081010 FRIDAY “Mr. Joshua”


Nate did so many wall balls this week, his head exploded.


Deadlift 3, 3, 3, 3, 3, 3

Warm up with lighter loads first. Go for your 3 rep max. Post loads to comments.

Video – Coach Glassman introduces the Deadlift:


And unfortunately from CrossFit.com we have another Hero Workout (not to be completed the same day as the Deadlifts):


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

“Mr. Joshua”

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Post time to comments.


Click here for the ‘Ask Coach Rip Forum‘ (Thanks CF NYC for the link)

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  • Mark L.

    Last nights classes… I gave a little talk about doing short reps in workouts (doing less than a complete rep so you can “complete” them faster). The purpose of the watch is to increase the intensity, but this is not an invitation to do short reps (i.e. usually this is pullups and pushups). If we do short reps, the total work over the time bound period is actually reduced, and we will see a corresponding reduction in the training effect from it. Don’t cheat yourself (and others that are going for time). If you need to rest 20 more seconds to get that full pullup or pushup, DO IT!

  • Mark L.

    RESULTS 10/09
    WOD 5 rounds Erin (marked Rx)
    WOD Scaled Erin (aka “don’t be a hero” version)
    same rounds but:
    {10 db split cleans, 14 pull-ups} (marked Sc)

    Mike 15:28 Sc
    Mitchel 14:50 Sc
    Cobi 18:20 Sc -band
    Ramon 27:02 RX 45#
    Chris 8:51 Sc
    Mac 12:02 Sc
    Hylie 13:34 Sc
    Tanya 13:21 Sc -band
    Sara 15:12 Sc -band
    Meg 17:28 (tailored WOD for forearm injury)
    Jamie 11:14 Sc -band (“forgot” some pullups!) =)
    Bryan S. 14:42 RX 45#

    Lauren 16:02 Sc (mixed dead hangs and band)
    Travis 16:38 RX (7 pullups instead of 21 per)
    Eddy 13:48 Sc 45#
    Jenny C. 16:49 Sc -band
    Kristine 15:41 Sc -band
    Dan 14:42 Sc. 45# -band
    Katie 16:35 -band

    Rob and I did full Erin at 1930. My grip failed (doing 100+ pullups a day combined with db split cleans made this WOD tough on the pullup side). Rob got 14:40 something, and I finished in 21 something (missed the picture of that side of the WB).

    This was a secret grip workout, even worse than one of those farmer carry WODs!

  • sakura


    Does Diablo use Typepad “pro” package?


  • J Jones

    We use “movable type” for our blog. . . If that is what you are talking about.