Katahdin

9
Aug

Katahdin

Reminder that the noon class is cancelled today.

Read Joanna’s story about climbing a mountain…twice!

This workout is comprised of all the things we did while climbing Katahdin (the wall sits represent the pee breaks for Joanna).

AMRAP in 15 min
10 Pistols
15 Pullups
20 Dips
25 Step-ups
30 sec Wall Sit

Rest 5 minutes

AMRAP in 15 min
30 sec Wall Sit
25 Step-ups
20 Dips
15 Pullups
10 Pistols

That’s the top of Dudley Trail

90 Responses

  1. Valรฉrie Arseneau

    Awesome! Apparently you meet some of my Frisbee friends! I was supposed to go with them but had other plans already when I was invited. Besides, not sure I have the stomac for the knife edge! I saw some video… wowzers!!!

  2. Great Article Joanna!!

    WU x 2

    Kathadin
    10 Pistols (grabbin the pole)
    15 pull ups (medium yellow band)
    20 Dips
    25 Step ups (black box)
    30 sec wall sit

    5 min rest and viceversa!!

    =4 rds + 2 pistols
    4 rds + 12 sec wall sit

    Great Job Everyone, what a WOD!! ๐Ÿ™‚

  3. WU x 2

    WOD : KATAHDIN
    AMRAP 15 min
    10 Pistols (holding the pole)
    15 Pull ups (green band)
    20 Parallette Dips
    25 Step ups (18” Box)
    30 sec Wall sit
    Total rounds = 3 rounds & 20 Parallette Dips
    5 min rest
    AMRAP 15 min
    30 sec Wall sit
    25 Step ups (18” Box)
    20 Parallette Dips
    15 Pull ups (green band)
    10 Pistols (holding the pole)
    Total rounds = 3 rounds & 30 sec Wall sit

    cash out – back stretch
    Wow what a sweaty mess

  4. Maria

    WOD Katahdin Rx

    total rounds up the hill= 3 rounds + 10 dips
    total rounds down the hill= 3rounds + 30 sec wall sit

    This was tough wow! Great job guys! Thanks Ron for taping me up during my wall sit. ๐Ÿ™‚
    Used the small box for steps ups in my first round (oops) added addtional reps to the other rounds to make up.

  5. Chantal L.

    WOD: Kathadin

    AMRAP 15 min
    10 Pistols (scaled to the stripper move .. aka holding the pole)
    15 Pull ups (black band)
    20 Parallette Dips
    25 Step ups (Black Box)
    30 sec Wall sit
    Total rounds = 2 rounds & 11 Step ups

    REST 5 mins

    AMRAP 15 min
    30 sec Wall sit
    25 Step ups (Black Box)
    20 Parallette Dips
    15 Pull ups (Black band)
    10 Pistols (Scaled to the stripper move again)
    Total rounds = 2 rounds + 1 pullup

    Kevin and Jo… next time I really wish you a bright beachy sunny vacation with AMRAP drinking, even if climbing that mountain TWICE is pretty inspiring (awesome retrospective Jo!)

  6. Gillyon

    Great article, Jo! Just another example of how strong you are mentally and physically. So proud of you!

    Warmup

    WOD with stripper pistols.
    First round – 4 rounds + 9 pistols
    Second round – 3 rounds + 5 pullups

    Great morning at the gym. So many laughs! Happy birthday, Ron. And, great work Josh on the pullups….little jerk. ๐Ÿ˜‰

    1. Lora

      LOL…”stripper pistols”. Can’t wait for 6:30!
      Great score on the WOD Gillyon! Have you done some of these moves before ๐Ÿ˜‰ LOL

      1. Gillyon

        Haha! That we did. We should rent the pole for the next crossfit party. We weren’t very sexy, Lora….but we were strong!

  7. WU x 2

    Kathadin
    10 Pistols (grabbin the pole)
    15 pull ups (medium yellow band)
    20 Dips
    25 Step ups (black box)
    30 sec wall sit

    5 min rest then another 15min Amrap in reverse order.

    4 rds + 8 pullups
    3 rds + 8 pullups

    Great article and determination Joanna, and what an accomplishment to the both of you!

  8. Josh

    Wu x 2
    AMRAP 15min
    10pistols sit down on box
    15 pull ups
    20 dips
    25 step ups
    30 sec wall sit
    3 rnds 10 sec wall sit
    Same thing backwards= 3 rnds 9 step ups
    First wod without a band on pull ups…..im pretty happy about that.
    Thanks Gillyon….show off ๐Ÿ˜‰

    1. Tom

      congrats Josh, great to see the band is gone.you have worked very hard and made super progress in the last few months. muscle ups just around the corner.

    2. Blake

      Congrats on losing the band Josh, it’s a very liberating feeling, and you’ll notice your pull-up time improve greatly. Nice job!

