Wednesday, June 8, 2011

Posted by on Jun 7, 2011 in WOD | 12 comments

Pay your Fees

00:15min – Warm up

00:15 – 00:30 min –  Handstand Practice.

  • Work on transition from Frog Stance to Freestanding handstand
  • Or work on handstand push ups against wall using kip. Only feet touch wall, work on kip development.
  • Break out the paralettes for HSPUs to increase ROM

00:30 + – WOD For Time

    “Sweaty Gregory”

  • 3 Rounds

10 Pistols (5 per leg)
20 Toes to Bar
50 Double Unders

Post time and comments


I have recently been advised that the ladies long tights are on back order – indefinitely. As a result I have requested a full refund for those clients and hope to receive that soon. We will have another opportunity in the future to start a new order but I will have a better idea of what is avaiable at the time.

CrossFit Journal – Grocerie Shopping with Nick Massie. Click HERE


  1. You should call this WOD “Gregory”. This looks ridiculously fun! 😀

  2. You’re absolutely going to kill this one Greg.

    Wendler Press to start (instead of handstand work).

    WOD: A very slow 17:51 as Rx’d (with a plate under foot for the pistols). The damn toes to bar really do a number on me.

  3. Played around with handstands but wasnt brave enough to try the HSPU’s.
    WOD: 12:19 pistols holding on to a post for balance

    Awesome job today everyone! and great push by Devon at the end!

  4. Nice work everyone this morning! Devon, Ryan, Maddy, Nick, Michelle and Jenn….great effort on the WOD and we had a little fun with the handstand development too!

    I hit the WOD after everyone left and did it in a bit over 8:30…I might have had 8 minutes but my darned shorts fell down during my final round of double unders….ahhhh!

    Morning session tomorrow…6am!

  5. Great Job this morning everyone. I hope to see everyone back tomorrow at 6am.

    WOD: 15:43 – With almost knees to elbows.

  6. WOD: 9:07 Rx’d

    Note: Broke DUs about 8 times in first 50, twice in the second, and an unbroken third.

    Great job!! The morning + lunch crews are taking up a lot of space on the WOD board now!

  7. WOD: 12:12
    Pistols on post for support… definitely need to work on technique (strength) there! I find myself rolling forward onto my toes a lot. T2B quickly became K2E… these things KILL my hands and forearms! New goal… working up to 1 minute then 2 minute static hang!

    Handstand work was fun. Working on my freestanding handstand. Longest was about 5 seconds

  8. That had to be the hardest thing I have done to date, man skipping sucks, on the bright side I kept the contents of my stomach to myself :p
    21 minutes and change, was so angry about not being able to get my rhythm and by the time I layed on the floor for a few minutes I had to rush to work.

    On that note I went to the doctor today, just some inflammation going on in my knees which is to be expected, got a rx for massages “yay me” and starting weight for my first fundamentals class was 275 and my weight today was 265, down 10 pounds woot!!!

    Also he gave me his stamp of approval, says this may be the best thing I could be doing right now!!!

    Thanks guys for pushing me to finish the WOD

    • Did this one tonight after the 6pm crew finished.
      8:17 Rx’d
      Used 10# plate under heel
      T2B quickly became the death of my speed.

      Great job 5pm and 6pm crew. Everyone is doing so great!!!!

  9. Had fun at noon session. 13:21 but a bit frustrated that my technique sucks…I’m sure it will come… Hard to think that someday i’ll be able to lift my toes to bar…I’ll keep with the knees to elbows until I build up some strength. Great job noon crew!!

  10. Deload wendler press 3.4
    WOD – 14:46 Knees to chest – getting better at these – maybe it will help the pullups
    Pistols used band for support – using the post throws me off balance for some reason – the last round was not as bad as the 2nd.

  11. Awsome!!! I got to play with the big kids….
    3 x ..10 squats+10lbs..20 leg raises @ leg…50 single skips

    Now this is getting to be fun!!!