Start Together, Finish Together

Xi XiaNews14 Comments

2-23-2011

Three years and today is the last day at the Russell space. We are closed for Thursday and Friday. Share your goodbyes in comments.

Warmup
1) Jog 400m
2) Squat sequence

Mobility
50 steps each:
Heel walk
Blade walk
Instep Walk

Kneeling Lunge Stretch x 10 + 10 sec
Bootstrappers x 10 + 10 sec
Floor Pigeon x 10 + 10 sec

WOD
“Broomstick Mile””
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters

All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.

Pullup bars have been Aaron and Josh tested and approved!

14 Comments on “Start Together, Finish Together”

  1. Seems an appropriate WOD to complete our time at the Russell St. space. It’s been good to us! 🙂

  2. From CrossFit Body & Fuel,

    Aaron, you was doing good for pull up test. Your pull up looked good. I miss you, but I’ll be going to see you again.

  3. Goodbye Russell Street!! You’ve been good to us.

    This looks like a great group WOD, and it will be a lot of fun to complete in unison!

  4. I’ll be thinking of you guys as I do this WOD, with you in spirit. I can’t wait to see the new space and become a superhero again!
    Love,
    Lael

  5. Haha. I read the WOD 3 times going “OMG this is going to SUUCCCKKKK” before I noticed that it was all done w/ a PVC. I feel better now.

  6. looking forward to seeing the new location. i hear it’s near the Franz Bread factory, but i assume address/map are forthcoming.

    cheers,
    shiv

  7. I don’t think I did this WOD correctly as I was trying to beat everyone else in the 6:30am class…

    So long, N. Russell. I will miss the abundance of parking spots; the smell of beer being brewed (or raw sewage overflowing- it was hard to tell the difference); and ducking the razor wire during all those runs.

  8. I think my first Crossfit WOD ever was “Diane” in Dec. 08 – couldn’t do a HSPU at the time, a lot has changed in the last 2+ years thanks to many hours spent in that box…I’m betting I’ll instinctively drive there at least 4-5 times in the first couple months at the new place…I go on autopilot sometimes and end up at the gym when I’m headed elsewhere…

  9. Great memories at Russel St. I will be leaving a legacy behind of blood on the ropes, chalk everywhere, pools of sweat on the ground, and clothes in the bathroom.

    Looking forward to this WOD tonight, for some reason the words SIR YES SIR, come to mind.. onwards and upwards!

  10. Well, even though we didn’t start with you guys, we will most certainly show up to do a final WOD at the Russell St. location. I’ll do the run gladly knowing that I won’t ever run around that block again.

    Exciting new times in the new location! Can’t wait!

  11. Although I may have done more workouts at the Academy than I did at Russell, I will still think fondly of it, the paint fumes, barbed fence, uphill/downhill block runs. Can’t wait to see your new space in all of it’s powder blue glory. Congratulations on your continued success CFP!

    From Jeri and everyone at CrossFit Hood River

  12. Russell street was a sanctuary of some sort. From the beginning it humbled me and to the end, it showed me that I actually have limits. Glad no one (that I heard of my past 2 1/2 years) had to get stitches from the barb wire running around the block.

  13. Russell Street is where I learned I am, indeed, stronger than I’ve even been in my wildest dreams.

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