Vaughn Hagerty of The Star News…   and Don O’s better side.

Read Vaughn Hagerty, of The Star News, blog and posts about CrossFit and his visit with us.  Read both Day 18 and Day 19 posts. 


It all adds up to 100 (or some multiple of)…   all week.

WOD:  5 rounds for time…

  • 20 box jumps
  • 20 ghd sit ups w/ weight (15lbs / 10lbs)
  • 20 push ups
  • 20 back extensions w/ weight (15lbs / 10lbs)
  • 20 turkish get ups (16kg / 12kg)

0 thoughts on “Posted: 7/7/2008

  1. Julie says:

    OK, so I did the math. I am pretty sure this adds up to 500. Um… what is he thinking?

  2. Justin says:

    So I read the article comparing our gym and CrossFit Coastal, talking about how we are like an amped up version of CrossFit … but I don't think it's that we have that much different of a training program. We just train harder. If you look at the results and times in the Games, those dudes at the top were still doing CrossFit, they were just training hard as hell. That's the difference between being at a high level in CrossFit, and being mediocre.

    The article did, again, forget to mention the ninjas as CrossFit Coastal though.

  3. Shawn K says:

    Unfortunately, I re-read Sunday's post and Tony did say "multiple of 100"… 340282000 is a multiple of 100.

  4. Hub says:

    Wow, this looks like fun…just got back from Columbus, OH, worked out at Rogue Fitness, actually the home of Caity Matter, who just won the CF Games for the females. Very different styles of training, they are very strict and structured, which I didn't really like, but it is the program they run. You can only work out during your "skill level" time allotment, which sucks if you can't make it bc you wouldn't be able to workout that day. They do the WOD as a group, and the trainer runs the WOD in a military fashion, telling everyone what they are going to do. We did do a killer workout though that I suggest we do once the 100 thing is over. We did Crossfit Games day 1, scaled for an hour workout. WOD – 5 deadlifts (275) 10 burpees, 5 rounds…rest 5 min…Fran (do the thrusters with pcb pipe)…rest 5 min…run 750 (one lap around the building was 800m, so that's what we did). My times as Px'd respectively 5:36, 3:01, 3:11. Killer day, glad to be back at CFWilmington.

  5. Hub says:

    I'm in…not sure what time I am getting there yet, I have to take care of some things at home first, I'll post when I know…probably around 6:30pm if I had to guess.

  6. Darren says:

    hey Justin make sure you bring us our chain for with weight belt.. no one can use it cause you have it..

  7. Sensei says:

    Oh and another thing……new rule? You puke it, you clean it! JUST a suggestion! Sean took his trash can out….but the guy before didn't, This is gonna be a great week!

  8. Hub says:

    Jeff, sounds good, I'll be there around 1830. Andrew, are you going to do the WOD with us too?

  9. Sensei says:

    OK, so today I saw one of the most awesomenest things EVER!! Sean puked during the WOD, Julie runs in screaming "Puke Puke! LEt me take a pic!" Then she sees it and almost pukes herself!! SO awesome to be doing the WOD AND have entertainment too!! Thanks guys!!

  10. Justin says:

    Aaron, if you push yourself to the point that you puke, then someone else should be cleaning it up. I don't like your rule.