Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

12 minutes to work to a heavy Snatch


Five rounds for time of:
400m Run
15 Overhead Squats (95 lb./65 lb.)

Compare to May 4, 2011.

Post snatch loads and Nancy time to comments.


One of my coaching friends recently told me about GOAT TAPE. It’s crazy sticky, and you cannot sweat it off. I ordered a roll – it’s flat AMAZING. Plus, it was designed by CrossFitters for CrossFitters – can’t beat that!

You can order it here.


The CrossFit Games start NEXT WEEK! If you’ve never experienced the Games, get ready, because you will be glued to the coverage, watching athletes compete for the title “Fittest Man/Woman”.

We’ve watched athletes compete in Regionals and have already seen some very impressive performances, so seeing the best of the best go head to head – there’s really quite nothing like it! Be sure to follow the CrossFit Games site for the most up to date information regarding the Games coverage and results!


Speaking of the Games, I had an interesting conversation last week about CrossFit that made me realize how much CrossFit has changed since the old days back in 2006….back in the day, there was only one site, the Main Site, and there were very few videos/resources available. You got the CrossFit Journal once a month in a PDF, the Games were on a ranch in California, and facebook wasn’t around to post your vacation handstand photos on. There weren’t any boxes around to go to, so you were on your own either at a globo gym or in your garage, and if you didn’t know how to do something, you had to find a demo video on the main site. A 4:00 Fran time was something to marvel at….

How times have changed! Now days, you can find more information on CrossFit than ever before, and some of those original resources often get overlooked, or new CrossFitters don’t even know they exist. Below are several helpful links you may not know about:

1. CrossFit HQ, The Main Site – the mother ship. Everything you ever wanted to know about CrossFit can probably be found here. If someone says they are following the “main site”, these are the WODs they are doing.

2. How to become a CrossFit Coach: Level 1

3. CrossFit Specialty Courses: Want to learn more about mobility, kettlebells, Olympic Lifting, endurance and more? You can register for one of these courses (you do not have to have a L1 in order to attend the specialty courses). If you are on the fence about which course is the “best” one to take, take the Olympic Lifting one :). I know, I’m biased because I’m on Coach B’s staff, but it seriously is the best one (CF7 is hosting an Olympic Lifting Course in October 2014 – sign up NOW – it will sell out quickly once it’s posted on the main site, so you have an opportunity to reserve your spot now – see the link on the side bar on the left to register ——————————>>>>>>>>>>>>>>>>>)

4. The CrossFit Journal: Every article ever written by CrossFit is on this site, and there is a wealth of information here about any topic you can think of: nutrition, lifting, WODs, cool CrossFit people across the country, you name it.

5. The CrossFit Games: If you haven’t spent a lot of time on this site, you will next week. The Games are coming!

If you have a favorite CrossFit site or resource, please post to comments.

Wednesday WOD, July 17, 2013

7 thoughts on “Wednesday WOD, July 17, 2013

  • July 17, 2013 at 9:02 am

    Every min on the mi for 20
    12 wall balls
    8 toes to bar
    800m run

  • July 17, 2013 at 9:44 am

    Nancy – 17:47 far from my 13:38 PR three years ago. Need to start running again or doing Amy Ks program.

  • July 17, 2013 at 12:05 pm

    18:40, my first time…..

    Eh, running sucks.

  • July 17, 2013 at 12:51 pm

    16:4something….I forgot.
    First time-need some more running!

  • July 17, 2013 at 7:52 pm

    23:37 rx pr

    That is such a demoralizing wod. Its been 3 hours since I finished and I still don’t feel right.

  • July 17, 2013 at 9:58 pm

    17:30 nancy was mean

  • July 18, 2013 at 7:21 am

    I did a Rowing Nancy today- 16:54.

Comments are closed.