Tuesday 131001

All-levels WOD/Beginner WOD:
A. Deadlift 3-3-3
B. “GI Jane”: 100 burpee pull ups for time

Competition Team WOD:
Part A. Front Squat 5×2 reps
Part B for time. 3 rounds: 50-yard bear crawl, 50 foot standing broad jump, 50 sit ups

(Photo credit: Alex Robleto)

Barbells for Boobs, Oct. 12th
The benefits of knee sleeves
Roll over? Fat chance
The final word on butt wink
Interview with Israel Halperin – Athlete, trainer, and researcher
Fundamentals make the difference

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

All-levels WOD/Beginner WOD:
A. Back Squat 10-10-10
B.Run 1 mile, then for the remainder of 12 minutes perform double unders (Score is total double unders)

Competition Team WOD:

Rowing 1/2 Murph
1600 m row
50 pull-ups
100 pushups
150 squats
1600 m row
* pull ups, pushups, and squats can be broken up however you like


  • AndrewR

    Lots of talk around the gym about the great programming recently. Thanks to Kyle & Sully (and everyone else who has contributed) for all their efforts.

  • Justin Katz

    A: 225-295-295
    B: 16:40 RX”D
    This was a tough one.
    I wonder what GI Joe would be if it were a WOD

  • Brad Hoover

    A: 225-275-280 (a 3 rep 5# PR, thanks Peter and Peter)
    B: 11:23 Rx

  • BenS

    A: 365-385-355
    B: staying away from shoulders for a week, so did 5 rounds: 20 box jumps (24″), 10 GHD situps. 8:29

    • reisbaron

      Excellent new MWODs for shoulders in the Pro area. If you haven’t signed up, it would be a good time to do so…

      • michael saterman

        What is an MWOD? I’m taking the month off from shoulders.. and I don’t yet love yoga.

  • reisbaron

    A: 235 – 255 – 285
    B: 19:59 (jumping pullups)

    5 Rounds of 20. Looks like the 20 minute cap was appropriate.

  • AndyK

    A: 275, 275, 295
    B: 11:44 Rx

  • Peter Frelik

    Okay so I have to do this shout out becuase I’m only good for two things: Burpees and Excuses.

    A: 225-275-300
    B: 7:48 RX (crown face)

    Thata boy Hoover get that 5# PR. I’m glad you did it. You’re very logical and focused in your training. Everyone needs to stick to their own game plan. It’s their body, they know it best. However, in the last few weeks we have been partnering together and though it would get spicy between your cautious progressive approach and my balls to the wall #yolo rebuttals, youve found a way to let a little of both in. I Believe that’s very important in achieving an overall balanced training perspective and to push yourself past certain maliable limits you didn’t think you could push past.

    Have fun with the shaver and ill see you lads tomorrow. I’m back on the milk.

    • Brad Hoover

      Nah, you’re good for a third thing: making your presence known. “Sorry, I couldn’t hear you.” – said nobody ever

      He’s back on the milk. Watch out ladies. There’s no stopping him now…

      • Crawford Roark

        The milk

  • Craig Bagno

    i second the “great programming of late” comment. fun and painful. in a good way. thanks!

  • Amber Rodriguez

    A: 173-193-193 (then a 2-rep at 198, in attempt at getting all my working sets as close to 200# as possible today. Third rep just didn’t cooperate.)

    B: 11:52 (jumping pull-ups) – Big fan of setting strict time caps. No better way to get my ass into gear than knowing I only have ten more reps to do with less than a minute to go.

    I’m SO happy to be back from my two week break. I’ve transformed back to Level Headed & Agreeable Amber, from I’m-about-to-punch-a-hole-through-the-wall-if-I-don’t-lift-something-heavy Amber.

  • Alissa Vladimir

    I skip every time this WOD comes up. I am under five feet tall and it’s not possible for me to do a burpee pull up given the height of the bar. Please consider this next time it comes up.

    • Sara

      Alissa: don’t skip next time!!! I’ve been doing CrossFit for 5 years and this remains one of the wods I can’t really do rx’d because I’m short. I teach people with that issue to simply burpee then step up onto a plate or box for the pull-up. Yes, it makes it a little harder and slower but it’s basically the same… And I’ll let you call it rx’d+!!!

      • Nicki Osborn

        @alissavladimir:disqus I’m 4’10” and honestly didn’t even think about the fact that I had to add in the box step up – yes, it made it more tough and slightly slower, but it also means I got more of a workout in! @CoachCarr:disqus Guess I should have put Rx’d+ on mine for today 🙂

        • Alissa Vladimir

          I have done burpee pull ups with a box and I personally found it to be annoying. This WOD has come up twice in the last few months and I don’t believe it’s possible to properly scale it given the equipment that is available. Honestly, Crossfit is challenging enough for me. I am definitely not the type of person who would get excited about adding an extra element because I’m too short to properly use the equipment. Just something to consider for next time. I mean, I went to yoga instead today. So I’m all good.

    • reisbaron

      Crossfit involves maximizing your advantages when you can. Your 100 burpees involve moving 125 less vertical feet than me. That is something you hold over 90+% of Crossfitters. Your height advantage for performing a burpee is so gigantic that skipping the WOD should not be an option (especially for this reason).

      The last thing that scaling is about is making your movement look exactly like the RX’d one or nothing at all. Either do 100 burpees then 100 pullups, or 5 rounds of 20 of each. Don’t overthink the scaling for this, or any WOD.

      • Sara

        Reis I was just about to add that in this case maybe short people shouldn’t do wall balls and tall people shouldn’t do Burpees or squats!

  • Jim S

    Did snatches from yesterday and today’s deadlifts. Skipped the burpee pull ups for my shoulder’s sake.
    Snatch is really coming along. The weight is still low, but feel like I’m finally really doing a snatch (getting in the positions, moving with some speed) rather than just a ground to overhead with a wide grip.
    A: 95,105,115,115,115
    B: 265,275,275

  • Nicki Osborn

    A: 103-123-133 (tied PR)
    B: Due to being vertically challenged at 4’10”, this became burpee/box step up/jumping pull up: 11:55 (5 seconds shy of Brian’s 12 minute time cap!)