WOD 7/11/11
For Time: 50 Pull Ups/10 Burpees/40 Pull Ups/20 Burpees/30 Pull Ups/30 Burpees/20 Pull Ups/40 Burpees/10 Pull Ups/50 Burpees
The BS Ticket fund is in the office
so many pullups!
warmup: 5min of 10 DUs/20 situps – 6 rounds
pullup/burpee craziness – 22:33 used the blue band
Nice job Jess. you absolutely crushed me. almost twice as fast.
I used a band, you did 90 freaking real deal pullups! studly
Hahahah that was funny
For Time: 50 Pull Ups/10 Burpees/40 Pull Ups/20 Burpees/30 Pull Ups/30 Burpees/20 Pull Ups/40 Burpees/10 Pull Ups/50 Burpees
40:34 a couple of nice tears on the callouses. it’s a good kiind of pain. double unders and sit ups, 4 rounds. really struggled with the DU’s my rope was too short. And yes, that is what she said.
That was brutal. I am very thankful for the bands. 30:26–Jess is my hero.
aw, thanks. you did incredible! what a workout. I hope the studying is going well
Fun warm up- 20 Du/10 Sit ups = 6 Rounds
As Jes put it pull up burpee madness! 35:38 rx’d
Need skin transplants now!
Sumo deadlift 3/3/3/3/3
165/195/225/245/275/295f
And thankfully Dan was the to add for me duh……
I’ll come by around 5 or so to contribute to the BS ticket fund… 😉
Thanks For chippin in guys..
We already got one ticket paid for!! Yay 😀
Made a pair of paralette bars and worked on HSPU with them. Did 2 HSPU every minute for 10 minutes. Pretty good range of motion especially on the first rep. More parallette bars to come!
Quick warm up of 5 minute AMRAP – 20 DU/10 situps
Got 7 rounds + 20 + 9. 1 rep short of 8 rounds. My false start in the beginning with the double unders and Dan laughing at me is to blame.
29:23 for the metcon. I feel that I did these pull ups on Thursday when I switched the push ups for pull ups… I think that was 150 too (;
And for caring for those wonderful hand issues that we all will develop after today. Check out our Crossfit Virtuosity friends four part series on proper hand care for the CrossFitter.
http://www.crossfitvirtuosity.com/articles/ive-got-to-hand-it-to-you-part-1/
…and one more thing. Spealler teaching the butterfly kip.
http://www.youtube.com/watch?v=Mvhxum803go
I love this one:
http://www.youtube.com/watch?v=U4myMkLGgrY
Fun day!
WU: 5min AMRAP of 20 DU and 10 abmat situps
Total: 8 rounds + 14 DU. I think this was the opposite of that the morning class did. Either way, great warm up.
Deadlift 3-3-3-3-3
315-325-335-345-355 (3RM PR)
Then in the afternoon, I did the CrossFit Endurance WOD on the C2.
6 x 500m, 90 sec rest between, holding to within 5 secs each repeat.
1:44
1:44
1:43
1:44
1:43
1:44
Tough!
Coach Dan
Totally forgot about talking to you about this today, maybe it’s because of the kipping that I got or the brutal wod… anyway So I think I want to start doing CF Endurance on running, I’ve been checking out the website and reading the program that they have.. Thinking of starting doing it 2-3 times a week either before the WOD or on days off from CF.. let me know what you think I need to get my running up to par… 🙂
Cool, let’s talk next time I see you.
I’m in for a 5 spot on the BS Ticket fund.
Warm up: 20 DUs/ 10 abmat sit ups. 4 rounds. DUs still arent my friend.
Pull up/burpee ladder of death: 27:42.
Will definitely be checking out that hand article, Kurt, as the pull up bar ate a few more cms of skin today.
haha ladder of death. yea thanks Kurt, my hands are beat up
Warmup: 20 DUs/10 abmat sit ups = 6 rounds + 20 DU (was getting most of the rounds DUs unbroken!)
Pullup/Burpees = 29:56 used blue band
andddd I got my kipping pullups today!!! yayy just got to work on stringing them together and get used to pushing off the bar
Warm Up: 5 min amrap of: 20 DU’s/10 AbMat Sit Ups=8+20+3
(Most Rounds of Double Unders were Unbroken had two rounds at 19 reps)
+ For Time: 50 Pull Ups/10 Burpees/40 Pull Ups/20 Burpees/30 Pull Ups/30 Burpees/20 Pull Ups/40 Burpees/10 Pull Ups/50 Burpees=20:34
(First two rounds of Pull Ups were great, WORE MY GYMNASTICS GRIPS…NO RIPS!!!)
Ha! My hands were ripped after Thursday’s 150. After the first 80 today I switched to wearing on gymnastics grip on my left hand. Just feels weird not gripping that cold hearted metal.
Awesome job btw!
Thanks. You too. Nicely done!
40:04 but i used the blue band for at least a third, and the black band for a third of my pullups.
how much were the tickets? I’m in of course.
$5… Thanks jon.
Sounds like another awesome WOD back home
The Mundo Crossfit WOD was like this:
15 minutes of muscle up technique and practice
Got 1 jumping muscle up! felt great
Then 5 Rds / 1 minute work / 30 sec rest
Turkish Get up @ 8 kg
KB Swing @ 16 kg
KB Shoulder press @ 16 KG
The TGU for time was kinda weird I thought
At the end, you take the score from your lowest rounds and add them up… and then that is your score. A bit strange I thought but its all good. So I got 2+20+5=27.
The shoulder presses w 16 kg was killer, and my back hates me a bit from the KB swings, but nothing like the 21/15/9 deadlifts we did a few weeks ago.
Muscle Up work was my favorite part. I am ready to start practicing this move seriously.
Till next time…
Hey Rory,
The programming across the Globe sounds awesome! But sounds like you need to stretch. Now grab a lacrosse ball ……
See ya soon
35.45, I think on this WOD. And I looked DAMN good doing it.
Someone tell Izzy that after the pizza I had sushi, so the pizza doesn’t count.
Coconut water saves lives.
We hope Ashley is enjoying the Basics!!
Don’t worry about the pizza, John K caught me the other night at Luigis LoL. 😛
Warm Up – 5min AMRAP 20 DU + 10 Sit Ups
9rds + 15 DU
Not sure I had any fun doing this next part….
50/10….10/50 Pull Ups / Burpees
31:52
Nice job on the double under sit up amrap. We are gonna do this one again:)
Coach I looked up my time for this one I did it a few weeks ago without my new butterfly Kip : 20:23
Secondly the title of this next post is “Be careful what you wish for”
So the other day everyone was having a great time joking about me saving cats in trees right ?
Well tonight I just got back from a fire in a ladies apartment, she had four cats.
Had four, we could only save two. Next time you joke about cats remember this poor woman. Hahaha
Also try this out next time your bored :
Row 500m/50 games pushups
500/40
500/30
500/20
500/10
15:52
Good workout kept the rows under 1:45
I also posted a bunch of pictures onto flickr but if you haven’t heard I am not the most tech savvy(just give me a barbell and look out). It seems like you can only post a limited amount per month without subscribing. So I put a few on there and gave Tammy two CDs with all the photos, so everyone can hound her !
See everyone during the week