Tuesday the 1st of December, 2009

500 m Run
40 Sit-ups (unanchored, chest to thighs)
30 Hang Power Cleans (95/65)
20 Pull-ups
10 Box Jumps (28/22)
20 Pull-ups
30 Hang Power Cleans (95/65)
40 Sit-ups (unanchored, chest to thighs)
500 m Run

Of interest:


Jorge Perez said...

Thanks for the love Dan, we would love for you guys to come by and check out our spot and come WOD with us :) hope all is well and speak to you soon

Jason said...


Jason W said...

good one today. cleans into pull-ups and vice versa not easy.

18:52 Rx

DM said...

Once again Rippetoe picks apart "interent experts" to little effect. Show me a man with a 200#press, 300#clean, 400#squat and 500#DL that can run-REALLY run- and I'll show you a sub 5 minute miler that can do all of the above...probably not. I understand his point about isolation 'core' movements, but what he fails to understand is that for many sports, those numbers are just NOT needed..and yes, they will slow you down if your athletic goal is a 3:59 mile. If you want a 5:30, fine you can have all of it but certain tasks require certain training. While core isolation may not be the best path, neither will 3 days a week of maximal weight training work wonders for someone whose ultimate goal is to whip around a track 12.5 times in 14 minutes. Snide undertones aside, I think this write up is just as misguided as the one he quotes and I wonder how much time a man can spend picking apart others work while really doing his own. Barbells are great, they've helped me a lot, but 5x5 of back squat/press/bench/deadlift won't take 5 seconds off of your quarter mile. Neither will core isolation whip-dee-doos for that matter. Balance. No 'expert' holds all of the keys, and there are many.

adam said...

Love the passion, Dan. Good post.

Also - liked todays WOD and warmup.

Slim Biscayne said...

plus 1 on the warmups

Wess said...

WOD- 15:20 Rx

DM said...

Thank Leo from CF Evolutiuon for both the warmup (which we will be implimenting for the next 4-6 weeks) and the WOD.

Day 2 Russian's Gymnastic Warmup
(goes well with harp music)
3 L Pull Ups
2 Wide grip MU rows
10 second back lever tuck hold
5 rounds

L sit on paralettes 10 sec.
Headstand leg lifts x3
3 rounds
Push Jerk 5-5-5-3-3


rene said...

Monday. At 210 Crossfit in San Antonio
10 squat clean and jerk 85#
30 kettlebell swings 20kg
OH lunge walk 25m 35# plate
5 rounds for time

dibo said...

wod 15:10 rx

Yamakoa said...

Intermediate warm up - nice!
Rx'd 13:52

K2 (5 rounds of 200m run/10 push ups/5 dh pull ups
12: something

Interesting article. While it may be or not be understandable that a strength coach will have a bias toward getting stronger while primarily working with barbell centric movements, I think his point is well taken when comparing differing methodologies to developing "core" strength. Multiple reps of bodyweight OHS, L sits and pull ups, > bodyweight snatches and clean and jerks, levers and planches on the floor and on the rings are in my myopic view and experience much more impressive feats of strength and hence athleticism, than balancing on a bosu ball while doing cable wood chops. While a gymnast, weightlifter, athlete, runner, grappler, etc.. can perform or learn in a relatively short time the physioball knee tuck, the same can not be said for some of the above mentioned skills and feats of strength.

Dan - good perspective on pointing out a more inclusive view.

Chris G said...

15:27 - should have picked it up on the runs a little more. didn't get elbows all the way through on HPCs b/c of wrist.

Slim Biscayne said...

26:59 RX

wanted to break 30. Felt pretty good the whole way.

I kept a steady pace and didn't gas.

Great work Dibo and alex!!!