Run to Corner/5 K.B. Power Snatch Left arm (24/16kg)/Run to Corner/5 K.B. Power Snatch Right Arm (24/16kg)/Run to Corner/ 5 Burpee Box Jump – 15:35
I need to learn to pace myself. By the last two rounds I was completely cramped up for the run.
7 RFT of: 7 DeadLift (185)/ 7 Strict Pull Up – 2 full rounds + 4 dead lifts. I’m not able to bring them down without hurting my back, but didn’t drop them either. Need to start doing that.
Felt really good today, dispite my jello-legs from doing Karen yesterday.
WU: 3 RNFT of 10 air squats, 10 pushups, 10 slow abmat situps.
5 RFT = 12:15. Felt REALLY good on this. No stopping, all movements unbroken, minimal rest at all. Damn near killed me, too.
7 RFT = 11:55. I must admit that there were two or three pullups at the end that my chin probably didn’t get quite over the bar. 49 strict pullups is freaking tough! The deadlifts were actually pretty easy, all seven rounds unbroken without any difficulty.
I used the 15# KB and 12″ box. And I ran inside (aprox same distance) because there was a guy outside smoking and my sense of smell is on hyper-sensitive mode. And it was hot. Landing on my stomach while doing burpees is starting to get mildly uncomfortable.
7 RFT = 11:13
My DL weight was 95# and I used the heavy band on the pull-ups.
My heart rate crept up to 160 on the first two rounds of both RFTs and settled at about 140 for the remainder of each.
5RFT @ 24kg & 24″ box – 13:04
Those short little runs were brutal. Went unbroken on all movements and really tried to jump right out of the burpee.
7RFT Rx’ed – 9:17
Was real surprised I was able to go unbroken on all dead lifts. Broke up the pull ups on every round but the first one. My grip was hurting!
Run to Corner/5 K.B. Power Snatch Left arm (24/16kg)/Run to Corner/5 K.B. Power Snatch Right Arm (24/16kg)/Run to Corner/ 5 Burpee Box Jump – 15:35
I need to learn to pace myself. By the last two rounds I was completely cramped up for the run.
7 RFT of: 7 DeadLift (185)/ 7 Strict Pull Up – 2 full rounds + 4 dead lifts. I’m not able to bring them down without hurting my back, but didn’t drop them either. Need to start doing that.
A good video with some deadlift tips from today’s mainsite WOD:
http://media.crossfit.com/cf-video/CrossFit_WOD110909_Deadliftx2Powell.mov
Run to Corner/5 K.B. Power Snatch Left arm (20kg)/Run to Corner/5 K.B. Power Snatch Right Arm (20kg)/Run to Corner/ 5 Burpee Box Jump – 16:00
Fun Wod there!
7 RFT of: 7 DeadLift (165)/ 7 Strict Pull Up 15:30 or so
Strict pull ups are one of my bears. I probably should have no repped about a third of mine there, but I did get through em all.
Looking forward to the “Murph lock” on my arms this weekend.
Felt really good today, dispite my jello-legs from doing Karen yesterday.
WU: 3 RNFT of 10 air squats, 10 pushups, 10 slow abmat situps.
5 RFT = 12:15. Felt REALLY good on this. No stopping, all movements unbroken, minimal rest at all. Damn near killed me, too.
7 RFT = 11:55. I must admit that there were two or three pullups at the end that my chin probably didn’t get quite over the bar. 49 strict pullups is freaking tough! The deadlifts were actually pretty easy, all seven rounds unbroken without any difficulty.
15 minutes of mobility post-wod. Fun one, Iz!
Dude – your 5 round time is crazy! I never stopped and you beat me by nearly a minute! Great job buddy!
5 RFT = 16:06
I used the 15# KB and 12″ box. And I ran inside (aprox same distance) because there was a guy outside smoking and my sense of smell is on hyper-sensitive mode. And it was hot. Landing on my stomach while doing burpees is starting to get mildly uncomfortable.
7 RFT = 11:13
My DL weight was 95# and I used the heavy band on the pull-ups.
My heart rate crept up to 160 on the first two rounds of both RFTs and settled at about 140 for the remainder of each.
(9.5 weeks)
5 RFT 13:39
7RFT 10:53 rx’d pretty sure I was solid on the deadhangs but Dan can call me out if I wasn’t.
What the hell kinda gravatar is that?
Solid, each and every one of ’em.
Warm Up- 2 Rounds/5 Each on each side: KB Swing one arm/ KBHP/ KB Snatch- 1st Round 12k/ 2nd Round 16k
5RFT = 15:59 @ 12K
7RFT = 8:09 @ 135 with a Band
Cash Out: Power Snatch 3/3/3/3/3
45/50/55/60PR/65F This was a PR for a 1rep as well!!!
Another great work out and fun time tonight!
5RFT @ 24kg & 24″ box – 13:04
Those short little runs were brutal. Went unbroken on all movements and really tried to jump right out of the burpee.
7RFT Rx’ed – 9:17
Was real surprised I was able to go unbroken on all dead lifts. Broke up the pull ups on every round but the first one. My grip was hurting!
Now thats Primetime!
5RFT @ 20kg & 24″ Box – 19:51
I’ll Rx next time when i don’t have a neck strain. Great Working with Cory & jose.
7RFT @ 135# jumping pullups – 8:42
scaled for neck strain. I didn’t give it my all though. I will next time. No excuses.