W.O.D. 4.28.09
Dirty South Regional Qualifier WOD #2
5 Rounds for time of:
20 Double Unders
10 Wall Ball (20 lb. Men) (14 lb. Women) all 10 ft. target
1 Rope Climb 15 ft.

Jeremy Thiel: On the CrossFit Games - video [wmv] [mov]

Post thoughts to comments:
What is your goal for the next year?
I want you all to think about one goal for the next year and we will work towards accomplishing it together and make it a reality!!! Is it kipping pull-ups? Muscle-ups? Handstands? Handstand Push ups? Going to the regional qualifier?

"A goal without a plan is just a wish."
-Larry Elder

Granny 16:15
Doug 6:46
Aimee 9:50
Scott 9:30
Jason 20:05
Jon 13:45
Hannah 22:25
Mike M. 12:27
Jeff H. 14:10
Hot Wheels 17:31
Mike B. 15:15
Jen S. 16:30
Laura 16:40
Tim M. 13:25
Miranda 15:40
Cindy 16:40
Nicole 11:34
Dawn 14:40
Sam 15:00


Ray said...

Double Unders is something I want to master. It is the one thing that you can't scale or substitute easily. Yeah, you can do tuck jumps or up the number of single jumps, but it is not the same. You can either do them or you can't. While I will not say that I can't, I will say that I am severely double under challenged. It really pisses me off.....like Paul in that video!

Appalachian Athlete said...

Ray, if you thought Paul was angry, you should've seen Nicole last night. Yikes!

my goals remain:
bodyweight (175 lbs) snatch

and when I can polish one of them off, a front lever is waiting in the wings.

Jason Lyons said...

goals for 2009 remain:

isabel rx'd
10 chest to bar pu in a row
1 muscle-up

Danielle said...

I dream of being able to do the Nasty Girls workout. I'll start with a goal of one muscle up and work from there.

Hannah said...

10 legitimate kipping pullups in a row.
270# deadlift.

9 more pullups and 50# to go.

Mike said...

oh yeah! stoked for this workout

nicole said...

HAHA I was one angry woman last night!!

My goals for 2009:
Kipping pullups
handstand & handstand pushups
muscle up
Fran rx'd
running w/out bitching and complaining

TIM M said...

Goals for 2009:
Atleast 50 dub unders in a row
400lb deadlift
Sub 7 min Fran
10 striaght pull-ups
Quicker box jumps
Sub 6:50 row
Loose 40lbs

Miranda said...


NUMERO UNO...Kipping Pull-up
2. handstand
3. 225lb deadlift
4. Double Unders
5. Lose 5-8lbs
6. legitimate ring dip
7. Keg Stand

Cindy said...

Lots of goals for me this year:

1. 20" box jump
2. Figuring out double unders
3. Running 800 meters without walking
4. Getting full squats with wall balls and thrusters
5. Getting my chin over the bar for pull ups WITHOUT a band
6. Lose 40 pounds
7. The stop saying "I can't"

Aimee Lyons said...

1. To send at least 5 athletes to the Regional Qualifier next year.
2. Nasty Girls Rxd.
3. 21 Chest to Bar PU in a Row.
4. Handstand unassisted.
5. Deadlift/DU WOD from the regional qualifer in sub 4!
6. Most importantly, get all of you to your goals.

TIM M said...

keg stands we can do miranda. we can work on that next class.

Aimee Lyons said...

Miranda-Yes, Let Tim M. and the boys help you with that one, not my area of expertise!

Scott M said...

Ok i guess Ill go with my goals

Double Unders
10 muscle ups in a row
500lb deadlift
Get myself ready for the qualifier for next year

Mike said...

-muscle ups
-1:25 500 m row.
-hold a handstand no wall
-Fran (chest to bar) straight no stopping
-350+ fight gone bad

Mike said...

+ compete at qualifiers

Joe A said...

I'd like to get to a 30-40 min time range for wods like Murph and Filthy fifty and 5-10 minutes for the 21-15-9 type wods and focus on not putting the bar down.

Kipping and deadhang pullups in the 15-25 range uninterrupted.

Get my squats, deadlifts, press olympic lifts to the elite level or whatever the next level is.

Doing a heavy grace or some other wods heavy.

Lofty goals but if you shoot for the moon you might reach the stars.

Tim Pappas said...


*400 Fight Gone Bad
*Increased flexibility and mobility thru all ranges of motion
*Double Under efficiency
*Become truly cognizant of form thruout heavy, and light workouts
*Help Laura w kipping!
*Teach Aimee to use her new clock in all its glory
*Help others get to their goals of course

Cindy said...

Oh yeah, I forgot push ups on my toes, not my knees and better burpees. I don't have a lot of goals do I??? :-)

JZuck said...

My goals for the year:

1. Kipping Pull-ups
2. Double Unders
3. Handstand Push-ups
4. Strengthen all overhead lifts (Press, Push press, Snatch, Thuster)
5. Muscle-up

Miranda said...

Is there a way to scale the rope climb or sub another exercise. I think I got maybe a foot off of the ground last time.

I need to add that to my goals as well

Aimee Lyons said...

Miranda- Yes, we can scale with either Towel Pullups or I will scale for individuals with another pulling exercise.

jill said...

1. Go to a globo gym and rock out 10 kipping pull ups
2. More than one Kipping pull-up
3. Learn how to do a handstand
4. Muscle up
5. RX a WOD

Paul said...

My goals

1)Go to the regional qualifiers next year
2)Start a better diet and eating regiment.
3)Have more than 1 muscle up under my belt.
4)Have better strength and endurance
5)Get Level 1 Certified.

Jeff said...

Goals for rest of 2009:

Consistent kipping pullups (more than 1 at a time)
Handstand and handstand pushup
Legitimate ring dips

Seamus McGinley said...

Short Term Goals

-learn to kip and get off the band entirely by 6-30
-stop less
-finish in top 5 consistently by September
-shoulder press 185 by 12-31
-FGB to 275 by 6-30 and 300 by 12-31

Laura Pappas said...

1. 10 kipping pullups before we ring in 2010
2. Get stronger in everything
3. Get better at rowing, sub 2:00 500m
4. Fight gone bad, 250 by July, 280 by December
5. Keep working on my diet and improving every day
6. Get abs like Aimee's...not sure when but its what I'm working towards!

Jen S said...

Had to think about this to figure out what would really excite me:

1) get off the band a do a real pull-up...and learn how to kip!

2) be able to climb the rope

3) not be scared of the box jumps and use a standard box during WODs

4) not be scared of the handstand pushups and learn how to do them - at least against the wall. (handstands seemed less scary when i was 10...i remember trying to practice them in the kitchen when my mom was trying to cook dinner...haha)

5) be able to run a 10K again

6) lose the fat from the body! :)

Mike F said...

My goal is to do 10 chin-ups, regular or kip, in a row. Work on my double-unders. Lose 20-30 lbs.