W.O.D. 5.19.10


In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 21" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(compare to 1.12.10)

The women's competition at the Central East Regionals, by CrossFit Again Faster - video [wmv] [mov]

“Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, It is the only thing that ever has.”
-Margaret Mead

Ditty 204
Ellie 209
Hannah 222
Jim C. 235
Deb 266
Charlie 257
Jason 290
Aimee 301
Brian 219
Rob Ph 244
Christine 189
Kevin 216
Miranda 254
Tim G. 222
Katie 204
Kim G. 240
Jen S. 205
Plentus 351*new gym record!
Brendan 262
Mike B. 314
Annette 204
Kel 230
Cindy 196
Vincent 183
Grans 292
Joe A. 243
Beth 257
Mel 262
Kerry 269
Bevin 224
Sam B. 307
Kim J. 215
CC 195
Holly 222
Roger 177
Barb 305
Donkey 254


Chris P. said...

posted this last time, but I think it's great how this workout got its name: http://www.youtube.com/watch?v=hgceAwrAN-M

Jason Lyons said...

Someone should game this one as an experiment...don't do the row and use as rest. Many people get over 400 that way. I do not recommend if you are trying to get stronger but if you like experiments, give it a whirl!

Miranda said...

Ok, now no laughing at my question...
Can someone show me how to engage my abs during a lift, and when I should be? I honestly don't think that I have been using them, for the past year! I'm serious. I notice my core is really weak and i would like to strengthen it.


Anonymous said...

So mad I'm missing this. My own damn fault
for oversleeping the 6:00am. And work interferes with
my crossfit schedule :-) can we do it again next week (kidding...kinda)

KDitty said...

Jaime- Tim, Ellie and I missed you at the 6 am class. I went just to see you!

Chris P. said...

Jaime, sounds very familiar to your students who have "car trouble" on the first night of classes! Well, at least you admit to oversleeping!

KDitty said...

Check us out on Steve's Club page!


Awesome job, KOP! What a great cause!

Laura Pappas said...

Anyone see the newest Whole 9 post from Melissa and Dallas, with the shout out to KoP? I know a few of us had testimonials when the Whole 9 was here, check out the link and take the time to write up what you found were benefits from doing the Whole 30 to those who tried it. For those that did the April challenge, did you find any suprising benefits from your change in diet?

Chris P. said...

6:30 class - awesome performances. I saw a lot of folks (esp. new members) push themselves harder than I imagined. Pretty awesome to see things like strung box jumps, hard pulls on the row, and consecutive wallballs. I also saw excellent encouragement and coaching by the counters, which is crucial for a wod like this. Great work all around.