« Power Clean | Main | Back Squat »

WODS 12.5.10

As Many Rounds as possible in 10 Minutes of:
10 Ring Dips
20 Kettlebell Swings, 24kg/16kg

Rest 5 minutes, then:

As Many Rounds as possible in 10 Minutes of:
10 Pull-Ups
20 Burpees

Post total rounds completed in each WOD and Rx to comments.

Margie's African Safari Handstand!

Where have you traveled to?  What has been your favorite experience abroad?

Reader Comments (24)

so much for sectionals this year.

see the crossfit journal, dec 4, part 2:State of the Community: Executives Panel
December 4, 2010 | Unregistered CommenterMichele
I thought that photo was a painting when I first loaded the page. Wow, how beautiful.

Belated good luck to our lifters! Hope everything is going well.
December 5, 2010 | Unregistered CommenterSarah
That is by far the coolest handstand pick I have seen! Welcome back Margie!

As far as Travel. I have been a lot of places but my favorite is a toss up between Paris and Venice.Cliche I know, but true.

If you follow the Spaulding Grey theory of the special moment then it would have to be the seaside cliff in Bermuda where I married Loraine. This was followed by a Dom Perignon fueled dinner that ended with me running naked into the ocean in front of all the guests. Good times!
December 5, 2010 | Unregistered Commenternywineguy
Awesome photo!

Where I'd really like to go is CFSB but I'm still not feeling right and I've got a gig tonight, so I'm resting today. One day I'll actually see some of you again! (target: Tuesday)

The coolest place I've been has to be Ambergris Caye, Belize where Bina and I went for our honeymoon. You take a little puddle jumper plane there from the capital. They don't allow cars except for the taxis-- just golf carts. Then we took a boat to the resort-- which had only 12 rooms and we literally stayed "on the beach" in a cabana (it was not the roughing type). Learned to scuba there. Amazing place...

To Jeremy and the heavy lifters: hope it was a good time and new PRs abound....

PS why does the FaceBook login only work 15% of the time? Any tips?
December 5, 2010 | Unregistered CommenterRob Israel
WOD 1: 2 rounds + 3 dipsWOD 2: 2 rounds + pull ups + 10 burpees

Either my arms are still fried from working on muscle-ups Friday or I've gotten worse at dips in the past year.
December 5, 2010 | Unregistered CommenterJoe
wod 1 4rnds+7dips rxwod 2 3rnds+10pus+17burpees

I haven't been running much since I strained my calf a couple of month ago and I feel like my endurance has really suffered. Calf is fine now. I'm gonna run today. I just remembered how much I like it.

I have traveled to Spain, England, Morocco, Mexico, Venezuela, and Cuba for work. Havana is awesome (I shook hands and talked with Fidel Castro and Teofilo Stevenson, for you boxing fans.)

But living and working in Mexico City with mexican crew was my best travel experience. I love everything about that city except the crime and would gladly live there. We also worked in the mountains of Veracruz and in the ruins in Palenque, Chiapas which were both incredible.
December 5, 2010 | Unregistered Commentercarlos
Sunday Bodyweight WOD Sunday:

WOD Numero Uno at 1 pood: first 3 rounds with ring-dips, then because of complete, total, and utter fatigue, switched to ring push-ups. Did one more round there and had done 13 KB swings when the buzzer rang.

WOD Numero Dos with 5 strict chin-ups: 3 rounds + 5 chinups + 5 burpees.

@Carlos: Teofilo Stevenson? Wow, what a blast from the past. I still remember him knocking out John Tate in the 1976 Olympics.
December 5, 2010 | Unregistered CommenterSamir Chopra
Race Day - NYRR Joe Kleinerman 10K

WU: Run from subway to race start so I wouldn't miss the gun.

WOD: 10K runt = 49:04 (7:54 miles)

About a minute off my 10K PR. Given the cold and the fact that I had some shin splint action going on from yesterday's box jumps, I was pretty happy with this. Probably could have paced it better--it's been over a year since I ran a 10K so I didn't have a good intuitive sense. But glad to be under 8:00 splits.

Also, this is my first official result running for team CFSBK! Yay! (I ran the previous race under SBK as well, but my timing chip was screwed up and I didn't get an official result.)
December 5, 2010 | Unregistered CommenterNick K
Warmup:-jump rope: single unders, side to side, alternating singles & doubles, triple under attempts-shoulder mobility

WOD 1: 10min AMRAP of 10 ring pushups/20 kb swings at 16kg-4 rounds plus 10 ring pushups-the ring pushups were really hard for me from the beginning but I knew this going in. All rounds of kb swings unbroken which really taxed my grip. There was definitely a couple points where I thought I might lose the kettlebell.

