deadlift
5-5-5-5-5
then, as many rounds as possible in 10 minutes:
4x handstand pushup
8x swing @ 70/55-lbs.
12x ghd sit-up
deadlift
5-5-5-5-5
then, as many rounds as possible in 10 minutes:
4x handstand pushup
8x swing @ 70/55-lbs.
12x ghd sit-up
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Team,
This Wednesday, January 20 (tomorrow), Voice of America (voanews.com) will be recording a piece on The Paleo Diet for television, radio and the web. During the 12p class, they will be in-house to record parts of the workout, and afterward, they will be interviewing Rob and us. More specifically, they are following Rob around during the day, much like the Washington Post followed Jenn a few weeks back.
Typically, the 12p workout is one of the least-attended of the day. If you have an opportunity to join us for that workout, please do so, as we would like to have at least a half-dozen other athletes alongside him.
Thanks,
Melody and John
I’ll be there at noon tomorrow! I will try to not wear an exorbitant amount of pink – but I might not be able to help myself… 😉
–Scores–
Ted K.: 225-225-225-225-225-lbs., 3 rounds + 4x atomic pushup (55-lbs.; sub: atomic pushup, toes-to-bar)
Tamra F.: 185-185-185-185-185-lbs., 4 rounds +… 11x hanging knee raise (35-lbs.; sub: pushup, hanging knee raise)
Mike D.: 225-225-225-225-225-lbs., 4 rounds +… 6x swing (55-lbs.; sub: decline pushup, hanging knee raise)
Borja G.: 255-255-255-255-255-lbs., 4 rounds (55-lbs.; sub: atomic pushup, hanging knee raise)
Ralph A.: 255-255-255-255-255-lbs., 9 rounds (85-lbs., 55-lbs.; sub: shoulder press, sit-up)
Kristie K.: 105-105-105-105-105-lbs., 5 rounds +… 4x swing (35-lbs.; sub: pushup, sit-up)
Erez Y.: 225-225-225-225-225-lbs., 3 rounds +… 10x toes-to-bar (45-lbs.; sub: toes-to-bar)
Erin K.: 185-185-185-185-185-lbs., 4 rounds +… 2x swing (25-lbs.; sub: atomic pushup, hanging knee raise)
Kim H.: 175-175-175-175-175-lbs., 9 rounds + 4x pushup (35-lbs.; sub: pushup, sit-up)
Amy D.: 145-155-160-160-160-lbs., 3 rounds +… 11x toes-to-bar (35-lbs.; sub: atomic pushup, toes-to-bar)
Kris C.: 125-135-135-135-135-lbs., 4 rounds +… 7x swing (35-lbs.; sub: atomic pushup, hanging knee raise)
Lynsey H.: 105-105-105-105-105-lbs., 7 rounds +… 1x swing (35-lbs.; sub: pushup, sit-up)
Josh O.: 275-275-275-275-275-lbs., 4 rounds +… 8x swing (55-lbs.; sub: atomic pushup, hanging knee raise)
Ravi S.: 205-205-205-205-205-lbs., 3 rounds +… 5x swing (55-lbs.; sub: atomic pushup, hanging knee raise)
Charles H.: 275-275-275-275-275-lbs., 4 rounds +… 8x swing (sub: toes-to-bar)
Neil A.: 275-275-275-275-275-lbs., 4 rounds + 2x atomic pushup (sub: atomic pushup, hanging knee raise)
Jeremy N.: 275-315-315-275-275-lbs., 3 rounds +… 7x swing (sub: hanging knee raise)
Shana S.: 115-115-115-115-115-lbs., 8 rounds +… 8x swing (35-lbs.; sub: pushup, sit-up)
Jessica H.: 155-160-160-160-160-lbs., 4 rounds (45-lbs.; sub: atomic pushup, toes-to-bar)
Sean M.: 315-315-315-315-315-lbs., 4 rounds + 4x shoulder press (55-lbs.; sub: 55-lb. kb shoulder press, hanging knee raise)
Sidra C.: 185-205x-185-185-185-lbs., 4 rounds (sub: atomic pushup, pushup, hanging knee raise)
Jen M.: 135-135-135-135-135-lbs., 5 rounds +… 2x swing (35-lbs.; sub: atomic pushup, hanging knee raise)
Travis O.: 275-275-275-275-275x-lbs., 4 rounds +… 5x hanging knee raise (45-lbs.; sub: pushup, hanging knee raise)
Jeff W.: 245-255-255-255-255-lbs., 6 rounds + 3x atomic pushup (55-lbs.; sub: atomic pushup, pike-up)
Thomas M.: 185-185-195-195-195x-lbs., 4 rounds + 4x atomic pushup (45-lbs.; sub: atomic pushup, toes-to-bar)
