"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 081231.
WOD-done 3.30.09
Home version of FGB
30# Dumbbell Thrusters
80# SDHP (50#db in left hand/30#db in right-switch each set)
20" Chair jumps
80# Push Press (50#db in left hand/30#db in right-switch each set)
30# Dumbbell swings
Rd 1: 104 reps
Rd 2: 98 reps
Rd 3: 95 reps
Total reps: 297 reps PR
Monday, March 30, 2009
Saturday, March 28, 2009
3/28/09 WOD
30 min HIIT (High Intensity Interval Training) Run
10 rounds:
Walk 2 minutes at 3.0 mph
Run 1 minute at 8.5-10.0 mph
Total distance 2.71 miles
WOD
5 rounds for time:
10 45# rear squat thrusters
10 45# Overhead squats
10 45# should press
Total time: 12:31
Saturday weigh in: 255.2#
10 rounds:
Walk 2 minutes at 3.0 mph
Run 1 minute at 8.5-10.0 mph
Total distance 2.71 miles
WOD
5 rounds for time:
10 45# rear squat thrusters
10 45# Overhead squats
10 45# should press
Total time: 12:31
Saturday weigh in: 255.2#
Friday, March 27, 2009
3/27/09 800M WOD & Pull Ups/Push Ups
3/26/09 800M WOD
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Did yesterdays , then right into today’s WOD.
262.3# this morning, but down 1 belt hole…crazy. Gotta love a high protein, low carb diet in conjunction with CF, awesome.
My WOD
800M each round
Rd 1: 3:39
Rd 2: 3:27 great last 150m kick, but killed me
Rd 3: 3:44
Rd 4: 3:58
3 min walking rest between rds.
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
My WOD, Scaled
10 rds for time:
10 Pull ups: kipping and jumping
Push Ups
Total time: 14:31
This was brutal, hit the wall after the 4th set of pull ups and push ups, then gutted out the balance. Mr. Pukie was lurking, strongly. The running right before crushed me and my time, I was spent. Great WOD, worked everything to the max. Enjoy the weekend.
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Did yesterdays , then right into today’s WOD.
262.3# this morning, but down 1 belt hole…crazy. Gotta love a high protein, low carb diet in conjunction with CF, awesome.
My WOD
800M each round
Rd 1: 3:39
Rd 2: 3:27 great last 150m kick, but killed me
Rd 3: 3:44
Rd 4: 3:58
3 min walking rest between rds.
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
My WOD, Scaled
10 rds for time:
10 Pull ups: kipping and jumping
Push Ups
Total time: 14:31
This was brutal, hit the wall after the 4th set of pull ups and push ups, then gutted out the balance. Mr. Pukie was lurking, strongly. The running right before crushed me and my time, I was spent. Great WOD, worked everything to the max. Enjoy the weekend.
3/26/09 Rest Day
Traveling with work and back home from Philadelphia. Not really a rest day, drove 150 miles and sat in the airport for 3+ hours on a delay.
Wednesday, March 25, 2009
3/25/09 WOD Front Squats
Wednesday 090325
Front squat 3-3-3-3-3 reps
Post loads to comments.
WOD
185x3
210x3
225x3
245x3
255x3 (PR)
185x10 (Thought both of my f'ing wrists were going to dislocate)
OHS 45x10x2
Shoulder Presses: 45#x10x2
Cool down: HIIT on treadmill, 20 minutes
2 min walk/2 min run at 7.5-9.0mph
Front squat 3-3-3-3-3 reps
Post loads to comments.
WOD
185x3
210x3
225x3
245x3
255x3 (PR)
185x10 (Thought both of my f'ing wrists were going to dislocate)
OHS 45x10x2
Shoulder Presses: 45#x10x2
Cool down: HIIT on treadmill, 20 minutes
2 min walk/2 min run at 7.5-9.0mph
Tuesday, March 24, 2009
3/24/09 REST DAY
Flew into Philadelphia, drove to Allentown and Easton, back to Philly. Much needed rest day.
