''Dear Rick, Kalsu. Love, CFNH'' (06.06.2011)

Warm-up Drills (06.06.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadhang Chin-ups
5 x Push-ups
:15 x L-sit
-Shoulder Opening Drill (wall)
-Shoulder/Front Rack Stretch (band)
-ITB Stretch
-Scorpion Stretch

''Dear Rick, Kalsu. Love, CFNH'' (06.06.2011)
Complete for time
100 x Thrusters

Notes: Every minute begins with 5 x Burpees. If you've done this before use the appropriate load and attempt to set a personal record.

Post times to comments.

Skill Development (06.06.2011)
Rest and foam roll, you've made it through a week's worth of WODs that represent a daunting amount of physical toil and hardship (everyone can thank Rick for today's hellish crucible) ... and we've seen nothing but unreal performances across the board.
There's only a couple more training days this week before we get to begin testing out on the performance metrics, turn in the final week of food logs, take some measurements, and crown our top two Paleo ninjas that won this month's challenge.

Until then, keep killing it, freaks.

Mobility WOD

CrossFit Endurance WOD (06.06.2011)
Swim,Bike, Run, or Row (C2)
2 Rounds of
(10:00 on x 5:00 rest)
2 Rounds of
(2:00 on x 1:00 rest)

Notes: Hold distances/speeds or watts as consistent as possible on each interval.

Post times/cadence/watts to comments.


Justin said...

If I knew that was going to be the first wod after a two week break of drinking everyday and eating the opposite of Paleo I would have made better decisions.

25 reps 95lbs

- Bieber

marcus said...

25:12 115lbd

Anonymous said...

60 reps 65lbs.

Anonymous said...

Kalsu 27:54 @ 125# I didn't have my best pair of underwear on today. Otherwise good day. Way to go Rick, you have proven yourself as a level 1 on my scale. Which is quite difficult to attain. Good luck in all your endeavors. America Fu*k yeah! Danny

Lynn Cassotis said...

68 reps @ 65lbs.

sdaghir@gmail.com said...

Certain people better remember that other certain people have a desktop folder full of particularly dangerous images.

Anonymous said...

ooh I'm so scared


Anonymous said...

I call your bluff. Show these images.

sdaghir@gmail.com said...

Duly noted.

sdaghir@gmail.com said...

I'm just going to go get my not as good underwear for this. brb.

Anonymous said...

lol ^

Anonymous said...

80 reps in 20 min @ 65# BUT NOT Rxd
my legs are shot after last week, makeup "Memorial Day Murph" w/ 20# weight vest on Sat & 30 mile run on Sun.
I changed the rules to include more rest for the last 12 min 2:1 work/rest2 min burpee/thruster round: 1 full min rest
then I was able to finish the 20min WOD

laura b.

I know I've said it's really hard to shoot my quads...but that way has just been found.

Michelle said...

44 reps w 50 lbs

Anonymous said...

68 reps in 20 min 50# it wasn't pretty. M

Indy said...


17:35 @ 95 lbs

I regained the use of my legs and arms around noon. Give or take.

lewis.robertdavid@gmail.com said...

26:46 @ 115#


Anonymous said...

20:00 @40 reps 45#

Mike A. said...

Kalsu- 24:45 @115#
Mentally toughest wod I have ever done

Peter said...


20:00 w/ 75# - 48 Reps...if only I could breathe..

Stay safe, Rick.

Mint said...


20:00 min with 105# 75 reps


Anonymous said...

40 reps - Nate

FoGLe said...

19:50 100reps. Toughest WOD I have seen in a while. So simple yet so miserable.

rickylake said...



Khan said...

22:56 @75lbs

thammond18 said...

Rick's Jerk WOD...60reps in 20 min

Anne said...

20:00 Modified version

Waldo said...

20 min version.

75 reps @ 95 lbs

Anonymous said...


43 reps @115lbs

Anonymous said...

105# 56 reps in 20 minutes


Anonymous said...

60 Reps in 20 min
-Nick F

Tina bo bina said...

50 reps in 22 min

GL Rick, thank you for your service and please never go away after this... I don't think I can do another one of these WODs ever again. gaaaahh

Anonymous said...


53 reps at 65#