12:07
8. Brent D . 12:15
9. Bo F . 12:52
10. Robert R . 13:17
11. John V . 13:26
12. Scott S . 14:01
13. Stephen H. 15:56
14. Don S . 17:15
15. Daniel H. 18:13
16. Ty S . 18:15

1. Amy K . 17:46


CrossFit Endurance posted a link for Competitor Magazine online (it’s free!). The current edition has a profile of Kelly Starrett, our MWOD guru, as well as several runners. Check it out!

I went to Luke’s Locker on Sunday to get a pair of Nike Free’s, and the guy who helped me had on a pair of New Balance Minimus Trail shoe. These shoes are really cool because they have a Vibram Five Finger sole and look like a regular shoe on top. They are available now online, at Fort Worth Running Co., and will be a Luke’s Locker around the 16th of this month. Gary, the guy who I talked to, said the orange pair in this picture are a trail shoe, and there is a street running shoe like this available as well.

Almost a new world record!


Iranian weightlifter Behdad Salimi has set a new world record in the super heavyweight category with a lift of 214 kilograms (470 POUNDS!!!) in the snatch during a national championship competition. (**The footnote: **Turns out, this isn’t a world record. The current world record is 217 kg (477 lb.).)

The 21-year-old Salimi finished in first place in the +105kg category of the Mahmoud Namjoo Weightlifting Championship, which ended on Friday in the northern Iranian city of Rasht.

He was successful on his first attempt at 208 kg, and then lifted 214 kg for the second but decided not to make a third attempt.

Post thoughts to comments.

Wednesday WOD, March 9, 2011

24 thoughts on “Wednesday WOD, March 9, 2011

  • March 8, 2011 at 6:59 pm

    I think I may do more reps and less weight

  • March 8, 2011 at 7:13 pm

    I thought the WOD today was the competition. That’s why I tried kind of. Ryan knows I can’t do a clean so he puts it in every competition workout because he doesn’t want me to embarrass the class.

  • March 9, 2011 at 11:53 am

    3:25 @ 135#
    This one hurts

  • March 9, 2011 at 11:57 am

    13:53 @ 95#

    My back has been tightening up during workouts lately. Does anyone have something that can remedy this? The pain gets to the point where I don’t even want to finish the wod.

  • March 9, 2011 at 12:20 pm

    7:45 @ 95#. If I had it to do over I’d do 115# and 40 reps instead. Fun workout. First Rooster class I’ve been to in a month or so. Damn it’s gotten big. Good to see Rusty,Mack and Felton in the house. Breakfast at the Daybreak after Fri’s WOD.

  • March 9, 2011 at 12:40 pm

    is it too early to pronounce Miles the winner this week…damn.

    Question: understanding that 4,000+ #s goes overheard, are all 3 choices of #/reps producing the same outcome?

    135# for me will be awfully slow.

  • March 9, 2011 at 1:13 pm

    5:21 with 135#
    Stayed with Miles rep for rep until we got to the 2nd rep.

  • March 9, 2011 at 1:31 pm

    6:42 @ 135

    Felt like it took forever to get through.

    I will declare Miles the champ now! Good thing there is no bonus for margin of victory.

  • March 9, 2011 at 2:18 pm

    For WODs 1 & 2.
    C- 14:47
    M- 14:56

    You have a 9 second lead. You’re currently wearing the target!

  • March 9, 2011 at 2:23 pm

    Since I am out of town until Friday evening, I am not sure I am going to be able to participate unless there is a waiver for a Saturday attempt.

    Miles, I am not sure cumulative time is how Ryan is adding this up. I think it is more of a point system like in the games. Though, I could easily be wrong (ask Sheridan).

  • March 9, 2011 at 2:59 pm

    Ross, referring to himself in the 3rd person, reads over the daily comments regarding the competition wod as he plans to make it to the 4:15 class. Despite every overly-competitive cell in his body, he knows he can’t win. 135? 95? What will he do?

    In the words of Terry Tate – Office Linebacker. “Here come the pain train baby! wooo wooo!”

  • March 9, 2011 at 3:04 pm

    Terry Tate is my Idol!

    Yes Bo, you are correct. It is a point system. Add up your rank in each wod, and low score wins.

  • March 9, 2011 at 3:48 pm

    Thrusters suck.

  • March 9, 2011 at 4:15 pm

    scaled – 19:35 @ 95# 40 reps squat clean & jerk

    Thw whole time the DEAD song was rolling through my head…..”what a LONG strange trip it has been………”

  • March 9, 2011 at 4:41 pm

    Ross strategized 7:44 at 95lbs

  • March 9, 2011 at 5:02 pm

    Whhooops. I miss posted. 7:44 with 115lbs

  • March 9, 2011 at 6:24 pm

    9:24 50 reps at 65 lbs
    jeez Miles!!!!!!!

  • March 9, 2011 at 7:22 pm

    Scott did not strategize, or else he wouldn’t have missed the 18th clean. Twice. Then taken a walk outside to curse loudly.

    9:49 at 135#.

  • March 9, 2011 at 7:34 pm

    I know it’s a point system.

  • March 9, 2011 at 8:36 pm

    check this out! If anyone is interested post to the blog. I’d love to have a team from CF7 compete in the open!

  • March 9, 2011 at 11:11 pm

    Under 6, but only used 55#/30 reps….at the 9 a.m. class I’ve had more coffee!!

  • March 10, 2011 at 9:03 am

    did the WOD today. 8:57 with 115# and 40 reps

  • March 10, 2011 at 9:30 am

    It may be flexibilty. My back tends to lock up. Starting focusing about 15min a day on quads, hip flexors, hamstrings and low back. It’s made a difference in daily pain and during workouts.

  • March 10, 2011 at 12:15 pm

    135lbs – 4:43

    Ouchy. I remember now why I lift singles. Unreal Miles. I saw 3:20 pass on the clock and felt depressed.

Comments are closed.