Monday, June 02, 2008


Rob, at the 2008 East Coast CrossFit Challenge, representing CrossFit Philly.

Tuesday WOD

5 Rounds of

30 sec left/right Bulgarian Split Squats

4 Rounds of (1 minute each)

Lateral Box Jumps
DB Thrusters
KB High Pulls

10 Rounds of

5 Pull Ups, add weight if needed, use a band if needed


DJ Little Danny said...
This comment has been removed by the author.
Rob said...

Thanx for the pics...that was the "hopper" event Sunday morning.
1000 meter row, then 5 rounds of 21 95lbs High Pulls, 15 Burpees, 9 95lbs. many rounds in 20 minutes as possible. The details of my bout with this particular WOD to follow...BTW no one finished. Needless to say, I have been utilizing Aleve in my post-Albany regimen.

Sam L said...


There are pull-up bars along the Schuykill. If you start your run at the Art Musuem and continue down along Boat house row you will come to "Falls Bridge". Cross over this bridge and go left down "West River Drive". There are pull-up bars on West River. If you continue along West will wind up back at the Art Musuem. Stop and say hello to The Rocky statue. :)

This is called "The loop" It is about an 8 mile run. Shorten the run? Just go the opposite way when you start at the Art Museum.

Hope that helps.

Good job Rob!

Jen said...

Rob, you did awesome! No matter what you time or reps where...your form was better than most. Your a strong and crazy guy! LOL. No really it was great to hang out with you.

Rob said...

Thanks Jen. You were very knowledgeable about who to watch as the hopper event. Thank you also for pointing the infamous Arachnid Lady ...what a great butt! That was a fun weekend and I'm glad I got to meet you.

Ward said...

Rob - great that you went and competed! Look forward to hearing more about it.

Kettlebell Athletics said...

Great work Rob. I love that bottom photo, at first it looks liek a smile,but after you enlarge it. it's more of a grimace.

See you tomorrow ?

Rob said...

A grimace it was...a painful grimace...smiles came at a price after each event was completed.
Not sure about tomorrow.
And, again, thanks to everyone for the support. It really was a fun weekend (in hindsight!).

Pamela MacElree said...

Good job Rob, I hope I can make it next year, sounds like the woman from Petranak who won was pretty impressive, can't wait to see her scores.