3/23/09 WOD "Karen"
“Karen”
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Scaled WOD
45# thrusters
135 reps
Total time: 11:08
Legs and shoulders are toast...
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Scaled WOD
45# thrusters
135 reps
Total time: 11:08
Legs and shoulders are toast...
3/22/09 WOD "Lynne"
Sunday 090322
"Lynne"
Five rounds for max reps of:
Body weight bench pressPull-ups
Post reps for both exercises in all rounds.
Scaled WOD
225# Bench Press/Pull ups
*** Historical day for me today, I got my first unassisted pull ups done, all kipping!!!!!262.9 lbs and a 36” sleeve makes them tough, but I was happy as a clam when I popped them out and came off the bar, huge a$$ smile on my face, woo hoo!
Rd 1: 5/8
Rd 2: 5/6
Rd 3: 4/8
Rd 4: 4/8
Rd 5: 3/7
Total: 58
BP 21/PU 37
"Lynne"
Five rounds for max reps of:
Body weight bench pressPull-ups
Post reps for both exercises in all rounds.
Scaled WOD
225# Bench Press/Pull ups
*** Historical day for me today, I got my first unassisted pull ups done, all kipping!!!!!262.9 lbs and a 36” sleeve makes them tough, but I was happy as a clam when I popped them out and came off the bar, huge a$$ smile on my face, woo hoo!
Rd 1: 5/8
Rd 2: 5/6
Rd 3: 4/8
Rd 4: 4/8
Rd 5: 3/7
Total: 58
BP 21/PU 37
Saturday, March 21, 2009
3/21/09 WOD
Deadlifts and Running
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
As Rx’d
225 pound Deadlift, 21 reps
Run 1/2 mile on treadmill
225 pound Deadlift, 15 reps
Run 1/2 mile on treadmill
225 pound Deadlift, 9 repsRun 1/2 mile on treadmill
Total time: 17:48
Loved it, every second of it, but the runs sucked in a good way!
Have fun.
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
As Rx’d
225 pound Deadlift, 21 reps
Run 1/2 mile on treadmill
225 pound Deadlift, 15 reps
Run 1/2 mile on treadmill
225 pound Deadlift, 9 repsRun 1/2 mile on treadmill
Total time: 17:48
Loved it, every second of it, but the runs sucked in a good way!
Have fun.
3/20/09 WOD
150 Pull Ups
All jumping pull ups.
Partitioned
10 sets of 10 jumping pulls ups = 100 jumping pulls ups
Between each pull up set did 10 push ups = 100 push ups
10 sets of 5 jumping pulls ups = 50 jumping pull ups
Between each pull up set did 10 sets of 10 squats = 100 squats
Total jumping pull ups=150
Total push ups=100
Total squats=100
Total workout time: 17:28
All jumping pull ups.
Partitioned
10 sets of 10 jumping pulls ups = 100 jumping pulls ups
Between each pull up set did 10 push ups = 100 push ups
10 sets of 5 jumping pulls ups = 50 jumping pull ups
Between each pull up set did 10 sets of 10 squats = 100 squats
Total jumping pull ups=150
Total push ups=100
Total squats=100
Total workout time: 17:28
3/19/09 Rest Day
Woke up at 3:45am
1 hour and 30 minute drive to the airport
6:20am flight to Columbus, OH
Arrive in OH, drive 1 hour to Dayton for an appointment.
Drive 2 hours and 20 minutes to Athens, OH for another appointment.
Drive 3 hours and 30 minutes north to Cleveland to my hotel.
Total drive time: 8 hours and 20 minutes.
Not much of a rest day.
1 hour and 30 minute drive to the airport
6:20am flight to Columbus, OH
Arrive in OH, drive 1 hour to Dayton for an appointment.
Drive 2 hours and 20 minutes to Athens, OH for another appointment.
Drive 3 hours and 30 minutes north to Cleveland to my hotel.
Total drive time: 8 hours and 20 minutes.
