031308 THURSDAY MORNING and “Tommy V”



The Shed’s a great place to hang out with common minded friends

Lose your Breakfast with Luca:


Box Jumps

Push ups


Chair dips


Post times and comments


Hormonally intelligent exercise A great article a must read for all CrossFitters. Check it out


Motivational poster of the day




Sadly, there is another Hero Workout:

“Tommy V”

For time:

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents


Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

We’re asking the CrossFit community to make donations to the “Thomas J. Valentine Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

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  • J Jones

    PR’ed Annie yesterday morning. Then had some time in the afternoon so do Tommy V.


    Nailed it. Damn I am good at rope climbs (used my legs every time).


  • Craig

    Wow, jj – solid Tommy V.! Did you break thrusters?

    Nice Annie, btw – saw that on the board.

    Nikala rocked Tabata yesterday:
    Pull-ups: 6 (only one set at 6!)
    Situps: 8
    Push ups: 8
    Squats: 20!
    Total reps: 365!

    I’m sick again. No sh-t. 4 times since December 15. Workouts have been pathetic to non-existant. No energy for much of anything in the last couple months.

    Changing diet. Increasing sleep. Can’t wait to be healthy. Feel like a newbie.

  • Stavros K

    I feel the same way. As soon as I thought about going to CF Games, I took a turn downhill. I pushed too hard last week, WAY too many heave DL’s. I ripped my hands up beyond repair as well as some other health stuff. I can’t wait to get back on track. I’m going to attempt Tommy V today at work. I’ll have to sub towel pull-ups for rope climbs(5:1). We’ll see.


  • Carry

    Just want to make sure there will be someone there Fri evening?

  • Craig

    I’ll swing by just in case, Carry!!

  • J Jones

    In case anyone missed the late announcement, Friday’s 6am class has been canceled this week.

    I figured I write it here again because I’m sure there was a TON of people planning on coming. . . a ton.

    On the Tommy V I though I might be able to do the thrusters in one set, but that was a joke. I did 11 the first round, but had to do two more sets to finish. Set two ended up being 3 sets, and the last round was 2 sets.

    The key was using the legs for the rope climbs. Although I now have a bruise on the inside of my thigh where the rope was rubbing, but at least it isn’t rope burn (wear pants for this one, I am glad I did!). I also figured out how to use my legs ambidextrously (switching which foot was on top). That helped.

    Good times. I’m off for another 16 hours of driving in tonight and tomorrow.


  • Darren

    Tommy v

    Broke first and second set of thrusters into sets of 10 and 11for first set and 8 and 7 for second set all way through last set.

    Rope climbs were ugly. I can’t real get my legs into it, just can’t get the leg motion down. I got 3 climbs total and sub’ed 5 towel pull ups for 1 rope climb for rest RC’s. By the end my grip was done from towel pull up’s.

    Need to get those rope climbs down.