Monday 31 January

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Russell Berger 8:31, Eric O’Connor 9:21, Lance Cantu 10:26, Heather Bergeron 10:31 (155lbs), Kevin Montoya 10:54, Kelly Jo Smith 11:05 (155lbs), Nicole Christensen 12:42 (155lbs).

“Crash Course: The Butterfly Kip” with Chris Spealler, CrossFit Journalpreview video [wmv] [mov]
Post time to comments.

24 thoughts on “Monday 31 January

  1. Good workout today! I went in this morning thinking it was 400 m rows, oh well, was still awesome. Chris proved my point from my post on yesterdays workout! You cant count when working out….he did a extra set of 15 deadlifts and a 400m run! Haha, good stuff Chris! It just makes you stronger.

  2. Great lunch crew! My legs were toast before even starting from the past 2 days. So I played it smart and went silver, 14:36.

  3. Thought I’d share my latest discovery… After last weeks Affiliate WOD I had ripped a giant hole in my hand from the CTB pullups. The sting of washing my blister post WOD always sucks, but I dread going home and taking that first shower even more. This time I took a giant gob of vaseline and put it on my open wound. It kept the water off and I managed to get through the shower before the vaseline wore off. An idea if you dread the post rip shower like I do!

    1. During my bicycle racing career, I learned to deal with this for the road rash that was an occupational hazard from bike crashes. I found it was always far better to rinse the wound immediately after the trauma, as the (1) it’s already hurting, and (2) you have adrenaline just after the injury that helps dull the pain. Plus, the sooner you wash it, the less likely you are to get an infection. In bike crashes, if no other method was available I would even hose it off with my (not so clean) water bottle and scrub it with the back of my bike glove to get at least the grit and dirt out of the wound. Not the most sanitary approach, but probably better than leaving it for later while contaminated with dirt, grit, hair, etc.

  4. I am pretty excited for this WOD at 515 tonight. I think my lowerback is nice and rested from the thowdown. We shall see.

  5. I did 24inch box steps and pushups using the same reps as prescribed. I have reinjured my back. My hips are almost painfree and now comes the back pain. As frustrating as it is, I know is will all get better soon.

  6. Had a large and motivated 5:15 class today. Everyone held true to my intent and kept excellent technique throughout the deadlifts. Our visitor, Ryan, took a huge win. Craig L. made some great improvements in technique.

    At 4:00 David and I tackled “Holbrook.” The first 3-4 rounds weren’t bad. Then by round 5 things were getting old. By round 7 I was really ready for it to be over. My fastest interval was 0:41 and my slowest was 0:48. Good power production WOD.

  7. “Holbrook” at 4:00 with Jeff. My fastest interval was 0:45 and my slowest was 0:52.

    The 6:30 class was full of energy. Ryan and Tyler finished at the top! It was good to have Jennifer in the class tonight.

  8. 12:42 rx

    should not have broken the deadlifts in the last couple sets, let my head talk me into it.

  9. 16:23 Rx. Deadlift form really took a beating toward the end. Thanks David for staying on me. Also, jumping the mud puddle in the back is always an added bonus.

  10. 16:51 rx’d. The old lower back was definitely feeling tight near the end. I was running like Forrest Gump (before the leg braces came off).

  11. Did the bronze, and wasn’t entirely satisfied at the end so I did an extra round following the progression (15/12/9, so I added 6 +200 meter row). Need to work on keeping up the intensity on the row… I think I was loafing a little too much between the deadlifts.

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