Not much of a rest day.
Wednesday, March 18, 2009
3/18/09 WOD
Split Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
1st time doing Split Jerks. Felt fine, but will take some time to get the movement down. My last rep/set felt the best, quickest, and got the deepest split. Damn 36” sleeves!
155x1
175x1
190x1
200x1
210x1 (PR)
185x1
185x1
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv
Post loads to comments.
1st time doing Split Jerks. Felt fine, but will take some time to get the movement down. My last rep/set felt the best, quickest, and got the deepest split. Damn 36” sleeves!
155x1
175x1
190x1
200x1
210x1 (PR)
185x1
185x1
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.wmv
Tuesday, March 17, 2009
3/17/09 WOD Happy St. Patrick's Day!!!!!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.‘ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
Done this morning. Done as Rx'd w/out the vest, left it in the car, which was a good choice. I'll be able to get it done with the vest one day, just not right now.
Total time: 49:28
1 mile (9:14)
100 pull ups
200 push ups
300 squats
1 mile run (10:48)
PR by almost 15+ minutes
PR by almost 15+ minutes
Partitioned all of the pull ups, push ups, and squats. Push ups were the toughest by far. All pull ups were jumping, where last time they were done on a gravitron.
Great WOD, very inspirational. RIP "Murph."
Sunday, March 15, 2009
3/15/09 WOD
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments
21-15-9
115# Shoulder Presses (right shoulder would allow HSPU)
Bar dips-most jumping/kipping
Push ups
Total time: 10:58
Shoulder presses felt good, strong. Much deeper ROM with the presses than the handstand version. My right shoulder won't hold my weight and the angle causes the joint to have no power at all.
Bar dips, I have a similar issue with the shoulder, so most were jumping/kipping, but worked on the negative to build strength.
Push ups were tough following the presses and dips, most were broken into 2-3 reps and rest.
Shoulders, traps, and triceps=toast.Cool down: 2.2 mile run
Looking forward to the rest day tomorrow. Knees need a break.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments
21-15-9
115# Shoulder Presses (right shoulder would allow HSPU)
Bar dips-most jumping/kipping
Push ups
Total time: 10:58
Shoulder presses felt good, strong. Much deeper ROM with the presses than the handstand version. My right shoulder won't hold my weight and the angle causes the joint to have no power at all.
Bar dips, I have a similar issue with the shoulder, so most were jumping/kipping, but worked on the negative to build strength.
Push ups were tough following the presses and dips, most were broken into 2-3 reps and rest.
Shoulders, traps, and triceps=toast.Cool down: 2.2 mile run
Looking forward to the rest day tomorrow. Knees need a break.
Saturday, March 14, 2009
3/14/09 WOD
Saturday 090314
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Sub WOD:
5 rounds
155# hanging cleans, 9 reps/rd
15 jumping pull ups/rd
Total time: 12:23
I wanted to call it mid-way through the 3rd round, but gutted it out for all 5. Great WOD, definitely a full body.
Cool down: 10 minute power walk and stretching.
I will fully enjoy my cheat day today, 100% all in.
Brother-in-law Jeff joined me again today (He's about 2 weeks into CF, drinking the Kool-Aid)
5 rounds
45# hanging cleans-1st time doing them, 9 reps/rd
9 jumping pull ups/rd
Total time: 7:29
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Sub WOD:
5 rounds
155# hanging cleans, 9 reps/rd
15 jumping pull ups/rd
Total time: 12:23
I wanted to call it mid-way through the 3rd round, but gutted it out for all 5. Great WOD, definitely a full body.
Cool down: 10 minute power walk and stretching.
I will fully enjoy my cheat day today, 100% all in.
Brother-in-law Jeff joined me again today (He's about 2 weeks into CF, drinking the Kool-Aid)
5 rounds
45# hanging cleans-1st time doing them, 9 reps/rd
9 jumping pull ups/rd
Total time: 7:29
Friday, March 13, 2009
3/13/09 WOD
Friday 090313
Back Squat 3-3-3-3-3 reps
225x3
275x3
315x3
350x1 (CF PR!)
