Wednesday 10.19.11

Hi Gil –

First of all I wanted to thank you for your excellent programming, attention to form, encouragement, and positive attitude.  I feel like I have been making great strength gains in the past 6 weeks due to your fair assessment of my abilities, varied tempos and resistance levels, creative combinations, and blend of cardiovascular and strength components.  I cannot wait to see my progress (and the progress of my fellow athletes) over the next 6 months!  Crossfit, in general, is perhaps one of the best comprehensive fitness programs in existence today.  However, I do not believe that all Crossfit gyms are created equal.  You and Jodie have created something special, effective, challenging, and fun.  I feel very lucky to have found Crossfit Newton and am always looking forward to the next WOD.

Tiffany B


“Grape Ape”

row 500 meters

40 kbs 1.5/1

20 c2b pull-ups/pull-ups

100 dbl unders/100 mountain climbers

20 c2b pull-ups/pull-ups

40 kb swings 1.5/1

row 500 meters

You are only doing mountain climbers if you can’t do dbl-unders. It’s not a choice 🙂


1. hspu 5×5

2. “grape ape”


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9 Comments on “Wednesday 10.19.11”

  1. Ryan Cormier Says:

    Biscuits and Gravy:
    255lb deadlift
    30 in box jump

    took 8:34…first time doing heavier deadlifts then 185 since mid to late august… Felt awful on lower back so tight, but at the same time felt so greattttt.


  2. Michele Says:

    15:44rx w/ c2b


  3. fred Says:

    Continued to work strength today:

    Front squats 3 reps on the minute for 10 minutes with 175#
    Negative HSPUs using 45# and 25# plates stacked and abmat in between: 5×2.
    100 DUs for time: 1:32 seconds.


  4. Nick C. Says:

    wod- 13:55- I was very slow on my c2b pullups (thanks to Gil for the reminder to use my legs which really helped with the 2nd set of 20)
    hspu 5×5 with decifit


  5. Heather Donnelly Says:

    16:42. Double unders slowed me down considerably. I just couldn’t string them together. We all have our off days. 🙂


  6. Ryan Cormier Says:

    Grape Vine was 17:40
    Substituted rowing for 50 SDHP with a 45lb plate, on a 4 inchplate so it was higher up, soo much more tiring then rowing, exspecially the last time after doing the 40 kb swings. My legs, Lower back, and Shoulders felt like an explosion has taken place.
    The pullup bar has some rubber padding on it for all the people afraid or callosouses, and it was so slimey and slippery it made the c2b so difficult, and i keep kicking the back of the pully system. Not pleased with my time =[


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