Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Five rounds for time of:
22 Kettlebell swings (70/53) (53/35) (35/26)
22 Box jump (24/20) (20/12) (12/8)
Run 400 meters
22 Burpees
22 Wall ball shots (20/14) (14/10) (10/6)

Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda32:22, Laurie Galassi 33:48 (1.5pood KB, 20″ box, 14lb ball), Kristan Clever 34:49 (1.5pood KB, 24″ box, 16lb ball), Graham Holmberg 35:42 (500m run).
Post time to comments.

White WOD

Three rounds for time of:
22 Kettlebell swings (26/18)
22 Box jump (12/8)
Run 400 meters
22 Burpees
22 Wall ball shots (10/6)

– We are going to start a gym ladder this year, I will post more info in my comments, and feel free to ask any of the trainers about it, but we want as many people to participate as possible….SO anyone interested can post in the comments and we will include you, should be A LOT OF FUN!!!!

January “COOL” Board

– Make some goals for January, and get your name on the Board when you accomplish them

– AND let me videotape  if you are attempting, you should be proud of it

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26 Responses to 1/3/11

  1. Adam says:

    Today is my CrossFit one year anniversary! Nobody got me any presents but there are still plenty of hours in the day….Just wanted to show anyone who cares the progress that I have made in just one year of training and express my sincere gratitude to all that have helped me in the past year

    Max Pull Ups – 7 to 34
    Muscle ups – 0 to 9 consecutive
    Back Squat – 165 lbs (not going below parallel) to 265 lbs
    Deadlift – 155lbs to 345 lbs
    Cleans – 95 lbs to 175 lbs
    HSPU’s – Assisted only to 15 consecutive
    Overhead Squat – 0 to 85 lbs!
    Mile Run Time – 7:15 to 6:03

    This year I am going to focus on not only increasing weights and reps but balance and flexibility. January goal is to handstand walk, any distance and not fall over.

  2. Lindsay says:

    Whitten black wod rx’d – 39:20

    I’m definitely in for the gym ladder! Post the deets, bro

  3. Jodi says:

    That is AWESOME Adam!!!

  4. Jaime says:

    ‘Whitten’ Black WOD (w Row & 12″ left leg box jumps) – 51:28
    That was a tough one. Thank u Captain Whitten!

    And of course I want in on the ladder..I hope a lot of people choose to participate 🙂

  5. Brian says:

    Whitten: 43:09 Black WOD.
    Nice work today Z and the rest of the 5:30 am crew!! Its getting to be a fun group! We welcome anyone else to join us at 5:30 am!

    I”m in the for the ladder!

  6. Bobby says:

    Black WOD as Rx’d – 34:25
    Thank you Army Captain Dan Whitten, you must have been one tough SOB

  7. Adam says:

    “Whitten” RX’d – 41:20….Explain this ladder, even Will and Nate looked puzzled when it was brought up.

  8. Bobby says:

    GYM LADDER (This is what we have planned so far)
    – Anyone that has done a ladder for any other sport, such as tennis, it will be very similar
    – Anyone that is interested will be in a ranked spot on the ladder
    – You can move up the ladder by challenging the person directly ahead of you (you have to work yourself up the ladder 1 step at a time)
    – Right now our idea is that in order to challenge the person ahead of you you have to give them 3 different workout options
    – The person that is challenged will then get to choose which of the 3 workouts that both will compete at
    – The trainers can call foul on the 3 workouts if their is not enough variety (example – Bart cannot choose 1, 2, or 3 Rep Max Bench Press for his 3 workouts hahaha)
    – You cannot use the same workout again for a challenge once you have used it before
    – You do not have to do the workout head-to-head, but a trainer must verify your time/reps/weight/etc.
    – Once a workout has been agreed on both athletes will have a week to submit a score, and you CANNOT do the workout more than once

    – I am trying to figure out a way to do our initial rankings. Eventually people will work their way to their appropriate ranking but I’m not sure about the initial rankings. One idea, get everyone that is interested, break them into groups of 1-10/11-20/21-30 and then randomly pick the names in those ranges for their initial rankings. However, any ideas on a better system would be greatly appreciated.

