Sun 7 Oct 2012
Monday
Posted by AllisonNYC under Benchmark, Skills and Drills, WOD
[43] Comments
WOD:
“Barbara”
5 Rounds for Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 Minutes
Time is Total Time Minus the 12 Minutes of Rest
163
3rds 22:45
3 Round Total: 13:45. I did this last on 9/12/11. Comparison of splits (then/now)
1 – 5:08/3:25
2 – 5:55/4:45
3 – 6:46/5:35
I’m happy with improvement although I did pace the first round last time. I appreciated Brendan’s advice not to do 5 rounds as three was plenty for me!
3 rounds:
3:04
4:30
6:20
total time of 19:54
I left some time to work on overhead squatting.
3 Rounds
25:00
3 rounds
25:07
Jumping pull-ups; regular push-ups
5 rounds 22:57 R’X'd
last time we did this it was 22 on the dot (we didn’t subtract for 12 min last time, i dont think- so it is recorded as 34 on the dot). and like last time, all pullups were unbroken (i think last time was the first time i ever did 20 pullups in a row kipping unbroken). so that means i need to push at everything else.
3 rounds all strict (pull-ups and sit-ups)
5:24
7:06
7:27
19:57 (minus 6 minute rests)
fun wod!
4 rounds strict: 32 and change and 10 extra squats.
Strict sit ups are much harder and slower but well worth it.
3 rounds 24:54
jumping pull ups & knee push ups
3 rounds: 25:22
Jumping pullups, knee pushups, strict situps- so much harder!
Angela – I left you a manila envelope in one of the cubbies at about eye level (my shortie eye level)
just getting over a nasty cold. man i hate missing these simple all-out bodyweight wods. so much fun.
3 rnds.22:50(-6min rest)
being sick for a week and doing nothing for a week made me feel as if I was starting from scratch today. lame.
3 rounds. 20:48 (I think…)
Ring rows and knee push ups.
BRICK Crossfit, West Hollywood
4 rounds:
10 swings (1.5pood)
5 burpee box jump
10 pullups
15 wb
5 burpee box jump
10 sdhp (1.5pood)
21:23 rx’d
Rough. You guys should try that one sometime. It was a burner.
CFM is still the friendliest. Only one guy talked to me, aside
from the coach.
Real rehab today. Attempt to get the nutrition right too.
At WASP- 1 mile sprint on bike at 20 for .5 and 17 for .5, 25 lunges, x5. SO FUN.
20 mins pool loosen & stretch.
Starting a moving & storage company called…
The Smooth Movers – We Put It Where You Want It
@mikey.bialos – you miss them because you usually crush them…
meant to say you love them because you crush them…
did some strength work
215# 5×3 front squats
then
21-15-9
ghd/hip extension
15 something after 3 rounds. 6am: have not forsaken. See you in a week after vacation.
4 rds – 23:34 / 32:34(w/rest)
Went out the gates cruising, completed my first round in 3:12. By round three I was smoked, breaking everything up.
“Bobrara” (no squats)
4 rds
jumping pullups
dropped to knee pushups
24:58
4 rounds in 23:00 mins
Pull ups are my kryptonite
Awesome 6:30 fun. Really enjoyed hanging with Jen, Allison & Hasan.
5 rounds Rx-ed; 24:37
3 minute split was 13:32
Kipped for the first time since surgery…nailed all 20 in first round, and then everything fell apart. So
ish.
3 rounds about 28ish. Forget exact time
- jumping pull ups to negatives… Lost the negatives towards the end
- regular push-ups.. switched to toes down, knees up the last 20
4:27
4:22
4:09 (12:58)
4:57
4:08 (22:03)
3 rounds 22:59 Rx
Thanks Allison for calling me ‘lazy’! No more pullup stepstool! Flew through 20 pullups faster than ever. Apparently was using the plates as a crutch and came off bar way too much. . Who knew?!
Damn pushups continue to be my downfall. 2-3 at a time for most of rounds 2&3. But really worked on keeping form.
Great job 6:30. And V’s 5 rounds!! Nice!!
3 rounds in 24:00
sit ups are still a huge weak spot for me. everything else was awesome.
3 rds- 21:47
jumping pull ups- the slow negative disappeared quickly
knee push ups
3 rounds in 26:38
Ring rows, knee push-ups.
Nice to have you in the 6:30 V! Someday I will be like you – skinny and also able to hold a 5 minute plank. Good work all!
Holy owch.
3x, Ring Rows & knee pushups. 35:30 + 6 in breaks. I held that plank for 3 minutes total though!
Don’t tell anyone, but as much as workouts like that are a struggle for me and I’m heaving and hoing 90% of the time, I’m always motivated to put a few more minutes in and finish. I think its cause they’re simple and seem achievable. Next time, 5 sets; even if I have to finish with the 8:30 class.
5 rounds in 18’53″ Rx’d with dead hang pulls ups all the way
It was tough to do this workout after doing the Murph workout yesterday but I have to admit that body weight workouts are usually where my strengths are as long as they do not involve DUs lol
Fun workout and first time doing Barbara so let’s see how I can improve next time…
3 rounds, 22:48
ring rows, toes down, knees up push-ups
Body weight WODs are definitely my weakness, but…drum roll…I got my first real pull up today! Woooo.
Pretty excited about my workout tonight!
Pressed 113 x 1.. All sets leading up to it were doubles @: 93, 98, 103, 108.. Tried for 113 a second time, failed, rested and tried again and still failed HA!
But I don’t care because I did it! I haven’t pressed in years so it’s nice to be so close to my old PR @ 118. Maybe I’ll even be able to do that again someday!?
Power Snatched for some mediumish doubles, Jerked for triples and did 10×3 Back squats.. My legs felt EXHAUSTED tonight. Whateva!
You guys all kicked ass tonight. That workout is so tough and bodyweight stuff always leaves you sore as heck.. So good luck with that!
George, you’re my hero.. seriously. Your dedication is going to get you places.. you’ll see! <3
25:30 4 rounds. So if by burpees look like a walrus , I’m pretty sure my kipping pull-ups would resemble that walrus suddenly growing wings and gettin airborne…
Oh an 2 block sprint with Allison. I let her win.
DNF 2 rounds + ring rows with push-ups on knees…squats weren’t bad but really thought my arms were going to fall off from those push-ups.
Pssshhh!!! For a chubby weightlifter, I sure gave you a run for your money, Rolf! You better step your game up!
30:55 rxd
Squat
80-100-125-145-165(5)
Press
worked up to 75(5)
21-15-9
GHD Sit up/Hip Ext
Barbara
4 rnds 19:59 rxd
3 rounds in 19:45 Rx. Need to get better endurance with pull and push ups. Working next to tommy, EJ, Rolf, and Kelly tho was impressive. They were killing it.
3 rounds in 23:30.
3 rounds + 20 pullups + 30 pushups + 40 situps in 30 minutes