WOD 2: 10min AMRAP of 10 pullups/20 burpees-3 rounds + 10 pullups + 9 burpees-Was surprised by how hard it was to do that first round of pullups. My forearms just didn't want to let me hold onto the bar. That resulted in singles. Subsequent rounds in sets of 2-3. Burpees were slow but fairly steady.

Cooldown:-Watching the Giants kick some Redskins @ss. The WODs left me struggling to hold my beer with only one hand. ;)

I really enjoyed the double WOD action! Next time though, I'd love to see more variety as in a different rep scheme or a For Time wod as opposed to 2 amraps. Maybe even something where we don't even know the 2nd wod until we finish the first.
December 5, 2010 | Unregistered CommenterJess
Feels great to get into the group classes. These back-to-back WODs were brutal:

1: 5rds+10rdips+6kbs--2pood2: 4rds +10PU+16Burpees--chest-to-bar

Traveled through Europe before law school, and in French Polynesia for our honeymoon. Living in a glass-bottomed hut in Bora Bora full-time would not be objectionable to me.
December 5, 2010 | Unregistered CommenterKevin
Folks, is "organic feed" just a euphemism for "not grass-fed"?

December 5, 2010 | Unregistered CommenterSamir Chopra
Great vibes in class today! Folks responded well to a really challenging day. Look for more tastes of this to come...

Samir - Yes. Likely organic corn/soy feed.

Jess - You're a girl after my own heart ;)
December 5, 2010 | Unregistered CommenterFox
On Travel:Jess and I took a trip to New Orleans early on in dating that will be forever unforgettable.

Aruba is gorgeous and friendly.

Mexico City was my favorite "cultural experience" trip. As a New Yorker, not many other cities can wow me but Mexico City definitely did, it's huge. Unbeatable tacos from a street vendor near the plaza at 3am after a night of partying are something I hope you all experirnce at least once. And, being housed and fed by Jess' relatives in the suburb of Celaya was quite the experience. I endeared myself to the matriarch of the house and picked up some culinary tips in the process. The pyramids at Teotihuacan, and the canals at Xochimilco, were some of the most beautiful places I've been lucky enough to see. Only one bad thing, Mexicans know nothing of a god cup of coffee. Instant seemed to be the rule.
December 5, 2010 | Unregistered CommenterFox
Traveling:Kenya-On safari as a childParis a couple of times once en route to Kenya once to visit friendsGeneva, Switzerland to visit friendsBarcelona (for 2 months then again for a week)Djibouti to assist my mom with research she was doingKingston Jamaica to volunteer at a school in a town built in one of Kingston's garbage dumpsRio De Janiero, Brazil to study Jiu Jitsu at Gracie Barra

I've been beyond blessed to have traveled as much as I have seen the things that I've seen and done the things I've done.

My first day in Barcelona w/ nothing but a backpack and a two day hostel reservation may have been my favorite moment but it is so hard to say.The most powerful was holding a blind man's hand as he lay dying in a hospice in Kingston.

Djibouti might be the most memorable of all. Going to prayers at one of the mosques at the invitation of a couple of the workers at the hotel (This was in 2003. Post 9/11 but pre-kidnappings and murders), choosing a freshly caught fish out of a blood-soaked freezer in a dingy shed and having it come out crispy and perfectly spiced 10 minutes later.Most intense moment of travel is a tie between starting a mini-riot in Djibouti's most notorious shanty town after hitting a young teen with our land cruiser (he zigged. we zigged.) thankfully we were with a friend from the embassy who worked for NCIS and called in one of their local guys to chill out the guy swinging the machete. the best part was the kid was totally fine. he was a 100lbs soaking wet and took that hit like a lineman.that gets tied with kidnapping a guy off the street w/ the same NCIS friend because the guy had thrown rocks at our friend's wife as she walked down the street. I drove, he grabbed the guy and threw him into the car. He proceeded to threaten the shit out of the poor fellow then cooled down and talked with him then let him go. crazy.

