WOD 8/23/13
8 Minutes Hip/Shoulder/OverHead Mobility
A- WU- 400M Run @ 90% RPE
B- Angie- For Time 100 each: Pull Up/Push Up/Sit Up/Air Squat
Notes: Must complete all 100 Pull Ups before beginning Push Ups and all Push Ups before Sit Ups
C- Olympic Squat- 5 Minutes WU to 70% + 6/6/6/6/6/6 @ 70% + 2.5 # from 8/6/13; 90 Seconds to 2 Minutes rest between sets (Tempo- 2/0/x/1)
If you missed last weeks Subway Series event- check out the pics here:
http://www.flickr.com/photos/cfsbk/
Awesome pics! You guys looked strong out there – way to rep 718!! Good luck tomorrow team! Crush em’!!
8 Minutes Hip/Shoulder/OverHead Mobility
A- WU- 400M Run @ 90% RPE: Legs still twitchy from sprints: 1:57
B- Angie- For Time 100 each: Pull Up/Push Up/Sit Up/Air Squat: Heavily Modified Pull Ups\ 50\50 modified Push Ups\ Proper Sit Ups\ Proper Squats: @22:25
Notes: Must complete all 100 Pull Ups before beginning Push Ups and all Push Ups before Sit Ups
C- Olympic Squat- 5 Minutes WU to 70% + 6/6/6/6/6/6 @ 70% + 2.5 # from 8/6/13; 90 Seconds to 2 Minutes rest between sets (Tempo- 2/0/x/1) 6 sets @185
Rough early morning for me today. Those guys who 6am regularly get big time credit from me.
A) 400M run – I think it was 1:27ish?
B) Angie – 25:08 Rx… I’ve done this in 24 flat. Legs were gassed as expected but really it felt like the pull ups today.
C) HBBSQ 6×6 – 45/135/155×6 across – this was rough. Lots of squats lately.
Happy Birthday Mr. Brown!! Hope you have a special day 🙂
Thank you!
those photos are too good! love them and the camaraderie and support you guys show each other.
congrats on last weeks success and hope you guys kill it mañana !
Some musical inspiration :
http://www.youtube.com/watch?v=eU4ZvfkmOck
Lmao az this is great! I hope they play his tomorrow!! Xo
well maybe just skip to the chorus.
Az- I love you on so many levels!
A: WU 400M Run @ 90% RPE: 1:16
B: Angie: For Time 100 each: Pull Up/Push Up/Sit Up/Air Squat: DNF. 100 pull-ups in a row, I clearly do not have.
C: Olympic Squat: 5 Minutes WU to 70% + 6/6/6/6/6/6 @ 70%: 165lbs.
Angie: 34:40 RXed
Qly Squat 6/6/6/6 @ 125
I don’t normally blog but I felt like today I should. Good job today Coach Tammli with the rxed on Angie. You showed a lot of mental toughness today and gave me motivation so thanks.
400m run – 1:43
Angie — 24:30 rxed
Oly squat 6/6/6/6/6 at 95lbs lol I cheated myself on this no where close to 70% legs was done from air squats and other squats this week. So I just wanted to work on my form thanks coach iz for the help.
Good job 5pm class. I have been doing cross fit for about 6 months now the last 3 months consistent and have lost 20lbs started at 205 in January now I’m at 185lbs without losing a lot of muscle. Thanks to all the coaches at 718 for the work they put in and Cory for teaching me something new every class . Have a good weekend everybody and good luck to team 718 in LIC tomorrow I know you guys going to kill it.
That’s fantastic! Plus more, you probably lost more fat than the numbers suggest because if you’ve been on it for 6 months, 3 consistent, you’ve definitely put on more muscle weight. I wanna rx this one WOD one day, ride the pull up goat in the meantime.
A: 1:37
B: Angie – 26:11 (green band pull ups)
C: w/u 95lb; 6/6/6/6/6 @ 125lb (not quite my 70% but legs were smoked)
Coach Tambot BEASTED Angie!!! Never quit, never wavered, all heart – truly motivated me today. Respect Coach, you did your thing. I’d be proud to work out next to you again ANY day of the week. Great class 5pm-ers!
Thanks Eddie & Elle! That was really sweet, I am glad that I was in your class. Thanks for letting me jump in the class Iz 😉 I had a good time WODding with my friends.
I just want to be better than yesterday. I have so much room for improvement.. Looking forward to tomorrow.
GOOD LUCK AT LIC TOMORROW. YOU ALL ROCK OUT AND HAVE FUN.
Thanks for the support Elle, Az, Edd and everyone else. We’re going to make it fun as well 🙂
A. 200M – 1:24
B. Angie in 24:32 – about 1/3 pull ups rxed, the rest were navy blue banded, ther then another 2/3rds on the push ups got modified where I pushed up with my arms a bit, then popped my core up as the arms extended. No rep. The upper body work killed me.
C. 6 x 6 squats at 195 with heavy focus on form. Felt new to start the sets still in recovery and get stronger as it wore on. Nice way to tighten up alignment.