Black/Blue/Grey WODs

Three rounds for time of:
Deadlift, 10 reps (275/185) (185/135) (135/95)
50 Double-unders (20 Double Unders) (3 x Singles)

Chuck Carswell 2:46, Andy Bayles 2:56, Leah Polaski 3:06 (198lbs).
Post time to comments.

Compare to 2/3/11

February “Cool” Board

***Make some goals for yourself for February

–  Leann – 10 Consecutive Pull Ups
–  Mindy – 21 Consecutive Pull Ups
–  Michelle – 22 Consecutive Pull Ups
–  Erica – 1st Ring Dip (who knew ;))
–  RossBoss – 275# Clean & Jerk
–  Bobby – 255# Clean & Jerk
–  Annette – 1st Kipping HSPU
–  Ash – 23 Consecutive HSPU’s
–  Anne – 1st Pull Up!
–  Bobby – 300# Front Squat
–  Bobby – 275# Bench Press

–  Michelle – 160# Clean & Jerk
–  Mike – 465# Deadlift
–  Tara – 100# Snatch
–  Jaime – 6 Consecutive Muscle Ups
–  Justin – 1st Muscle Up Ever!
–  Andrew A. – 2 Consecutive Muscle Ups
–  John – Passed Knee Fall Challenge!!

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27 Responses to 2/3/12

  1. Bobby says:

    I forgot to post this the other day
    On that 30-40-50-60-70 workout that I beefed up and got 14:45 on, I did that workout on 4/27/10 (about 5 months into CrossFit) and got 16:40. I probably spent about 8 or 9 minutes on the HSPU’s but I didn’t want to deprive anyone the chance for a good “SUCK IT” to old Bobby 🙂

  2. Justin says:

    Yesterday – Bart – 12:10 – May give this one another go before the deadline (Sunday?). OHS were really ugly, I know I can definitely get under 12. Just a really subpar CF week for me. Need to step my game up to hopefully help the team all I can for the Open. Everybody signing up?!!

  3. Ash says:

    Today’s WOD as Rx’d- 5:05

    The deadlifts were a joke, but I still hate Double Unders!

  4. Tara says:

    CF515 Friends ~ Looking for some input please ~
    We are considering trying out Paleo and am wondering how others have found the best way to transition? I’ve found a Paleo Plan online for $40 and am curious if anyone has had success with a purchased plan and found it worth it to spend the $ on it. Or if it’s easy enough that a plan isn’t needed? If anyone has kids who eat that way too, what have you found that works? From what I’ve read, Grain is out and Dairy. Fruits, Vegetables, Nuts good. We did the Maxlife Program last year and have enjoyed that but wanted to see what further improvements going Paleo would have. Any advice on what has worked and/or ideas would be much appreciated! (that is also cost effective!)
    TK 🙂

    • Lindsay says:

      I’m not sure how helpful this will be, but here is a short list of the staple foods at our house:
      – (breakfast) Eggs, bacon, avocado
      – (snacks) Fresh fruit, dried fruit, nuts, beef sticks, jerky, almond butter. Steve’s — http://stevesoriginal.com/ — has good stuff, but kinda on the expensive side. We also eat a lot of Power PB — http://www.gnc.com/product/index.jsp?productId=2761103 — not technically paleo because it has peanuts, but good stuff.
      – (lunch / dinner) Meat, veggies, avocado. Spaghetti squash is a good alternative for pasta dishes.

      I recently made paleo pancakes with almond flour, flax seed meal, eggs, banana, blueberries, cinnamon, almond butter, honey, and water (I don’t measure or use recipes, just add til it seems right). They were pretty good (Justin?)

    • Ash says:

      We got a great book written by two crossfiters called “Everything Paleo”. It is packed with lots of good paleo recipes, and helpful info….I did however, have to add my own page to include beer, but now that it’s in the book I feel obligated to follow it.

    • Seth says:


      I can bring a couple cookbooks tonight for you to borrow. We’ve been eating paleo since August…love it.

      Personally, I wouldn’t spend money on a program because it’s really pretty intuitive as far as what is “allowed”.

      The hy-vee in Windsor Heights has a machine that makes almond butter (basically a hopper with almonds on the top that spits out almond butter). We go to town on apples and almond butter.

      Ditto what Lindsay said for supper, meat and veggies.

      http://www.marksdailyapple.com has some decent recipes as does http://www.everydaypaleo.com and http://www.nomnompaleo.com

      The gal at everyday paleo has young kids and has several blog posts about managing the lifestyle w/ kids.

