Monday, September 27, 2010

Monday, September 27, 2010

Elements of a missed front squat (yep, he missed it): rounded back, low elbows, internally rotated knees.

five one-minute rounds; rest exactly one minute between rounds:
30x swing* @ 70/55-lbs.

*Rowing debt accrues in 1000m intervals, each time all 30 swings are not completed in the designated one-minute time period.

This workout is scored by the total swings completed from all five rounds, and the total rowing debt in meters.

workout courtesy of crossfit football


  1. mike | September 26, 2010 at 10:15 pm

    Coach – thanks for the instructional picture…but, who IS that with the rounded back, low elbows, and internally rotated knees? I swear I’ve seen him before.

    Whomever he is, I really love his suede lifting shoes…

    • coach | September 27, 2010 at 9:12 am


      Nice effort this morning.

      The real reward was moving faster than you might have thought you could, or moving faster than you might normally—finding the extra gear.

      The next reward will be applying this learning tomorrow.


    • coach | September 27, 2010 at 9:17 am

      That picture, Mike? It’s just something I found—of no one in particular, and a useful learning tool.

      What’s that? It’s Tink? Oh.


      • Tink | September 27, 2010 at 12:26 pm

        LOL..OMG…who is that tragedy!!! haha I know I’d never do that!

        But look at the determination on his face tho!Oh you can’t see’s blocked out 😀

  2. campbellroth | September 27, 2010 at 9:44 am

    Great workout today.

    Sorry for my outburst during the Burpees. I love my Chucks. Really.

  3. joshm08 | September 27, 2010 at 12:20 pm

    that picture made my day 🙂

    from Crossfit St. Lucia:

    Josh M.:
    21-15-9, hspu % strict pullup, 19:21

    Neil A.: 50-40-30-20-10, double unders & situps; 10:00

  4. Special K | September 27, 2010 at 6:24 pm

    Mel and B-Kay (and Johnny), THANK YOU for your excellent coaching this evening. It definitely turned my workout around.

    As an additional thank you:

  5. b-kay | September 27, 2010 at 8:23 pm

    Teal B.: 134, 2000m (35-lbs.)
    Derek B.: 122, 1000m (55-lbs.)
    Ryan B.: 92, 5000m (35-lbs.)
    Tamra F.: 113, 3000m (45-lbs.)
    Ted K.: 150 (35-lbs.)
    Robbie S.: 120, 3000m (55-lbs.)
    Kris C.: 108, 4000m (45-lbs.)
    Jessy C.: 134, 2000m (35-lbs.)
    Brian T.: 133, 4000m (45-lbs.)
    Christine S.: 150 (25-lbs.)
    David S.: 123, 3000m (45-lbs.)
    Mike S.: 127, 3000m (55-lbs.)
    Caitlin S.: 150 (25-lbs.)
    Ryan D.: 149, 1000m (35-lbs.)
    Sidra C.: 103, 4000m (45-lbs.)
    David O.: 116, 3000m (55-lbs.)
    Sean M.: 96, 5000m (55-lbs.)
    Jen M.: 150 (35-lbs.)
    Mayra C.: 150 (35-lbs.)
    John B.: 100, 5000m (55-lbs.)
    Holmes H.: 117, 4000m (35-lbs.)
    Campbell R.: 128, 4000m (25-lbs.)
    Adam H.: 106, 3000m (35-lbs.)
    Ivy F.: 104, 5000m (45-lbs.)
    Jeff W.: 155, 4000m (55-lbs.)
    Set S.: 145, 1000m (20-lbs.)
    Bill G.: 119, 3000m (55-lbs.)
    Rachel Z.: 144, 3000m (15-lbs.)
    Livia S.: 110, 5000m (25-lbs.)
    Mead O.: 68 (35-lbs.; sub: no debt; 3 rounds)
    Lisa C.: 120, 3000m (25-lbs.)
    Dave R.: 111, 4000m
    Glenn C.: 136, 2000m (45-lbs.)
    Steve D.: 144, 1000m (55-lbs.)
    JC L.: 148, 1000m (25-lbs.)
    Noland C.: 121, 2000m (25-lbs.)
    Johnny A.: 130, 3000m (35-lbs.)
    April H.: 133, 3000m (25-lbs.)
    Marco M.: 125, 3000m (45-lbs)
    Mark C.: 80, 5000m (35-lbs.; sub: 50x sdhp debt)
    Keena S.: 116, 5000m (35-lbs.)
    Rob K.: 132, 2000m (55-lbs.)
    Diana D.: 150 (15-lbs.)
    Cristian D.: 137, 1000m (25-lbs.)
    Erez Y.: 117, 3000m (45-lbs.)
    Anna H.: 146, 2000m (25-lbs.)
    Jennifer M.: 146, 1000m (25-lbs.)
    Tyler P.: 137, 2000m (35-lbs.)
    Stuart W.: 130, 2000m (45-lbs.)
    Sean F.: 123, 3000m (45-lbs.)
    Josh O.: 121, 3000m (55-lbs.)
    Kevin W.: 131, 2000m (35-lbs.)
    Chad F.: 135, 2000m (35-lbs.)
    Rajesh N.: 111, 3000m (15-lbs.)
    Jerry C.: 126, 2000m (35-lbs.)
    Katherine C.: 150 (25-lbs.)
    Christy P.: 111, 4000m
    Anne M.: 135, 2000m (25-lbs.)
    Meghan M.: 112, 3000m
    Antonio G.: 133, 3000m (45-lbs.)
    Leota B.: 107, 4000m (35-lbs.)

  6. tubameat | September 27, 2010 at 10:44 pm

    this wod was diabolical (read: fun)

    and i have to apologize for all my F-bombs in the noon class. i cant say it wont happen again, though.

    Steve D


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