“Stretch Armstrong”

Warm-Up

Practice handstand (no wall) holds.  If you cannot do a handstand use the wall/partner for assistance.

15 – 20 – 25 – 30 second holds


3 Rounds For Time:

  • 50 Ab-Mat Sit-Ups
  • 12 Clean & Jerk
  • 50 Walking Lunge Steps
  • 12 OHS


Post time and weight to comments.

 


Daniel Ward

Please join us in welcoming Daniel Ward, aka Ramrod, to our team as an intern coach.  He comes from a sports performance specialist background and currently holds a nationally accredited personal training certificate.  He is in the process of getting his CrossFit Level 1 Cert soon.  Ramrod enjoys the competition component of CrossFit as well as the community (support) aspect of it.  We feel that he will make a very good addition to our team as he is full of knowledge, dedication and passion to the sport of fitness.  He was captured above in the middle of completing full extension on the overhead press.  (photo courtesy of Gatekeeper)


66 Responses to ““Stretch Armstrong””

  1. Dub

    Congrats Ramrod, looking forward to you showing me your secrets!

  2. Bobby

    17:30 something, i think
    Congratulations Ramrod!

  3. Silverback

    Congrats Daniel. You’ll make a fine addition to the team.

  4. Josh P.

    Congrats Ramrod.
    I forgot my time, but it was a good workout with 95lbs.

  5. Juan (bb4)

    Congrats Ramrod.
    23:03 (115) good wod, I need a day off

  6. H the B

    Congrats Ramrod. Gave me another reason for a party
    Ray Ng B-day, Matt might go away and Bob is gonna be away (for a few weeks), Daniel is our new coach party at my house.
    Starts around 7. Hope to see you here. I have the essential stuff(apps, hard liquor and what not) If you drink beer or wine BYOB If you would like to bring anything to eat its up to you just give me a heads up so we don’t end up with 12 veggie plates. hvargas10@gmail.com RSVP’s are also welcomed not necessary
    Address
    3914 Colquitt
    Houston, TX 77027
    (59 and Weslayen area)

  7. Gatekeeper < -III-------III-

    26:14 95#
    Wanted to go heavier but been having right shoulder/deltoid issues.
    Great work Pacemakers!
    Way to go Ramrod!
    Thanks G!

  8. Gatekeeper < -III-------III-

    26:14 95#
    Wanted to go heavier but been having right shoulder/deltoid issues.
    Great work Pacemakers!
    Way to go Ramrod!
    Thanks G!

  9. Summer

    26:09(65#,30GHD, 20AbMat) Great job to everybody @ 8:30 class! Thanks Heather D. for being my partner in the handstands.

  10. Easy Rider (aka Robert Hammond)

    23:18 (85#,25GHD/25AbMat)
    For some crazy reason this looked easy on the website… of course, those are usually the toughest. My legs are totaled after Mon Tues and today’s wods.
    1st time to feel like I got the OHS right. It actually felt right and good..yes! (knees out far, pushing out on bar.. did last set unbroken)
    Great 9:30am group..lots of energy and some great times with Heman and Crazy Carl and others. Congrats Ramrod.

  11. Gatekeeper < -III-------III-

    If anyone is interested, I am selling my Nikon D60 DSLR camera(body only). I recently upgraded that is why I am selling it. It is only a year old and I’ve taken good care of it. Email me at dennis.aganon@gmail.com if you are interested.
    $400.00 Firm
    Thanks G!

  12. Gatekeeper < -III-------III-

    If anyone is interested, I am selling my Nikon D60 DSLR camera(body only). I recently upgraded that is why I am selling it. It is only a year old and I’ve taken good care of it. Email me at dennis.aganon@gmail.com if you are interested.
    $400.00 Firm
    Thanks G!

  13. Julia

    20:57 (35#)
    45# was too heavy… I should have tried 40#.
    Another fun morning work out with the 9:30 group.

