Blissful

 In WOD

Monica Planking on The Pull-Up Rig

WOD 1/17/11

Weighted Dips 5-5-5-5-5

 

Daniel:

50 Pull-Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters

400m Run

50 Pull-Ups

 

 

Nutrition is the most important factor when it comes to overall health. Is your diet where it needs to be? If you have any questions please ask a coach. We have lots of members with copies of “The Paleo Solution” and I’m sure someone would be glad to let you borrow it. Leave comments if you have any questions about healthy eating habits.

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Showing 27 comments
  • Sheree Pierce
    Reply

    God Bless Daniel and all who loved him.

    29:56 with 40# thrusters and red, blue, AND purple bands. Last 25 pull-ups were 3 and 4 at a time. Actually last 4 were 2 at a time.

    Just can’t complain when it’s a Hero WOD.

    Oh, and at http://www.elementcrossfit.com/index.php/workouts/cf-benchmarks you can read about each of the Heros who have a WOD named for them.

  • jason
    Reply

    I have wanted to do this one for a long time.

  • Austin J
    Reply

    21:38 65# thruster with Green and Blue.

  • Cody
    Reply

    Looking forward to improving my running today being that it is the weakest link in my fitness chain.

  • Miguel
    Reply

    25:04 rx. Thanks for the push from everyone. It def helped me keep moving.

  • Nedab
    Reply

    35# dips
    16:41rx

  • Sheree Pierce
    Reply

    I am in the company of greatness…BEASTLY GREATNESS!!! I just wanted to COMPLETE the whole thing! Congrats, friends!

  • Scott
    Reply

    19:23, 85 lbs. started Red, finished Red/Blue each set. I wish I could do 100 pullups without bands. I guess that comes later.

  • Cody
    Reply

    Are these weighted ring dips?

  • Miranda
    Reply

    I need to come visit! I missue guys!

  • JJ
    Reply

    19:16 rx. good race at noon with sean, nedab, miguel, and mitchel. it was tight until the last set of pullups where nedab murdered them. touche. april 2010 i did this – 17:17 with 65# and red pullups.

  • Clayton
    Reply

    Crap. That hurt alot. Hands, and Hip flexors? the Hell? Well deserved day off tomorrow. Did the WOD with red bands 28 something.

  • Jaywes23
    Reply

    19:43 RX
    Sounds like the noon class was beastly, great work

  • Fara
    Reply

    26:?? 53# thrusters, grn then grn/red bands
    Probably could have rx’d the thrusters.

    Great workout! We have some new ones in the rooster crew and we are loving it!

  • Sean
    Reply

    53# dips
    17:55 RX, hats off to Nedab for passing me on the pullups. Valiant effort my friend.

  • Cody
    Reply

    We need plastic rings for weighted dips! 120# dips for last set on regular bar dips. 19:30 Rx

  • Nedab
    Reply

    Plastic rings? For what?

  • Miguel
    Reply

    I feel like plastic anything would break in the gym.

  • Cody
    Reply

    The rings were creaking and warping when me an clay got into the heavy sets

  • Dena
    Reply

    20:49 RX with 68# thrusters.
    Thank you Daniel for a great workout.

  • Chris Adkins
    Reply

    Body weight through 35#Tuesday weighted ring dips. 20:31 on WOD. God bless Daniel and thanks for ultimate sacrifice.

  • Josh T.
    Reply

    Sorry I couldn’t push you neal.. you got way too far ahead on pull ups for it to even be close.

    16:35 rx (learned my lesson about too much chalk).. 45# dips

  • Stephanie
    Reply

    21:29 used 45# on thrusters. Subbed hollow rocks for last round of pullups. My poor shoulder wouldn’t work with me today. “/

  • Jason
    Reply

    30# ring dips. 17:29 Rxd on the WOD. Neal I forget sometimes because you’re always there in the gym. You are a great athlete and that was fun to watch.

  • Jeremy J
    Reply

    25:27. 75# thrusters.

    Should have rx’d but my shoulders were wrecked from open gym Sunday.
    Im just glad i actually did the full mile run. That’s pretty good for me.

    Oh yeah….100 pull ups suck!!!

    Thank you Daniel for your sacrifice! A true American hero!

  • Erin
    Reply

    Great WOD! 25:43 @ 45#, RX pull ups and subbed rowing for running. Let me just say 50 pull ups after rowing SUCKS!!
    Did a couple unassisted dips on the rings and a set of 5 unassisted on the dip station.

  • Neal
    Reply

    Got up to 55# on the ring dips

    14:13 RX on the WOD, got the first set of 50 unbroken which is the biggest set I’ve ever done in a workout! Everyone did an awesome job today. Congrats to all the first timers!

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