Roy, Recovery, Pain Cave, and Barbara


Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups

In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009

To learn more about Roy click here

Many folks wanted to know why today’s WOD was called “Bonnie Tyler.” Bonnie Tyler sang “Holding Out For A Hero.” There you have it.

I coached the 9:30 session and began the workout prior to the start of CrossFit Kids. Seventy-five deadlifts, 100 box jumps, and 125 pull-ups. I knew it was going to be difficult but doable and that I’d have to pace myself. I set up my iPhone MyWod timer on a J-hook for easy viewing and recorded my splits as the workout progressed.

(I’m watching the Men’s Olympic Weightlifting. I’m watching men who weigh less than me clean and jerk close to 300 pounds. Amazing.)

I wore a weightlifting belt whilst completing deadlifts and dropped every rep from the top. I did quickly transition from one rep to the next.

I completed 15 unbroken deadlifts, 20 unbroken box jumps (rebounding on all reps), and pull-ups in 5 sets of 5 reps in a time of 3:07. I knew that I wasn’t going to be able to keep up that pace but wanted to get some reps under my belt.

I put on my weightlifting belt at the start of each round and took it off after last deadlift. I began the 2nd round by once again completing 15 unbroken deadlifts and 20 unbroken box jumps. I began pull-ups with 8 unbroken reps and was doing doubles by the end of the set. I completed the round in 3:52. At first I was disappointed but then reminded myself that putting on the weightlifting belt took some time, as did getting the occasional drink of water and recording my score.

I began both the 3rd and 4th rounds by completing unbroken deadlifts in sets of 8 & 7 reps and 20 unbroken box jumps. Box jumps were a welcome relief and respite. I completed no more than 7 unbroken pull-ups and finished both rounds with singles. My times were 4:46 and 5:11. Yup, I was slowing down. Yup, ’twas the pull-ups that were slowing me down.

I began the final round by completing 9 unbroken deadlifts and then finishing the set with 6 unbroken reps. I missed a box jump, my only failed rep, in that I didn’t fully extend before jumping off of the box. Dammit. My hands were becoming very slippery and this presented an added challenge for pull-ups. I began with 5 unbroken reps and probably completed a dozen of the last 15 reps as singles. The last round took me 5:23 to complete. Yup, my slowest round.

Time = 22:29

That’s an average (including rest time) of a rep every 4.5 seconds.



Metcon (5 Rounds for reps)
A. Tabata handstand hold
B. Tabata bottom of squat hold
C. Tabata weighted plank hold (55/45)
D. Tabata vertical ring hold
E. Tabata burpees

Score = total accumulated time/reps
Rest 2 min between tabatas

I was once again quite concerned going into this, as the last time I attempted handstand holds I wasn’t able to, well, hold the handstand.

I don’t program for myself; I program for CrossFit Surmount athletes.

I was able to hold the first 4 rounds for the entire 20 seconds and the remaining rounds for 17. Yay!

Bottom of the squat and weighted plank hold? No problem. Vertical ring hold? Whilst not easy, I was able to hold strict vertical hold and for the entire 2o seconds.

I completed 8 burpees first and last rounds and 7 burpees the remaining rounds.

Score = 687 

Yup, Luke and Lucky were always by my side.


Metcon (4 Rounds for reps)

4 rounds
1 minute intervals of the following:
– Power snatches (75)
– Power cleans
– Back squats
– Push jerks
– Thrusters
~ Rest 2 minutes between rounds ~

This will likely become a benchmark at CrossFit Surmount. What a challenging workout, both physically and psychologically!

I worked out at 9:30, and only Karen T. and Wendy joined me. The 9:30 session is usually packed, with as many as 16 athletes attending. Cherrypickers!

Weight was determined by bodyweight; thus, 75# for yours truly. I was concerned, however, that I had gained weight so I weighed myself just prior to the workout. I had already eaten breakfast but nonetheless still weighed 143#. Whew!

I was most concerned with power snatches. I am very happy to report that I was able to complete power snatches with full range of motion and no pain. I completed 15 unbroken reps out of the gate. Yay!

I honestly couldn’t tell you how many reps of any of the 5 activities I completed any of the 4 rounds, but I certainly completed fewer of each activity subsequent rounds.

My quads were still a wee bit sore and back squats were surprisingly the most difficult of all of the activities. Huh? I refused to drop the bar off of my back, and that may not have been the wisest decision.

Self talk during last round at start of very last minute:

Push jerks were miserable. Just thrusters left. Well look at that, 15 seconds has already passed. Put your hands on the bar and get in a few unbroken reps. Another 5 seconds has passed. Complete 3 thrusters. Well, that was 1 thruster at least. The barbell really travelled. Are you meandering to the bar? Get in a couple of reps. Well, that was at least 2. Time is running out. Good. Get in a few more singles. Okay, just 10 seconds left. Get in 3 reps.

Reps: 87, 73, 65, & 65

Score = 279

If you can’t have fun working out with friend then, well, stay the hell home. I teasingly said that I was going to complete the workout pants free. Shirts are required but there’s no mention of pants. Marni captured a few pics.


Barbara (Time)

Five Rounds for time: 
20 Pull-ups
30 Push-ups  
40 Sit-ups 
50 Squats 
*3-minute rest after each round*

I knew a PR was unlikely. I consider the workout a success nonetheless, as I was able to complete pull-ups and pushups free of pain.

I  completed unbroken pull-ups and pushups 1st and 2nd rounds and unbroken sit-ups and air squats all 5 rounds. I was sweating profusely as I once again worked out in the hottest spot of the box. (You know, because I’m just that nice.)

I had a very strong finish, completing perhaps my fastest sets of 50 unbroken air squats. I grunted loudly. I offer no apologies.

Times: 3:11, 3:19, 3:53, 4:25, 3:56

Score = 18:42

That’s 100 pull-ups, 150 pushups, 200 sit-ups, and 250 air squats in 18 minutes and 42 seconds.

Alex: How did people finish in 25 minutes? I haven’t even begun my last round and 27 minutes has passed!
Me: Subtract the rest time of 12 minutes. 
Alex: Oh.
Me: Brian, she’s book smart. That book being a comic book. 

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