  9. Lora

    Great article Joanna. Wonderful read. I think I would need at least one whack on the head to get across Knife’s Edge. ๐Ÿ˜‰ Those 5000ft drops sound lovely. Ask my kids sometime about me and “heights”…

  10. Amanda

    Just read your story, Jo! Great read. I wish I could get Patrick to go do that! (he’d have technology and Internet withdrawals halfway up the first trail)

  11. Tom

    WU as posted
    48 birthday burpees for Ron

    Katahdin
    first set
    3 rounds plus 25 step-ups
    second set
    3 rounds plus 30 sec wall sit
    excellent work out
    I really enjoy the longer WOD’s. it is nice to see them worked into the regular work-outs
    thanks for the push tonight Jeff, much appreciated
    Coaching fits you pal, keep it up and thanks for giving your time to the club.

  12. Nadine

    Vacation – BEACH WOD in Beresford with CrossfitXclusive:

    GROUP WARM UP:

    400m Indian Run
    20 squats
    20 group burpees
    20 situps
    20 mountain climb
    400m Indian Run

    AND THAT was just the warm up??
    After a week of drinking beer and eating `not my regular diet` , I was ready to go back home after that warm up!! hahaha
    But man did it ever feel good to train again!! ๐Ÿ˜€

    WOD

    10 Hand Release Pushups
    50m Long Jumps
    10 Clapping Pushups
    50m Bear Crawl
    10 Diamond Pushups
    50m Walking Lunge
    10 Hand Release Pushups

    Time: 9:46

    1. Nadine

      PS… SORRY, I meant to say that I really enjoyed reading Joanna`s post about their hike!! Amazing and very inspiring story!!
      MISS YOU GUYS!!

    2. Lora

      Looks like a really fun WOD, Nadine. Miss seeing you at the gym. Hope you are having a wonderful vacation! ๐Ÿ™‚ You deserve it!

  13. Valรฉrie Arseneau

    WU x 2

    Kathadin
    10 Pistols (grabbin the pole)
    15 pull ups (green band)
    20 Dips
    25 Step ups
    30 sec wall sit

    5 min rest then another 15min Amrap in reverse order.

    acent : 3 + 17 dips
    decent : 3 + 19 dips

    My legs were still sore from Monday’s workout… was a thought one!

  14. Laura K

    Thanks for sharing your story Joanna. You guys are amazing. That took courage. My only two words of advice for your next trip “Go Fairmont”.

  15. Frank

    happy bday Ron!
    great article Joanna – congrats to you and Kevin on your amazing accomplishment!

    WU x 2

    Kathadin
    amrap 15 min
    10 Pistols (20″ box)
    15 pull ups
    20 Dips
    25 Step ups (24″)
    30 sec wall sit
    5 min rest then another 15min Amrap in reverse order

    1st: 3 rds + 10 pistols (did 20 pistols for the 1st 2 rounds)
    2nd: 2 rds + 10 dips
    very tough WOD, I wan’t feeling grat today

  16. Blake

    Warmup: 48 Birthday Burpees for Ron (I’d swear he was 35!)

    “Katahdin”
    AMRAP in 15 min
    10 Squats (subbed instead of pistols)
    15 pull ups
    20 Dips
    25 Step ups
    30 sec Wall Sit

    5 min Rest

    AMRAP in 15 min in Reverse Order

    Rnd 1: 4 rounds + 10 Squats
    (took too many little breaks on dips and steps)

    Rnd 2: 4 Rounds + 9 Dips
    (kept everything but pull-ups unbroken but still managed them in a few sets)

    Really feeling better about my kips, re-shredded my hands trying to burn through the pull-ups…not as bad as “Eva” though.
    Great job 4:15-ers!

    1. Rob Brock

      Blake you did awesome today. Usually I can look at your WOD to gauge were I will be, but today you left me in the dust!! Way to go on the pullups — you were smokin’

    2. Lora

      WOW Blake! That is a FANTASTIC score! Sorry about the hands, though ๐Ÿ™ At least they aren’t as bad as the last time.

  17. Heather S

    Warmup: 48 Happy Birthday Burpees for Ron

    โ€œKatahdinโ€
    AMRAP in 15 min
    10 Squats (subbed instead of pistols)
    15 pull ups (puple band)
    20 Dips
    25 Step ups (alternating legs)
    30 sec Wall Sit

    5 min Rest

    AMRAP in 15 min in Reverse Order

    Up: 3 rounds + 7 pull ups
    Down: 2 rounds + 5 pull ups

    Holy Katahdin that was tough!! Hands down the pull ups were the hardest/longest part of the wod – as usual. My hands are still burning ๐Ÿ™ Also need to work on pistols: using the “pole” I was relying on the pole and doing the work with my arm so subbed for squats.

    Great job on a tough wod 4:15 class

    1. Lora

      Nicely done Heather! I agree, those pullups were almost the death of me tonight. I haven’t cursed this much in a long time. LOL!

