WOD 8/22/11
1 mile Group Run
3 Rounds of: Press 6-8 reps (HAP);90 sec rest/1 min max effort Air Squat;30 sec rest
3 rounds of 30 seconds each: HandStand Hold/Ring Support Hold/Dead Hang/Side Plank/Side Plank;30 sec rest after each round
Important Announcement:
Keep a close eye on the schedule, we are moving classes around. Double check the start times when you sign up for class. This Thursday class has been moved to 5:30 & 6:30pm, and will remain at those times moving forward.
Also, starting September 3rd we will be adding an additional 6 classes to the schedule!!
sunday, Slootsky and I ran the 10 mile race in prospect Park that was sponsored by jackRabbit. He crushed me at 1:29, It took me 1:44. I am sore but recovering well enough. I have not been running except for the short intervals at the box so I am pleased that I finished and didn’t quit.
Nice job, Cahill and Slootsky!!
Today was a blast. I did the CF official WU first,
3 RNFT of 10 sec samson stretch/side
10 pvc OHS
10 pullups
10 pushups
10 ghd situps
10 ghd back extensions
The I did the mile run, focused on pose, ran in my vibrams, did the mile in 7:40. Felt good.
3 Rounds of 6 Press @ 65#, 1 min air squats:
60 – 60 – 56 – 176 total squats. Brutal.
All the holds unbroken except the first ring support hold, I had a timer malfunction.
Then after class Aaron and I did some heavy squats, 3-3-3-3-3
225-235-245-245-245
Didn’t want to go TOO heavy. Really fun day though!
Coach Dan
1 mile run @ 85%=7:35
3 rounds of 8 Presses @ 95lbs/1 minute max effort air squat= 8 press/59 Squats/8 press/54 Squats/8 press/58 Squats(should have gone heavier)
30 seconds each x 3 rounds= hand stand hold/ring support hold/dead hang/side plank/side plank= all holds unbroken
I am such an Idiot!! Why did I WOD today?? I never want to squat again.
Warm Up => 1 Mile @ 85% = 8:42
3RFT => 20@ 45/ 106
# Rounds of holds, I did well at these.
group run was fun, glad to see everyone support each other.
16 press @ 95, 6@100, total 22 and 126 squats.
crashed hard first handstand then walked it up the wall and did ok. a few drops here and there and probably really bad form on the side planks. good day.
Where are my Primetime posters?? I know everyone is missing Cory really bad but don’t worry he will be back soon. Steve is so upset he didn’t even show tonight I heard it’s because his eyes were all puffy and red.
Warmup mile ….?….. no idea ran with the 6:00 Ladies
Presses/ squats .. used 125
8 / 62
8 / 62
8 / 62
24 / 186
Holds all unbroken lots of fun experimented with some one arm handstand holds for Jose
Cashout – wallball tabata with the rugby team – 88 ( I can’t seem to go faster than 11reps per 20 sec)
21 – 15 – 9 one minute rest 21 – 15 – 9
Butterfly pullup practice rested by counting to 21 then 15 in between those sets
Looking to hit Fran in under three minutes next time she comes up, this has been a longterm goal for me and I feel like I am getting close.
Excellant effort tonight Gibral, way to push through the pain and complete your workout. Small steps, attainable goals ….. Remember it gets easier, and eventually it even becomes enjoyable!