WOD 7/6/11
PrimeTime
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Brooklyn, New York 11232
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Warm Up – 800m Run = 4:07 Definetly a PR!!
Press – 45×5/50/55/60/65 PR/70 PR !!!
3RFT – 8:11 !!
As Kurt pointed out our DU’s were on the money today…
Good one today guys 🙂
Awesome picture!
1000 M Row – 3:47.5 (Just on the nose for what I usually get)
Press 95/105/115/125(f)/120(f) 115 went up relatively easy. Expected to hit 125#. Get it next time easy enough.
3 Rounds at 20# med ball – 6:47. DU were hot today. Never had such success. Was nice and relaxed through out. Wall balls had the height, but had problems hitting the target every rep with the lopsided ball (I’m blaming the ball (; )
Fun at the 8AM. Not used to these morning classes, but like the positive energy!
1000 M Row – 3:44 (Pretty pumped as I stayed under 2:00 the entire time, starting to get comfortable with rowing in general)
Press -65/70/75/80/85PR/90(f)
Happy to set a PR, will be happier when it gets shattered.
3 Rounds of 50 DUs/ 25 Wall Balls (14 lbs)
13:18. DUs slowed me down, but they have improved! I was able to string together 10, which is a PR, and consistently get 7 in a row.
Productive morning, even if Iz was all grouchy!
OooooOOooo…… 😉
I smell a challenge.
Nice work today Rosie!!
Thanks, Tam! Way to hit 70, I know you were gunnin for it!
Glad everyone is enjoying their workout today. Ryan came home this morning saying that it was “not too bad.”
I just did a set of Tabata Sit-ups at home. 85. My worst in four attempts. Why are my numbers getting worse?!
Because you’re doing them every day! Give yourself a week or so, and try again. Let those muscles recover! 🙂
I am not a real trainer… But….. 😉
You just did TABATA sit ups yesterday and last week. Don’t over train the same muscles… Maybe
Okay, okay! Thank you Tammy and Coach Dan. I will ease up…
I love Crossfit. Nowhere else will they tell you to “do fewer sit-ups!” 😀
Do more overhead squats!
Lol Kurt is always right. 🙂
Gillie, the situps aren’t hurting you, perse, but if you are trying to PR one particular workout EVERYDAY, it’s not going to happen. Imagine if I said that I wanted you to deadlift 1-1-1-1-1 everyday and PR everyday. You’d laugh at me! Same thing here. That’s the beauty of CrossFit. You have so many things to work on, that when you finally get back to the situps, you’ll nail it!
Try those Towel Overhead Squats that I’ve been showing people. Do a tabata towel OHS. See what happens! 🙂
coach dan
Dan you don’t have to say that for us to laugh at you…. pink headphones… enough said 😛
Ok, really fun day today.
800m run = 3:00 on the dot. First time running 800 for time, so it’s a PR I suppose.
WOD as Rx’d = 6:08. Had Kurt’s time in mind the whole time. It’s nice to have a target to shoot for AND DESTROY! Kidding buddy, nice freaking work. Seriously, I think I almost died after that wod.
I did some light presses just to get back in the groove of going overhead, so I did 45x5x5. Felt ok, actually.
Then I got carried away…
400m farmers walk with 24kg bells in each arm = 4:20. Not my best.
3 RFT of:
45lb overhead lunges, 10/leg
15 pullups
Total: 7:22
20 mins of stretching and foam rolling. Good day. Glad tomorrow is a rest day!
Coach Dan
1k ROW-3:35.4PR
Press- WU-10@45/3@95
WS-115/125/135F/130F/125/130
3RFT of: 50 Double Unders/25 WallBall @20lbs=7:33
(Double Unders were not there today)
Your WS sounds frustrating.
BTW your OH Pistols were so impressive, good shit today.
Warm Up – 800m Run
2:56
Strict Press 1/1/1/1/1
WU – 45 x 5 / 75 x 3 / 95 x 2
Work – 125 / 135 / 140 / 145 / 150 (PR)
3 RFT – 50 DU / 25 Wall Ball
4:56
Damn, son. That is some elite shit! PRIMETIME!!
800m Run 2:43
Press 1/1/1/1/1
95,115,125,130f,135,f
3 RFT 50 Du/ 25 Wall Ball
5:53