Fun in the Sun…
Jordan shouders Tyler. 
These boys are getting stronger everyday.  1st and 2nd place at the 2015 Games?
Jen gets a ride from Jana and Dave carries Warren to the finish. 
The beach workouts are a nice way to get outside and enjoy a workout away from the box.  The exercises are mostly easy body weight movements and the swims are short.  Everyone is welcome…  bring your friends. 
For completion…
50 Hollow Rocks
100 GHD Back Ext
3 x 1 min Plank Hold
For time…
Row 1600m


0 thoughts on “Posted: 7/22/2010

  1. Justin M says:

    Hey. Maria, Abby, Dawn, Caleb, Tanner, Zach — Way to keep it real in LA last weekend. And I'm sure a bunch of you at CF Wilmington helped push and train them, so awesome job.
    Also, I think I saw a few of you guys were doing the Garage Games down here. If anyone needs a place to stay that weekend, let me know. I've got a couple spare bedrooms. I'll probably end up doing the event, too, so either way I'll see some of you there.

  2. t. says:

    Ron… for a lesson on hollow rocks, be outside in 5 minutes in PTs, shower shoes, pink tutu, and you're gonna need your 2 qt topped off.

  3. Les says:

    In honor of my friendship with Ron 'No Good' Holmes, today I shall play BPM music. Loud. Don't hate.

  4. No GOOD says:

    Drew, glad to see you finally made it to your A school after being in the Army for 2 years….OLD….Listen BOOT just cause your Marine GF woops up on you dont think it will be any different when I get home ha! Good luck in skool.

  5. drew says:

    And ron, don't forget your PT belt. If you die in a nuclear attack or from being so old, and don't have your pt belt on, you get no SGLI.

    p.s. down here in GA i've been doing the mainsite stuff, the games workouts have been K I L L E R.

  6. Les says:

    Pink tutus?! How gay. Now if you're talking taupe or puce colored tutus…Ron, I almost got misty eyed as a remix of Rhianna's song SOS came on. Amy A, Cam and I just jammed to it all(admit it Cam, you were loving it!). Wish you could have been there to join in. Just leave the tutu at home for those more private moments with yourself.

  7. No GOOD says:

    SO I still need to know how the hell to do a damn HOLLOW ROCK. I am looking on the weak I mean the main site for assistance and I noticed in todays links one titled ""56 Inches of Fame" world record box jump by Ryan Moody, CrossFit Journal preview video [wmv] [mov]" I can not open the video here. But I have to call BS!!!! Dave the red headed taliban did 63 and 3/4 I belive…again CFW raising the BAR!!!! now seriously how do you do a hollow rock?…..

  8. Rachel Kay says:

    The reason its a world record box jump is because no one else has recorded it before. He is the first person to actually have the world record people there. I have no doubt that someone can beat it. The only reason I know this is because im obsessed with CF 801(where Ryan Moody trains) My Idol Miranda Oldroyd is the owner and I tend to stalk their website.

  9. Josh says:

    Lay in a supine position(on your back) on the floor. Draw your naval (belly button) towards your spine (back) pressing your lower back into the floor. Your arms (extended) should raise off the ground as well as legs (toes pointed). This position is called Hollowing out. The rocking is the back and forth motion you do while maintaining this postion, like a rocking chair. Enjoy!