Workout of the Day 4/6/2012



Day 5 in our test week.


AMRAP 20 Minutes:

2 muscle-ups

4 Handstand Push-ups

8 KB Swings 70/53


18 responses to “Workout of the Day 4/6/2012

  • Flower

    “If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match. I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon. I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids.

    I’d get the master tapes of America’s Next Top Model and dub over them with “Nasty Girls”, broadcasting the results on every television station in America. I’d skywrite “” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.

    I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.

    Beautiful women are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.

    They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth. They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.

    Beautiful women train with intensity. They derive self-image from the quality of their work and their ability to excel. They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell. They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.

    They spend their weekends in sport, climbing walls, winning races, and running rivers. They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers. Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place. They care only about quality of life.

    Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.

    Be beautiful.”
    -Jon Gilson, Owner of Again Faster

    Sorry for taking up so much space on the blog! I just HAD to post this. When are you ladies free to go have some ‘fun’?? 😉

    • Krista

      That was great…unlike today’s WOD.
      8+2+4+4 (sub RR for MU, sub push up negatives for HSPU)

    • mandy

      AMAZING..i was totally on the verge of burning my bra when i realized ive done so many pullups and pushups that it really doesnt matter if i wear a bra or not…as for some “fun”time..whenever your feelin agro:)

    • Vanessa White

      That was awesome…thanks lady! Loved reading that! Cosmo ain’t got NOTHIN to do with my selection! 36-24-36? Only if she’s 5’3″

  • Pete

    WOD 5+1 as Rx’ed.

  • Joshua

    Did Crossfit total
    No pr’s, but felt great to be back at Crossfit Monterey for the first time since 12.4.

    Squat: 335
    Press: 155
    Dead: 455
    Total: 945

    1k+ next time.

    • Joshua

      2:00 min double unders
      A whopping 46. I don’t know where my double unders went.

      Jackie: 7:55. (7 second pr from when I did it in late January at Crossfit lahaina). Took me almost 3 min to do my pullups! 2+ weeks off takes its toll!

  • Ryan Charles

    Snatch 215
    Clean and Jerk 285
    Back Squat 345

  • Rhiannon

    5+2+1 (sub pull-ups for MU, sub banded HSPU)
    fun times 🙂

  • Tiffany

    Active rest day, nothing strenuous.

    2k row @ a steady 2:30 pace. No sweat.

    5×5 good mornings @ 95#
    3×5 rdls @ 115#

  • Burke Eltringham

    Great workout. Thanks to Gerry for the instruction on kipping HSPUs and Joshua for the moto.

    WOD Rx’d 10 rnds + 5.

  • Michael woods

    7 + 3 RX

  • Justin McHenry

    Not an excuse but I did do amrap 20 of 10 butterfly sit ups 5 ring dips 10 lunges 5 L tucks for 11 rounds this morning then skiid 3 hours

    Got here and did nate 5+3. Hspu suck

    Burke killed it!

  • Michael Woods


    9-6-3: Muscle Up, Deadlift @ 3:15 – 8:55

    Chipper: 50 DU, 40 Hand-release pushups, 60 Box Jumps, 40 Ring Dips, 20 Burpees, 50 DU

    Tabata Toes-To-Bar

  • Ryan Charles


    Snatch 230

    Clean and Jerk 275

    DB Pullovers 70# x 8 x 3
    50# x 20 x 1

    Incline DB Press; fairly difficult as the pullovers completely trashed my shoulders and back
    25# x 10
    35# x 10
    45# x 10

    Back Extension 25# x 8 x 2

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: