Fri 15 Feb 2013
THROWDOWN
Posted by AllisonNYC under Skills and Drills
[41] Comments
WOD:
In 12 Minutes:
Run 800m
30 Pull-Ups
With the remaining time do As Many Thrusters as possible.
Your score is how much weight you move by doing the thrusters.
You choose your own weight. There’s no suggested weight.
You can go as heavy or as light as you want!
The scaling option for Pull-Ups is BURPEES! No jumping pull-ups or ring rows.
If you choose to do the modified version, the scoring penalty IS…only every other Thruster will count towards your score!
Standards will be high for all movements!
__________
Just a reminder -
Just show up to your class like normal. Feel free to come in early or stay late to cheer for your team mates!!!!
4615
Live scoring here
http://bit.ly/XWfimK
rx 51 @100# = 5,100#
45 @ 75# (3,375).
Should have listened to the WODfather and gone lighter, maybe 65#. He is wise, and I will listen next time.
Snatch singles 65-75-75(f)-65-65.
Clean & Jerk singles 115-120-115-115-115
Back squat singles 135-185-225-245.
Snatches @ 77%
3 sets: 63#(2)
2 sets: 73#(2)
Singles:
4 sets: 78#
Clean & Jerks
Singles @ 77%
1 set: 103(1)
5 sets: 113#
Back squat
Worked up to 1 rep max: 188#
THROWDOWN
4,030
62 reps @ 65#
Rx (pull ups)
46 reps * 85# = 3,910
PUs unbroken
Too much weight, in hindsight. But I had a blast and got strong. Awesome watching and cheering everyone on.
HAPPY BIRTHDAY JARED! We love you brother…
34 reps @ 37# scaled = 629 points
the run really took a lot out of me because i initially tried to keep up with all the sprinters. bad idea… should have just gone at my own pace. never really caught my breath. and i should have gone heavier on the thrusters. oh well. i still had fun!
75# x 64 reps= 4800
Felt awesome!
Sex panthers! Oh yeah baby!
5,200 lbs – 80 reps @65lbs
50 reps@65# = 3250#
I was a mental mess during the thrusters! Did 10 to start them off, put the bar down and there it went. My rhythm was gone, my mental toughness left me and doubt creeped in on e everything. Happy with the results though knowing how hard that wod was. Great job by everybody who really pushed themselves.
Tommy, Shane, Jared, JMIz, Amy!!!! Beasts!!!
44 reps at 53# subbed burpees for pull ups so score is 1,166.
EJ I think you scored me wrong on the link, just looking out for the blue team:)!
First workout as a 31 year old.
75 reps at 75 lbs.
5,625 lbs
705lbs
30 reps @47lbs but only 15 counted-lame!
Burpees
1250
Burpees
50 @50#
@CFhamptons: nice new location, cool proprietor dude named Jay. Good people – check it out.
EMOTM x3 back squats: 165# x 8 sets. Gettin’ deep, need a lot more practice.
Ring dip & pull up practice.
787.5, burpees & 45# = gross
42 @ 75#.
For Brian and Junior: mikemannella AT gmail DOT com
Watching Allie edit the photos, I get to see all of your O faces. I won’t sleep for weeks.
50 @ 53#
total: 2,650
Happy Birthday Jared!
EJ- I think you forgot me
Hey EJ – My reps are wrong on the spreadsheet!! I had 36 thrusters, but half that is 18, not 13!! My team needs all the points they can get
Snatches @ 77%
63#
Clean & Jerks
Singles @ 77%
93#
BS: 133-143-153-163(F)-153-158
PR is 160. wah wah
sorry to have missed the throwdown and brunch. I woke up sick and achey so I went back to sleep. I’m surfacing at this bright hour in the afternoon.
bummed to have been away for the throw down.. and not getting to wear my new ninja socks.. look forward to the pictures!
50 reps @105lbs :5250rxed
Feeling berry sluggish. Kept falling asleep trying up study so quick apartment wod
2 mi run: 14:11
Then Annie: 6:22 RX’d (new PR)
As much as I didn’t like the WOD as I was going through it, I miss the competition environment. Thanks Johanna for cheering me on/counting!
Run felt slow but I knew that hill would take it out of me. Burpees felt slow but I think I only stopped twice to catch my breath.
Thrusters at 42# felt good for the rep count I was going for. Took off shoes mid WOD to really feel the ground and push off with the heels.
Questions/Edits on the spreadsheet- email me directly.
ej@crossfitmetropolis.com
All edits above corrected.
880
Burpees
32 reps @ 55#
Hate that only 16 counted!
40 reps at 75lbs.
Tough workout. Really pushed myself.
32 reps @ 65#
Total 2080
Those last pull-ups took sooo long to finish, not much time left for thrusters. Really disappointed. Better next time. Fun to compete, though. And the ninja socks rocked.
Open gym:
C&J 1RM: 105-115-120-125-130
Compare to 115# 9/15/12 – need to be better at HSC, tend to lean too much towards muscle cleans
HSPU work: going into negatives with 2 mats then 1. A couple holds against the wall, then worked on free standing holds. Got a few, but mostly ended up flipping over. Tend to be unsteady with the left side of my body.
Ball slam GHDs at 8#, 10 BE, 10 regular GHDs, 10 BE. 30 DUs and called it a day
Open gym:
Some snatch and C&J work @68# and 88#
DU practice. Gotta get my conditioning back. I turn into mush in the winter.
Then NFT: 5 rounds of 50 du+10GHD ball slams at 8#
32 reps @ 65#
Total 2080
Those last pull-ups took sooo long to finish, not much time left for thrusters. Gotta learn to kip. Disappointing. Fun to compete, though. And the ninja socks rocked.
The brunch was WAY tougher than the wod itself. As Rx’ed.
Great to be back and see old friends. CFM has grown so much. No surprise because it rocks!
I hope to meet more of you as I show up more and make my recovery from hip surgery.
Last workout of my 30s. Hello masters.
33 @ 33# only half count due to burpees – 554.5
Let’s hope for bigger and better things to come.
57 thrusters @ 65# = 3,705
Fun times. Go ninjas
Big thanks to Carmen for helping today
My first throw down – had a blast and want to remember it as so…
Monday starts my pull up quest – shhhhh!
B
65# x 48 = 3120
Feel like I could’ve pushed it a bit more but overall pretty happy, especially with the progress I have made on pull ups.
Burpees
32 (16) @ 70#
1120# Total.