Friday, August 28, 2009


  1. Rob | August 27, 2009 at 11:48 pm

    My shoes became stuck in the holders. I basically couldn’t get to the ground fast enough after all that rowing.

    I hope to make Friday’s workout if possible. Pullups are so much more civilized compared to rowing.

  2. coach | August 28, 2009 at 8:44 am

    Tamra F.: 9:17 (sub: single-arm snatch, 25-lbs., jump-stretch pull-up, green)
    Alex M.: 10:41 (pvc; sub: jump-stretch pull-up, blue)
    Kim H.: 10:30 (45-lbs.; sub: 2x bodyrow)
    Kris C.: 17:46 (sub: jump-stretch pull-up, green)
    Mike S.: 5:20
    Ivy F.: 8:48 (sub: jump-stretch pull-up, blue)
    Dave O.: 10:14
    Sidra C.: 10:45 (33-lbs.; sub: jump-stretch pull-up, green)
    Jen M.: 15:27 (55-lbs.; sub: jump-stretch pull-up, green)
    Sean M.: 14:04 (65-lbs.; sub: 2x bodyrow)
    Caitlin F.: 15:24 (sub: jump-stretch pull-up, green)
    John C.: 13:06 (pvc; sub: 2x bodyrow)
    Mead O.: 9:36 (pvc; sub: 2x bodyrow)
    Jenn J.: 18:36 (45-lbs.; sub: jump-stretch pull-up, green)

  3. train2live | August 28, 2009 at 10:31 am

    I just wanted to post a note to thank the coaches and my fellow Crossfit-ters for an incredible week. I was reflecting this morning on what we all went through and pulled each other through. I am convinced that there is no where in the DC area where so many come together to push themselves beyond what they think they are capable of, where coaches expect nothing less than everything you’ve got and where the fellowship and commeradre (is that redundant) is nothing short of awesome!

    I truly feel blessed beyond my wildest expectations to be part of all of it. Thanks again,
    702 (704)

    • mikeheartspullups | August 28, 2009 at 11:41 am

      You’ll always be 7:02 in my book, but next time, I’m SURE you’ll be in the 6s.

  4. themunchkin25 | August 28, 2009 at 10:49 am

    That obviously didn’t go well. I was as slow as could be and my ass hurts!!! Rubber mats should be softer. Wishing I didn’t have a desk job today.

    • coach | August 28, 2009 at 11:45 am


      While your last dismount was a little dicey, you certainly did amazing today, so give yourself some credit! Those overhead squats were absolutely beautiful.


      • tbferg | August 28, 2009 at 9:51 pm

        I agree w/Melody, Kris. Not only were your OHS perfect, but your pullups were unbelievably smooth, too. Nothing at all like the thrashing and flailing I go through to get my chin anywhere near the bar.

        As a bonus, your final dismount was a thing of beauty, but in a different way…


  5. ashacooper | August 28, 2009 at 11:34 am

    Well said, 702! Completely agree!

  6. Mrs. Finkenstadt | August 28, 2009 at 1:11 pm

    Kris- don’t be so hard on yourself over your time! You did this with the weight a rx’d, and preportional to b.w., that’s a significant load. Impressive 🙂

    702- I couldn’t agree more.

  7. InNeedofCalculator | August 28, 2009 at 5:03 pm

    At CFLV:
    3 rounds for time
    Bear Crawl
    10 body busters
    15 pull ups
    20 push press @ 75/65
    Neil A: 18:32

  8. Mrs. Finkenstadt | August 28, 2009 at 5:18 pm

    Neil-way cool that you went to another CF affiliate, but what is a bear crawl and what is a body buster?

    • InNeedofCalculator | August 28, 2009 at 9:06 pm

      Hey Ivy. Def fun. Mel can show u a bear crawl. As for body buster it’s like an inverted burpee without the headstand. Totally weird.


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