L-sit holds

21-15-9 reps of:
Handstand push-ups
Ring dips

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in 2006. “JT” is the first HERO WOD CrossFit did, first posted July 5, 2006. Read through some of those initial comments, and you’ll see comments from men who served with JT.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

Post time to comments.


The CrossFit Games start Friday in California! If you haven’t ever watched a CrossFit competition live, this is THE EVENT. There is a LIVE WEBCAST that will start on Friday morning…be sure to tune in! You will be inspired and awed by the intensity, speed and skill of the athletes at the very top level. No athlete has ever repeated as a Games champion….watch to see if this year is the first!

If you miss any of the action, there will be archived footage to watch later.

I came across a link last week, Jon Boy’s Top 5 Olympic Lifting Videos, and it intrigued me. I watch ALOT of Olympic Lifting videos (I know, a real shocker)….sometimes, I’m searching for just the right video to post for you guys, for Coach B or for my CrossFit friends around the US, and more often than not, I get sidetracked watching a zillion videos, learning different techniques and coaching tips. I’m always amazed to watch athletes move more weight overhead with lightening speed, than I can barely, if even, deadlift off the ground.

It’s hard to narrow down my top five favorite videos, but Jon Boy’s Top 5 inspired me to find my favorites….I narrowed it down to six 🙂 :

My friend Tracy Fober made this video – it’s really cool to watch two lifters hit the same positions simultaneously.

Matthias Steiner from the 2008 Olympics – this lift was a PR lift for him, 5 kg more than he’s ever lifted. His wife died in a car accident right before the start of the Olympics, and when it counted, Steiner made the best lift of his life.

An eight year old who clean and jerks 165 lbs….

Pyrros Dimas because he’s just awesome…..

Another Dimas C&J – watch how long he keeps his shoulders in front of the bar, then gets a big FINISH and moves his body down and around the bar:

Lastly, because I want to lift like a girl :)….

Do you have a favorite video? Post a link to comments!

Wednesday WOD, July 27, 2011

13 thoughts on “Wednesday WOD, July 27, 2011

  • July 26, 2011 at 10:18 pm

    JT is a highly skill dependent wod… If you use appropriate scaling, you can make it a great wod no matter your skill level. If you can not do hspu, try elevating your feet on the tire or a box, then dips can be done on the bar or off the edge of a box…or even with band assist on the rings! Basically, I would work toward using a resistance or scaled option that will allow you to get thru about 15 reps before you break in the first set. This is a hero wod, so I believe you should go all out, just like the wod’s name sake who gave his life in support of this country! I’m always honored to get to do a hero wod, I hope you will feel it too.

  • July 27, 2011 at 7:55 am

    18:19 – one rep at a time!

  • July 27, 2011 at 8:02 am

    16:48rx- Gor through the first round no problem, Second round a little slower. But the third round killed me. It took me almost 5 min. to do 9 hand stand push ups. My arms just gave out. Plus the one no count sucked. Thanks for call that one out ryan.

  • July 27, 2011 at 8:04 am

    18:08 sub HSPU w/ 95 press & banded dips on bar not rings.

  • July 27, 2011 at 8:47 am

    Not to say I told you so, but i DID call the “swimming” event this year in the games. They have to keep expanding the skills and make the spectator experience more interesting. There is a limit to how much fun it is to watch people do KB swings and squats. Crossfit stays fresh as long as thats possible.

    Look for the games to feel much like a combo of American Gladiators, a fashion show, and a motivational seminar rolled into one. Which is badass.

  • July 27, 2011 at 2:49 pm

    So many subs today, brutal shoulder workout. Moved to double ab mat on second set as shoulders were BLASTED, and banded dips, of course. 16:31

  • July 27, 2011 at 4:06 pm

    Angie, I agree, my shoulders were wrecked! I used the band for dips, but got hspu for all 45, even though they were ugly and the neighbors may wonder what all the banging was about. 20:15

  • July 27, 2011 at 6:55 pm

    25:28 Rx. Never have to letters looked so pretty together as the R and the X. Killer two workouts back to back the last 2 days. Thug life.

  • July 27, 2011 at 8:43 pm

    23:24. Got through the first round of 21 HSPU ok, had to switch to 95# press for rounds 15/9 in place of HSPU

    Kipping on the ring dips helped a lot, thanks for the lesson Ryan — another tough workout

  • July 27, 2011 at 9:27 pm

    23:08 Rx on first 21 then 1 abmat for 15-9.

  • July 28, 2011 at 11:28 am

    Missed out on JT Wednesday so I did it Thursday in 14:59. The kipping saved me on the HSPU and ring dips but I still need to figure out a way kip pushups.

Comments are closed.