Mobility WOD
Gymnastics WOD


Max weight rack jerk 1-1-1

followed by as many rounds as possible in 12 minutes of:
5 Pull-ups
10 Ring dips
15 Box jumps

Post jerk weight and completed rounds to comments.

When I started CrossFit four years ago, I followed the WODs on the main site and read all of the comments faithfully every day. Though I continue to have training periods where I follow the main site, I don’t always have time to read all of the daily comments. There is however, one exception…every Sunday for the last few years, I go to the main site and look for “Sunday Musings” by Bingo (aka Darrell White). “Musings” are little nuggets of wisdom that remind me there are multiple ways to apply CrossFit to every day life, and though we take our WODs very seriously, we also have to keep everything in proper perspective.

Bingo is a true asset to the CrossFit community, and he, better than anyone, explains how CrossFit at its core is YOU vs. YOU. This excerpt is from Sunday Musings this past weekend on

Little victories

I spent part of yesterday afternoon watching Mrs. Bingo’s first ever equestrian competition. It was actually her first competition in anything, ever! One of her teammates, a women in her 30’s I believe, had a day that exceeded the expectations of everyone who knows her and her horse. The horse, you see, is a “project”, and that means exactly the same in the horse world as it does every where else in sports.

Despite universal praise from trainers, teammates, and spectators in the know, this young woman found none of the good in her performance because it didn’t measure up against the other, fancier horses or other, more experienced riders. She took a victory and turned it into defeat by forgetting what the competition was for her rides. Like any rookie it was you (and your rookie horse) vs. you, and darn it if she didn’t win! She just couldn’t get herself to accept the victory.

Mrs. Bingo, spent a little time with her cataloging those triumphs. She pointed out the need to not only notice those little victories but to REVEL in them. And not only on a horse but in the daily rides that constitute regular life. In many ways our day-to-day lives are also you vs. you, and you can’t really win the bigger games if you can’t be happy about the tiny gold medals that come with the tiny victories when it’s you vs. you.

Post thoughts to comments.

Wednesday WOD, May 11, 2011

13 thoughts on “Wednesday WOD, May 11, 2011

  • May 10, 2011 at 8:13 pm


    What a nice post! Thanks so much for your kind words. Crossfit, and the Crossfit community, has been a lifeline for me as I enter mid-life. How pleased I am to be a tiny part of your Crossfit life!


  • May 10, 2011 at 10:44 pm

    Cf7 regional team voting: if you competed in the CF OPEN, please take a minute to cast an vote for who should represent cf7 at regionals. 17 names are on the ballot and you can even write in a name…you don’t have to have competed to go to regionals, we’ll decide together who should go. We need 4 guys and 4 girls. Cost is $37.50 each. We will get hotel rooms, so if anyone wants to go cheer…post here or let me know by Friday.

  • May 11, 2011 at 7:24 am

    There are only two popular guys, and we all know who they are. Can we then send six girls? Don’t forget Faye and Ivy. They both kick ass.

  • May 11, 2011 at 7:34 am

    Well guys im going to take my name out of the hat bc I think that it will be unfair to everybody else.

  • May 11, 2011 at 8:18 am

    Where’s the ballot?

    I’m voting for Karli (who for what ever weird reason isn’t listed on the CF7 Games page). If there is a word puzzle or math problem she will be decisive. Or the ultimate WOD, stand flat footed and touch the ceiling.

  • May 11, 2011 at 11:02 am

    215# PR
    7 rounds, 5 PU, 8 RD

  • May 11, 2011 at 11:21 am

    8 rounds, 6 dips

  • May 11, 2011 at 3:54 pm

    7 Rounds + 10 Dips

  • May 11, 2011 at 5:30 pm

    I cleaned 215 pr but I couldn’t jerk it

  • May 11, 2011 at 7:24 pm

    LOTS OF GREAT LIFTING this afternoon!!! Heavy weights moving around makes my heart happy!! I’m so glad all of the girls came to lift today too – strong work, ladies!!!

    CODY – Congratulations on the clean PR! They are getting easy for you!

  • May 11, 2011 at 7:48 pm


    6 rounds +5 Pullups

    (done with a band, and dip station with a band)

  • May 11, 2011 at 8:02 pm

    YAY JO!! Welcome back!!!

Comments are closed.