CF Mainsite Special

3 Rounds For Time:


  • 15 Dumbell Thrusters
  • 30 GHD Sit-Ups


Miranda Oldroyd WOD demo (with supplementary Chest-Cam footage) – video
[wmv] [mov] (courtesy of CF Mainsite).

How many carbs are too many? (Read more from Shoreline CrossFit)


Post results to comments.


Arnold ghd situps
Arnold (aka Stephanie) is captured performing a GHD Sit-Up.  Knees must be bent while reaching to touch the floor and then the legs should driven with locked knees at full extension on the way back to the top to touch the foot rest area.  This range of motion takes a lot of practice.


50 Responses to “CF Mainsite Special”

  1. Rosie

    8:33.. I think (20#,BSU)
    Nice Job Everyone, Hv a great wknd 🙂

  2. Macho Ranger

    5.54 (35#,30 Butterfly Sit-ups BSU)
    Felt something twinge and had to pull the plug on GHD today.
    35# due to shoulder mobility and range of motion. Any heavier and I would set my training back substantially with a shoulder injury. So basically not my best day, but at least I get to train tomorrow.

  3. Jen C

    6:39 (20#, BSU)
    What a morning! Enjoy your weekend everyone!

  4. Callum

    Thanks Ben, and thank you GHD for the Jersey Shore abs for the weekend!! 6:21 Rx

  5. Summer

    9:12(25#,GHD) Thank you Vince for counting for me. Great job T-cats!!!

  6. Macho Ranger

    Ben, speed is relative and I am relatively slow! I was glad to see you finally move after your last set of GHD. I swear you laid motionless for 15 minutes after the WOD. Some of us were fearing spinal cord injury 😉

  7. Sarah

    I want a tank top!! I’m definitely going to watch the competition!

  8. dianna

    B Eggroll:
    I wanna Tank. I wanna watch. I wanna be AnnieCHristineFran when I grow up.
    6:58 20# BSU.

  9. Julia

    I want a tank top! I’ll definately be there to support and cheer all the badass ladies of ACF on!!

  10. ZEN Jen (Jen M)

    Toe, count me in for the tank top.

  11. Noel (SKIP)

    8:?? (25#/20 GHD)
    Not too shabby. First time actually doing GHD during a WOD instead of practicing during spare time. Woo Hoo!

  12. Barbella (Sheryl)

    8:39 (25# ABmat) + 500m row
    Arnold, you are just plain awesome girl, nice pic!!

  13. Bobo

    8:56 (40#, GHD)
    got to work in with the nooners. Pilot, co-pilot with skippy.
    slow on the ghd. i could tell that i have neglected my weekly appointment with it for quite some time.
    miss the pacemakers. you guys are laying down some crazy stats.

  14. TC

    7.58 Rx I will be feeling the GHD’s for a few days!!!!

  15. Jack Rabbit

    I want to do this WOD next Sunday…looks fun. Bitchy Eggroll-I’d like a shirt! I will be there to cheer you ladies on!!!

  16. Billdozer

    Toe – I too want a ladies tank-top. Ribbed or un-ribbed, it doesn’t matter, but make it a small so it will be form-fitting and leave nothing to the imagination. Can you also get speedo-type bottoms?

  17. Sarah

    Ohhhh Billy, that would be a sight to see! I can picture it now…

  18. Speedy J

    The picture alone hurts my back..something I need to work on..Arnold & Fam – show me the way!

  19. Silverback

    6:52 (Rx)
    Neither movement was all that fun.
    Billy, I’ll wear my tank if you wear yours…

  20. Freakin' PR !!!

    6:20 (30#)
    I hate thrusters, but I love GHD sit ups…even though I have a headache now for the rest of the day.
    Nice working with the 4pm class!!
    Ready for tomorrow morning…..GO DAWGS!!!!

  21. Summer

    Hey Toe sign me up for a tank too thanks;)

  22. mario c

    mario c 9:03 (Scaled to 3 rounds of 9 thrusters and 15 abmat sit ups)

  23. JohnnyB

    8:49 (30#,GHD), 500m run?, 500m row
    Nice working out with 4pm peeps!

