Tuesday WOD – 012114


Coach Rob, aka King of the OHS.

I was just looking through all of the pictures from Sunday and everyone’s posts on the Book and was playing out all the events in my head again. And, honestly, I’m a little choked up right now. I am so god damn proud of our athletes. I don’t have the words to express how I feel. I will admit that I am a little biased, but NO ONE and I mean NO ONE else in the Rx divisions put as much HEART into their workouts (now, I am not commenting on the scaled divisions, because there was at least one performance there with more heart and guts than I could ever imagine). The fact that I get to coach people like you guys makes me tingly inside. Did they win it all? No. But they sure came close! And you know what they didn’t do? None of them sacrificed FORM or SAFETY to get more reps! If you looked around the room, NO ONE had the virtuosity of movement of Rob, Rachael and Caleigh. They personify doing the common, uncommonly well. And when it counted most, they DOMINATED. The final WOD for the top 6 men and top 6 women, announced just minutes before being performed was a 7 minute up ladder of Overhead Squats (135/85) and Rope Climbs. Rep scheme: 3,6,9,12…for the OHS, and 1,2,2,4… for the Rope Climbs. Men were up first. Rob was behind going into the set of 9 OHS, but as the man in 1st dropped his bar, Rob powered through to finish the set unbroken and never looked back! On the women’s side, it was a story of rope climbs. When the leader failed her 3rd rope climb, Caleigh and Rachael both made their move and finished the WOD 1, 2! I think my blood pressure was at dangerous levels the entire time.

Let me take a step back. When I say I love coaching you guys, I’m not just talking about Caleigh, Rob, and Rachael. I am talking about our entire community of passionate, motivated individuals, who may not all be on the level of fitness as those three (yet!) but show just as much compassion and heart in the gym every day. That is what makes my job the best in the world. In a lot of businesses and industries, you have to deal with customers who are really shitty people. I’m very lucky that all of my customers (read: athletes) are all of you, the absolute best people that the SouthCoast has.

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Follow the instructions at this link to sign up. After you register, be sure to choose Whaling City CrossFit as your affiliate!


Congrats, Rob!

1. Front Squat: 4X4@75% quick up and down with no pause every set, rest 90 sec.

2. 5 rounds of:

Row 250m
14 Wall Balls 20/14#
7 Power Snatches 95/65#

Rest 1:1

Every round should be all out on every movement. All WB are meant to be UB.