Friday, August 13, 2010


50-40-30-20 and 10 rep rounds of:

Kim Malz 5:00, Dave Castro 8:00 (GHD). Post time to comments.

Compare toΒ 100518.

WOD Demo with Dave Castro with GHD sit-ups – video [wmv] [mov]

From the Vault: Chris Spealler WOD Demo – video [wmv] [mov]

Published in: on August 12, 2010 at 8:03 pm  Comments (45)  

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45 CommentsLeave a comment

  1. amazing picture!!!

    • I agree! And Kelly killed that wod!

    • Cool photo!

      Annie is my favorite workout! I’ll be doing the Growlery, though. I wonder if I could manage both — Growlery at noon and Annie after work.

      • Made up Annie on 8/15, Growlery rest day. 13:20, which is 1 minute over my PR.

        Two things that slowed me down: not being able to do the double unders unbroken and my shoe coming untied.

        Goals for next time: unbroken double unders | double-knot laces!! πŸ™‚

    • agreed… fantastic picture. I watched him doing this around 1PM today (I think) – funny how the lighting is so cool that looks like evening!

    • Very cool picture, indeed. Way to work, Kelly.

    • Great pic Kelly…you look like a machine! Eat your Wheaties because I’m looking forward to WOD with you on Sunday @ 10 am πŸ™‚

      • welcome back L πŸ™‚

    • Great subject + great artist = AMAZING photo!

  2. Awesome photo.
    This was my second Annie on a box.
    12:30 PR (last time was 13:53)
    Laura’s advice on DUs– practice. But when you have such a long list of things to practice…

    • Move DUs to the top of the list. They’re FUN!

  3. Growlery:

    10-minute Handstand/HS-walk practice. I practiced double-unders, 24″ step-ups, and a few dips. (Still having problems with my back and the handstand aggravated it so I worked on other stuff.)

    1a: Pullups 5×5 with blue+tiny
    1b: Strict Press 5×5: 65,70,75,80,85×3
    (Alternate btwn 1a and 1b with 60 seconds rest between each set).

    Run 1-mile. Well, Erica and I missed a turn so we don’t know how far we ran. In the middle of trying to get back on course, I had to make an emergency bathroom stop. I’ll chalk today up to “just running without worrying about time”.

  4. Did Growlery with Pat -she was nice enough to wait for me since i overslept!

    10 min Handstand practice. I definitely made progress and enjoyed practicing this. Thanks for the help Laura!

    1a: weighted Pull-ups 5×5 1st rd w/20# vest, rest w/ 27# vest
    1b: strict press 5×5 66, 71, 76, 81, 86×3

    See above for run fiasco. The missed turn was totally my fault.

  5. Kelly, would you just do me a favor and eat a box of donuts or something so the rest of us can feel good about ourselves for a while? Sheesh…

    Annie in 8:46 — slower than last time by almost a minute. Laura corrected my sit-up form which, of course, made it harder (and slower).

    • Ha, now that was funny! Donuts and a couple of “Ghetto Burgers” too…

      • Mmmm… ghetto burgers…

        • Oh man, I haven’t been to Ms. Ann’s in a while. Mmmm…

          • Damn, am I the only human in Atlanta that has never gone??

          • Nope, I haven’t been either.

          • Vinocity (now Kirkwood Public House) has a variation of that… but I’ve never had it. I wouldn’t be surprised if they create special CrossFit Burger soon, a few of us eat there enough!

      • ok, i’m snagging a ghetto burger saturday afternoon. period. connor & I have jujitsu til noon then i’m headed to ms. ann’s snack bar on Memorial. gonna be there by 1 no matter what–would be super cool to rendez-vous with some crossfitters. jus’ saying πŸ˜‰

    • LOL!!! The Ghetto Burger is out of Biz I hear

  6. “Annie”: 13:22
    Last time was 17:12.

    It was actually fun to be in at 6:30 am! Maybe I’ll try it again sometime…

    • Solution to your time crunch…Love it!
      Congrats on the PR too πŸ˜‰

    • Huge PR, Paige! Wow.