  24. Zen Jen (Jen M.)

    9:08 (25#,GHD) good push Johnny B!!!
    Thanks G. For not doubting me:p
    thanks for the cheer Contra!!!

  25. Steve

    Used 25# and abmat situps: 6:14 followed by 500 m run. Thanks for the push, Jim.

  26. She-Ra

    Steph, you are a machine!! This WOD is killer, but I see ACFers are not even givin it a chance!
    I bet billy and silverback will look extra sweet doing GHDs in tank tops and speedos… but remember CRACK KILLS!
    I almost skipped this WOD cause I hate box jumps, and my legs are weenie.. but I sucked it up and it felt really good. 🙂
    HOW DO YOU EAT AN ELEPHANT HE-MAN??!?
    Today:
    5rds:
    40 DUs
    30 BJs
    20 KB Swings (35#)
    19:22 RX

  27. Agent Orange (J. Dolenga)

    8:32 (30#, 20GHDs) First time doing any type of thrusters and first time doing GHDs in a WOD.
    The unannounced 500m “warm-down” may have gotten me for the weekend.
    Headed to the mall to buy some Nike tassel loafers

  28. Silverback

    I’m thinking the above post was Bob, not Arnold (although she could probably handle 40#).

  29. Julia

    9:36 (25# FML HOLY COW DB, BSU)
    Thanks Jim for making me go heavier! And thanks Tim for encouraging me and counting for me! I agree with Arnold/Bob…Good Hard work at 6:00 p.m. tonight!!
    Hopefully I’ll be able to lift my arms tomorrow at Lucky Pub to root for the USA!! If anyone wants to join us we will be there at noon!

  30. G

    FYI: Bayou City is hosting a fund raising competition Two Man Team WOD tomorrow morning. Two of our Pacemakers, Callum and Bobby are participating and will be on first heat starting at 9am. If anyone can make it there to support them, please join me. I will be heading there directly from the weekend warrior class.
    Congrats to Marlon who won 1st place on his triathlon event. This his first time winning an event. Hmmmm, I wonder if CrossFit has something to do with it 🙂

  31. G

    Good job on your baseline WOD today Maricel B and Ian M!
    Welcome on your first WOD, Ace!
    Welcome back Tammy M from your long trip overseas.
    It was good to see Matt B, the Last brothers, SOS, Tim, Gary and Melanie back in action.
    Way to be a trooper on the 30# DBs, Arnold!
    Freakin PR killed this WOD with 30#. You were freakin fast on the GHDs!!

  32. G

    8:42 (30#)
    Felt like regurgitating my breakfast early this morning. Last few sets on GHDs were killer. Thanks for convincing me to get this WOD very early in the morning and out of the way Jim. Cal, thanks for your encouragement on the GHD and thanks to some of the Pacemakers who stayed behind to cheer me on and watch me suffer 🙂

  33. G

    She-Ra, I got up one time a month ago but failed to extend because it caught me by surprise. So, it’s just a matter of doing it again. It’s great to hear that you are getting super strong up there!
    ZenJen, you and Taz are now ready to move on up on weights.
    Skip, congrats on the acceptance on the CGFNS nursing board exam application!

  34. G

    One more, tomorrow is also CrossFit Caveman Kids’ First FREE Field Day at Atomic CrossFit. It starts at 11am (to about noonish, right Sharon?).
    Bring your kids/the whole family.

  35. Darlene

    Sign me up for one of those tank tops. I’ll be there to cheer the ACF ladies. Still bummed I hem-hawed too long and missed the entry.

  36. SOS

    9:40 (35#, GHDs)
    Juan told me that if I keep doing GHDs, I’ll have Justin Timberlake abs just like him.

  37. JUDY

    7:06. 25#, 15 BSU, 15 GHD. I need to get back to the GHD to get used to those sucky headaches after. Toe, how do the tanks look? save one for me THanks!
    Everyone in the 6:00 does burpees for not introducing youself to my hubby! haha, jk! Welcome Ace =)

  38. sharon

    The field day should last about an hour. Hope to see everyone there.