090309 WOD

Workout: Crossfit.com, 06/2006

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Post time to comments.


5 RD’s
Row 500m
15 Knees to elbows
15 Back extensions


3 RD’s
Row 500m
15 Knees to elbows
15 Back extensions (or Good Mornings)


3 RD’s
Row 250m
10 Knees to elbows
10 Back extensions (or Good Mornings)


Article: “You’ll Be Fine“, John Gilson, Again Faster.

“Remember that the pain is a gift, and men have overcome far worse. When your training results in injury, remember that there are those whose injuries dwarf yours by degrees of magnitude, men who would kill for the right to feel a strained Achilles or a jammed thumb. They will not quit regardless of the odds, and you will not disgrace their example. ”

This is a great article from John Gilson about a group of battle-wounded soldiers, and their desire to regain some normalcy.



Filed under WOD's

4 responses to “090309 WOD

  1. Scott W.

    Intermediate: 8:15

    I was so scared-nauseated-disappointed by the gym E3 has to go to, I did the WOD and left. Couldn’t hang in that building for any longer than necessary.

  2. Back Squats @ 1030

    285 x 3
    315 x 3
    335 x 3
    365 x 1

    My goal was an attempt at 405# today. I’m still sick, have been for over a week. It’s amazing what happens to the body when it’s fighting sickness. Looking forward to getting 100% again. I stopped at 365# when it felt way heavier than it should have.

    I thought E3 went to the new Stan Bennets? No? Way to get it done under adverse conditions, lol.

  3. Woody

    E3 is lame!!!
    Was already wod’ing by the time this one came out.
    I did CF homepage
    AMRAP in 20 minutes
    5 HSPU’s
    10 L pullups
    15 walking lunges =. 8 rounds
    Really got bogged down on the L pullups
    Slept like crap last night, really tired


  4. Clink

    23 min on the dot. RX’d rowing took fooooreverrr

Leave a Reply

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

WordPress.com Logo

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

Google+ photo

You are commenting using your Google+ 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 )


Connecting to %s