Wednesday 1 September

Ginga and Michelle posing

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs).

Post rounds completed to comments.

Rope climbing with Mikko Salo at CrossFit Santa Cruz – video [wmv] [mov]

WOD Demo at CrossFit Atlanta – video [wmv] [mov]

“Action may not always bring happiness; but there is no happiness without action.”
– Benjamin Disraeli

21 thoughts on “Wednesday 1 September

  1. 6 rounds + 3 hang cleans, but I cheated.

    Coming in late and in a sleep-induced stupor I forgot the full range of motion for a Sumo Deadlift High-Pull so for the first round and a half I was high pulling from my waist instead of the ground. David said, “What are you doing?” I said, “Huh?” in a half-asleep I don’t know where I am voice. David promptly corrected me on the range of motion for a Sumo Deadlift High-Pull and then everything was hunky dory from then on… well as much as it can be I guess.

    Shoulders and lower back to the abuse on this one. Shoulders I saw coming, I didn’t see the strain on the lower back coming. All the thrusting and hip extension movements on this WOD will work the lower back.

    1. Last time I’ll post about this…

      If anyone is interested in going to the Robb Wolf Paleolithic Nutrition Seminar in Atlanta, GA on Saturday, September 11 let me know. Several people have expressed interest, but I don’t think anyone has confirmed they are going.

      Here is the link to sign up:

      Cost is $195 for the seminar and I got a hotel in downtown Atlanta (4* Hilton) that is close to the gym where the seminar will be held. We can work out the details if anyone wants to share the hotel room one or both nights or just make it a day trip. I’ll be down there for both nights.

      Just wanted to make sure everyone interested knew about this opportunity before it was too late.
      I’ll do my best to get notes and capture as much information as I can to bring back to CFI.

      Also, Christina told me about a restaurant, Fogo de Caho (?) I think is the name. I’ll put this on my list of things to check out while I’m down there. Yelp link:

      Christina if I got that wrong please correct me.

      1. I’d love to come with you but that’s 2 days after Leah is due. Hope you get some great info to bring back and share with the class

    2. Came in this evening for some strength work.
      Squat 3×5@260
      Bench Press 3×5@210
      Deadlift 1×5@315

      Pullups 10@BW+20# vest, 10@BW wide
      Ring Dips 10@BW+20# vest, 10@BW
      Chinups 10@BW+20# vest, 10@BW narrow

      Thanks to Daniel for the push on the squats and Andrew for the spot and push on bench.
      Saw the 5 o’clock class take on the WOD and work hard. Christina was pushing everyone to do their best as usual.

      Time to eat, stretch, and rest. I have a big plate of food awaiting me.

  2. 8 plus 5 thrusters and 7 powercleans. My bar and I had a few colorful words back and forth today. I really liked this WOD. Even though it was rough. Thanks David. Thanks Morning Crew. Steven, it was a pleasure to meet your wife.

  3. 6 rounds plus 3 thrusters. This is a good WOD but difficult since you can’t transition away from the bar at all. Had some issues with the 25 pound plats braking in the middle of the lifts. Greg, good seeing you in the morning WOD.

  4. 6 Rounds + 5 Thrusters + 7 Hanging Power Cleans – Rx’d
    This one was rough on my forearms. I had to change my grip around the 4th round to keep from dropping the bar.

  5. Had to miss the morning class :(…Did the WOD at the new 4:00pm class. Got to meet new faces!

    9 rounds @ 41lbs

    Ginga kicked butt doing RX…Way to go girl!!

    Nice to meet everyone…Welcome to CFI!!

  6. 8 rounds + 1 @ 45#

    Hard WOD! Christina, you are an excellent cheerleader. Thanks for making me push through!

  7. Gold with the 55# bar…Did 6 rounds + 3 SDHPs. Thanks Daniel for helping me push through it and you too Christina even though you were over there next to me knocking out your rounds like a piece of cake! Awesome 6:30 class…P.S. the new rule is if you don’t show up right on time then Zan will lock you out! (:

  8. I passed on the main WOD today, just wasnt feeling a metcon. Didnt have the mental drive to push myself today. Been a long work week. Today, I started a linear progression on deadlift, press, and back squat. 5×5 on each movement.

    Great job to the 6:30 class. You guys fought hard to maintain that tight core and neutral spine under extreme fatigue. Was impressed by the progress of the new faces as well. Keep up the hard work!

    1. Thanks for the coaching Daniel. I need to work on form for SDHP, backed flared up and I had to stop 5 rds. + 5 at 11 minutes.

Comments are closed.

%d bloggers like this: