W.O.D. 8.5.11

Annie Thorisdottir - 2011 Fittest Woman up the Rope

Shoulder Press

3 Rounds for time of:
30 Double unders
20 Toes to Bar
10 Shoulder Press (65#/95#)

"Unless you're willing to have a go, fail miserably, and have another go, success won't happen."
- Phillip Adams


Jeff said...

6AM Early Lifters:

Mike P. 125/21:51 (singles, 85#)
Tidmore 100/15:22 (singles, 70#)
Mike S. 85/18:26 (singles, 65#)
Howard 155/12:50 (singles, sub situps, 95#)
Kim G 53/13:08 (singles, 33#)
Nicole S. 78/19:10 (singles, 65#)

Good work everyone, way to stick with it through the toes-to-bar!

Anonymous said...

This guy looks like a lock for the crossfit games - he has the attitude and the chalk use all figured out ...



Mike S said...

For the record, I did the metcon at 60#, not 65#.

Stephanie Vincent said...

I think I can beat his record for coming down a rope (if only i could get up it)! :-)

Conn said...

For those of you who know Borden and I, you know we have been doing a strength training program called "Starting Strength" by Mark Rippetoe for the past 6 months. If you are looking to gain strength, we highly recommend it. BUT... the only drawbacks are you cannot do ANY other workouts while doing his program and you must drink a gallon of milk a day, along with 1.25x body weight of protien. So it may not be for everyone, but the results are good. We will be back at Crossfit KOP in a few weeks, I am sure our lungs will explode, but we are looking to RX as much as possible and get back into shape. The following post are our results.

Melanie said...

Steph, maybe your great grandfather was a Viking and that's why you kick ass on the rower!

Conn said...

Gained 25Lbs
Back Squat: 1RM at Xfit = 225lbs
after 6 months, doing 3 set of 7 reps at 240 lbs.

Press: 1RM was 145 lbs. Now doing 3 sets of 7 reps at 138 lbs.

Bench Press: 1RM was 225 lbs. Now doing 3 sets of 7 reps at 205 lbs

Deadlift: 1RM was 265 lbs. Now doing 1 set of 7 reps 385 lbs.

Power clean: 1RM 165 lbs. Now doing 7 sets of 3 reps at 170 lbs.

Gained 40Lbs
Back Squat: 1RM at Xfit = 275lbs
after 6 months, doing 3 set of 5 reps at 300 lbs.

Press: 1RM was 130 lbs. Now doing 3 sets of 7 reps at 123 lbs.

Bench Press: 1RM was 195 lbs. Now doing 3 sets of 7 reps at 189 lbs

Deadlift: same as Conn.

Power clean: same as Conn

We also added in Pullup and Chin ups into the rotation at month 3.

Just wanted to let everyone know the results.

shoeless said...

Nice improvements. It will be good to have you guys back!

Chris P. said...

nice improvements guys! I think it takes a lot of guts to step away from the "sexy metcon" with the motivation to get stronger. The amount of time to gain strength is much longer than the amount of time to get your lungs back, so I think you'll find it was worth the 6 months. And I'm sure cows' udders are thanking you across the world.

Kristin T. said...

@ Conn and Borden - Nice work! Very cool to see the progress!

donkey said...

Found in the box: necklace. describe it and it's yours.

Jeff said...


Kathleen 60#/12:24 (35#, ROM on T2B)
Jon Sch 155/18:39 (95#, 10 T2B attempts per rnd, singles)
Donkey 70#/16:09 (45#, T2B, singles)
Tom H 125/ 13:56 (75#, ROM T2B, singles)
Rachael 63#/12:45 (35#, GHD sub)

Nice work everyone! Welcome to Jon Sch and congrats on finishing his first CrossFit WOD!

Danny said...

Is it a pearl necklace?

Mike P said...

@ Donkey - is it a silver saint michael's medal? I think I left it at the Box.

Jason Lyons said...

Is it circular with a clasp? I lost mine.

donkey said...


Rob Ph 155/7:50 (singles/GHD/95)
Denise 73 (PR!)/12:14 (singles/TTBA/35)
Hannah 55/12:05 (singes/TTBA/35)
Vincent 135/10:31 (singles/TTB/95)
Becky 60/12:35 (DUA/TTB/50)
Shoeless 130/12:58 (singles/TTB/95)
Lizzy 68/12:10 (doubles/TTB/45)
Shawn 165/10:04 Rx
Westwood 125/14:36 (?/GHD/95 DC)
Stephanie J 45/12:35 (singles/TTBA/35)
Will 135/12:31 (DU & DUA/TTB/95)


Christine 55/14:05 (doubles/TTB/45)
Todd 105/14:35 Rx
Clay 155/8:28 Rx
Erika 60/ 13:20 (singles/TTBA/45)
Chris S 215/13:28 (DUA/singles/TTB/95)
Dianne 75/14:30 (singles/TTBA/33)
Jen S 75/10:20 (DU/TTB/55)
KSB 12:43 (DU/TTB/35)
Ken 12:35 (singles/TTB/65)


Sam B 190 (PR!)/5:26 Rx
Miranda 90 (PR!)/12:03 Rx
Chris B 145 (PR!) /10:33 (singles, TTB, 95)
Kristy T 70/9:54 (singles/TTBA/45)
Vinny 155/7:35 Rx
Randy S 70/16:15 (singles, TTBA, 55)
Steph 105/16:23 (doubles/TTBA/65)

Really terrific work tonight. Some big PRs, plus kudos to Vincent Vincent for holding the plank for 4:30, and to Sam B for holding for 4:31, just to prove he could. Way to tough it out through the heavy weights and delightful fun of toes-to-bar, gang!

donkey said...

@Danny: no, you left that somewhere else
@Jason: ditto
@Mike P: YUP. email me via FB and i'll tell you where to grab it.

Unknown said...

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