In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

W.O.D. 3.1.10


3 Rounds for time of:
95/65 pound Squat clean , 30 reps
30 Pull-ups
Run 800 meters
*this WOD will be capped at 45 minutes.

The Lowdown on Fish Oil by Chris Plentus

"I have met my hero, and he is me."
- George Sheehan

Rx Results:
Swine 29:44
Nikki 31:02
Mike F. 42:04
Sam B. 33:07
Rob 39:16
Laura 38:40
Kerry 41:40
Granny 33:32
Jim C. 43:22
Jerry 40:06
Eric 32:40
Sam G. 27:22
Tim P. 27:43
John 30:08

Scaled Results:
Pukie ouchie
Ditty 71:58
Kara 41:23
Chris T. 42:50
Cate 31:29
Kevin DNF
Sarah 49:06
Kim 68:16
Donkey 64:48
C.C. 50:53
Miranda 37:54
Alex 45:+
Justin 23:31
Dorothy 25:00
Ludwig 23:30
Hannah 35:57
Steve A. 33:18
Vincent 28:25
Steph V. 29:07
Melanie 40:41
Kelly 26:33
Katie 26:28
W.W. 41:07
Joe A. 25:51
Kathleen 21:31
Shawn ouchie
Liz 42:56
Victor 42:53


Joe A said...

Does anyone know of a good way to spice up tuna fish?
I use mayonnaise and bacon bits but it still taste really bland.

Jen S. said...

Nikki!! Tell us how you did at your gymnastics cert!! :)

Aimee Lyons said...

Joe A.- I sometimes use mustard and garlic powder or hot sauce. Also try adding chopped up olives...it gives it a little more kick!

Melanie said...

I like to add chopped up roasted red pepper to my tuna.

Looks like I picked a good WOD to come back to from vacation!

Anonymous said...

I throw in some Italian salad dressing (light or fat free), some Worcestershire Sauce, dash of salt, and light mayonnaise.

Sometimes chopped up celery for texture is good too.

Sam B.

Chris P. said...

has no one mentioned pepper yet?


Joe A said...

Chris, Sam, Melanie and Aimee thanks for saving my sanity I wrote down your suggestions.

Nikki said...

Jen - the gymnastics cert was GREAT! I can't wait to teach you all some new tricks. First thing is teaching Tucker's "more efficent" way to kip. It's not too far from what we do now, but we'll have to lose the knee bend and develop power from a hollow body position and a toe tap! (Any former gymnasts will immediately know what I mean by that...) I'm hoping to go over everything with Aimee soon, and then we'll start incorporating some new gymnastics skills into our WODs!

donkey said...

Jim C rocked this friggin WOD--wow!

@Joe: you can treat it like any fish. you can add mango salsa or peach salsa. chopped garlic + lemon juice + olive oil + salt/pepper is another option. i also sometimes do capers/fresh dill/lemon/olive oil/parsley.

Jim Curran said...

Thanks Michelle. Way to grind it out

Anonymous said...

Shout out to Dorothy who told me she is banned from using band!! I know the pull-up is a major benchmark for anyone, but I know it was extra special for u! Go girl!!!!!

Oh and I have a question...blister under a calous...to pop or not to pop?

Jen S. said...

I'll never forget the day I was banned from using the band! Bittersweet...

To pop or not to pop...I always get yelled at for it, but I always pop my blisters...

Can't wait Nikki!!

Jason Lyons said...

Dorothy is a rock star. The girl does 5 kipping pull-ups in a row and wants to use the band!!!! Come on chica, those days are a memory. When you do WODs like Angie or something, you are not going to be doing 100 at a time. If you start out doing 5 and end up doing 1, so be it. NO BAND EVER AGAIN! Congrats!

Miranda said...

Hi all,
I think my time was 39:54 and i did the FULL wod of Badger but sub'd rowing for the running, and used an embarassing 63lbs.

Tim P said...

(TP- 27:43)

Aimee Lyons said...

YEAH Dorothy! that's awesome!