Jonathan H.: 215-215-215-215-215-lbs., 3 rounds +… 5x toes-to-bar (55-lbs.; sub: atomic pushup, toes-to-bar)
Joe P.: 295-315x-295-295-295-lbs., 3 rounds +… 1x hanging knee raise (sub: prom hspu, 1 x 45-lb. plate, toes-to-bar)
Lisa C.: 145-155-155-155-155-lbs., 4 rounds (45-lbs.; sub: atomic pushup, hanging knee raise)
Linda K.: 75-75-75-75-75-lbs., 5 rounds + 2x pushup (25-lbs.; sub: pushup, sit-up)
Joe F.: 225-225-225-225-225-lbs., 4 rounds +… 10x toes-to-bar (55-lbs.; sub: toes-to-bar)
Sean F.: 135-135-135-135-135-lbs., 7 rounds (35-lbs.; sub: pushup, sit-up)
Hassan D.: 365-365-365-365-365x-lbs., 4 rounds (sub: atomic pushup, hanging knee raise)
Jenn J.: 155-155-155-155-155-lbs., 4 rounds +… 4x swing (45-lbs.; sub: pushup, hanging knee raise)
Dave R.: 255-285-285-285-265-lbs., 5 rounds +… 4x handstand pushup (sub: toes-to-bar)
Rob K.: 315-315-315-315-315-lbs., 4 rounds +… 1x toes-to-bar (sub: atomic pushup, toes-to-bar)
Roselena R.: 185-195-185-185-185-lbs., 4 rounds +… 4x swing (45-lbs.; sub: atomic pushup, hanging knee raise)
Joanna L.: 105-115-115-115-115-lbs., 5 rounds +… 5x toes-to-bar (35-lbs.; sub: atomic pushup, toes-to-bar)
Adam C.: 225-235-235-235-225-lbs., 3 rounds + 2x hspu (55-lbs.; sub: toes-to-bar)
StuLu: 265-275-275-275-275x-lbs., 3 rounds +… 7x toes-to-bar (55-lbs.; sub: atomic pushup, toes-to-bar)
Christy P.: 225-235-235-235-235-225-lbs., 4 rounds +… 8x swing (sub: toes-to-bar)
Steve D.: 315-365-335-335-335-lbs., 5 rounds +… 8x swing (sub: toes-to-bar)
Christine S.: 145-155x-135-135-135-lbs., 4 rounds +… 7x swing (45-lbs.; sub: atomic pushup, hanging knee raise)
Sue R.: 85-85-85-85-85-lbs., 5 rounds +… 1x swing (25-lbs.; sub: pushup, sit-up)
Amy S.: 85-85-85-85-85-lbs., 3 rounds +… 8x hanging knee raise (sub: pushup, sit-up, hanging knee raise)
Mayra C.: 175-175-175-175-175-lbs., 4 rounds +… 3x swing (sub: atomic pushup, hanging knee raise)
Koji H.: 175-175-175-175-175-lbs., 4 rounds +… 8x swing (55-lbs.; sub: atomic pushup, toes-to-bar)
Lee P.: 205-215-215-215-215-lbs., 4 rounds +… 8x swing (45-lbs.; sub: atomic pushup, hanging knee raise)
Wayne C.: 245-245-245-245-245-lbs., 6 rounds (55-lbs.; sub: prom hspu, 1 x 45-lb. plate, toes-to-bar)
Ricky B.: 245-245-245-245-245-lbs., 4 rounds +… 8x hanging knee raise (55-lbs.; sub: atomic pushup, hanging knee raise)
Meghan M.: 205-215-225-225-225-lbs., 3 rounds +… 8x swing (sub: prom hspu, 1 x 45-lb. plate, toes-to-bar)
Teal B.: 195-205-215x-195-195-lbs., 4 rounds +… 6x swing (45-lbs.; sub: pushup, hanging knee raise)
Mike S.: 265-265-265-265-265x-lbs., 4 rounds +… 10x toes-to-bar (sub: toes-to-bar)
Great to work out with 6am. Thank you for making a great start to the day and rest of week!!!
Ralph xoxo
Today I worked out at Crossfit Triumph in Tarpon Springs, Fl. http://www.crossfittriumph.net
I just love how the Crossfit community is so welcoming to drop in fellow Crossfitters. Had a great work and I am going to return on Thursday (they are closed on Wednesdays). My work out consisted of deadlift at 70% of max, 5 rounds of 5 reps. Then “Helen”
275-275-275-275-275
Helen time was 15:04
Tomorrow I am going to my sisters gym. The plan is to do the Wednesday WOD whatever it is. My sister offered me a work out with her and her trainer doing a circuit on the machines and then join her for a spin class. I told her, with all the love I could muster that I would rather light myself on fire…sorry sis.
nice job dave! and that’s a pretty good helen time — a pr for you?
Thanks, Mike.
Yes that was a PR for Helen. I could have been faster if I had better pull ups.
Dave O.