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WOD 9.07.08

Thruster 75/55 (reps)
Sumo deadlift high pull, 75/55 (reps)
Double Unders (reps) 10:1 Ratio for singles to doubles
Row (calories)
Sit-ups (reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Coach Shane in Brazil!

Decided against a strict FGB until game day on the 27th. Todays WOD will be similar metabolically with some variance on the exercise selection.

Reader Comments (12)

381 as rxd

(16k kbs instead of row, 4 rounds)

high pulls were the hardest, followed by thrusters. double unders were the easiest, and most importantly i was doing double unders! by the last two rounds i was getting single-single-double consistently.

Erik, I might have to start doing recreational Annie's with you to keep working on those.


3 rounds of "crap thunder" with margie10 good mornings (65# for 1, then 75#)heavy farmers walks ~120 feet

the two pood kbs weren't bad at all for 120 feet, so i tried some 25# and 35# plates with a grip on the edge. 35# did it. so did 200 feet with the 2 pooders.
September 7, 2008 | Unregistered CommenterAdam
4 rounds: 30955# for thrusters/SDHPKB swings w 1 pood

Crap thunder with Adam10 G mornings 55#/55#/65#Farmer's walk about 120 ft. 40#dbx2/1.5poodsx2/1.5poodsx2

did 40ft farmer's walk with 2 poodsx2.
September 7, 2008 | Unregistered CommenterMargie
For the record, that blue belt i'm wearing in the pic was borrowed and is no way meant to reflect my rank, status or ability in bjj.

Adam and Margie, how'd you like 'Crap Thunder?' I want to start playing w/ more of Chip's workouts. Great guy, great trainer, tough workouts.

Finally spent some serious chill time on the beach today. every sunday here in ipanema they shutdown half of the main thoroughfare for pedestrians to stroll, run, ride bikes in the street. In the morning w/ walked to the end of the beach in Leblon and did a workout at the pull-up/dip station over there. I've never seen so many such stations in my life. Every 100m on the beach and big stations on both ends. All getting plenty of use. Oh, and nothing like getting out worked by a 53 year old and a- sh*t you not-70 year old. Jacinto and this guy would be quite a team!

This weekend has been about resting and being hungover.

Thursday and Friday put quite a hurting w/ the workouts. But it was more than worth it. Got to do full contact sparring, got to watch Georges St. Pierre roll at Gracie Barra (pics: http://community.webshots.com/album/566599621ZSnjMO)and have lunch w/ Kid Peligro and his lovely wife Suzie. Kid has authored or co-authored 16 books on BJJ and his wife was one of the first women black belts and they are totally sweet. Quite an honor to spend some time w/ the both of them.

2 days of 'rest' and it is back to 2 a days tomorrow.

Again, miss you all. Hope the hiking trip was a blast and that those who were at the Lyceum had a great time.
September 7, 2008 | Unregistered CommenterShane
This was a really great substitute for FGB and good prep work. The additional round was also a good idea. For me the SDHP were the easiest (of coarse they were my first station, so that probably had a lot to do with it), the thrusters were absurd (and my last station) and everything else simply abusive.SDHP: 94Double-Unders: 60KB Swings: 66Sit-Ups: 75Thrusters: 26Total: 321

Adam, I'll be up for another Annie, as soon as my shins are somewhat recovered.

And might I add: Cowboys 28, Browns 10.
September 7, 2008 | Unregistered CommenterErik K.

that's all
September 7, 2008 | Unregistered CommenterMike

I am full of envy right now. I recently started BJJ. One of my dreams is to fly to Brazil to meet Rickson, Royler and Royce. MyProfessor is a Renzo Gracie Black Belt.

BJJ has become the love of my life. Now I have to figure out a way to work Crossfit back into my routine.
September 8, 2008 | Unregistered CommenterAJ

I have been incredibly incredibly fortunate in my time here. Missed an opportunity to go w/ Kid Peligro and his wife to meet Helio on Saturday but did meet Royler's wife briefly on Sunday. Royler's out of town in indonesia I believe. Rickson has gone somewhat reclusive and I'm not sure if Royce is in the states currently or what. So I'm in the same position as you!

Glad that you are enjoying BJJ. There is so much there that it is easy to understand how people make it there life. I can definitely see that happening there is just so much.

As far as mixing CF and BJJ the potential for overlap is great. You'll figure it out. Even if you can't make it to the gym you can still CF! Keep up the training and good luck
September 8, 2008 | Unregistered CommenterShane
346 as rx-ed

buddy lee jump rope kicks ass. for the first time ever i was able to string together about 4 double unders. it was a good day!
September 8, 2008 | Unregistered Commenterjohn c
My ultimate goal is to mix Crossfit with BJJ and Muay-Thai. MMA has always been a passion of mine.

I'm getting there.
September 8, 2008 | Unregistered CommenterAJ
missed this WOD since I was at Shea watching the Mets get creamed by the Phillies, 6-2. Blech.

Did rounds of thrusters and sit-ups at home.

Shane, those photos are amazing-- as are the updates. I don't know much about BJJ but the whole trip sounds excellent. Enjoy every second, even the hung-over ones!

September 8, 2008 | Unregistered Commenterhill
Go Phillies!
September 8, 2008 | Unregistered CommenterMargie
Pictures from Sunday:


September 8, 2008 | Unregistered CommenterSameer

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