Warm Up: 6 rounds of Row 30Sec @ 90%; 60 Sec Rest- 135 first round then 145- 154 on the rest of the rows. string from my bikini got caught in the rower.
For Time: 21/18/15/12/9/6/3 of Squat (95/65)/ Push Press (95/65)/ Sit Ups- 19:59
I liked this WOD today. Kurt almost nno repped me on a couple of squats but I got it together and plowed through the workout. All of the squats were unbroken, the push presses I got to 15 on the first round before having to set the bar down. then plowed through it. the last last 5 sets were unbroken. I like these movements and was happy to see todays WOD when I checked my email last night. MY pillow was so comfortable this morning my asswasdraggin. John are you still at the GYM? You were looking a little PUKIE. I hope you made it.
Fun day at the Tuesday Early Bird Special! Almost lost one but we were able to pull through.
After classes I gave the wod a spin. 14:20 rx’d. Back squats and sit ups all unbroken. After the 15s the push press was unbroken.
Have to apoligies. Next Tuesday I will be on the good ol’ Cape Cod celebrating my birthday with my family. I will make it up to everyone the Tuesday after that.
WOD: 21/18/15/12/9/6/3 Sqaut (@95) PUsh press (@75) and situps
After warming up, at the RX number, I knew I was going to have to drop it down. Final time was 19:21. All squats unbroken, and the first 4 sets of push press I would break in half.
You know it’s a great WOD when you end it just laying on your stomach for a good 10 minutes afterwards.
yes, yes and yes. I had fun with this one today. Still feeling like I was leaving some meat on that bone though. 19:21 is no joke that is good work buddy
Crossfit is like Chinese food. I’m completely fried by the time I’m done, but 30 minutes later I think “Man, I could have totally pushed it harder, or done more today, why don’t I go do some more?”
Your recovery time is improving. You only spent 10 minutes laying on the floor today! (;
Important things to remember:
1) You don’t get stronger during a work out, you get stronger
during rest.
2) If three classes a week is starting to feel too easy, you might need to up your training to four or five days a week. A shameless sales pitch, but totally true!
hah, true enough. I had some family emergencies pulling me away from the gym last week, so I’m trying to come out extra this week. See ya’ll tomorrow AM again ;).
Because of the rest periods, I was able to really push myself during the work periods. Kept my 500m pace at around 1:52 during the last four sets. First two sets were like the warm-ups for the last four. Ha!
Descending Rounds FT: 18 / 15 / 12 / 9 / 6 / 3
Squat @ 40#
Push Press @ 40#
Situps
=> 14:03
Tammy suggested that I scrap the first round (21) in order to not overheat (being preggie and all). I wish I knew what time I could have gotten had I done all the rounds and done them Rx. But I’ll have to wait until next year to try Rx again. Patience!!!
Heart rate was steady throughout the WOD at about 145-150. I felt strong and felt like I kept a good pace.
6 rounds of: Row 30 seconds @90%=151M/148M/150M/154M/152M/152M
21/18/15/12/9/6/3 RFT of: Squat(95lbs)/Push Press(95lbs)/Ab Mat Sit Up=11:20RX’d (All Squats and Sit Ups Unbroken-Push Presses were- 7/7/7-6/6/6-5/5/5-4/4/4-3/3/3-6-3 with 5 breaths between efforts.
BTW I dedicate this workout to Cory’s Beard and Toms Socks! EmitEmirp!!
The 10am class did a great Job today, the only difference between our class and the Early Birds was that I only allowed 1 Bar.. So the athletes had to choose a comfortable weight that was doable for both the Squat and Presses. That is how we will be doing it later this evening.
Warm Up: 6 rounds of Row 30Sec @ 90%; 60 Sec Rest- 135 first round then 145- 154 on the rest of the rows. string from my bikini got caught in the rower.
For Time: 21/18/15/12/9/6/3 of Squat (95/65)/ Push Press (95/65)/ Sit Ups- 19:59
I liked this WOD today. Kurt almost nno repped me on a couple of squats but I got it together and plowed through the workout. All of the squats were unbroken, the push presses I got to 15 on the first round before having to set the bar down. then plowed through it. the last last 5 sets were unbroken. I like these movements and was happy to see todays WOD when I checked my email last night. MY pillow was so comfortable this morning my asswasdraggin. John are you still at the GYM? You were looking a little PUKIE. I hope you made it.
