WOD 9/28/11
Warm Up: 100 Ball Slams for time
5 RFT of Run 200m/ 12 KB Snatch on the left/ 12 KB Snatch on the right/ 10 Strict Pull Ups
Join a Running Group
Marina and Courtney have already started running together. Start a running group. The Sun is going down earlier and we still have a psycho hanging around…. Safety first, Strength in Numbers!! Post to Comments as to Days of Week or time of day.. Lets keep it simple, early mornings/ late nights/ & weekends.
Marys Bar is opening up on the corner of 22nd Street this Friday!! Lets get together for a shot after class on friday.
wall ball shots at Mary’s
Please tell me that Mary’s has an actual Drink called Wall ball shots.
I will be away this weekend but wall ball shots at mary’s coming soon
I’m in for wall ball shots at Mary’s.
Also in for the running group. Maybe a little practice will sweeten my sour tude toward running. Early mornings are best though I can swing some night runs if they start closer to 7p. I’m free most weekends, too.
Jess Thank You for your feedback!!
I will organize this and should be good to go by next week.
I’m down to join a running group! especially because I am training for Miami half marathon.
I’m down to join the running group! especially because I am training for a half marathon.
I can run at 8 pm most nights.
3rd day in a row of Wod’s, feels like I earned a rest day.
100 Ball slams: 4:30
I had done this one after one of my first WOD’s at 718, but I couldn’t find it in my book to see how I’ve progressed. I feel like it was over 5 minutes, but I’m not sure.
200 M run, 12 KB snatches L, 12 R, 10 pull ups, 5 RFT
21:10 16 KB bell. First round was strict, after that I went to blue band pull ups so I wouldn’t be there till noon. Olympic style snatches. BOOM fun wod.
Now my legs are totally destroyed, but that’s okay, because my ass is in a pew all day tonight and tomorrow for the Jewish High Holy days.
Shana tovah 🙂
When I first saw this wod, I though no way, not possible.
100 BallSlam =3:59
200m Run / 12 KB Snatch (each arm) @ 16kg / 10 Strict Pull Up
=21:39. So I guess it was possible after all. I was a bit snakey and kippy on my last 10 or so pullups to be honest, but man, thats a lot of pullups!
Feeling good, no shoulder pain.
15 min mobility after class
Rory – check out main site from yesterday. Great shoulder mobility/stretch from Coach Bergener.
1 round of the Crossfit Warmup
100 ball slams for time
Total: 3:25
5 RFT of:
200m run
12 LH KB snatches @ 24KG
12 RH KB snatches @ 24KG
10 strict pullups
Total: 18:16
Strict pullups were brutal. KB snatches were all unbroken, first two rounds I didn’t put the bell down between arms either.
Mucho mobility post-class.
Up to 198lbs now.
Coach Dan
Just want to share my paleo transformation with you guys. this is just the first month… (hopefully this link works)
http://www.facebook.com/media/set/?set=a.1880670350982.81741.1668017598&type=1
i have my halloween costume picked out. doubt my wife will approve, just add sock and I will be the dude in red http://www.youtube.com/watch?v=wyx6JDQCslE&ob=av3n
Just saw this, the Dark Knight Rises is doing a casting call for athletic extras with Martial arts or law/military backgrounds. I figure Crossfit 718 has that in spades so I’d share it here.
http://www.superherohype.com/news/articles/168492-a-new-dark-knight-rises-open-casting-call
I am up for early morning runs, maybe on a non CF day (Thrusday?). Would also consider weekends too…a lot easier to run with a hangover than doing CF with a hangover…….speaking of hangover’s, see you at Mary’s!
Well, I’m not sure what happened with that WOD.
3:27 for the 100 Ball Slams unbroken, but slow pace
28 something with the 1.5 pood. Just died at the third round with my snatches. Had the strength. Just lost stamina. Will have to try again.
Sometimes you get the bar, and sometimes the bar gets you. (;
Interesting Ball Slam Strategy, I tried 10- 10’s.
I like the attendance lately!! I like how everyone is so welcoming to our beginers, I appreciate that so much..
Keep up the good work 🙂
3 min max effort Double Unders=150 :p
For TIme:100 Ball Slams (20lbs)=2:45PR
5RFT of: 200M Run/12 K.B. Snatches left/12 K.B. Snatches right/10 Strict Pull Ups= 18:35 with 24KG’s (last round of Pull Ups kipped a little 🙁
Thank god for a rest day tomorrow. I dedicate todays WOD to Ryan and Steves HeadBands>
Great job today Ryan!
3 min DU = 114
Warmup: 100 Goblin squats
5 RFT: 17:24 used 12kg and blue band
Du warm up = warm up! Lost count i think i was still looking for my lost screw.
100 Ball Slams 20# = 3:14
5 RFT 200m run 12 KB Snatch on the L 12 KB Snatch on the R @ 24 kg / 10 Strict Pull Ups = 16:21 🙂
Thanks to cory and iz for cheering me on an audience is always good!
115 ball slams @ 15#’s 3:16 (we ran out of 20# balls so added 15 per iz)
5rft : 200m run / 12 kb snatch each arm / 10 strict pull-ups – 18:21 using 20kg kb
Woohoo. Ryan, that time is sick with 24kg.
Thanks Matt!
so far it looks like the weekend is what works for most people…
100 Ball Slams @ 20# – 3:02
5RFT @ 24kg – 19:19
Great job Ryan – you killed that WOD!
Maybe you should consider a side mirror! lol
Thanks cory!