5 minutes of Double-unders

50 Pull-ups goal is to go unbroken, post number of breaks

150 Wallballs for time

Compare to April 12, 2010. Post time to comments.


Justine is in the running to carry the Olympic Torch in London in 2012! She needs our help to get selected so please vote for her here!!!


Donovan Ford lifts for Team USA, and he cleaned 210kg (462 lbs.) on Saturday:

AH-MAZING. Watch the video again, and watch for a few things:

1. Check out his starting position, and watch his hips when he starts to move. His hips and back rise TOGETHER, which is so critical in Olympic lifting. Often we see lifters in CrossFit lift their hips first, causing their back to get parallel to the floor. Donovan keeps his chest up and back angle the same until he gets to the all important third pull, the FINISH!

2. Let’s talk about the finish….the average refrigerator weighs 400 pounds. Donovan moved 462 lbs., so he basically cleaned a refrigerator full of groceries. Think about that…the only way he can do that is if he generates momentum on the barbell by getting a good finish. Watch his shoulders – see the shrug? At that point, he moves his body DOWN AND AROUND the barbell. No arm bend there….You can’t clean a refrigerator full of groceries by pulling the bar up. You have to drive your body DOWN.

3. Check out his elbows – he moves them around the bar FAST, and once they are set, they only drive up. That’s hard to do, especially when you are at the bottom and coming up out of a heavy squat.

4. Lastly, watch his feet. He doesn’t jump high, he jumps hard and fast. Fast feet make all the difference in moving heavy weight.

Post thoughts to comments.

Wednesday WOD, September 7, 2011

15 thoughts on “Wednesday WOD, September 7, 2011

  • September 6, 2011 at 8:24 pm

    Gross!!!! Pull ups then Karen – explain – next week is it Triple Murph???

  • September 6, 2011 at 9:14 pm

    and please don’t say G.P.P.

  • September 7, 2011 at 6:31 am

    Workout looks fun today, sad I’ll miss it.

    Wanted to mention how much I’m loving workout out at seven. Even after three weeks it already feels like home. Thanks Ryan, Amie, etc. for being so welcoming and helpful. Look forward to improving with y’all for a long time!

  • September 7, 2011 at 8:44 am

    50 / 4 pull ups 25, 10, 11, 4
    Karan 8:04

  • September 7, 2011 at 9:39 am

    5 rds of pullups: 10, 10, 8, 8, 7, 7
    13:47 with 16# wallball
    Got punched in the face around wb 41. Nice bruise.
    Who is ever going to believe I had a gym accident?

  • September 7, 2011 at 10:01 am

    Another rough day for me.

    Got 35 before I dropped. Then dropped again at 47.

    Karen kicked my butt. Last pace for the rooster class: 11:31

  • September 7, 2011 at 1:46 pm

    9:42 and quads were on fire! Hadnt done Karen in a LOOOOOONG time.
    Pullups were 25/33/43/50. 3 drops.

    Oh yeah, its Angie.

  • September 7, 2011 at 5:03 pm

    Okay I lied, I did make it to the box today, and I beat frank the tank for the first time!

    Pullups: 31/44/50 – 2 drops

    Karen – 9:18

  • September 7, 2011 at 5:21 pm

    Pullups: 30/40/48/50 — 3 drops

    1/2 Karen — 4:01

    Good 5pm crowd

  • September 7, 2011 at 5:38 pm

    Pullups 32/41/50 – 2 drops

    Then the kick in the pants. Got loopy after 20 wallballs, started seeing nuns at 30, forgot my own name shortly thereafter, and struggled to 85 before I decided I’d be the example Ryan would use for the 5 and 6 class regarding ‘mental weakness.’

  • September 7, 2011 at 5:39 pm

    24, 32, 40, 47, 50

    Karen – 6:26. My quads are still screaming for mercy. .

    Tough week this week.

  • September 7, 2011 at 7:27 pm

    pullups: 40. 10
    caryn: 9:10

    those pullups killed my shoulders! destroyed my karan time. thanks amy! i was planning on quitting halfway through karen.

  • September 7, 2011 at 8:34 pm

    Almost forgot…WELCOME BACK FAITH!

  • September 7, 2011 at 9:36 pm

    Thanks Lynn! Fun to see everyone 🙂

Comments are closed.