WOD 12/13/11
1 Mile Run;3 min rest
For Time: 100 Double Unders– 7 min Cap (*10 Penalty Burpees for every 10 Double Unders not completed)
For Time: 100 Squats @ half Body Weight
GHD Raises (GHR)– 10/10/10/10 NFT
[youtube http://www.youtube.com/watch?v=G1MZjyAsilU&version=3&hl=en_US]</object>
*penalty burpees
Did the DUs and the GHR’s today. Did 100 DUs in 0:56, and I went unbroken all the way to 120, which is a new PR for me by 20! Super psyched. Been a while since I hit that 100 number.
Glute-ham raises were good, did some GHD situps between as well. Keeping that lumbar curve makes it hard. I like it.
Coach Dan
What happened to the Back Squats??
Could have at least did air squats. LoL
He scaled it (; He should have pinned his lower leg between the foot plate and the large pad – and then raise up. If you just drop to the horizontal pad you end up changing the fulcrum and shortening the lever your hammies have to raise… the movement is easier.
This is what it looks like without dropping your knees down and shortening the lever (or load) that your hammies have to lift. Did this for the first time today and could not do many reps. She makes it look easy.
http://www.youtube.com/watch?v=qiS7Y7hDx_k&feature=related
Did a mile at 6:42 (not happy, but it was cold!)
100 DU @ 1:08
OHS (missed yesterday)
Warmed up starting at 45# x 3 and raised it by 10# until I got to 135# with short rests
3 x 135#, 3 x 145#, 3 x 155#, 3 x 165#, F x 175#, 3 x 175#
Squats @ 85# (screwed up on the weight on this one)
5:50
A few Glute/Ham Raises.
AND LOTS OF Hamstring stretches!
Had to drop a movie Coach Iz! People would have thought something was up (;
I would be suspicious if you didn’t 🙂
Or maybe these are glute/ham/calf raises and the other is glute/ham raises…
He scaled it (; He should have pinned his lower leg between the foot plate and the large pad – and then raise up. If you just drop to the horizontal pad you end up changing the fulcrum and shortening the lever your hammies have to raise… the movement is easier.
This is what it looks like without dropping your knees down and shortening the lever (or load) that your hammies have to lift. Did this for the first time today and could not do many reps. She makes it look easy.
http://www.youtube.com/watch?v=qiS7Y7hDx_k&feature=related
Did a mile at 6:42 (not happy, but it was cold!)
100 DU @ 1:08
OHS (missed yesterday)
Warmed up starting at 45# x 3 and raised it by 10# until I got to 135# with short rests
3 x 135#, 3 x 145#, 3 x 155#, 3 x 165#, F x 175#, 3 x 175#
Squats @ 85# (screwed up on the weight on this one)
5:50
A few Glute/Ham Raises.
AND LOTS OF Hamstring stretches!
I hate running! But I didn’t want to cherry pick, so I ran that freakin mile…. 10:00 exactly. Unbroken yay!!
100 DU’s – 1:20PR ( 63 unbroken PR!!!!!!)
100 Back Squat – 6:59Rx’ed. I will not disclose my weight since I
am a lady LOL – the last 20 were so hard, last 10 were insanely hard!
Cash Out… Played catch with the 12lb med ball in all my classes today.
I hate running! But I didn’t want to cherry pick, so I ran that freakin mile…. 10:00 exactly. Unbroken yay!!
100 DU’s – 1:20PR ( 63 unbroken PR!!!!!!)
100 Back Squat – 6:59Rx’ed. I will not disclose my weight since I
am a lady LOL – the last 20 were so hard, last 10 were insanely hard!
1 Mile Run=7:19
100 Double Unders=56 seconds
100 Back Squats @ half body weight(75lbs)=4:07
GHR-10/10/10/10
1 Mile Run = 6:28
100 Double Unders (Unbroken) = 0:51 (PR)
100 Back Squats @ 80lbs = 3:48
GHR – 10/10/10/10
I really needed a day that did not hit my lats – this was perfect.
1 Mile Run = 6:28
100 Double Unders (Unbroken) = 0:51 (PR)
100 Back Squats @ 80lbs = 3:48
GHR – 10/10/10/10
I really needed a day that did not hit my lats – this was perfect.
1 mile run = 6:05 pr
100 Double Unders 1:30 i think?
100 Squats @ 80# = 5:18
Two weeks off was good and bad for me i was not feeling it today. Feels good to be back!
Welcome Back… You did great today! The fastest Mile of the day!! Amazing.
1 mile run: 6:21 (7 seconds off my PR, which I set on sat.)
100 DU’s 3:36 (That number is going the wrong way :/ I was working on my form some which threw me off)
100 Squats @85: 6:04
Goood stuff.
1 mile run: 6:21 (7 seconds off my PR, which I set on sat.)
100 DU’s 3:36 (That number is going the wrong way :/ I was working on my form some which threw me off)
100 Squats @85: 6:04
Goood stuff.