Sun 9 Sep 2012
Nutrition Worshop TODAY After Open Gym
Posted by AllisonNYC under Benchmark, Skills and Drills, WOD
[17] Comments
WOD:
“Baseline”
400m Run
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
10 Minute Cap
__________
Partner Work Out:
1st Couplet for 6 Minutes:
One Partner Does 15 Burpees
The other gets as many Double Unders as Possible
SWITCH
2nd Couplet for 6 Minutes:
One Partner Does 10 Burpees
while the other does as many KBS as Possible
SWITCH
** Two Scores are Combined Double Unders and Combined KBS **
17 Responses to “ Nutrition Worshop TODAY After Open Gym ”
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6:24 knee pushups, jumping pullups
compare to 3/21/12 baseline: 5:13 – the one in March was done w/ a 500m row instead of 400m run
WOD #1: 10 burpees/KB = 127 @ 1 pood
WOD #2: 15 burpees/DU = 200
Loved the partner stuff w/ JMiz!
6:22 slower than last time, but it was rowing instead of running and I only had 2×45 plates this time instead of 3.
102 KBS and 143 DUs with Diane
Baseline: 5:58
Patrick and I did:
65 kettle bell swings (24kg)
60 double unders
Baseline 4:06 RX’D (kipping pullups)
Partner wod with lady Larkin
DUs 182
Kbs 145 (1 pood)
Baseline: 3:27
Partnered up with Jason (aka Smiles)
WOD 1: 98 kbs
WOD 2: 305 double unders
Jason was pushing the pace as always. Good work bud.
Did a little snatch work afterwards with some light weight. I have a long way to go with these oly lifts. Practice practice practice!
Endurance WOD
1:1 rest ratio
200m-30, 40, 40
400m-1:40, 1:24, 1:28
800m-3:30, 3, 3:06
Open gym Bench press:
225(3)
235(3)
245(3)
255(3)
265(3)
275(1)
Open gym DL (5′s)
205-215-225-245(4)-225(3)
245 would have been a 5rep max, ran out of puff on the last one.
EROC – you totally sandbagged those 1st 400m & 800m
Baseline WOD: 5:34
Jumping pull-ups w 2 45-lb plates
Partnered with Katie
WOD 1: 122 kbs
WOD 2: 35 DUs
Baseline WOD: 6:41, ring rows
Partnered with Monica:
140 (50 DU; 90 KBS @ 16kg)
Played around in open gym for a while:
Overhead squats: 8@45#, 6@55#, 6@60#, 5@65#, 5@70#, 5@75#
Hang cleans: 8@45#, 6@65#, 5@75#, 5@80#, 3@85#, 3@90#, 95, 100, 105 (last one was from the floor), fail at 110. Ugh.
Baseline: 4:49 with crap run. 1 month ago (beginners) over 6. Thanks Ed.
Baseline WOD: 4:05
Partner WOD W/ Tommy
WOD 1: 98 KBS
WOD 2: 305 DU’s
Awesome partner wod, Tommy and I kicked ass.
Baseline: 6:02 RX’d. 1st time doing this
Partner WOD with LB:
Du’s: 154
Kb’s: 99 @ 16 kg
Track. 3x200m 3x400m 3x800m averaged about 35 sec, 1:40, 3:30 respectively. Was beat afterwards. Great day out..ice coffee after felt well deserved. Thanks Eroc.
Baseline: 6:31 knee pu, ring rows
What JG said for partner wod
15 mile run for marathon training
2:07 at 8:27 pace
incredible how crossfit has me so well conditioned that I went from 8 miles –> 15 miles in 2.5 weeks!
Track workout with Eric S & Lauren…thanks to you both!! Fun day!
3x 200m: 39, 43, 42
3x 400m: 1:32, 1:43, 1:34
3x 800m: 3:20, 3:17, 3:38
Finished with handstands
Baseline: 3:27
Then, 7 mile run in CP @ 7:37 pace.
Good work Ron and Tommy!