WOD 7/29/11

3 RFT of: 21 Front Squat (95/65)/10 HSPU/30 Sit Up

6 min AMRAP of: 7 Box Jump (24/18)/ 7 Knees To Elbows/7 Push Ups

Tabata- Sprints

16 replies

KurtRod says:
07/29/2011 at 7:56 AM

Crazy WODs for the Games this weekend. Can catch it live on espn3. They actually brought in the swim.
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- gilliebean says:
  07/29/2011 at 9:09 AM
  
  We should be able to watch Jacinto here: http://games.crossfit.com/finals/live/masters
  Reply
gilliebean says:
07/29/2011 at 9:17 AM

OMG! It all starts in 45 minutes. I’M SO EXCITED!!

http://games.crossfit.com/finals/calendar
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Alex says:
07/29/2011 at 9:25 AM

Love this one. Hope I was there.

Alex
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gilliebean says:
07/29/2011 at 12:45 PM

So I just realized that Jacinto doesn’t start his heat until 10:40 PST / 1:40 EST. http://games.crossfit.com/finals/calendar FYI. 😉

Great workout today. Really took it out of me, but I felt like I kept my form.

Warm Up – 3:00 DU Max Effort = 75 PR!

I was so happy with this number! My last attempt was 51. Yay!

3 RFT of 21 Front Sq @ 65# / 10 HSPU / 30 Sit-ups

I did the first and second set of my HSPU with the bands and then the last set I did pike with the box. My arms were wasted.

Front Squats were Rx. Yay! = 15:13

6 min AMRAP 7 Box Jump / 7 K2E / 7 Push-ups = 4 rounds + 7

I was feeling almost done after this one. Then the Tabata Sprints knocked me out! TKO.
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- gilliebean says:
  07/29/2011 at 4:59 PM
  
  I just looked at my arms. I broke quite a few little blood vessels. Looks like I have freckles. Ha!
  
  HSPU FTW.
  Reply
gilliebean says:
07/29/2011 at 2:26 PM

Coach Jacinto came in 7th on the first heat! Awesome!!

http://games.crossfit.com/finals/scoreboard/male/masters/60
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- Tammyli says:
  07/29/2011 at 2:53 PM
  
  Thanks Gilli, I appreciate all the up dates !
  
  He did great, did you see the video?
  Reply
  - gilliebean says:
    07/29/2011 at 4:58 PM
    
    NO! They have them posted until archives but I haven’t yet figured out which heat he’s in…
    Reply
rosie says:
07/29/2011 at 4:36 PM

Psyched to work on HSPUs today. Did them assisted, hope to do negatives next time. on the list.
Total time for 3 rounds of 21 front squat@65/10 HSPU assisted/30 abmat was 12:49.

6 min AMRAP of 7 24″ box jumps/ 7 knees to elbow/ 7 pushup, got 4 rounds + 7 jumps + 3 knees to elbow. Eventually got into a nice rhythm with box jumps, but knees to elbows held me back quite a bit.

Inch by inch, row by row.
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- gilliebean says:
  07/29/2011 at 5:00 PM
  
  And then you *killed* the Tabata Sprints. Left ’em bleeding on the sidewalk!!
  Reply
Rory M says:
07/29/2011 at 5:16 PM

WU- 3:00 DU= 65 PR
15 min technique – skin the cat- first time, I like that movement.
Grace @ 115# = 6:00
My last Grace was @95# = 5:30 so I am very happy w more weight,
but not technically a PR right? Either way I feel great.
Tabata situps =93PR
Later I worked on DU and linked 10 in a row! Feeling stronger everyday!
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- coachcanadan says:
  07/29/2011 at 7:55 PM
  
  It’s definitely a PR! Nice job, man! Looking forward to having you back on Monday! Elite.
  Reply
Cory says:
07/29/2011 at 8:37 PM

Warm Up – 3min DU
Had a new PR of unbroken – 163. Was pretty gassed after that and finished out the 3min with a total of 200.

3RFT – 21 FS @ 95lbs / 10 HSPU / 30 SitUp
9:26

6min AMRAP – 7 Box Jump / 7 K2E / 7 PU (game style)
6rds + 7 + 7 + 2

Thank goodness tomorrow is a rest day!
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- Tammyli says:
  07/29/2011 at 9:52 PM
  
  I can’t believe the DU’s today A PR….what was that by 43 you said!! So impressive I just got 41 hahaha
  Reply
Tammyli says:
07/29/2011 at 9:48 PM

Nice work today everyone!

I was very impressed with Steves Front Squats and HSPU’s! Amazing 🙂

Enjoying my date night. Movies about to start got to go on airplane mode.
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