Wednesday, June 3, 2009


  1. coach | June 3, 2009 at 6:59 am

    Kim H.: 11 rounds (sub: 2x bodyrow)
    Ted K.: 13 rounds +… 6x pushup
    Roselena R.: 11 rounds +… 1x squat (sub: jump/kip pull-up, 2 risers)
    Jeff W.: 16 rounds +… 2x squat (sub: 2x bodyrow)
    Brent H.: 11 rounds (sub: jump/kip pull-up)
    Melody: 16 rounds + 5x pull-up
    Mike S.: 20 rounds
    Neil A.: 12 rounds
    John S.: 11 rounds + 3x pull-up
    Mead O.: 10 rounds (sub: 2x bodyrow)
    Amy D.: 12 rounds +… 6x squat (sub: 2x bodyrow)
    Jenn J.: 11 rounds +… 6x pushup (sub: 2x bodyrow)
    Jen M.: 13 rounds +… 4x pushup (sub: jump/kip pull-up, 4 risers)
    Cari D.: 11 rounds +… 2x pushup (sub: jump/kip pull-up)
    Dennis: 12 rounds
    Lisa C.: 12 rounds + 5x pull-up (sub: jump/kip pull-up, 1 riser)
    David C.: 8 rounds (sub: jump/kip pull-up)

  2. coach | June 3, 2009 at 11:11 am

    A note about Amy’s effort today:

    This morning, many of you received my lecture on honest movement, and if you didn’t, you will—either via a Sunday post or in person, I will reach all of you.

    As you look through the scores today, not all movements and substitutions were created equal. They never are, and that’s the beauty of this kind of exercise. It’s infinitely scalable and adaptable to any ability, or inability for that matter.

    It must be noted that Amy’s movement today was about as accurate as it gets, just like Rebekka’s from a few weeks ago. It was so accurate, that we probably could have done without some accuracy in order to get another round or two in.

    Throughout the workout, she never compromised the integrity of our movement standards. If you know Amy, you know this is how she always is—integrity at any cost. In workouts, chances are almost always good that she knows her form needs correcting before Mel or I can catch up. Her bodyrows were done at an angle of no more than ten degrees from the floor, with full elbow extension and contraction (hands to chest) for each repetition. Even as she suffered through 130 full range pushups, her back didn’t cave in once. Read that last line again. Her squats were fast and perfect throughout.

    We should all strive for this kind of effort every time out. Stay tuned for more musings on virtuosity in movement. Great job, Amy.


  3. jcpal | June 3, 2009 at 11:13 am

    15 + 5 squats (sub: jumping pull-ups)

  4. capitalpressure | June 3, 2009 at 12:36 pm

    Matt, we missed you at group this morning. The ladies of crossfit are not that bad. Good job Amy. Jeff

  5. mchofia | June 3, 2009 at 7:36 pm

    Mayra C. 9 rounds+10 push ups (sub gravitron at 80 lbs)

    Great job Amy! I also really like the POD, Tod is owning that split jerk 🙂


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