WOD for Wednesday 8-28-13. Progenex and Competitions are coming.

August 28, 2013

Strength 1- Weighted Pullup 4×8

Strength 2-  Every Other Minute on the minute a) Max Rep Pullups or b) 5-8 Negative Pullups (3 second descent) 

Skill- 10 Minutes Pistol Practice

Work- 50 GHD Situps for completion.


Competitive athletes, be advised of a big competition in Geenville, NC this Sept 28th.   Divisions for Male, Female, Masters and MM/FF/MF teams.  www.yourlegacyseries.com for early details.

Lastly, I’m pleased to announce that we’ll begin stocking some Progenex products available mid september.  Ever since we opened our doors in Dec. 2010 I’ve been approached and solicited by probably 2-3 vendors a week selling something related to CrossFit,  shake and supplements chief among them.  The WASP in me was, for a long while, reluctant to be perceived as pushing products, but two factors have changed my opinion.  The first is that a few of you have asked after buying supplements.  These people buy them anyway and would just as soon keep the money in the gym.  This sentiment is very appreciated, so thanks to all of you who have expressed such.  The second is the palpable efficacy of Progenex.  In simple terms, Progenex works.  I have taken and continue to take some supplements that have strong science behind them (fish oil, creatine) but their effects are vague or mild or slow.  In my experience, two supplements have produced an immediate and palpable effect and they are high dosage BCAA’s and Progenex’s recovery formula.  Both have contributed to a noticeable reduction in muscle soreness, in my case reducing the time needed to recovery from 3 days down to 2 and/or 2 days down to 1.  This equals x more training exposures per year and therefore faster fitness progress.  Progenex has other products aside from their recovery formula, and I will be trying them out myself before deciding if we will stock them.  The majority of what I will initially order will be the recovery formula that I have used and been impressed by.   

We’ll have a sample day or two in the gym so that interested parties can try out the flavors.  I think the mocha is the best tasting shake I’ve ever had, but chocolate and vanilla were good as well.  Details soon.  www.progenex.com meanwhile.






  1. EDIT– STRENGTH 2 is EOMOM x 3.

  2. #excited #butjealous

  3. Weighted pull ups body weight +55, body weight +60, body weight +65, body weight +55=7480
    Pull ups EMOM 32,16,16=64

    • I was trying so hard to catch you I had 31 and just could not hold it any longer! thanks for keeping me motivated lol

      • Nice job man. That’s awesome!!!!

  4. 170bw+35, 35, 33, 30=6504

    Unbroken pull-ups
    20, 17, 12=49

    50 ghd for completion

  5. 4×8 = BW+10 x 22, BW x 7 = 6165
    EOMOM = 13 (PR), 12, 9 = 34

    • Well done foxie!

  6. Pull-ups- +2×8, +3×24
    50 GHD

  7. Pull-ups
    5@BW +2@+1

    500m row + 25 SU x3
    400m jog +25 SU

  8. Pull-ups 8 @ BW 24 @ plus 1 / unbroken pullups 15,9,8

  9. Pull-ups: +3 x 32
    Pistols – not happening anymore
    Planks in place of GHD

  10. 170 body weight + 29 (3) sets + 21 (1) set total 6304
    Unbroken pull-ups 20, 13, 10 total 43

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: