Friday, August 14, 2009


  1. Rob | August 14, 2009 at 8:49 am

    Judging by my pasty-whiteness, I seem to have succesfully outran the sun.

  2. coach | August 14, 2009 at 8:28 am

    Rob K.: 145-145-145x-140-140-140-lbs.
    Kris C.: 55-55-60-60-65-45-45-lbs.
    Amy D.: 75-75-85-85-80-75-75-lbs.
    Ivy F.: 115-120-120-120-120-125x-125-lbs.
    Jeff W.: 125-125-130-125-125-125-125-lbs.
    Mike S.: 185-190-195-195-200-205x-205-lbs.
    Dave O.: 175-165-165-165-165-170-170-lbs.
    Neil A.: 175-175-175-180-185-190-195x-lbs.
    Mayra C.: 75-80-80-65-65-65-65-lbs.
    Sidra C.: 70-75-80-80-80-80-80-lbs.
    Caitlin F.: 75-75-80-80-80-65-65-lbs.
    Glenn C.: 105-105-110-110-110-115-115-lbs.
    Jenn J.: 85-85-90x-90-90-90-95-lbs.
    Matt W.: 145-155-165-165-170-170-155x-lbs.

  3. train2live | August 14, 2009 at 10:55 am

    Hey John,

    I was looking for the last time we did the push jerk to compare my results from today. Do you remember when that was?


    • coach | August 14, 2009 at 11:27 am

      We’ve never done heavy singles before, Dave. On June 10, we did clean and jerk singles…


  4. iwearsocksandshoes | August 14, 2009 at 3:15 pm

    thanks to john for crushing josh and myself in a monster WOD this afternoon. we will be back for more. and we’ll try to keep up with melody next time!


    • coach | August 14, 2009 at 6:43 pm

      Thanks Dave,

      That was fun as hell—you guys are welcome here any day, anytime (Dave and Josh are trainers across the street). It was my pleasure to introduce you to the Melody tornado today.

      For the record, here was the breakdown…
      three rounds for time:
      15x deadlift @ 135/95-lbs.
      7x push jerk
      15x “L” pull-up
      15x toes-to-bar
      7x hang squat clean
      15x sumo deadlift high-pull

      Melody: 23:47
      Dave: 27:02
      Josh: 28:34

      Hopefully, we’ll see you again soon.


      • coach | August 14, 2009 at 7:07 pm

        Yeah, the “Pulling Nightmare” (or “F*^$ You”) was lots of fun! Although my arms (biceps) are already starting to tighten up a bit. Will be icing them later as a preemptive measure.

        Thanks again for coming over and knocking out the workout!


  5. Mrs. Finkenstadt | August 14, 2009 at 4:04 pm

    Now you’ve got us all curious as to what the monster WOD was . . .

  6. eyechip | August 14, 2009 at 7:40 pm


    Thanks for my first official workout Wednesday! After four years of doing Crossfit on my own I realize now that I was actually doing something called Half-Assed Crossfit! You guys are the real-deal and I am grateful to have found you – right next door no less. See you all when I return at the end of the month…in the meantime I am following the WOD’s here and working as best I can in limited hotel gyms. After walking around the hotel yesterday trying to find a place to do pull-ups I discovered a ground floor terrace with a low balcony overhead…100 completed. Not strict though – as I was trying to get them done before hotel security had me evicted.



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