WOD Details

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Mainsite 01.29 01-31-2011

Exercise Details
1. Box Jumps 50 reps
2. Rope Climb 5 reps
3. Chin Ups 20 reps
4. Situps 50 reps
5. DB Hanging Cleans Men: 35 lbs. (15.89 kgs.), Women: 20 lbs. (9.08 kgs.), 50 reps
6. Run 800.00 meters (2624.8 feet)
7. Back Extensions 50 reps
8. KettleBell Swing Men: 55 lbs. (24.97 kgs.), Women: 35 lbs. (15.89 kgs.), 50 reps
1 round(s) for Time
Ratings Ratings



For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents OR 20 Chin Ups
1.5/1.0 pood Kettlebell swing, 50 reps
50 sit-ups
35/20 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions



Top 15 Rankings View all

Rank Username Result Gym Completed Date
1 MalachiB 00:14:34 mins. Crossfit Strong 01/31/2011
2 JakeT 00:18:05 mins. Crossfit Strong 01/31/2011
3 CharlieN 00:18:13 mins. Crossfit Strong 01/31/2011
4 CodyR 00:18:18 mins. Crossfit Strong 01/31/2011
5 JamieK 00:19:35 mins. Crossfit Strong 01/31/2011
6 LeahM 00:19:36 mins. Crossfit Strong 01/31/2011
7 TomW 00:19:43 mins. Crossfit Strong 01/31/2011
8 CameronR 00:20:00 mins. Crossfit Strong 01/31/2011
9 BrettM 00:22:00 mins. Crossfit Strong 01/31/2011
10 DavidH 00:25:45 mins. Crossfit Strong 01/31/2011


  • DanaO 01/31/2011 17:58:32

    Thanks Allen for the welcome back even though I cussed you for catching up on the run.
    @Coach - you know Im glad you did mention something to keep us honest. Silenced the board because sometimes it crosses everyones mind. That is why Crossfit is mental as well as physical.
    @Andy - an apple on the drive in. It helps tremendously. I recommend eating small so you dont feel dizzy.

  • MarkH 01/31/2011 17:40:58

    @Andy I never eat before a workout. Theres a lot to be said for working out in a fasted state; your body burns fuel way differently than if youve got some food in your stomach. I do eat a very large post-workout meal though.

  • KatherineM 01/31/2011 17:16:40

    @Andy - I eat 1/2 a grapefruit and a few bits of chicken or an egg white pre-wod. I was super sluggish in the AMs at first, then Ashley suggested eating some fruit; that helped alot.

  • DeveneyW 01/31/2011 17:04:19

    @Andy-I used to eat a banana with almond butter but sometimes that would bother me. Brooke gave mean idea to eat 1/2 an avacado and some almonds and I have really liked it. I dont feel sick and I have energy!

  • JakeT 01/31/2011 16:40:42

    @Andy - I wake up about 5:15am and will throw down 3 egg whites, 2 eggs, black beans, and mixed veggies before the workout. If Im running late, just a protein shake. I have to have some food in my system as soon as I wake up otherwise I get incredibly light headed during or post-WOD. If youre doing the slo-carb, try starting out with a protein shake pre-workout and then if still starving, wake up a bit earlier and throw down some food. I used to eat a bowl of cereal about 15 minutes before walking out the door and never felt great. Feel a ton better with the full breakfast an hour or so pre-WOD

  • CodyR 01/31/2011 16:12:52

    @Andy... I eat something light before the WOD. This morning was a couple hard boiled egg whites and some leftover brussel sprouts... mmm mmm. I have a larger breakfast after the WOD.

  • LindsayM 01/31/2011 16:08:45

    @Cat- Ash said kipping was allowed and that they were RX
    @Andy- nope, it makes me nautious but, then again-I drink coffee and no one thinks that is normal but it works for me!!

  • AndyL 01/31/2011 16:03:24

    Random question: do you AMers eat before heading to the box? I did for the first time and I thought my stomach was going to burst.

  • cat 01/31/2011 13:32:10

    @ Lindz - I think I was questionning the kipping chin up or chin up with a band as non-rx?

    @ Heather - watch out for Paul on the run - thats his signature "move" when he likes a girl, he asks them out for a run (it worked for me 17+ years ago), and then when he figures out that theyre faster than he is, he cooks you dinner and overserves you on the wine to slow you down....and then youre sunk! : )

  • allenwhite 01/31/2011 12:49:21

    So, our box jumps were higher but our DB weight was lower vs. mainsite WOD? I dont mind that trade.

    Good to have you back Dana! Was nice to have a run in a WOD again huh?? J/k

  • PaulF 01/31/2011 12:30:44

    @ Coach- so you were the "youngest" one there by 35 years? What type of casino did you go to? Were you comped tapicoa pudding at the high roller table??

  • KatherineM 01/31/2011 12:17:51

    @Cody - EARMUFFS

  • EverettF 01/31/2011 12:05:09

    @Gale - im listening. Just dont tell Leslie what im doing

  • CoachYocom 01/31/2011 11:58:38

    the wod with chinups is still rx....

    Since our ropes are limited...and the chinups are strict...

    That should level it out a bit. if there is room on the ropes. use them..

    just b/c I make one comment...doesnt mean the boards have to go silent! By the way...got an email from that athlete saying they got caught up in winning and not doing the wod...HUGE RESPECT!!!! HUGE RESPECT!!!!

    Lets put this one behind us...and move onto something fun...like...

    how I am the best CRAPS player in Laughlin...and we were considered high rollers...and the host of the casino came over and said...we will get you back here...

    the problem with this story...was that we were the youngest in the entire casino by at least 35 years...Ashley said, that I should feel right at home here as I am creeping into that time frame!!! not cool at all!!!

    If anyone is listening .... dont get married!

  • LindsayM 01/31/2011 11:29:52

    Cat- the chinups were RX...right Gale?
    I believe thats what Yaya said mid-wod.

  • CharlieN 01/31/2011 11:13:30

    Great WOD....I like how everyone was cheering everyone on to finish STRONG!!!

  • PaulF 01/31/2011 10:57:15

    Really liked the WOD today, lots of good elements.
    Heather---thanks for being my running partner today, hope I didnt slow you down!!

  • ShelbyB 01/31/2011 10:10:35

    No joke Alexis! That is an awesome picture, Im thinking facebook profile pic for sure.
    No problem about creepin Katherine Im just happy the 30 days is almost done:)

  • CoachYocom 01/31/2011 09:57:52

    in·teg·ri·ty -- [in-teg-ri-tee] -- adherence to moral and ethical principles; soundness of moral character; honesty.

    Every now and then we like to do some spot checks on athletes and rep counting. It is completely random and we sample 2-4 every time just to see.

    I am saddened by what happened this AM! Saddened. This is the short version of the warning. We dont tolerate it here! If you accidentally mess up, that is understandable, but for example in this WOD if you are consistently counting 42, 44, 38 etc. in a 50 rep scheme. That is unacceptable and your moral and ethical principals need to checked!

    It is not about time here guys or ranks! it is about a better life, a better YOU! Better physically, Better mentally...dont sacrafice your standards because you want to get a better time...deep down it means less to you anyway.

  • KatherineM 01/31/2011 09:11:56

    You got a permit for those guns, Alexis? Great job today, Shelby; sorry for creepin on you post-wod ;) Keep up the great whole30 work!

  • LindsayM 01/31/2011 08:14:24

    Loved the bait and switch! I was pumped to see a different WOD up this am!!! Way to keep us on our toes!

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