Press 3-3-3-3-3
Push Press 2-2-2-2-2
Jerk 1-1-1-1-1

followed by tabata sit-ups.

Post loads and tabata score to comments.



Here’s the skinny:

1. YOU MUST PUT YOUR NAME, SIZE AND COLOR ON THE WHITEBOARD by Wednesday in order to get your hoodie.

2. There are two options available:
*Regular hoodie (no zipper) – $30 and comes in four colors: black, charcoal, dark heather, and dark chocolate brown
*Zip up hoodie – $35 and comes in two colors: black and dark chocolate brown

You must “PRE-ORDER” your sweatshirt. If you want one, write your name, color preference and size on the white board in Ryan’s office by WEDNESDAY, DECEMBER 21.

Sweatshirts will ONLY be ordered for the names on the board.


I have received several questions of late regarding equipment and mobility…I wanted to post a few links of information, and if any of you have additional links to post, please post them to comments!

First, let’s talk mobility.

Mobility and flexibility in CrossFit is HUGE! I cannot emphasize enough how important it is to stretch and maintain your flexibility. And let’s face it, stretching hurts, and frankly, it’s not all that glamourous. But it is one thing that can have the greatest impact on your long term success in CrossFit. The greater your flexibility and mobility, the greater your efficiency will be in every movement we do, from pull-ups to the Olympic lifts. And as you know, the biggest challenge we face is maintaining mobility in the shoulders, joints, knees, back, etc.

One place to start with mobility is the MOBILITY WODs. These are outstanding!! If something on your body is tight or especially sore, go to this site and search that body part. You will get several different MWODs that will help you in your mobility. DO THEM EVERY SINGLE DAY, and I promise you, you will see results.

Most of the MWODs need a lacrosse ball (get those at Dick’s Sporting Goods for $1), a foam roller or stretchy bands.

Speaking of foam rolling….not all foam rollers are alike. If you want to buy one, you want to make sure to get a high density foam roller – it’s more stiff and will help ease sore muscles. You can also roll on PVC pipe, but if you have never foam rolled before, I would recommend starting with the foam roller and working your way up to PVC pipe. And if you aren’t sure how to foam roll, check out this rolling routine from Core Performance.

Now let’s talk equipment! I was asked about jump ropes last week. There are a million different ones available, and the good news is, if you get one, you can custom fit it for your height. Below are a few vendors who make jump ropes – for those of you who have your own rope and have a preference for a certain kind, post to comments!

Garage Gym Ropes

Again Faster Ropes

Buddy Lee Ropes

Post thoughts and additional links to comments!

Tuesday WOD, December 20, 2011

9 thoughts on “Tuesday WOD, December 20, 2011

  • December 19, 2011 at 7:57 pm

    Great information on equipment and mobility…Another jump rope company which I use it RX Jump Ropes. These have a little bigger and slightly heavier handle, but can be helpful if you struggle with wrist speed or fatigue on a ultra light rope. Feel free to try mine out at the gym if you see it. Check them out at:

  • December 20, 2011 at 7:53 am

    Press: 120 / 125 / 130 / 135 / 140

    Push Press: 135 / 145 / 155 / 165 (fail) / 165 (1 rep)

    Jerk: 135 / 145 / 155 / 165 / 175

    Ryan, you might consider some chain link fence inside the box to keep the looky lou’s out of the powerlifting yard while we’re handling our business.

  • December 20, 2011 at 9:11 am

    i did yesterday’s WOD today. 19:26 Rx running in the wind is no bueno.

  • December 20, 2011 at 9:11 am

    2 Pood I agree – nearly had to shank Walters when he walked on the yard –

    Also I would like to point out to all the new members that the green folding chair also known as “The Lifting Throne” is to be used only by Original Roosters (OR) or Firebase Apache members if you have to ask what is an Original Rooster your not one and stay away from the Throne

  • December 20, 2011 at 9:20 am

    i was scared. they threatened to “shank me” with their luxury automobile keyless remotes while mindlessly discussing covered calls and credit default insurance…bunch of bad mofos…

  • December 20, 2011 at 12:54 pm

    David – I actually laughed out loud.

  • December 20, 2011 at 3:43 pm

    David, please add 24 hours to your time since it was yesterday’s WOD.

  • December 20, 2011 at 5:59 pm

    2pood – hahahahaha! So funny!!!

    Been MIA for almost a week! School handed me my rear on a plate. Looking forward to getting in WODs over the break 🙂

  • December 20, 2011 at 10:32 pm

    Press: 135/145/155/165/175(fail – 2 reps)
    Push Press: 185/195/205/215/225 (fail – 1 rep)
    Push Jerk: 215/225/235/245/255PR!

Comments are closed.