Rest Day 7/28/11
Grown & Sexy
Team 718 is going to meet at Brook-vin for a night out.
When: 8/12/11 8-11pm
What: Drinks w/ Friends
Who: RSVP only (6 spots left)
Where: 381 7th Ave
How Much: $35 Per Person for Unlimited Wine & Beer
Money Due 8/2/11
Hit the box early today because I missed Monday.
Deadlift 1-1-1-1-1
355-345-355-365-375
Started too heavy and it fell apart from there. Meh.
For time:
100 DU
21-15-9 Hang Power Cleans @ 135# and GHD situps
100 DU
Total: 13:43
That was harder than I thought it would be. Not happy with my time at all on this, could have gone way faster on the HPC. Next time!
Coach Dan
http://www.forgingelitesarcasm.com/wp-content/uploads/2011/06/winner.jpg
best crossfit shirt ever.
Agreed.
If that came in tank top style it has Mike B written all over it! Sweet shirt.
Cool way to modify and score Chelsea:
“Give yourself a number of points for each minute depending on how many of the pulls/push/squats you do.
5pts = 5 pull, 10 push, 15 sq.
4pts = 4, 8, 12;
3pts = 3, 6, 9.
2pts = 2, 4, 6
1pt = 1, 2, 3
You can earn from 1 to 5 pts each minute depending on your ability. You keep track of your points each minute and add them all for a total.”
Saw this on the CF discussion boards and thought it was an awesome way to do it. Next time!
Warm Up – DeadLift 3/3/3 – 125/145/165/185×1
4 Rounds for time of 10 DeadLift @ 165 and 40 Doubles = 9:14!
Descending Ladder of 10-1 Ring Dips (mod) and Wall ball @ 12lbs = 5 something. I forget.
Good one today. Really wished I could have done yesterday’s WOD.
4rft of: 10 deadlift @1.5x’s bodyweight/40 double unders=5:27@225lbs
Descending ladder of:10-1 ring dips/wall ball(20lbs)=7:15 found an old/new goat!wallball!!
OG!
Ha! Beat Coach by 2 seconds on the 4 rounds 1.5 x bw deadlifts (225#) and 40 dus. 5:25. good little couplet.
Got the dip and wall ball 10 – 9 – 8 etc ladder in 6:46. Not the best time in the gym but happy enough. Great job coach Tom!
Nice Job tonight Coach IZ he crushed that first WOD
Deadlift/DU
1.5x bodyweight = 280
6:29
Ring Dips /Wallball shots
4:22, smoked it
Great Classes tonight the five o’clock that goes without saying. My surprise six o’clock class, but especially the 7 a lot of new faces everyone worked hard and pushed through the pain. Great Effort !!
See you all next week in PRIMETIME
Thanks again to all those who stayed and helped out with the bars and setting up for the 7:00
Good times down at the box as always.
3/4 mile jog
4 RFT – 235 lbs DL & 40 DU
6:55
10-1 Ladder Ring Dips & 20 lb Wall Ball
5:52
Should I be this tired from 12min 47sec of working out? Quality…not quantity.
Did you do your tricep extensions and leg presses? Lat pull-downs? Because that should add another 20 minutes at LEAST to your workout time. Quantity over quality. C’mon, man. Stop half-assing your workouts. I want to see some progress at some point.