Tuesday 130903

REMINDER: September schedule goes into effect today. Details here.

All-levels WOD/Beginner WOD:
A. Thruster 3-3-3-3-3
B. 5 rounds: 20 Wallball 20/14, 10 toes to bar

Competition Team WOD:
Part A. Front Squat 5×2
Part B. For time: 400 meter Farmer’s Carry then 500 meter row for time.

(Photo credit: Alex Robleto)

Diana Nyad makes history in Cuba-to-Keys swim / The TED talk she gave in 2011
All about bone health
Screw the small stuff: focus on the big wins
Why unpacking the shoulder in pull-ups is helpful
Strength vs. technique?

Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
A. Front Squat 3-3-3
B. Annie
50-40-30-20 and 10 rep rounds; for time

Competition Team WOD:

50 sec double unders/paralette jumps
10 sec rest
50 sec thrusters (45/33)
10 sec rest
50 sec sit-ups
10 sec rest

Rest exactly 2 min

50 sec row
10 sec rest
50 sec toes to bar
10 sec rest
50 sec burpees
10 sec rest


  • Amber Rodriguez

    Diana Nyad is such an inspiration. Stories like her’s are the reason I consider “can’t” a reprehensibly bad word.

    • Allison Bojarski

      Agreed, Amber. I just noticed that the 2nd link I’d put up about her with regards to what/how she ate is no longer working so I replaced it with a link to a TED talk she gave in 2011. Definitely worth watching if you can spare the 15 minutes.

  • Brad Hoover

    A: 95-95-105-105
    B: 9:26 Rx

    Quite sore from Barbara yesterday, particularly the pushup volume.

    • Zephan

      I’ve never been so jacked up by anything named Barbara in my life. That workout beat me to a pulp.

      • Brad Hoover

        Yep. That one, and of course Murph.

  • stevenrerickson

    Great Wod this am. Worked up to 115 lbs thrusters
    Then toes to bar and wall balls, we had an 8 minute time cap which has no one made, I got 10wall balls into the fifth set. As a reward for not finishing we got to do 50walking lunges!

  • AndyK

    A: 115, 135, 145, 155, 165
    B: 6:57 Rx

  • Erik D

    A: 85-95-100-105-110
    B: 9:45 Rx

    I pulled something in my back last week doing kettlebell swings. What’s odd is it doesn’t bother me during a workout, only when I try to get off the couch. I hope the workouts aren’t making it worse.

    • Upper or lower back?

      Pain after immobility is actually pretty common in minor muscle tweaks.

      Basically, after you reach the limits of a postural muscle’s strength/endurance, your brain ‘locks down’ the muscle to keep you from putting yourself into a structurally compromising position. It’s that muscle spasm that hurts.

      After you move a bit, your brain lets more slack into the system / unlocks things a bit, whereas after a period of sitting, it’s probably defaulting back to the spasm state.

      The best thing you can do is actually getting steady pressure onto the site of the spasm – say, lying on a lacrosse ball, and contracting/relaxing the muscle until you can lie on the ball without pain. If it’s an upper back tweak, you also probably need to kind of hug yourself / reach overheard / somehow move your scapula out of the way, as it’s the spinal muscle *underneath* the scap that’s in spasm.

      More general point: if you hose yourself doing a movement, talk to a coach about. You can probably learn something from the injury about what you’re doing in a less than ideal way (so you don’t do it again) and get tips for faster recovery (cf., the momentarily-to-be-announced How to Recover seminar with Kyle this weekend), rather than just suffering your way through. 🙂

      • Erik D

        Thanks! It’s more of a “middle back”–the lats on the right side. I had a knot under the scapula last week as well, but a lacrosse ball and some stretches took care of that right away.

  • Kristin

    Coach Kyle’s am results

    • Kristin

      And midday results

  • Zephan

    A) 115#
    B) 7:59 Rx

  • Jim S

    No thrusters for me right now. So, I borrowed from the competition wod:
    A: Front Squat 5×2 205 all sets
    B: 5 rds 20 wall ball / 10 t2b Rx 12:23

    • Jim S

      p.s. I love that Kyle et al post the whiteboards. Except on days when I post the absolute slowest time of the day. 😉

  • Nicki Osborn

    A: 43-48-53-58-63
    B: 6:50 with 6# wall ball and K2E (one day, 10# wall ball, one day!)