  14. valentin (aka V.T)

    17:54(65#)RX
    Really liked this WOD. Great work 9:30 class everyone did awesome. Thanks G for letting me test my shoulder which feels a lot better.

  15. heatherd

    Congratulations Ramrod–you’re a great addition to the ACF Team.
    24:02
    40 GHD, rest abmat
    25# DBs on C&J
    55# OHS
    Still nursing my sternum, so no cleans yet–good WOD!!

  16. heatherd

    Don’t forget to have your coolers up at the box by 3PM tomorrow if you ordered from YWF. I will be there at 3 to receive the order and distribute into coolers when it arrives–make sure your name is somewhere on your cooler if you’re not with it personally:) Thanks!!!

  17. Billdozer

    Congrats Daniel,welcome to the club, this is just the beginning of Team POW’s plan to take over the world.

  18. Crazy Carl

    Congrats D…but u better not yell at me during a WOD coach! haha.
    19:46 (75#, 1/2 GHD sit-ups)

  19. Bobo

    17:56 (95#,25GHD/25situps)
    prolly shoulda gone for 115.

  20. Ramrod

    thanks everybody! When i started crossfitting a little over a year ago i had no clue how life changing it would be. For about 8 months i was doing it on my own, and although i was getting great workouts, i still was missing a big component. And that was the community. I had met G before, and competed against billy and stacy before joining and the one thing i noticed at each competition was the amount of support they had and how well ACF traveled. Thats what i wanted. After the first day i realized this is where i wanted to be. Everybody is so great and i consider everyone, even if we havent even met, to be my close friends. I feel priveleged to be able to work alongside and learn from the awesome coaches we have here and truly believe we have the best box in the world. So this is something i really look forward to doing and hope to help you guys out in every way that i can!

  21. Gatekeeper < -III-------III-

    26:14 95#
    Wanted to go heavier but been having right shoulder/deltoid issues.
    Great work Pacemakers!
    Way to go Ramrod!
    Thanks G!

  22. Pepper

    Congratulations Daniel! That was a nice sentiment. Looking forward to your coaching. Guns up! (And you really have guns for guns up.)

  23. Sarge

    Congratulations Ramrod, looking forward to you coaching the Wods.
    Hey Dennis, what camera did you upgrade to?

  24. Gatekeeper < -III-------III-

    If anyone is interested, I am selling my Nikon D60 DSLR camera(body only). I recently upgraded that is why I am selling it. It is only a year old and I’ve taken good care of it. Email me at dennis.aganon@gmail.com if you are interested.
    $400.00 Firm
    Thanks G!

  25. Gatekeeper < -III----------III-

    Sarge, I got a D80.

  26. Gatekeeper < -III----------III-

    Sarge, I got a D80.

  27. Speedy J

    16:32 (75#) POW!! Ramrod, congratulations!! You are truly a great add to the squad.

  28. Andi

    Yeaaaa Daniel, it’s about time!
    21:36 (65#/GHD)

  29. Heather

    26:58 (35#) Good to be back and great to see everyone! I’d say this was a hard one to come back to but I don’t think there ever is an easy one ๐Ÿ™‚ Thanks G for keeping me going!
    Congrats Daniel!

  30. Chad Blaylock

    Staying true to my Nomad ways…I’m still in Louisiana.
    WOD:
    Tabata Squat
    ____________
    3 Rounds For Time:
    25 Lunges (45)
    25 Box Jumps (24″)
    25 DoubleUnders – (125 singles)
    15 – 13:32 singles

  31. ZEN Jen (Jen M.)

    21:05 (45:),20GHD,30abmat) So happy with my OHS form!!!! Thanks G! Also thanks speedy J for the push!
    Taz – always luv partnering with you =)
    Jen C & Judy – we will get our bada$$ beanie by Dec!
    Congrats Ramrod!

  32. ZEN Jen (Jen M.)

    ….forgot, nice seeing you again Heather!

