sat, june 12, 2010

"Courage is the art of being the only one who knows you're scared to death."


for time;
row 1K
5 rounds:
25 chin ups
7 push jerk - 135#/95# - from ground

post time to comments


joey warren said...

Im reading this as no rest b/t the row and the couplet... correct?

DeeJay said...

I believe it would be rest as needed, Joey... I could be wrong.

Chris Dunkin said...

I'm with DJ. Rest as needed

DeeJay said...

oh and I feel sick just thinking about this one...

Anonymous said...

this brings back memories from 2007

DeeJay said...

Anonymous just made me realize that this was the workout from the 2007 Games... In that case I would assume they 2 parts are back to back, always wanted to di this!

BK said...

Glad I read ya posts fellas. Its 5.15 am here and we are hitting this in 45 minutes...and on an empty stomach:)

OPT said...

its one workout entirely together
row 1K first then 5 rounds of the couplet for total time
beat Marshall's time of '07 and you get a free Refuel sent out

Spider said...


Off the rower around 3:42ish. PJ's were tough, but unbroken until the 5th round (4,3)

Sean Cummings said...


Part 2 from yesterday:

501 DU's in 10 min

Level 1 cert today and tomorrow

joey warren said...

Anyone know what Marshall's time was?

ken c said...



unit said...

and coach pulled a 13:39 I believe... r u gonna do this 2day coach, go sub 13:07 and send urself some refuel?...

Old Dawg (Hari) said...


I intend to follow this site in preparation for next years Masters competition. (Thank you!)

It is my opinion, particularly after seeing the results so far, that the next logical step will be for the masters competitors to do the exact same WOD's as everyone else with only the minor modifications made for women: a bit less weight, a bit less height on box jumps. etc.

My current plan is to scale the weight where appropriate to about 80% and round up. In essence I will think of this as the "Masters RX'd" weight. (So today's push jerks would be at 115 lbs).

Do you think this makes sense, and/or would you suggest different (or perhaps no) modifications?

Hari Singh

Mike Molloy said...

I thought some folks on here might be interested in this.

Apologies to the Canadians.

OPT said...

Hari, that is right, just ask if you can in the future as sometimes it might be appropriate to keep weight same...

Lisa M said...

Hey BK I want to order some BSC stuff can you give me the link to your site.

After getting to the Crowsnest pass on the way to our cabin in Montana last night and having it suddenly dawn on me that I forgot our passports - a severe meltdown ensued by everyon in the car we turned around and drove the two hours back home wow am I an idiot. My punishment I think will be a trail run of I undetermined distance followed by some skill and mobility work. And my reward for that is I get to golf!!! Not sure really which will be punishment and which be reward should both be equally fun.

Looking forward to everyones numbers today

Jonathan3sinclair said...

2011 wod from June 10

A1. 95x4, 105x4, 105x4, 110x4, 110x4
A2. 9,8,7,6,7
5 Rounds and 4 HSPU's, Total HSPU=22

- very dehydrated from a long shift the night before

Old Dawg (Hari) said...


Understood. Thank you.

BK said...

Rowed a 3.40 all PJ were UB.
Would have been nice to know the target times from '07 before. I spent way to long under the bar breathing. Team WOD this arvo.

Lisa, contact me at

jay rhodes said...


Didn't feel overly quick today...but not bad.
Needed an extended warmup today. My calves are destroyed from the run/box jump/DU's. I was walking around like frankenstein all morning.

Off the row in 3:37, felt easy.
Pullups were 10-8-7, then 5x5 from round 2-5.
Push jerks all UB.
Breaks in between the pullups cost me lots of time.

unit said...

what was the standard on the chinups at the 07 games coach?... I won't get 2 it 2day but would like 2 tackle it tomorrow...

julie Migliaccio said...

Julie Migliaccio/Crossfit Performance


Row time 3:52
total work time 18:24

Pullups started with 6+5+3+3+3+2+1+1+1
following sets I wasnt getting more than 3's and 2"s at a time and finally singles....
Push Jerks all 5 sets of 7 Unbroken

Still struggling with stringing big numbers together on pull ups but BK has reinforced it in me to stay strong and consistent on the singles..minimum rest and consistency..keep getting back on the bar!

Michael FitzGerald said...

13:40. Took a good strategy with the chin-ups today. Longer break time made for larger sets/less fractions.

Great to workout with the other Canadian competitors - dan, eric, dj, lauren, and shelly!

OPT said...

unit, was basically trad kip CF style...then when Marshall started banging out the kip, everyone was like "hey, that white kid is cheating...funny stuff"..

jay rhodes said...

Mike, that sounds like an awesome group to work with. Must be nice!

DeeJay said...

13:40, there is a chance I only did 20 pullups last round... lost count but pretty sure I did all 25...

good times at CFC with canadian beasts and beastette's

Geoff Aucoin said...

DJ and Mike tied? That must have been an epic battle.

Funny, my word verification today is 'armas.' Kinda like where the CrossFit Games was SUPPOSED TO BE!!!!

Lauren said...


fun times with the locals!!

Great job today everyone!

ROBO said...

wont get to this one today no rower and base is closed down. so ill hit tomorrows with the rest of ya.

im going to work up to a 1RM clean and jerk then...

20 Double Unders
1 Burpee
18 Double Unders
2 Burpees
16 Double Unders
3 Burpees
2 Double Unders
10 Burpees

tania said...

23:18 - I'm just happy I finished it since I was seriously contemplating scaling weight on the push jerks.
Row: ~4:50
Pullups: stayed pretty consistent at 12+9+4
Push Jerks: by far the toughest but happy to report I consistently did 3+2+2

happy with the breakdown but not happy with the amount of rest I took...

still nursing shredded calves from Thursday night, that first flight of stairs this morning was not pretty

tania said...

Julie - good work! consistency seems to be working for you. seems we're at opposite ends of the spectrum, I can crank out longer sets but it's hard to manage rest and the push jerks just killed me.

jay rhodes said...

tania, same here! I got out of bed this morning, lacked the stability to stand and actually fell back onto the bed.

rested 2 hrs

9.0 km run
sub-max, pretty easy pace

42:23 (23:00 at turnaround point)

just wanted to keep the legs nice and loose. lots of calf stretching afterward.

Old Dawg (Hari) said...

Yesterday's 2011 10 Minutes of DU's: 133

joey warren said...
This comment has been removed by the author.
joey warren said...



paced myself pretty good! Felt good on everything!
1:45/500m pace on rower
Pullups were butterfly chin over horizontal-broke in 10's & 5's- tried to go harder last round but my hands were all tore up- good little spring cleaning on my calluses.
jerks were all UB and easy!

video: battery ran out again on very last rep!!!

sHELLy said...

Well, I didn't beat Brett Marshall's time..:(
Nice to wod with (chase) the local qualifiers today - even though they scare me!

Brandon said...

Joey -
Just watched the vid on your site. That is crazy! Nice work and keep hittin it hard.

Melissa said...


All Push Jerks unbroken - I have never been happier to pick up 95lbs in my life, LOL.

Off the rower in 4:01.

Pull-ups felt pretty good.

Oh! But I had to stop at 20 reps in the final round due to worsening tear in palm.