Friday 7 January

Aaron in rack position


Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing).


Post rounds completed to comments.

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Miranda Oldroyd on today’s WOD – video [wmv] [mov]

If you are fit, can you take it easy -New York Times

Why sit-ups aren’t going to kill you -Dean Somerset

21 thoughts on “Friday 7 January

  1. I wrote rx’d on the board but as I give it more thought, it was ugly rx’d at best. Rx’d weight, head to bar pullups and russian swings, 4 rounds. Thanks Hudson for helping me raise the bar today.

  2. In regards to “why sit-ups aren’t going to kill you”, I wanted to say I might not be dead, but the constant rubbing of my tailbone on the floor from yesterday certainly took a toll on me.

    Sitting is difficult today. Any advice or hints to not do that anymore?

    1. For some of us, a raw ass crack is the price to pay for fitness. I use one of the foam mats as Daniel suggested, but nothing alleviates it completely. Kind of like sore wrists in front squat, blistered hands in pullups, and strap-rubbed triceps in muscle-ups, I wear the wound like a badge of honor.

    2. I’ve found yoga mats totally alleviate the chocolate strawberries. Fold the mat in half and tuck an edge under the abmat to keep in place.

    3. Lol… the badge of honor was a nice tuft of “stay warm in the winter” coat removed and the wound went largely unnoticed prior to the hot water hitting in the shower that made me jump and shriek like a girl (not a crossfit girl of course, but a sissy girl)

  3. Scaled Gold
    6 + 23

    I’m wrecked, in a “love it, gotta have more of it” kinda way from yesterday’s programming and today I got more of it like only a hero wod can deliver. RIP John Rankel.

      1. Nice work. Hope those things get good traction in snow and ice for the apocalyptic “Winter Storm Of The Century, Of The Week” blizzard run to walmart Sunday for necessary survival supplies.

  4. 6 rounds just barely. Ran in the door of my sixth 200m with :03 remaining on the clock. Thanks for the encouragement Daniel and Hudson.
    185 lb/1.25 pood.

  5. 6 rounds + 4 reps Rx’d

    The 200m run, although short, was the bottleneck for me. Something about swinging a 2 pood Kettlebell and then running just isn’t fun.

  6. I hear the bruised knees from burpees… not to bad this time, but last time it was sets of 12 burpees I was ahurtin the next day!

    Bronzed, sub row for run — 4 + 16.

    Not a terrible start to the new year I suppose :).

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