  18. Lance

    Mobility
    WU x1

    WOD
    Katahdin
    AMRAP 15 mins
    10 Pistols (most of them not low enough but got as low as i could till i get them)
    15 Pull ups
    20 Dips
    25 Step ups
    30 sec wall sit

    5 min rest

    AMRAP 15 in reverse order

    Round 1: 3 rounds 10 pistols
    Round 2: 3 rounds 6 step ups

    great job on this sweat fest. Kept a good pace through it pull ups tore my hand a little first WOD doing them without a band.

  19. Jack

    Wu x 2

    WOD:
    Did air squats instead of pistols.

    Score: 4 + 1 first / 3 + 7 dips second

    Great WOD. Thanks for the race Jeff.

  20. natacha

    mobility
    wu x 2

    WOD with small band
    1st round: 3 + 20 pistols
    2nd round: 3 + 29 sec wall sit

    wow! what a double wod! Came close to meeting pukie on the drive home! Felt great an hour later…

    Good job on the hike Kevin and Jo… you apparently inspired my frisbee friends… think you might get some new members…

  21. 42 Birthday Burpees for Ron.
    WU x2

    WOD RX’d

    1st Round: 3 Rounds + 20 Step Ups
    2nd Round 3 Rounds + 2 Step Ups

    Great push on this one everyone… She was tough!

  22. Jeff L

    WOD -Katahdin

    AMRAP 15 mins

    10 Pistols (first round holding the bar then scaled to air squats)
    15 Pull ups (scaled to ring rows)
    20 Dips
    25 Step ups (20 inch box)
    30 sec wall sit

    5 min rest

    AMRAP 15 in reverse order

    Round 1 – 3 Rds and 15 Ring rows
    Round 2 – 3 Rds and 15 second wall sit

  23. jeff

    Great story JO

    mob
    WU x 2

    Katahdin
    This was an awesome WOD today, its a close to meeting pukie as I’ve ever come.. Great job everyone in the 6:30 class.

    first round 4+10 squats
    second round 3 + 8 pullups

    had a good race with Jack.. great job.

  24. Lora

    Mobility
    WU x 2

    No strength

    WOD “Katahdin”

    AMRAP 15 min
    10 pistols (alternating legs, grabbin’ the pole)
    15 pullups
    20 parallette dips
    25 step ups (20″)
    30 sec wall sit

    Rest 5 min then…

    AMRAP 15 min
    30 sec wall sit
    25 step ups
    20 parallette dips
    15 pullups
    10 pistols (alternating legs, grabbin’ the pole)

    Score: Up the mountain = 3 rounds + 10 dips
    Down the mountain = 2 rounds + 8 pullups

    This one really got into my head. “Down the mountain” was the worst for me. My hands were sweaty and I was slipping off of the pullup bar. Tried to go without chalk as much as I could but resistance was futile. Ended up with a rip on my left hand ([email protected]#$%^&) during the 3rd round of pullups…now I’m sooky.

    Great job 6:30 crew! Some of you are really great Mountaineers ๐Ÿ˜‰

    1. jeff

      Thats a great couple of rounds Lora, and you were doing pistols too.. that takes a substantial amount of time over squats! nice work, and I’ll try and console your “sookyness”!! lol

    2. Natacha

      Sorry to hear about the rip!
      I hear you about the sweaty hands… Had the same problem slipping of bar… Frustrating… Will try to remember towel…

  25. Ron

    WOD – Rx
    1st half – 3 rounds + 6 pistols
    2nd half – 2 rounds + 7 pull ups

    Thank you all for the birthday burpees, great job tonight coach Jeff

    1. Blake

      Yes Happy Birthday sir, may you be as wise as I am good looking…
      Way to stick with the WOD…but don’t go hurting your shoulder again!

  26. Jenna Sipkema

    WOD
    AMRAP 15
    10 pistols
    15 pull-ups
    20 dips
    25 step-ups
    30 sec wall sit
    =3 rounds + pull-ups+dips+12 step-ups

    5 minute rest

    AMRAP 15
    30 sec wall sit
    25 step-ups
    20 dips
    15 pull-ups
    10 pistols
    = 3 rounds +30 sec wall sit

    WOW! Great WOD:)

    Thanks for the story Joanna, it was a great read, very inspiring!

    Also, got my first blood blister from the pull-ups, crazy!

  27. Heidi

    WU x 2

    AMRAP 15 min
    10 pistols (standing on small box)
    15 pullups (Green band)
    20 parallette dips
    25 step ups (20โ€ณ)
    30 sec wall sit

    Rest 5 min thenโ€ฆ

    AMRAP 15 min
    30 sec wall sit
    25 step ups
    20 parallette dips
    15 pullups
    10 pistols

    Rd 1: 3 rounds + 10 pistols
    Rd 2: 2 rounds + 13 pull ups

    Enjoyed the read on Kevin & Jo’s mountaineering adventure. Sounds really really really scary…5,000 ft. vertical drop, YIKES! Congrats to you both. What an accomplishment.

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