Tue 25 Sep 2012
Wednesday
Posted by AllisonNYC under Skills and Drills, WOD
[45] Comments
Banded Good Mornings (Curtosy of CFFB)
__________
WOD:
7 Rounds
30 Sec – Thrusters 65/95
Rest 30 Seconds
30 Seconds – Pull-Ups
Rest 30 Seconds
___________
Cash Out:
Not For Time:
3 Rounds
25 Banded Good Mornings
12 Sprawls to Squat
(Working on maintaining great body positioning and landing in the right spot)
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If you’re feeling guilty about wearing Olympic Lifting shoes and lifting a barbell instead of a sandbag…
http://www.liftbigeatbig.com/2012/08/but-its-not-what-nature-intended.html?spref=fb
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You may have noticed that in our GWOD program, we often ask you to perform the strength GWODs “for QUALITY”. That means your focus should not be to rush it for time or reps, but you should execute the movement as clean as possible with good form so you can expose your holes and inefficiencies.
By regularly practicing good form, you’ll be way more efficient when you need to go fast, you’ll have way more options when you encounter the unknown and unknowable in a workout, and you’ll have way more opportunities for skill transfer to other movements. Try it out!
- Carl Paoli.
(Not to mention that you’ll stay injury free! I think this is a badass idea and you might be seeing some WODs “For Quality” in the near future!)
84 Thrusters
76 Pullups
160 Total Reps rx’d
Rounds were like this:
1: 13 – 18
2: 12 – 12
3: 11 – 10
4: 10 – 9
5: 10-9
6: 8 – 8
7: 6 – 9
I went out as fast as I can and just tried to keep going. No gaming this at all.
That was a very spacious 6am class!
Dear Skeletor,
Your addition needs work.
Love,
He-Man
143.
1 – 13 Thrusters, 13 kipping pull-ups
2 – 10, 13
3 – 8, 12
4 – 8, 10
5 – 8, 10
6 – 9, 10
7 – 10, 9
Have to go right now but will work out strategy for next time and post below.
49 thrusters @75#, 41 pull ups strict. First time thrustering in months & it was about as bad as I remember. Would prob no-rep 1 or 2 of my pull ups but that was better than I’d expected after a long haitus.
Anyone else’s abs shot from hollow rockin’?
121 rx’d. Forgot to write down my breakdown between rounds…. It was basically 7-8 thrusters, and 11-12 pull ups each round, stayed pretty consistent.
95# is slowly starting to feel more comfortable for thrusters. Pull ups still need work, started and stopped too much on those.
98 total
68 thrusters @ 63# (I should have picked up the 45# bar! Wasn’t thinking…next time!)
30 pull ups. A few strict in there (& by few that means like 2-3, remaining were jumping with slow release) getting a few strict is huge from where I started about 2 months ago @ zero.
Sorry I missed this. Work imposed rest.
162
60 thrusters (I just go slow on these! never put the bar down but very methodical on all reps and its annoying when we go fast like this)
102 pullups
on the plus side I got off the pullup bar 3x total and never put the bar down on thrusters
i agree with jared / disagree with adam.. for PM people, no strategy is needed.. its called 3-2-1.. go
just dont put down the bar and get off the pullup bar and do as many as you can.. turn the brain off!
and yes PJ after yesterdays insane gymnastics wod my core is SHOT
82 strict rx
51 95# thrusters
31 strict pullups
so thats why my Fran time sucks… now it makes sense.
thanks AVA!
145 total
70 Thrusters
75 pullups
I have no idea how I added this morning. I was really messed up from this intense workout.
109 reps
65# thrusters
jumping pull-ups
95
53 thrusters @ 65lbs
42 jumping pullups into negatives
132 rx’d
I hate thrusters but I like practicing popping my hips – crossfit is all about functional movement
Also, agree, no strategy necessary, just do it – Nike!
REMINDER – THIS SATURDAY
Metropolis Throwdown
Team rosters are listed here
http://bit.ly/SBGaE9
If you cannot make it, PLEASE contact your TEAM captain!
This is all the information I have
Team 1 – Captain: (TBC), Team Ninja
Team 2 – Captain: Dave, Team (TBC)
Team 3 – Captain: Marilina, Team Green Weiner
Team 4 – Captain: Rolf Team Blue Balls
If you’re not on a team, send me a message(ej@crossfitmetropolis.com).