    – Oh and I am interested in the Ladder!!!! And I am expecting that I made a bunch of grammatical errors and forgot a bunch of things in this list, so expect a lot of replies to this.

    • Lindsay says:

      For ranking, this plays off your idea, but you could set out criteria for the 3 groups and let people self rank into group 1, group 2, etc. Then go random from there. Like, group 1: always/almost always does black wod; can do strict hspu, muscle ups, isabel snatch weight (or whatever) [can you tell I don’t want to be in group 1 :)] … etc.

  9. Bart says:

    I am definetely interested in the Ladder now that I know what it is. You took my idea on the bench press though Bobby. Haha.

    As far as today’s workout, all I have to say is FML. Today was my 10th straight day working out and I think my body tapped out after round one. Just happy to finish this one. RX’d 49:22.

    • Brian says:

      Every person that gets obsessed with Crossfit goes through the same cycle your going through now! Having gone through the cycle I can tell you over the long haul your rest days are just as important as giving it your all when you do the WODs. Give your body and brain a break!! It’ll keep you hungry for the next WOD! Even Noyce takes a day off here and there!

      • Bobby says:

        It’s true, as much as I hate to admit it, you don’t improve on the days that you are in the gym, you better yourself by whooping your a** in the gym, but it is the days off when your body recovers and actually gets stronger. After a year of the constant battle that more is ALWAYS better, it is definitely not always true. More often than not if you feel like you can still go really hard after 3 days on than it’s better to try and go harder for those 3 days, and force yourself to take a rest day, that doesn’t mean that you can’t do multiple workouts on those 3 days tho 🙂
        Just my 2 cents on the matter………..until the next time you see me hit a week straight with no rest days haha

        • Bart says:

          Great advice guys. It’s almost too easy to see progress and not want to take a break in fear that you’ll lose your gains. You would think after this many years of working out I’d be able to let go of all that and “enjoy” my rest days. Maybe that should be one of my January goals: Rest More!

          • Bobby says:

            Oh I don’t “enjoy” my rest days, it’s like torture not working out for me. You should start doing 3 days on 1 day off with me. Lindsay and I are starting tomorrow and will try to stick to it pretty religiously. It’s nice not always having the same rest days each week in my opinion.

  10. Tara says:

    I’m in for the ladder!
    Black WOD today – 39:15 – not RX’d – utilized 35lb KB instead of 53lb

    January Goals –
    5 Ring Dips (currently can do 2)
    8 square Handstand Walk (did 4 squares today)
    30 consecutive Double Unders

  11. Shelley says:

    Blue WOD (Plus 20″ box jumps) – 46:32 It’s scary when I look forward to the run part of a workout. That one was exceptionally tough (of course we are talking about an Iowa hero here so it’s to be expected)
    Fun noon class….I’ll have to try it more often!

  12. kylie says:

    Felt Brian was upset with me today, should’ve done black wod. Sorry! 🙁
    Rx’d blue wod, 31:03.
    Still questioning the ladder.. I’m not superhuman like the rest of you..

    • Lindsay says:

      YAY! Kylie’s doing the ladder!!! 😉

      • Tara says:

        yes! kylie awesome you’re in for the ladder 🙂 heheheh …..and yes, Kylie, I would bet that you could handle the black WOD! no doubt!! (even if modified a bit as I did!)

    • Brian says:

      No need to be sorry! I see the awesome gains your making in such a short amount of time that I want to see you keep going! I’m always going to challenge you to keep making progress! Your doing awesome! Keep up the good work!! Your getting so good at the blue WODs that I feel our love hate relationship is going down hill! We can’t have that 🙂

  13. Jodi says:

    Black WOD ax rx’d.- 57:04! Yikes! Less than an hour at least. 🙂 Thanks Krista for cheering me on in the end & to Jenn for hanging in there w/me! Wasn’t sure I was going to make it all 5 rounds…want to do it again in x # of months & hope I’ve improved!

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