315x3
I only got 335 on Tuesday during the CFT, so I was elated when I got the 350 up, couldn’t get it 3x, but happy with the single. I could hear Kelly Starrett the entire time “core tight, knees back, weight forward, active hips, explode!“ Felt great.
Got off the rack, immediately went to the treadmill and ran 1.12 miles in 10 minutes, I guess it was just habit, felt like a Murph moment.
Back Squat 3-3-3-3-3 reps
225x3
275x3
315x3
350x1 (CF PR!)
315x3
I only got 335 on Tuesday during the CFT, so I was elated when I got the 350 up, couldn’t get it 3x, but happy with the single. I could hear Kelly Starrett the entire time “core tight, knees back, weight forward, active hips, explode!“ Felt great.
Got off the rack, immediately went to the treadmill and ran 1.12 miles in 10 minutes, I guess it was just habit, felt like a Murph moment.
3/11/09 WOD
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Modified WOD due to traveling, no dip station.
5 Pull Ups-jumping, they are really coming along in the past few weeks, kipping real soon
15 push-ups (sucked terribly after the 10th set)
15 ABMAT Sit Ups
14 rounds + 5 pull ups, 15 push ups, 4 sit ups 30:01.
That was nucking futz, especially after the CFT last night. I was cramping up, everywhere, about half way through.Highly looking forward to the rest day tomorrow, but will be traveling back which sucks too. Best place to travel to, is home.
FYI, the weirdest part about yesterdays CFT WOD were the long breaks between sets, just haven’t had much rest between sets and excercises in a long time. With the exception of Barbara, each WOD is non-stop, which I love.
Five pull-ups
Five ring dips
15 Sit-ups
Modified WOD due to traveling, no dip station.
5 Pull Ups-jumping, they are really coming along in the past few weeks, kipping real soon
15 push-ups (sucked terribly after the 10th set)
15 ABMAT Sit Ups
14 rounds + 5 pull ups, 15 push ups, 4 sit ups 30:01.
That was nucking futz, especially after the CFT last night. I was cramping up, everywhere, about half way through.Highly looking forward to the rest day tomorrow, but will be traveling back which sucks too. Best place to travel to, is home.
FYI, the weirdest part about yesterdays CFT WOD were the long breaks between sets, just haven’t had much rest between sets and excercises in a long time. With the exception of Barbara, each WOD is non-stop, which I love.
3/10/09 WOD CrossFit Total
Tuesday 090310
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Went about 85% tonight, dead a$$ tired from traveling all day, felt good though. First CFT, long way from old PR of 1,100 many years ago.
CF Total
BS: 335 (CF PR)
SP: 175DL: 400 (CF PR is 425, last week)
CF Total: 910
Felt like I could get 375-400 with a lot of work, this was the first time I had gone heavy BS in over 12 years.
SP were shot from yesterdays WOD.
DL PR was done last week at 425. Skin tear still healing, but 400 felt really good.Next CFT I expect to be in the 1/2 ton club!!!
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Went about 85% tonight, dead a$$ tired from traveling all day, felt good though. First CFT, long way from old PR of 1,100 many years ago.
CF Total
BS: 335 (CF PR)
SP: 175DL: 400 (CF PR is 425, last week)
CF Total: 910
Felt like I could get 375-400 with a lot of work, this was the first time I had gone heavy BS in over 12 years.
SP were shot from yesterdays WOD.
DL PR was done last week at 425. Skin tear still healing, but 400 felt really good.Next CFT I expect to be in the 1/2 ton club!!!
3/9/09 WOD
Monday 090309
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
I did a modified version.
5 Shoulder Presses with 115#
10 pull ups-jumping
15 squats with 115#
10 hanging leg raises
5 rounds, 5 SP, 6 pull ups
20 minutes with non-stop rounds got quite a few looks in the globo. 3 of the young “trainers” were watching, talking, sometimes shaking their heads, but didn’t say anything.Again, something that looked easy was a complete a$$ kicker, loved it.