  33. Green Lantern aka Playboy (fka bryan g.)

    34:09 (95/ghd)

  34. Nisha

    25:33 (65#)
    Alot of my OHS weren’t pretty but I was pleased to at least be doing them at that weight since my core stength (or lack of it) used to limit me quite a bit before…good crowd at 6pm!!!
    Congrats RamRod ๐Ÿ™‚

  35. JUDY

    24:45. 65#, 20GHD, 30 butterfly sit-ups. congrats Ramrod! Thanks ZenJen, Jen C, Speedy J on practicing the KPUs.

  36. Teach

    Welcome Ramrod…you’re my hero ๐Ÿ™‚
    Sorry I missed this one today, but I totally wrecked myself yesterday! Guess the combo of going too heavy and the ring dip, push up, pull up combo got me. My back is really tight, so doing clean and jerk and OHS would not have loosened it up ๐Ÿ™
    See everyone tomorrow for a fun-filled Thursday night!!

  37. Dub

    24:57(105)
    Man, after the first set of situps then going to the cleans my abs were struggling! Great WOD though, looking forward to the team WOD tomorrow.

  38. Abbye Mac

    Congrats Ramrod!
    23:05 (55#)
    Thanks for the push G!
    Thanks for the encouragement Tammy and Tim!
    Nisha you did awesome girl!

  39. chrissy

    27:02 (25 GHD/25 Abmat, 50#)
    Great job on the hand stands Pepper!

  40. Pepper

    25? 26? 27? something, I don’t remember.
    After Monday and Tuesday’s WODs, 45# OHS felt like 100#. Tough.
    It was awesome having G work out with the Vamps tonight!
    Nate, thanks for your help. Kept trying to catch you but that was impossible. Chrissy, thanks for spotting me on the handstands.

  41. G

    24:57 (75, GHD) Thanks for the push on the last round of OHS, JB!
    Great pacing with Admiral Nate. We were on a cat & mouse chase the entire WOD.
    Pepper, thanks. It was cool working out with the vamps as well.

  42. ingrid

    Congrats Daniel you ROCK…
    25:22(35#,abmat sit ups) my 2nd time to do OHS.It doesn’t feel right yet..I need to straighten up my squats.Thanks G for d push.I look forward to a more stable schedule and a consistent attendance in the box.Vacations are good but I need to fill my gas tank.

  43. Gatekeeper < -III----------III-

    Sarge, I got a D80.

  44. G

    Welcome back Heather!
    Good to see Mimi, Summer, Lisa H, Fam, Marlon, Andi, Natalie, “RHABd”, Speedy J, Ingrid, The Lasts, The McDonalds, John O and Casey back in action. Lots of folks coming back from vacation!
    Chad B, way to represent the tribe on your nomadic adventure.
    Skip, hope your board exam went well.
    Speedy J, 75lbs looked pretty light..POW!
    Abbye, you nailed down the OHS with today’s weight!
    John O, OHS will come in time by doing them repeatedly during the WODs. Arnold will tell you first hand. Keep working hard and add the mobility drills we went over this afternoon to your repertoire.
    Good job Silverback and way to be a trooper for redoing your walking lunge reps!

  45. Jen C

    23:42 (55#)
    Today was tough after yesterday’s WOD! Great working on kips with Judy and Zen Jen…we will get there! Speedy J, you rocked today! Great job 4 p.m.er’s!

  46. Taz

    21:52 (55#; abmat)
    …same here ZenJen! Glad to see you Heather and congratulations Daniel. Looking forward to working out with you…as our coach this time ๐Ÿ™‚

  47. JUDY

    ramrod, saw your intro on the SoTex Sectional 2010 wrapup…now that you’re a coach @ acf, let’s do a retake ๐Ÿ™‚
    congrats!

  48. sharon

    Congrats Ramrod!
    22:05 – 65# at the Cave – missed you guys yesterday ๐Ÿ™

  49. Silverback

    Why is Billy staring at Ramrod’s ass?