Hello all, just wanted to tell you about the event I did the other day. The first annual Pump and Run which was hosted by Crossfit Hoboken. It consisted of Max reps bench press at a weight determined by your age so 135lbs for me (capped at thirty), followed by a 5k run. The cool thing was for every rep you completed they took 30 seconds off your run time.
I did 30 reps and ran a 20:24 ended up in ninth place overall.
My brother took third place overall, yes he’s faster than me!
The winner ran 17:30 and did thirty reps.
It was a great atmosphere with competitors cheering each other on during the lifting aspect of the competition.
Whew, my heart rate was through the roof this morning!
I did the 3RFT of run, snatches, hspu in 14:08
I finished 6 rounds + 11 wallballs for the wall ball/ring rows
Nice work today Evan, you’re going to force me to be faster 🙂
warm up: 1 min KB swing (12kg), 1 min abmat situps, 1 min box jumps
15 min amrap: 500m row/15 snatches/9 hspu: 3 rounds
9 min amrap: 15 wall ball (14 lbs)/10 ring rows: 6 rounds.
A great fast powerful wod. the KB swings are getting easier (maybe I am ready for 16 kg?). I also practiced turkish get ups today did about 4 each side only had a 10 pound weight handy.
HOLY $%#@ this was brutal… felt like a smoker, only without the smoking :/
Warmup: 1 min of each DU/air squat/DU/sit ups/DU = 12/35/12/35/14
15 AMRAP: this was a HORRIBLE show, couldn’t squat for the life of me!!! should have went with lighter weight: finished with 2 rounds + 400 run + 2 Snatch
9 AMRAP: 15 Wallball (12#)/10 ring rows = 7 rounds
Hello all, just wanted to tell you about the event I did the other day. The first annual Pump and Run which was hosted by Crossfit Hoboken. It consisted of Max reps bench press at a weight determined by your age so 135lbs for me (capped at thirty), followed by a 5k run. The cool thing was for every rep you completed they took 30 seconds off your run time.
I did 30 reps and ran a 20:24 ended up in ninth place overall.
My brother took third place overall, yes he’s faster than me!
The winner ran 17:30 and did thirty reps.
It was a great atmosphere with competitors cheering each other on during the lifting aspect of the competition.
I hope to see some of you there next year.
ToM
Nice job Tom!! That smells Elite!
Glad to have you on the Team 🙂
Whew, my heart rate was through the roof this morning!
I did the 3RFT of run, snatches, hspu in 14:08
I finished 6 rounds + 11 wallballs for the wall ball/ring rows
Nice work today Evan, you’re going to force me to be faster 🙂
I am jealous that we didnt do 3 RFT…. Iz scaled it down to a 15 minute AMRAP.
Your time is great!!!!
Todays WOD was GREAT!! I love WODding with Iz, I am feeling the squat snatches!!
Warm Up: 1min DU(30)/1min Squat(25)/1min DU(20)/1 min Sit Up(20)/ 1min DU(20)
15 Min AMRAP Rx’ed- 2 Rounds/ 400m Run + 14 Squat Snatches 😀
9 Min AMRAP Rx’ed – 5 Rounds + 5 Wall Ball
xoxo
Baby Bell……..
Warm Up – 1min DU(46)/1min Squat(56)/1min DU(30)/1 min Sit Up(40)/ 1min DU(43)
15 min AMRAP= 2 rounds + 15 Snatches/7 HSPU’s
9 min AMRAP= 6 Rounds + 2 Wall Ball
warm up: 1 min KB swing (12kg), 1 min abmat situps, 1 min box jumps
15 min amrap: 500m row/15 snatches/9 hspu: 3 rounds
9 min amrap: 15 wall ball (14 lbs)/10 ring rows: 6 rounds.
A great fast powerful wod. the KB swings are getting easier (maybe I am ready for 16 kg?). I also practiced turkish get ups today did about 4 each side only had a 10 pound weight handy.
HOLY $%#@ this was brutal… felt like a smoker, only without the smoking :/
Warmup: 1 min of each DU/air squat/DU/sit ups/DU = 12/35/12/35/14
15 AMRAP: this was a HORRIBLE show, couldn’t squat for the life of me!!! should have went with lighter weight: finished with 2 rounds + 400 run + 2 Snatch
9 AMRAP: 15 Wallball (12#)/10 ring rows = 7 rounds
4 chin-ups
4 Muscle Ups
Warm up – 1 min of DU (67), Air Squat (49), DU (59), Sit Up (44), DU (59) – 278
15min AMRAP – 3 rounds
9min AMRAP – 6 rds + 15 wall ball + 6 ring row
Finally got my first bar muscle up after class! Super excited!
4 Muscle Ups
Warm up – 1 min of DU (67), Air Squat (49), DU (59), Sit Up (44), DU (59) – 278
15min AMRAP – 3 rounds
9min AMRAP – 6 rds + 15 wall ball + 6 ring row
Finally got my first bar muscle up after class! Super excited!
Back after 2.5 weeks feels like crap/awesome to be back