    • Annette says:

      I definitely think you should try paleo! After much experimentation, I was eating mostly paleo before I knew what it was. While searching for recipes, I discovered that I eat “paleo” and that made further googling so much easier 🙂 Now, I’m a total nutrition geek … It also introduced me to Crossfit. I could kick myself now for waiting so long to walk through the door to 515.

      All the stuff Lindsay mentioned is good. I would add that keeping some “emergency protein” prepared in the fridge ahead of time will make life easier. I often eat leftovers for breakfast – it’s so quick and easy to micro a plate of food.

      I don’t think you need to pay for a plan. There is a ton of free stuff on the web. My favorite places to send people are http://www.marksdailyapple.com and http://www.robbwolf.com. Both have buttons that say “START HERE” and both are really good at explaining the diet, have sample grocery lists, and tips for how to get started all for free. Today Mark’s site features a success story from a 118# female powerlifter.

      One of my favorite recipe sites is http://www.nomnompaleo.com, she just finished a 30 day challenge of eating SUPER CLEAN and posted all of her food daily for the month. Plus, she’s funny. It’s at: http://nomnompaleo.com/post/16824406467/the-whole30-recap-every-single-day

      If you are used to planning your nutrition like it matters (which it sounds like you are) then you’ll be good. I’d be glad to loan you Mark’s book (if you’d like to read it). I already knew I was feeling better than ever eating this way, but after reading why, it really became no trouble at all to stick with it. It’s actually very simple: eat real food.

      My favorite piece of advice is to make a huge list of all the things you like that are real food and fill your fridge with them so you always have a good choice readily available. Some days you’ll want something not on the list, so be conscious of it. At first I had to force myself to make a good choice and the craving would usually pass, sometimes I caved and that’s when I really noticed the difference!

      I could go on & on…. this post is already tooo looongg. Let me know if I can help.

  5. Adam S says:

    Today’s WOD: 6:28 (3:45 PR)

    Felt like I could do a lot better, couldn’t string the DUs together on the 1st two rounds.

  6. Todd says:

    Today’s WOD: 7:16 (:57 sec. PR).

  7. Michelle says:

    Today’s WOD 9:57 205# lb dead lifts, can’t wait till my DU’s get better!

    Last night, Bart’s WOD 12:51

  8. Byron says:

    Today’s WOD Rx’d: 7:_

  9. Mindy says:

    Today’s wod – 11:?? 135# deadlift, both areas need work, but I felt some improvement this morning so that was encouraging!

    Last night, Bart’s WOD 14:46

  10. Travis B says:

    Today’s WOD


    Deadlift 205-205-then bumped up to 255# for final round of 10

    Single unders, 450 of them…

    Definitely did not feel well after. Working out hungover sucks!!

  11. Jim says:

    Worked out with Bob and Janet Jennings at their Florida CrossFit (Gardens).

    Friday is their skill day, and we worked on HSPU. After warmup, 3 attempts at max reps. I did 7-5-5 with one abmat, strict.

    Then a workout of 2k run followed by 3 rounds of 15 kettle bell thrusters (45/25# rx), 10 TTB and 5 wall climbs. I started at 35# thrusters, but moved to 25 in rounds 2&3. Time limit of 30 minutes, which I made barely (28:48).

    It was an awesome workout.

  12. Billy says:

    Today’s WOD Rx’d – 6:22 w/315# DL’s

    I used 315# for my DL’s…I need to work my DL stremmmph! And this one was a good opportunity.

  13. Susan Katelman says:

    Tara, I have a Paleo cookbook that is very kid oriented and user friendly called “Everyday Paleo” by Sarah Fragoso who has three children. I will drop it by crossfit tomorrow and you are welcome to keep as long as you like. I have several other good ones, I am a cookbook collector, we are slowly going Paleo at my house and when I eat right I feel sooo much better!

    • Tara says:

      Thanks Susan!! I really appreciate it! (I think I saw that book advertised on a site when I was trying to research info)

  14. Jaime says:

    Today’s WOD w 205# – 3:43
    Previous time on 2/4/11 was 5:36 w 185#, but I also think this was one of my first days back doing doubleunders after my broken foot.

    At lunch I wanted to work on some random stuff, so Lance made up a workout for me…6 min AMRAP: 1,2,3… of bar MUs, 2 pood KB swings and strict HSPUs. I got thru 4 rounds exactly. Good workout!

  15. Bobby says:

    Used 315# for DL’s – 3:02

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