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Gus Sonnenberg 10-28-2005 01:07 PM

If you are in the Kansas City area (or anywhere else for that matter), please consider this an invitation to join me in following Coach Rutman's WOD on As of now I am the only one posting my results, and it's a little lonely.

Nothing about this message should be taken as any kind of judgement about the WOD on This place rocks and my body is not ready for the 3 days on 1 day rest, so Coach Rut's MWF schedule is a little better for me personally. Check it out it may work for you.

If you are within travelling distance of KC, go to Coach Rut's class. You will not be dissapointed.

Lynne Pitts 10-28-2005 04:23 PM

Off to Community...

James R. Climer 10-28-2005 05:40 PM

I've crashed and burned lately and am staring to feel my age. I've been trying to figure out how to get to an every-other-day format from the WOD's (vice the 3 on 1 off), but I didn't know which WOD to include or exclude. This looks like the thinking's been done for me by Coach Rut. I'm gonna get started today.

PS- Gus do you do anything specific on the 'tweener days?

Gus Sonnenberg 10-28-2005 08:09 PM

Sorry about that Lynn.

James, not for a while. I am on the other side of the hill from you. I just started Crossfit style workouts about two months ago. So MWF is all I can handle.

In addition to Coach Rut's WOD, I have added a few agility drills and simple gymnastic skill practice (mostly rolls and handstands) to my workouts. That plus kipping practice a few times a day.

My plan is to build a good base of fitness so that I can take on some boxing or martial arts this time next year.

Lynne Pitts 10-29-2005 05:18 AM

And he digs the hole deeper...

Standard penance is a round of Tabata HSPU...:wink:

Gus Sonnenberg 10-29-2005 06:17 AM


Now I'm really sorry. Fine way for me to repay your service. Which I am truly grateful for by the way.

I'll throw in a set of burpees and a 400 meter run to illustrate my respect.


James R. Climer 10-29-2005 09:21 AM

Gus, when you make entries on Rutman's blog, do you have to register your own blog? Or is there something I'm missing regarding adding comments to the workouts?

Also, I think the 'e' in Ms. Pitts' first name stands for experience, you know as in the phrase "Experience is the best teacher, but also the toughest"

Or, as Will Rogers put it: "The trouble with using experience as your guide is that sometimes the final exam comes first, then the lesson."

Good Luck on the Tabata HSPU session, I for one would like to see the video.

Gus Sonnenberg 10-29-2005 12:18 PM


If you like watching a well meaning young man fall on his head repeatedly, I'll try to find a digital camera. Until then here is the transcript:

Wham! "Ouch" Wham! "Ouch" Wham! "Ouch" Wham! "Ouch"...and so on until the timer blessedly beeps.

In regards to your posting question, I use the "Other" option under the "Choose an identity" to post my times. Then I just type my name and the word verification.

James R. Climer 10-29-2005 07:57 PM

It appears I have the entry
protocol sorted out and have
made an entry for the Friday
WOD. I think I'm going to
adjust well to the M-W-F
Ironworx format.

See you on Monday's blog.

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