Friday, October 9, 2009

Friday, October 9, 2009

kim caitlin ted row 2
Congratulations Adam H., for completing our Elements Workshop curriculum!

We have a confession to make: we knew this workout was coming today almost two weeks ago (we like to plan ahead). If we didn’t, and had we not written a workout for Ivy F. in May, we would have posted one today, anyway.

Ivy did not have a chance to make it to the nutrition seminar last week, but if you have been following the posts over the past 10 days or so, you would notice that she has been deeply involved in all things food discussed here. She even offered her support for those willing to give good nutrition a run on October 2, and a few have joined her in creating food journals and offering each other encouragement and accountability.

Ivy also asked us to create a “forum” of sorts specifically related to nutrition, because the discussion has been scattered across the site and needs consolidating. This now exists under Nutrition Information, and is called Paleo Forum.

Steve D. came in yesterday and asked how you get workouts named after you. Well, this is as good an example as any—be good to each other.

–Melody, Rebekka and John

for time:
deadlift @ 225-lbs.
chest-to-bar pull-up

Compare results to May 20, 2009.


  1. eyechip | October 8, 2009 at 10:53 pm

    Bravo Ivy. Tomorrow is for you. And every time I feel the inclination to stop I will keep your smiling face in mind and push through.

    It is always an honor to do the WODS by your side.


    • coach | October 9, 2009 at 10:04 am

      Highlight of the morning: during the round of nine, fighting his way through the deads, StuLu screaming “Ivy!” during each rep. Classic stuff.

      StuLu and the 8a gang—great job this morning. Loud, chaotic, intense. All good things.


  2. Kimmie | October 9, 2009 at 8:35 am

    Ivy was tough and appropriately approachable, just like our Ivy. Great job Coaches.

  3. IWant2GetStronger | October 9, 2009 at 11:37 am

    I like this approach Stu!!!

  4. jwood30 | October 9, 2009 at 12:17 pm

    Nice work Rob. Jeff

  5. baykay | October 9, 2009 at 11:43 am

    Amy D.: 14:14 (135-lbs.; sub: jump-stretch ctb pull-up, blue)
    Ted K.: 20:23 (185-lbs.; sub: pull-up)
    Borja G.: 13:29
    Tamra F.: 20:46 (135-lbs.; sub: jump-stretch ctb pull-up, green)
    Kim H.: 16:34 (185-lbs.; sub: jump/kip ctb pull-up, 30″)
    Kris C.: 18:54 (135-lbs.; sub: jump-stretch ctb pull-up, green)
    Alex M.: 15:49 (165-lbs.; sub: pull-up)
    Jessica H.: 17:08 (135-lbs.; sub: jump-stretch ctb pull-up, blue)
    Michelle C.: 15:01 (95-lbs.; sub: jump/kip ctp pull-up, 26″)
    Neil A.: 14:36
    Dave O.: 7:21 (sub: 1x bodyrow)
    Jen M.: 22:12 (135-lbs.; sub: jump-stretch ctb pull-up, green)
    Ivy F.: 17:34 (sub: jump-stretch ctb pull-up, blue)
    Sean M.: 13:20 (sub: jump/kip pull-up, 12″)
    Joe P.: 15:20
    Joanna L.: 9:08 (95-lbs.; sub: jump-stretch ctb pull-up, green)
    Ravi S.: 14:20 (115-lbs.; sub: jump-stretch pull-up, green)
    Roselena R.: 16:07 (165-lbs.; sub: jump-stretch pull-up, green)
    StuLu.: 15:36 (sub: jump-stretch ctb pull-up, blue)
    Josh O.: 13:55 (135-lbs.; sub: jump-stretch pull-up, green)
    Jeff W.: 16:38
    Rob K.: 7:48
    John C.: 14:30 (165-lbs.; sub: jump/kip pull-up, 24″)
    Steve D.: 7:04
    Ricky B.: 13:53 (135-lbs.)
    Jenn J.: 20:08 (115-lbs.; sub: jump-stretch pull-up, green)
    Mead O.: 16:09 (135-lbs.; sub: 2x bodyrow)

  6. Jessica | October 9, 2009 at 12:45 pm

    I second that, nice job, Rob.

    And, Jeff, awesome job to you too! You took more than six minutes off your last time for this WOD.

  7. jwood30 | October 9, 2009 at 12:59 pm

    Thanks Jessica. Jeff

  8. Rob | October 9, 2009 at 2:20 pm

    Thanks. Steve – you should have been at the 8:00am class! I think I would have done 30 seconds faster with you there knocking out those pullups ahead of me.

  9. Mrs. Finkenstadt | October 9, 2009 at 3:07 pm

    Fabo scores everyone! I took about 3 min. off my score from the first time, and went from 2 green j.s. bands to 1 blue!

  10. Jenny J. | October 9, 2009 at 3:31 pm

    Not at all related to today’s workout, but I am following up on a request Sakar made to go DANCING with crossfitters.

    Saturday Night
    10 pm till you collapse or ask for the puke bucket
    Jimmy Valentine’s Lonely Hearts Club

    Let’s have a DANCE OFF! and put our fitness to good use (btw this falls under the list of reasons I crossfit).


    Jenny J

    • train2live | October 9, 2009 at 4:37 pm

      Another alternative is to come see my band at Club 219 in Alexandria either tonight or tomorrow night. It is located at 219 King Street, we start at 9:00. Enjoy a little R&B, Soul, and get funky with us. Check us out on the web if you like.

      Dave “702” O

      • mikeheartspullups | October 9, 2009 at 6:06 pm

        That sounds awesome. You MUST tell us when you are playing again. Hope you rock it tonight.

        • train2live | October 9, 2009 at 8:12 pm

          We will be back at 219 on Nov 6 and 7.


  11. mikeheartspullups | October 9, 2009 at 6:06 pm

    Greetings From New Hampshire!

    So last week, Caitlin and I searched the interweb for a CrossFit facility in scenic New Hampshire, but the closest ones are well over an hour away.

    So instead, armed with 2 pairs of dumbells (25s and 50s), we braved the 8 hour drive into New England with hopes of crushing some new skool gymless workouts, courtesy of Mel.

    For time, 3 rounds, 21 reps
    dumbbell deadlifts (50/25) and pushups (clapping/strict)

    Mike: 9:00 flat (50s/clapping)
    Caitlin: 11:50 (25s/strict)

    See you all next week. Live Free Or Die!!!

    Mike and Caitlin


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