Feb 9, 2011



Coaches training is on tomorrow from 0630 - 0700. If you want to improve your coaching and by incident your own technique turn up and practice coaching some of the 9 fundamental movements.

I have posted some updated CrossFit games comments at the Iron Major Road to the games site. 

0530 and 0600 Class

Weighted Pullups

ADV(3-3-3-2-2-2) INT (3-3-3-2-2) BEG (3-3-3)

Then Skill development: Double unders

Open Gym 

As part of your warmup, do 10 pistols each leg.  If you can't do an Rx pistol, do 15 each leg either on a box (with your free leg off the box) or against a pole/wall for stability.

For Time:
50 Double Unders
5 Rope Climbs (15')
40 Double Unders
4 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
2 Rope Climbs
10 Double Unders
1 Rope Climb

Yes, Yes we know there are only two ropes. This WOD is more about practicing rope climbing than it is about a super fast time. You will probably need to spend some time hanging out waiting for someone finish their climb - don't get mad - practice pushups. But look at it this way - its not like you would decide to do 15 rope climbs in your warm up so sub optimal is better than not at all. If you want to retain your latent potential as a shin model and look cool then wear long socks or combat boots.

One way to alleviate waiting is to start your WOD early, not waiting for everyone else to start.  Sub is towel pullups (15 per climb); scale is towel pullups with bands.                    


Rich said...

I'm tracking Noah at 3:17, Wilson at 3:09, Julie (my girl!) 3:08 and Kay at 3:09 as our leaders for the XFL WOD. Anyone know any different, let me know.

Hoys said...

wod took me 23:49....but making improvements on double unders....slowly.


Air Force Steve said...

Ryan (or any others that want their display name changed),

You can change your display name by going to: http://www.blogger.com
and logging on there.

Hopefully my name change to "Air Force Steve" will help with the two Steve confusion. I would have used "Steve O." but the association with the Jackass actor has ruined that one.

Steve Olson

Rob said...

14:48 as Rx'd; I did have to wait for the rope climb a couple of times but I followed Neal's lead and got in the plank

I was disappointed with my rope climbing. It was a strength for me, but not having done it in a long time I struggled. I got up the rope quickly, but the descent took a tool. I wasn't properly dressed for rope climbing and I couldn't trap the rope ver well with my legs and feet. Consequently, my descent was slow and mostly upper body. It was a great lesson in humility and I'm glad it came up on the WOD.

Noah said...


You may have me confused with someone else (Neal maybe), but my XFL time was 5:19 not the 3:17 that I wish it was.

Wilson should know that performance enhancing drugs are forbidden in the military.

Dave Hudson said...

16:57. Rope climbs were tough.

Rich - Just checked back through yesterday's posts...didn't see anyone with a 3:17.

You might need to stop taking whatever it is that you're on....I think you're halucinating.

james said...

James - 12.45 no waiting and was only on the little rope so kind of cheated - double unders were better!!

Neal said...

11:58 for today's WOD.

Just wanted to give a shout out to Rett and Bryan who've been killin it recently...great work, Fellas.

d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

I went in a different direction with my WODing today, and started off with Death by Pullups. I finished 20 full rounds and missed getting 21 by 3 seconds. My buddy finished 15 before tearing nearly all the skin off his palms.

Then he and I did a buddy WOD. 10 rounds each of 250m row and 12 burpees, alternating stations. I did it with the weight vest and we clocked in at 24:53. Definitely a "fun" WOD (by which I mean "destructive and painful").

Stephen said...

Missed SP today. Made Up with a three mile run at 24:12.

Rich said...

22:06 today. I did the whole thing in ACUs pants with boots....added a little "pep" to the DUs for sure. I used the smaller rope since I had to get in and get out to get to my night class. I'm open for a rope clinic sometime...I had a very hard time locking in. Something else to work on!!

Kay said...

This was a tough one; I only got 2.5 ascents on the tall rope, then I had too many splinters in my hand. I subbed pull-ups and wall-ball shots for the rope, and I stopped the clock. At least I'm improving on the DUs.

Scott said...

16:06. I don't have the coordination for DU--have to learn these some day--so I did Single rope and doubled the count. Wore the wrong shoes today and floor was wet, so I kept slipping on the rope, really tough to lock in. Where or where was my belay man?