Friday, June 5, 2009

Friday, June 5, 2009

Click into the picture to make it larger, and see if you can make out the message on our whiteboard…
handstand room
Thank you Matt W., again and again, for helping us move yesterday. If anyone missed yesterday’s chatter, please get it here. There’s some great stuff in there.

three rounds for time:
15x overhead squat @ 95/65-lbs.
15x push jerk
15x “L” pull-up
15x knees-to-elbows
15x hang clean
15x sumo deadlift high-pull


  1. sub10fran | June 4, 2009 at 7:53 pm

    love the space; love the message. anyway we can get some version of that painted on the wall?

    • coach | June 5, 2009 at 3:15 pm


      I hit the WOD today, primarily because of what you said to me this morning: “what would you tell us?” And because after moving the furniture, I knew this workout would challenge me mentally.

      I ended up at just 340-lbs.—not too bad after yesterday, which was supposed to be a rest day after three straight WODs. My hands and hips were shot.

      Also, since you’re always curious about how to approach a strength WOD, here is the result from start to finish (I backed into the work sets):

      Warm-up: 135 x10, 185 x5, 225 x3, 255 x2, 275 x1, 295 x1, 305 x1, 315 x1
      Work (all x1): 325-335-340-345x-325-325-325-lbs.

      So, all this to say “thanks.” Enjoy the weekend.


      • sub10fran | June 5, 2009 at 3:35 pm

        I’m glad I was able to help get you focused – you and Mel do it for us every day. The info. on approach to strength WODs is really helpful – without you or Mel around I struggle with the work up vs. work set; need to keep in mind that a miss at the end of a strength WOD is better than walking away from the last rep. knowing I had more in the tank.

        Final request – can you post my time and substitutions from the WOD this morning?


  2. coach | June 5, 2009 at 9:40 am

    Tamra F.: 19:35 (pvc; sub: 1x bodyrow, pike-up)
    Kim H.: 29:31 (25-lb. dbs; sub: jump/kip pull-up, risers, pike-up)
    Amy D.: 31:42 (pvc ohs, 45-lbs.; sub: jump/kip pull-up, pike-up)
    Tod C.: 32:39 (85-lbs.; sub: jump/kip pull-up, pike-up)
    Roselena R.: 43:53 (25-lb. dbs; sub: jump/kip pull-up, pike-up)
    Ted K.: 44:00 (pvc ohs, 75-lbs.; sub: pike-up)
    David O.: 14:14 (1 round; sub: pull-up)
    Rebekka E.: 47:06 (55-lbs.; sub: jump/kip pull-up, 2 risers)
    Mike S.: 35:19
    Neil: 29:12 (45-lbs.; sub: pull-up)
    Melody: 29:46
    John S.: 43:40 (65-lbs.; sub: strict pull-up)
    Cari D.: 30:35 (pvc ohs, 45-lbs.; sub: push press, jump/kip pull-up, pike-up)
    Jen M.: 35:59 (45-lbs.; sub: push press, jump/kip pull-up, 3 risers, pike-up)
    Matt W.: 46:22 (pvc ohs)
    Jenn J.: 36:02 (pvc ohs, 45-lbs.; sub: jump/kip pull-up, 3 risers, pike-up)
    Wanda K.: 21:27 (pvc)

    • coach | June 5, 2009 at 9:43 am


      A note for next time: you completed two rounds of this today, with 45-lb. overhead squats in round two. This second round was more an exercise in strength work, as the total time was around 40 minutes (?).


    • baykay | June 5, 2009 at 4:08 pm

      I used 3 risers.


      • coach | June 5, 2009 at 4:27 pm

        Well, kind of. At some point after round one, I saw those three risers and took one away. So, unless you put it back…


      • baykay | June 5, 2009 at 5:04 pm

        That is very sneaky of you…I didn’t notice, I just used whatever was there…

  3. mikeheartspullups | June 5, 2009 at 9:50 am

    Mel! Nice.

  4. mikeheartspullups | June 5, 2009 at 9:51 am

    This was a really hard workout, and I really enjoyed seeing so many of us there today cheering each other on and getting really, really sweaty!

    • voidwhichbinds | June 5, 2009 at 2:17 pm

      Mike – I agree – how did your friend do? The tough workouts are better in the group – i can’t believe how competitive i get, yet how much I want to cheer everyone else – and how much it means to have people rooting you on.

      Great time for you today at full weight!


  5. capitalpressure | June 5, 2009 at 11:35 am

    46:39 at 65 lbs. This wod was very challenging. I was doing hang power cleans instead of hang cleans, but John corrected me. Jeff

  6. coach | June 5, 2009 at 11:52 am

    It says: “MPH: Room to drop shit…LOUDLY!”

  7. bibihan | June 5, 2009 at 2:33 pm

    Lisa: 36:10 (30 lbs ohs; 55lbs for the rest; jumping pullups with platform & no risers)

  8. train2live | June 6, 2009 at 9:53 am


    Thanks for the note on my second round. I appreciate the patience while I build back up to my full potential. Sorry I missed you last evening, but as you know my daughter celebrated her B-day yesterday. Congrats on your milestone…it only gets better from here my friend.



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