Classes will be held like normal. Nothing changes except the matching team colors and the competition energy!
95
65# thrusters
Jumping pull-ups
Ok. It’s a little crazy that I went to Crossfit Westchester before a day attoning for my sins.
Backsquats. 5′s building up to a heavy but manageable weight.
135-155-175-195-195
I was by far the only person whose depth was legit. I live our coaches so much.
Cashout. 1 mile row (1600 meters). 6:34.
88 all in split relatively cleanly @85#
Started clean on the pullups, ended quite ugly.
See you guys tomorrow.
Made up yesterday’s wod. Holy cow!
6 rds in 26:10
Did strict L sit rope climb for first rd. for rest I started without legs and made it less and less up the rope before needing to use my legs.
Focused on touching nose to wall on wall walks but still need to pull hands in to wall a little more. T2B strict and focused on straight legs. And boy were 1pood step ups hard!
122 rx’d
I respectfully disagree with my esteemed colleagues promoting a “just go” strategy. In most WODs, this is not optimal.
http://www.crossfitportland.com/archives/8365
113
between the rope climbs and the pull ups off of AVA’s captain hook contraptions, my elbow is screaming. I will resume slow, strict pull ups from rings.
58# for first two, 53# rest
wasted a lot of time putting on and taking off hooks.
fun wod!
I agree with Skeletor and Three Pood – just go. One round I messed up a lot and dropped the bar twice and got half as many thrusters. The seconds go by quickly.
135 total
60 thrusters @65#
75 pull ups- 2-3 strict most rounds then went to jumping.
Pull ups failed last two rounds- all jumping to negative.
Once I dropped the bar, I was done- didn’t matter how many seconds were left on the clock.
AVA – in competition, sure, do the strategy. In training, I think the best option is to go all out. Don’t get me wrong, I have gamed plenty of WODs.
3 posts – done!
109 reps
51 Thrusters at 65#
jumping pull ups
79
44 thrusters @63
35 jumping pullups
154
46 thrusters (75 lbs) and 48 dead hang pullups.
27:15
Made up yesterday and cut myself off at 6 rounds. Keeping the integrity of those wall climbs with pulling the hips off the wall each time was a different stimulus for sure. Not to mention the step ups but getting at full extension before placing the other foot down
Feeling it for sure! Bummed I’m missing this one
219. What?
110
42 thrusters @53#
68 jumping pu
Happy to be squatting again.
Cash out: Dr. Mike as Rx’d
111 total reps RX’d
56 Thrusters at 95lbs
55 pull ups
64 total. I didn’t track exactly, but ~23 Thrusters @ 75# & ~41 jumping pullups.
139 rx’d
Thrusters 62
Pull-ups 77
Breathing heavy after this.
B-boy name the time and place for a swim wod and I’ll happily double your load, reps or time.
I’m going to pay dearly for this…but B-boy, I raise you KPO’s post with a distance run challenge. Name it. 10K? 20K? My skinnyness has its benefits.
So scared to challenge the master. R-E-S-P-E-C-T.
In all seriousness, I have stopped running because of you and Allison – and am discovering a whole new (better) way of life. GRACIAS!! I feel so much better. But I do miss kicking ass at something…
Vikram – what was your best marathon time? Just curious, if you don’t mind. I’ve noticed your running skillz.
87 @ 65#, jumping pullups
gross
Swimming might not e the best bet.. Remember, he’s a Cali boy and lived in the water. Woke up early to surf before CrossFit WODs.
And have you seen that mans Calves?! He’s the fastest guy I know.. even at long distances
He’s all that AND a bag of chips!
Allison, chips are not paleo.
127 rx
Swimming, running, blah blah blah. When you are ready to step up to excel spreadsheets, come at me bro. We’ll see how long your lumbar curve lasts when the #REFs start flowing. Boom!
125 rx
107 rxd
108
59 thrusters @ 43 lbs. Shoulder was feeling tight today,
49 jumping pull ups
107 total Rx. Went 44 on thristers and 63 chinups. Doing 95# consistently on the thrusters bc i want to do Fran better. Butt this shoulder inflexibility is really limiting my thruster mechanics and i know the weight is not going to go higher or times faster till its better. Ugh. Keep stretching i guess.