I love traveling more than anything and look forward to doing more in the coming year. Surf vacation here I come.
December 5, 2010 | Unregistered CommenterShane
strength cycle b, week 6intensity day

i feel so conflicted about posting this, but i have no filter, so here goes.

it's one thing to fail with a weight on your back; it's another to just decide you can't do it. that feels like shit.

i have now pussied out of squatting the exact same weight twice, once last cycle and once today. i didn't realize it was the same weight until just now.

last time it was 3x5 and it was the heaviest thing i'd ever squatted for any number of reps.

today it was 1x10, and the weight was no longer my 1-RM, but close enough that i was kind of terrified.

i began the ten-rep set, but put the bar down after the third squat, which was too shallow.

i asked Shane if i could try it again.

thanks for saying yes, Shane, and for helping me get 8 new reps.

i didn't need such an abject failure on the brain so close to the Total.


w/u: 45x5, 65x5, 85x5, 95x5, 115x5, 135x2, 145x2work: 152.5 x3then152.5x8


not great today, but this weight was even closer to my 1-RM than the squat.

w/u 45x5, 55x5, 75x3work:80x3(f)

deficit pulls

these are finally heavy. good cue from Shane on thinking about leading with your chest.

w/u: 95x5, 115x5, 135x5work: 150x2 (f)

then i took a break and did

4 more (I think.)

December 5, 2010 | Unregistered CommenterMichele
tsunami relief in sri lanka

December 5, 2010 | Unregistered Commenterbaz
first park loop in a while in 32:43. about 3 minutes slow. felt good anyway.

90 minute massage which felt really good!

Jess, I let go of the KB near the top and regripped which I think helped the grip and kept me disciplined. also did some PUs crosshanded

Chris, sounds like your heart was harpooned a while back. Not that you're a whale. I didn't know you were so down with la onda chilanga (don't use that word with the in-laws). I can make you some killer DF playlists if you are interested.

oh and some of the best coffee around comes from Chiapas and Veracruz. Like all good things, you have to want it.
December 5, 2010 | Unregistered Commentercarlos
Well, I wasn't going to post until I saw the Teofilo Stevenson comment. Samir, I remember that '76 Olympics well. Wondering what Stevenson could have done against Ali, Foreman, Frazier, and the others (Spinks brothers, Oscar Bonavena, the whole crew) has me in fits.

WOD was a bear - I just did foundations a couple of weeks ago, so you could say I picked a biggie for my cherry. Big thanks to coach Fox for making it work.

For the record:1st AMRAP: 10 Ring Pushups, 20 Kettlebell Swings, 20 KG: 3 rounds2nd AMRAP: 5 chin/pullups, 20 Burpees: 2 rounds, plus one additional Burpee.

And I was spent! Awesome.
December 5, 2010 | Unregistered CommenterTom
@Chris: Thanks! The hunt for good grass-fed poultry continues..

@Tom: I've wondered the same myself many times - matches made in heaven, as they say.
December 5, 2010 | Unregistered CommenterSamir Chopra
re Stevenson:

there are somethings money cant buy
December 5, 2010 | Unregistered Commentercarlos
great to be back...picked a great one to come back to.

1st amrap 5rnds + 5rpusubbed ring pu

2nd amrap 2 rnds + 10subbed pullups after shoulder felt wankee

great photo today.

i like jess's suggestion too. i'd even go further as some sundays it's a mystery until class begins ala the games this year.
December 5, 2010 | Unregistered Commenter.DMG

1. 4 rounds plus 8 ring push ups2. 2 pathetic rounds plus 10 pull ups and 15 burpees

not going to lie, just the fact that i made it to the gym yesterday was an accomplishment.

i like the idea of not knowing the wod. there were many-a-days like that back in the lyceum and it was always a real treat to walk in and see David writing down the wod as we came in.

as for travel, galway ireland is one of my favorites along with alaska. i was scheduled to go to iceland this past june but had to reschedule my trip and will hopefully get a chance to visit next year.
December 6, 2010 | Unregistered Commenterstephaniep
wow, that photo is amazing.
December 6, 2010 | Unregistered Commentercarrie
Those burpees were burning today.

Round 1pushups + 20k bell=6 rounds even--had to pull the bell down @ the end to make my 20 in time.

Round 2Green band + burpees=2 rounds + 10 pullups

Baxter State Park in Maine is magical. Overseas, Bali is pretty nice and the tribal areas south of Kunming on the Burmese border are a mind-blower.
December 6, 2010 | Unregistered CommenterPeter

PostPost a New Comment

Enter your information below to add a new comment.
Author Email (optional):
Author URL (optional):
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>