Tue 3 Jul 2012
4th of July Schedule
Posted by B-boy under Hero, Skills and Drills, WOD
[24] Comments
“Daniel”
50 Pull-Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull-Ups
Holiday Schedule for the 4th of July
Two Classes today:
9am & 3pm
24 Responses to “ 4th of July Schedule ”
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Park wod with sister at fort Trumble state park
5 RFT
200ish Meter run
20 box jumps
30 air squats
40 walking lunges
20 min even
3.5 mile run with Brian in nature. No reason to start a clock. Happy 4th!
1 set slalom water skiing followed by hot tub and stretching.
Happy 4th everyone.
**MOVIE “STRONG!” & BBQ – JULY 23
Was thinking of turning this into a movie and dinner! This is a documentary featuring U.S. Olympic weightlifter Cheryl Haworth. This is a pure of example of “Strong is beautiful”. Come get inspired!
Check out the below link. If any of you are interested, let me know (mizsmylez@gmail.com) and I can coordinate. So far several people mentioned that they were interested.
http://www.tugg.com/events/795#.T_Ijo3BOeHl
21:51 rx’ed.
27:06 @ 95# (PR from 29:40 on 6/25/11 at metropolis 1.0). Although this was my 3rd day in a row of training, we haven’t done metcons for 2 days so I felt great this morning. This did not last long.
50 Pull-ups – I don’t think I’ve ever done them so fast which made it all the more frustrating to see Hannibal Lecter finish way ahead of me and bump into me (obviously trying to get in my head) on the way out to his run. I did something like 10-10-7 and then the rest 5s.
Round 1 Thrusters – After an intentionally slow run thrusters were still really hard and I did two sets. I guess I could have done them unbroken but even with two sets I was so exhausted I was walking at the beginning of the run.
Round 2 Thrusters – 7-7-7. Awful. The problem was all lungs as the weight felt light. I had to walk again at the beginning of the run.
50 Pull-ups round 2. 10 sets of 5. These felt better than I though and maybe I rested too much here. I need to set a rest time on this next time. I say that every time and then don’t want to do it in the WOD.
I was happy with the PR but still got dusted by several of you fire breathers so I have a long way to go!
30:45
Did 25 dead hang in round 1, the rest jumping. Thrusters at 7 lbs 8, 7, 6.
2nd round thrusters 7, 5, 5, 4
25 dead hang,25 jumping to end it.
Need to learn to kip and elbow still bugging me. Seeing Doctor on Friday.
25:07
53# thrusters (up from just using the 45#bar woohoo), ring rows for pullup portion.
HAPPY AMURICA DAY!!!
26:16 modified to:
35 ring rows
400 m run
21 thrusters 35#
800 m run
21 thrusters 35#
400 m run
35 ring rows
Benny had a great time! He’s sleeping now.
Happy 4th!
29 min flat
30 pullups/20 ring rows 1st set
53# thrusters – these felt better as wod progressed
30 pullups/15 ring rows/5 pullups 2nd set
Happy 4th!!
No idea, I’ve quit keeping time when I scale wods this hard.
You’ll all be happy to know my new CFM tee is already droppin dividends. Kpo mary and i hollered by lulu to toss some crossfit crumbs and the chickens. Were. Peckin. They all knew ERoc Fitness too.. big ups playboy! I see what you’re up to hahah
Anyway the convo all started w a crossfit metrop tee.. get em while supplies last!
18:54 rx’d (Had to be the CF endurance shorts)
Love my Lulu Lemon girls and all the free clothes I’ve acquired from them. Great turn out this morning! Have a Happy 4th of July everyone!
Sempre Fi!
Found a Yoga class up by me. A bit too much ohmming for my taste but still got my stretch on. Next week 6 am is going on a field trip.
Happy 4th to all. BBQ some paleo.
Ran 2 laps on the res, got yelled at by an old lady about my back tats. #success.
23:05, but 30 pull ups instead of 50
USA! USA!
109
26:04 at 75lbs. Happy 4th!
28:38
25 jumping pullups/25 ring rows each time
55# thrusters
HUGE thank you to Eric S for push on last run & pullups!
20:18 rx
26:20 rx. That was rough in the heat.
Around 25 but @45 because shoulder was very sore from last night’s WOD.
Also dropping barbell on foot from overhead & getting multiple tears did not help. Am hobbling right now.
20:08 @ 75 lb — We cooked in the 3 pm sun!
Happy 4th of July everyone!!
30:37
first 50 jumping pullups with negative, second set 50 ring rows
53lbs – love the new ladies’ bars
28:51
first round of pull ups: per Mikey’s brother’s suggestion: strict pull ups hanging off of wrists on rings
55# thrusters
jog, not run
second round of pull ups: 36 as first round, rest ring rows (or I was never going to finish)
21:51
I’m gimp, man!
substituted runs with and 500 & 1k rows
Eric gave me the Rx but I’m keeping a =) for this one