Wed 28 Jul 2010
Thursday Skills and Drills
Posted by elove1 under Skills and Drills
[22] Comments
WOD:
1) 6 minute running clock, max L-Sit Hold
2) “Roy”
5 rounds for time of:
15 Deadlift, 225lb
20 Box Jumps, 24″
25 Pullups
Post results to Comments.
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- LSits_Dave_Mike
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- Brooke Goes All Out
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- We Love our Bands
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- The Janitor Focused
Rule #8 on training effectively for Running from my NYCMarathon handbook:
“Take the Talk Test. If you can’t talk comfortably while training, SLOW DOWN! Try singing to yourself; you should be able to sing a few bars without becoming breathless.”
In order to test whether we are training effectively I’m gonna have to ask you all to sing a few bars of Frosty the Snowman during the WOD tmrw….corn cob pipe, button nose
I could not talk comfortably, nor sing, during this WOD. Far & away toughest one I’ve done in my 8 week career here at Metropolis.
Round 1 nearly as rx (225lbs x 11, 4 x 205lbs) which blew me up for the rest. By round 3 was down to 155lbs & ring pull ups. DNF.
also did ~3 min w/ knees up, can’t do L sits.
Meant to say ring rows not ring pull ups.
1. Circa 3:10 of knees up, but I’m a fast counter. I can now add box stands to my wheel house.
2. 28:53 with 75lb DLs and a medley of pull ups with blue bands, green bands, and ring rows. Box jump battle wound numero dos was an added bonus. Sacrifice the body for the love of the WOD.
PJ, totally agree, this was a tough one, especially after Steroid Cindy a few days ago.
1) Roughly 3 minutes, mix of L-Sits, one legged L-Sits and the rest with knees up.
2) 29:50, 225lbs. Rounds 2-5, ring rows. Had to scale the pull-ups to make the cut off.
LB, good luck in London!
Team,
The time has come for me to take the LB show on the road and the next stop on the tour is London! A big shout out to all you peeps for helping me to unleash my inner badass over the past five months.
I’m hoping to continue drinking the CrossFit magic potion while across the pond, but the community here at the Metropolis is going to be tough to beat.
Thanks to everyone for your support and encouragement, and for all the laughs and good times!
Let me know if any of you happen to be passing through London at some point, it would be great to see a familiar face. I’m looking forward to dropping in for a WOD or tagging along to a CrossFit social when I’m back visiting NYC. Best of luck to you all. Keep being the rockstars that you are!
LB
lauranbender@hotmail.com
29:04, 185lb deadlifts, rest rx’ed
Great work morning crew!
One more event to throw out there. September 25th, the NYC urban race, it sounds pretty fun. Let me know if anyone is interested.
http://nycurbanrace.com/
Also, did a few rounds of 30 second L-sits… tried to only work on strict ring L-sits
today was a yoga day for me – but saw this and had to share:
http://www.fitsugar.com/Signs-Exercise-Addiction-9439681
hehe
bye, LB!
was 30 minutes the cut off? This looks like a good one.
26:31 @ 185lbs
Sneaky little WOD.
15 pullups short. Ran out of time.
Oh Roy.
28:48, scaled all over the place.
95 lbs, step ups, ring rows.
Deceptively brutal..23:19 rx’d…near complete debilitation in 4th round..11minutes for first 3, 12 minutes for last 2
28:45
135 lbs. deadlifts
step ups on the small box
got two rounds in doing pull ups and then switched to ring rows
18:33 @185lbs
Dave you crushed that!
It was a Sad (capital S) day here. We lost two peeps; LB is moving to London and Aaron “Big Red” is moving to San Fran! Good luck to you both. I’m gonna miss ya!
Looks like Dave ate his Wheaties! Nice work!
Roy crushed me. 4 rounds plus DLs and 12 box jumps then was cut off. 155 lbs and needed to scale pullups after first round to blue bands and then ring rows.
Nah – must have been the fish oil. but thanks. Hit the 8pm session and it had cooled down significantly. First time in about 6 weeks that i did not overheat within the first round of a WOD. I think we are going to see improved times once the humidity drops.
Big Red/LB- good luck in SF and London. You guys picked two solid cities.
27:47 first three rounds Rx’d, the last two did ring rows instead of pull ups
4 Rounds and 15 DLs at 135 lbs
Pull ups as Rxed for first two sets then did assisted, and finally rows