Thursday 1 July

Leah performs dumbbell thrusters

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Chris Spealler 8:14, Kristan Clever 11:04, Ben Bergeron 11:26, Chris Gosler 14:44, Elyse Umeda 14:50, Rebecca Voigt 18:35, Stacey Kroon 19:40, Trisha Hitchcock 25:37, Miranda Oldroyd 32:27, Mary Lampas 34:35. Post time to comments

Secrets of the Elite“, CrossFit Journal preview video [wmv] [mov]

Nadia Shatila completes 100 pull-ups in 2:53 – video [wmv] [mov]

WOD Demo with the Utah ladies – video [wmv] [mov]

WOD Demo with Chris Spealler – video [wmv] [mov]

12 thoughts on “Thursday 1 July

  1. Time: 21:19 Rx

    Chasing Jordan the whole time this morning. I could catch up a bit on the ring dips, but she would smoke me on the situps and squats. I’m real slow on the situps, not sure if it is a technique thing or just weak abs.

    Really feel like I’m killing myself this week, I’ve started to let bedtime slip to a later time and I’m paying for it in performance. My kipping pullups have gotten better, I was able to retain some tips from the clinic last weekend. Pretty crazy to think about how my pullup capacity has improved since starting in February.

  2. 20:43 Rx’d
    This was a good one for me…except for
    those ring dips. I got down to singles on the last few rounds.

  3. Looking forward to this workout. I’m pretty decent at ring dips, which seem to be the limiting factor in this wod, so I’m going out on a limb here and setting a stupid crazy goal of 15 minutes for myself. Might not be realistic for me, but that’s what I’m shooting for. That would be 90 seconds per round. Guess I’ll find out at 6:15.

  4. 24:35
    I’m still having to use the green band for pull-ups! I did ring dips with one foot on the ground also. I can tell I’m getting stronger every day though! Good workout crew this morning.

  5. 16:08 but scaled the pull ups and dips to 5 reps each round. I’d never scaled a WOD that way before, but Christina suggested that and it really allowed me to push the intensity level way up. Afterward, I went for a jog of 2.5 loops of Castle Drive for some fat-burning cardio, at about a 9 min/mile pace.

  6. 14:44 rx’d

    I’m pumped that I beat the 15 minute goal I set for myself. Was a hard workout, but wasn’t feeling it to bad until about round 8.

    Jeff, you killed this wod. Awesome job.

    The 6:15 class was small, only 3 of us. Was great working out with Christina and Caroline. Good times.

  7. Rolled my own tonight to rest my shoulder.

    5 rounds for time:
    200m run
    15 Back Squats (body weight; 155-lbs)
    30 situps
    Time: 17:44

  8. 19:55 Rx’ish (last 4 rounds of dips were static per Cristina’s instruction)

    I liked this workout but ring dips were definitely my limiting factor. I was able to do 10 straight of everything else each round except the last 2 rounds of pullups when my hand ripped and i went 5 and 5 to save some skin. Have a good 4th everyone!

  9. Enjoyed coaching today saw some real dedication out of you guys today! Congrats to Grant for not only going Gold today, but also doing more than half the workout with a blue band! Everyone at lunch did really well 🙂 Always enjoy when people give it there all. The 5pm class brought it as well today. Everyone did better than I thought and kept the intensity high. Some highlights: Luke and both Ryan’s really pushed themselves today and made some great times. Justin was flying through squats to the point that I had to make sure full range of motion was occurring — it was 🙂 Micheal and Jeff battled through the ring deeps with determination. Greg and Chris really got to full depth on their ring dips thanks to Zan’s assisted ring dip method! Overall, great classes!

  10. I did the wod with Zan’s blue band assisted dip method. Time was 18:58. Everything went really well besides ring dips after round 7 I was barely able to get two in a row. This definitely worked parts of my shoulder that have not been worked like that before. Great workout — thanks Jeff for the motivation! Caroline is was great getting to workout with you on your last WOD with us! Keep in touch and let us know how things are going for you!

  11. Sad to see Caroline return to Florida after a month with us. I enjoyed seeing Daniel and Christina achieve and surpass their target times.

    Ring dips were definitely the limiting factor here. Mine were broken after round 5, and down to doubles in rounds 9 and 10. Everything else unbroken. Unlike many WODs, I think the actual speed of your reps, and not just rest periods, make a tangible difference in your time. I finished in 12:47

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