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
I did a modified version.
5 Shoulder Presses with 115#
10 pull ups-jumping
15 squats with 115#
10 hanging leg raises
5 rounds, 5 SP, 6 pull ups
20 minutes with non-stop rounds got quite a few looks in the globo. 3 of the young “trainers” were watching, talking, sometimes shaking their heads, but didn’t say anything.Again, something that looked easy was a complete a$$ kicker, loved it.
Sunday, March 8, 2009
IIIIIII'm Back!!! 5K & "Jackie"
I am back on the CF grid after a 4 day hiatus in Salt Lake City, Sundance, Provo, and Park City, UT for a company sales meeting. I didn't sleep more than 4 hrs per night, ate crap for the most part, drank some very good local draft beer Thursday night, and didn't burn a single calorie in almost 4 days. Perfect. I thought I had gained 12 lbs, but actually lost .5 lb! How, I have no idea...I didn't burn a single calorie in 3+ days.
I went to the gym this morning, caught up on WOD's from Friday - "Jackie" and Saturday - 5K. I ran the 5K first on the treadmill at Cardinal Fitness.
5K 26:58
I was very happy with this, I was hoping to break 27:00. I hadn't run this far in probably a month or so. I used to run a 5K 3-4 times per week before CF. My goal is to break 24:00, but that will take losing about 25 lbs to get my speed up. Overall I was happy, could have been much worse.
Rested 10 minutes, then prepared for "Jackie."
As someone stated on the CrossFit BrandX website, it looks easy, but will probably be a bitch. The easy WOD's always end up kicking arse.
100 SDHP (Sumo Deadlift High Pulls-shin to chin) 45# bar
50 Thrusters (Front squat with a press at the top of the squat) 45# bar
30 pull Ups - I did jumping
Total time: 14:28
I think I must have used 4 full minutes to rest between rep and exercises, slowing my time terribly. I suspect doing the 5k immediately before the WOD didn't help anything at all, I was spent going into it, but pushed through it. I was wrecked afterwards, sweated profusely. Great time, great workout. Thank you CrossFit.
3.4.09 "Barbara"
Tuesday 090303
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Barbara is a NASTY girl…kicked my arse!!!!
Done 3/4/09
Barbara “lite”
10 pull-ups (jumping)
20 push-ups
30 sit ups (ABMAT)
40 squats
Rd 1: 3:35
Rd 2: 3:26
Rd 3: 3:09
Rd 4: 3:06
Rd 5: 2:56
Total time: 16:12
I was hoping to get all under 4 minutes, so I was stoked when I finally hit my rythm and was pushing through the pain, and wheezing Great WOD, really pushes you to the limit on every exercise.
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Barbara is a NASTY girl…kicked my arse!!!!
Done 3/4/09
Barbara “lite”
10 pull-ups (jumping)
20 push-ups
30 sit ups (ABMAT)
40 squats
Rd 1: 3:35
Rd 2: 3:26
Rd 3: 3:09
Rd 4: 3:06
Rd 5: 2:56
Total time: 16:12
I was hoping to get all under 4 minutes, so I was stoked when I finally hit my rythm and was pushing through the pain, and wheezing Great WOD, really pushes you to the limit on every exercise.
3.2.09 WOD-Deadlifts
Monday 090302
Deadlift 1-1-1-1-1-1-1 reps
315
365
405
425 CF PR
450 Fail! Got to knees, lost grip on LH side
405X2
350X5
Cash out: Over head squats, back squats, and front squats w/45# bar x10.
Hadn’t DL like this in 15 years, been a long time, so I didn’t know where to start. I missed the single DL WOD last month due to my heart issue, and prev was 315x3.Used to DL w/straps and belt, felt good doing it “naked” without helpers. I was very happy when 405 moved, even happier when 425 went up…great WOD. Sweet a$$ skin tear on my right hand; know I had a good grip going on. I have a feeling I will hurt tomorrow…everywhere! But it will hurt sooooo good.