Bucket looked clean when I started ;).
Fun day at the Tuesday Early Bird Special! Almost lost one but we were able to pull through.
After classes I gave the wod a spin. 14:20 rx’d. Back squats and sit ups all unbroken. After the 15s the push press was unbroken.
Have to apoligies. Next Tuesday I will be on the good ol’ Cape Cod celebrating my birthday with my family. I will make it up to everyone the Tuesday after that.
Coach Kurt
Happy Birthday KRod 🙂
So…this was pretty intense. But I managed to do it in 24:27 (I think) with 65lb squats and 35lb presses (a little wussy, I know).
On the rows I did 127/129/127/131/133/134. Not terrible!
Overall a pretty great way to start off a Tuesday.
Shoulder work continues to be a bear for me.
Rowing warm up: wost: 145, best 155
WOD: 21/18/15/12/9/6/3 Sqaut (@95) PUsh press (@75) and situps
After warming up, at the RX number, I knew I was going to have to drop it down. Final time was 19:21. All squats unbroken, and the first 4 sets of push press I would break in half.
You know it’s a great WOD when you end it just laying on your stomach for a good 10 minutes afterwards.
yes, yes and yes. I had fun with this one today. Still feeling like I was leaving some meat on that bone though. 19:21 is no joke that is good work buddy
Thanks.
Crossfit is like Chinese food. I’m completely fried by the time I’m done, but 30 minutes later I think “Man, I could have totally pushed it harder, or done more today, why don’t I go do some more?”
Your recovery time is improving. You only spent 10 minutes laying on the floor today! (;
Important things to remember:
1) You don’t get stronger during a work out, you get stronger
during rest.
2) If three classes a week is starting to feel too easy, you might need to up your training to four or five days a week. A shameless sales pitch, but totally true!
Amen Kurt!
hah, true enough. I had some family emergencies pulling me away from the gym last week, so I’m trying to come out extra this week. See ya’ll tomorrow AM again ;).
Today’s WOD was fun…
WU: 6 rnds 30 sec 90% row w/ 60 sec rest
=> Total 867 m (avg 144 m / set)
Because of the rest periods, I was able to really push myself during the work periods. Kept my 500m pace at around 1:52 during the last four sets. First two sets were like the warm-ups for the last four. Ha!
Descending Rounds FT: 18 / 15 / 12 / 9 / 6 / 3
Squat @ 40#
Push Press @ 40#
Situps
=> 14:03
Tammy suggested that I scrap the first round (21) in order to not overheat (being preggie and all). I wish I knew what time I could have gotten had I done all the rounds and done them Rx. But I’ll have to wait until next year to try Rx again. Patience!!!
Heart rate was steady throughout the WOD at about 145-150. I felt strong and felt like I kept a good pace.
But then I bailed on the cash-out.
(12 weeks!)
Did the WOD at 12:54 @ 65 Lbs and I think I should have just done Rx and then my time would have been more normal.
the warmup was fun, kept my pace at 1:50/500 meters
the cashout was awesome. I never thought I’d say this but I LOVE DOUBLE UNDERS.
6 rounds of: Row 30 seconds @90%=151M/148M/150M/154M/152M/152M
21/18/15/12/9/6/3 RFT of: Squat(95lbs)/Push Press(95lbs)/Ab Mat Sit Up=11:20RX’d (All Squats and Sit Ups Unbroken-Push Presses were- 7/7/7-6/6/6-5/5/5-4/4/4-3/3/3-6-3 with 5 breaths between efforts.
BTW I dedicate this workout to Cory’s Beard and Toms Socks! EmitEmirp!!
Nice quick pacing.
Thanks Kurt:)
The 10am class did a great Job today, the only difference between our class and the Early Birds was that I only allowed 1 Bar.. So the athletes had to choose a comfortable weight that was doable for both the Squat and Presses. That is how we will be doing it later this evening.
Warm Up: total Distance = 784 My Rows were slow!!
21/18/15/12/9/6/3 = 14:54 @ 45lbs
Cash Out: Max effort DU’s in 3 minutes = 142
Warmup: 6 rounds max row: 125, 132, 134, 135, 132, 132
Main wod: 19:26 RX’d
Peace out shoulders….