    • Paige, I beat your Annie time by 2 seconds. Ha!!

  7. Noon Growlery:

    This was a fun one! It was a little of this and a little of that, so nothing was too painful.

    5 rounds of 5 pull ups – unbroken! – with red band.
    My heaviest weight on presses x 5 was 47#. (Managed 55# x 2.)
    Ran a mile in 11:33. (All running, no walking!)


    • Nice running, Terri, especially in this heat!

  8. Power Hour Growlery. Enjoyed it ladies!

    10-minute handstand practice.
    1a: Pullups 5Γ—5 with 14.8# vest
    1b: Strict Press 5Γ—5: 65,68,72,78 (this is when LD says, “too light!! you need to make a jump!),87Γ—5
    Run 1-mile: 11:34 (thinking I turned too early off of McClendon –turns out I didn’t– I added to the run, so about 1.2 miles)

  9. Noon Growlery grrrrrr!

    10 min handstand practice.
    1a. pullups first 3 sets of 5 with 12.5 lbs and last two sets of five with 20.5
    1b. press 44, 49, 59X4, 59, 59
    Ran 1 mile…my timer didn’t start so I have no idea how long it took : (

  10. Sorry to miss Annie. Hotel gym in suburban Philly is a bit tight (e.g the only space to do a burpee would be on the treadmill) so did an in-room WOD instead.

    50 push-ups
    50 squats
    5 HSPU (to a rolled up towel)
    ~18 min

    My push-ups are slow and I failed on lots of HSPUs. Need to work on the timing of my kipping.

    • Good for you to workout when you are in a hotel!!

  11. Noon Growlery
    10 min handstand practice
    5×5 Weighted Pullups, 12.5#, ouch
    5×5 Shoulder Press, 66,76,76×3,71,71 (75%1RM)
    1 mile run, 8:28 (got lost, ran 1.1mi
    Great programming.

    • Well, that helps me, I started after you (not sure how long though) and finished right before you so maybe i was around 7:30-8:00??

      • You are FAST! So glad that others (not you) got lost on the run so I didn’t feel like a complete nimrod.

  12. 14:53

  13. 17:06
    box jumps

  14. Last time- 14:25
    This time- 12:16

  15. making some veggie-stuffed london broil right now, drowning my memory of a lengthy Annie in red meat with mustard/cumin/pepper rub

    last annie with ab-mat 5:42 back in May…this time, with GHDs 13 and change…ugh :-/ but did have a TON of fun practicing handstands afterwards with some Growlers & climbing @ wallcrawlers…TGIF

    • Veggie-stuffed london broil. OMG.

      • …mmm, it was good too!
        just 1. butterfly the meat (rubbed with cumin, pepper, dry mustard, olive oil), 2. spread on a bunch of chopped garlic, redonion, spinach, tomato, whatever 3. roll it up & toothpick/twine the fatty 4. & toss it in the oven (on broil) for 10 min per side (maybe covered with chopped yellow squash on sale at kroger)

  16. Growlery…

    10 min handstand and handstand walk practice – thanks to tips from Laura and Michael I was able to start stringing together steps

    5×5 SP: 60-65-70-75-80×4

    5×5 weighted PUs: 22-26-31-35.6-42.8

    1 mile run: 6:57

    I enjoyed today’s mix.

    • Trish, that is such fantastic work! Very fast AND strong. Those are great numbers all around. You’re the real deal! Of course, I suspected as much. πŸ™‚

  17. 13:42

    3 min pr. I attribute that to the double under improvement. Unanchored abmat felt really slow in comparison to the double unders which is a change.

  18. 8/16: Made up Annie because I needed to practice DUs for the garage games. Damon worked with me yesterday and it really helped.

    9:04 (1:24 PR!) w/anchored abmat situps. I realized this morning that when I start to miss a lot that I need to relax, slow down, and not hunch forward (thanks Zeke). I miss more when I’m trying to go fast.

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