The WOD was done at lunch. Went back to the globo tonight to blow off some steam:
20 mile bike ride, 55:36 minutes
2 mile power walk, 30:00 minutes
Power stretch cool down
Deadlift 1-1-1-1-1-1-1 reps
315
365
405
425 CF PR
450 Fail! Got to knees, lost grip on LH side
405X2
350X5
Cash out: Over head squats, back squats, and front squats w/45# bar x10.
Hadn’t DL like this in 15 years, been a long time, so I didn’t know where to start. I missed the single DL WOD last month due to my heart issue, and prev was 315x3.Used to DL w/straps and belt, felt good doing it “naked” without helpers. I was very happy when 405 moved, even happier when 425 went up…great WOD. Sweet a$$ skin tear on my right hand; know I had a good grip going on. I have a feeling I will hurt tomorrow…everywhere! But it will hurt sooooo good.
The WOD was done at lunch. Went back to the globo tonight to blow off some steam:
20 mile bike ride, 55:36 minutes
2 mile power walk, 30:00 minutes
Power stretch cool down
Sunday, March 1, 2009
"Helen"
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
1st time "doing" Helen, and she was NASTY!!!! Loved every minute of my time with her...
Warm-up: 20 minute power walk 4.0% incline at 3.8 mph, 1.25 miles
As Rx'd
Run 400M; on treadmill
55# DB Swing12 Pull Ups-all jumping
Total time: 12:40
Cool down: 21-15-9 ABMAT Sit ups
"I HATE GLOBO. Everyone in the way. Everyone cutting in. Let me say it again I HATE $^#@% GLOBO !!!!"
Ditto. I wasted about 15-20 seconds in rd1 moving around the d-bags that were standing and chit-chatting in front of the pull-up station. I can't leave the treadmill running, so it takes 15 seconds each trip to the treadmill to get it up to speed. Sooo much time wasted, but oh well, that's what I get for $19.95/month.
1st rd: went well. 8.5 mph for 400m, 21 consecutive 55# db swings, then I had to wait to use the pull up station, then just decided to use the gravitron, which isn't as tall, so those reps sucked.
2nd rd: 8.5 mph, 7/7/7/ db swings, 12 consecutive jumping pull ups, felt great
3rd rd: 7.5-9.0 mph, 5/5/5/3/3 db swings, 4/4/2/2 jumping pull ups
All in all it was an awesome WOD, I think next time I could do it sub 11:00 minutes, shave some time at the end.
Have fun!
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
1st time "doing" Helen, and she was NASTY!!!! Loved every minute of my time with her...
Warm-up: 20 minute power walk 4.0% incline at 3.8 mph, 1.25 miles
As Rx'd
Run 400M; on treadmill
55# DB Swing12 Pull Ups-all jumping
Total time: 12:40
Cool down: 21-15-9 ABMAT Sit ups
"I HATE GLOBO. Everyone in the way. Everyone cutting in. Let me say it again I HATE $^#@% GLOBO !!!!"
Ditto. I wasted about 15-20 seconds in rd1 moving around the d-bags that were standing and chit-chatting in front of the pull-up station. I can't leave the treadmill running, so it takes 15 seconds each trip to the treadmill to get it up to speed. Sooo much time wasted, but oh well, that's what I get for $19.95/month.
1st rd: went well. 8.5 mph for 400m, 21 consecutive 55# db swings, then I had to wait to use the pull up station, then just decided to use the gravitron, which isn't as tall, so those reps sucked.
2nd rd: 8.5 mph, 7/7/7/ db swings, 12 consecutive jumping pull ups, felt great
3rd rd: 7.5-9.0 mph, 5/5/5/3/3 db swings, 4/4/2/2 jumping pull ups
All in all it was an awesome WOD, I think next time I could do it sub 11:00 minutes, shave some time at the end.
Have fun!
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