Warm up:
200m Row
100m Run
10 Squats
5 Walkouts
5 Pull-ups

15 minutes to work to a heavy clean

For time:

10 rounds of Cindy (one round = 5 pull-ups, 10 push ups, 15 squats)
followed immediately by 5x400m sprints with 1 minute rest between each run

Post time to comments.


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Click here for a list of 9/11 service activities or serve at your favorite local organization!


Get to know……Eric W.!

How long have you been a CrossFitter?
It will be one year at the end of August.

What is your previous sports/fitness background?
Basketball, Baseball, Basic weights, and cardio

What is your favorite CrossFit WOD?
I like the big countdown-style ones, 100, 90, 80, etc.

Least Favorite?

Your Fran time?
Not sure… it’s been a while since we knocked that one out.

What athlete (CrossFit or otherwise) do you admire most and why?
Right now I’m pretty impressed with LeBron James. That kid was on the cover of Sports Illustrated as a Junior in high school. He came into the NBA @ 18 and has been a three-time league MVP, won a world championship, and two gold medals. He made some bad decisions along the way and played really bad at the wrong time, but he got his mind right and had one of the best years in the history of the NBA last year.

What do you hope to accomplish by doing CrossFit?
To feel healthy and challenge myself mentally and physically.

Do you train for a specific purpose (ie, another sport)?
Initially, it was to put on some weight and get stronger. I gained 15 lbs pretty quick. Now, I would like to dunk a basketball again.

What are your CrossFit goals?
Most mornings, it’s usually to just finish before Mitch. Long term need to work on minimizing my breaks during workouts and strengthen my grip.

Do you Paleo or zone?
Neither… I go the other way. Heavy calorie, protein, and carbs.

Would you rather do 100 burpees, 100 pullups or 100 squats?
Squats! It’s not even close.

What do you do when you are not at CrossFit?
I’ve got two kids (5 and 2) so I’m usually chasing them around. I like going out to live music, dinner, and movies. Plus, I try to catch one of my wife’s yoga classes when I can.

Lifting shoes or Vibram five fingers?
Neither… thinking about switching to the Nano 2.0 soon

What is on your favorite CrossFit t-shirt?
Sweat stains

What do you do for warmup?
Lots of stretching and whatever is prescribed by Dr Ryan

What do you do for recovery?
How often do you take rest days? Usually lay on the floor for 5-10 minutes then have a recovery drink. I take a day or two off between workouts.

What is the best piece of advice you’d give a new CrossFitter?
Swallow your pride… watch and listen… don’t be afraid to ask for help.

What CrossFit certs have you been to or hope to go to?
Haven’t thought about that yet.

If you could have dinner with three CrossFit all-stars, who would it be?
Does Ryan count?

What do you like best about CrossFit Seven?
LeanFit is awesome. It is a great workout and perfect for those of us not that interested in snatches and muscle ups.

Post thoughts to comments.

Monday WOD, September 10, 2012

7 thoughts on “Monday WOD, September 10, 2012

  • September 10, 2012 at 7:18 am

    207# / 19:05. Great weather this morning!

  • September 10, 2012 at 9:50 am


    Runs felt slow.

  • September 10, 2012 at 12:08 pm

    120# clean-PR

  • September 10, 2012 at 12:43 pm

    OK, I won’t post my numbers, BUT, first time finished “Cindy” with NO rubber band on the pull ups!!! personal victory….I guess this is something I wanted to achieve before I am 54 – tomorrow!!!

    Great morning at the box…..beautiful weather!!

  • September 10, 2012 at 12:54 pm

    Lori that’s awesome! Congrats! That’s one of my many goals right now-pull ups with out the band!

  • September 10, 2012 at 1:11 pm

    Happy Birthday Lori!

    231 # Clean
    20:03 WOD (Rowing 400s)

  • September 10, 2012 at 9:39 pm

    Clean pr at 155. Very excited!!!! The wod hurt it was rx’d ish at 29:15

Comments are closed.