Tue 26 Jun 2012
Wednesday
Posted by B-boy under Skills and Drills, WOD
[37] Comments
It looks like Nikki really Loves thrusters!
__________
WOD:
8 Rounds for Time:
30 Double Unders
7 Strict Pull-Ups
14 Walking Lunges
21 Kettlebell Swings
Rest 30 Seconds
__________
“Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it’s all about.”
-PattiSue Plumer, U.S. Olympian
I like it!
(what are the weights for the swings?)
29:38 – 8 rounds
14 DU’s in a row – holllla haha, thanks for pushing me Elove, I’ll remember to relax and breathe in the future
25:57
jumping pull ups & a 12 kg bell…traps are feeling really tight
33:40 this is harder than it looks on paper.
Pretty damn jealous. Great job AM.
Rest. Iced. Skipped yoga. Just stretched (and juiced!).
22:37 rx’d
**FUNDRAISING – Help DT!!
For those of you who don’t know. DT will be doing the IronMan Lake Placid on July 22 to raise money for Standing Tall, a school run by our very own Frank Sellman and his wife Coco, for their daughter Amelia.
Standing Tall serves kids with cerebral palsy- kids who understand the world around them but can’t communicate or move the way we do.
Below is a link to DT’s fundraising page. Let’s help DT make his goal!
http://tinyurl.com/DTFundraising
30:07 rx’d – Dead Hang pull ups take forever
Also, should probably buy some shorts that fit – Dubs in spandex
3rd day in a row is mentally tough
This was miserable.
DNF in 30 minutes. 7 rounds plus 13 DU’s.
Gross.
29:33
Attempted DUs, Jumping pullups, 16kg KB
Globo gym
Bench Press 3-3-3-3-3, got up to 210#
Ran 3 miles as well.
34:30 rx’ed. That was not fun.
29:04 with 16 kg
Some rounds of DUs I had trouble getting more than 5 in a row. Others were unbroken. Not sure what’s up as they seemed to get better as I went along.
Going to miss the (e)love at 7AM
I want to do this!!! Sadly I am still down with a cold
I have found a new treasure. My Wed. morning Yoga class is like something from heaven.
The only thing in the world that could make it better would be if it was at Metropolis, lead by one of our amazing coaches, and if someone said, “3-2-1 go” before it started.
And, they really need to say “sunshine on 3″ when they finish.
Totally was looking forward to a long hard wod until…
Neil got jealous of my shoulder surgery and got in a cycling accident this morning and dislocated his shoulder and fractured his humorus. He’s having surgery now to fix it and put a metal rod in.
For those of you who know our history, yes this is a WTF moment and for those of you that don’t I will happily fill in all the details later.
At least he was wearing a helmet.
Always wear a helmet!!!!!
Love,
Brooke
27:00 flat @1.5pood!
Crossfit Rest Day
4 mile run this morning – moderate pace ~7:40 mile
6×30 Push ups & Sit ups 3×10 DH Pull ups
27:43. Did Ring Rows due to wonky shoulder. Had to switch to singles once my calves cramped up.
climbing at local crag- Hammonasset state park in CT. beautiful afternoon..
Brooke- holy shit that’s insane. I’m so sorry to hear about this. My thoughts are with you guys. Hope you are doing OK.
29:14
Scaled down weight on KB 16kg.
DUs singles and doubles mixed. Got 10 DU’s in a row (PR). definitely getting a better rhythm.
Some PUs not strict.
27:48
tried DUs, ring rows, 16 KBS
DNF rx’d.
I tried to keep the same time going for each round, and was only able to do it for the first two, then I start to get really slow and hit my mental block.
26:45 RX’d
105
“Nikki’s Love-Thrusters”
27:17 Rxd.
Bench press: 9×3 155 lbs.
Nervous system is still on the mend post Saturday’s competition.
24:58 rx’d
first 4 rounds with KBs unbroken. Pretty pumped that my pullups have improved.
L-Sit 34secs. Def need to start doing more parallette work
Buy in – Hip Mobility, foam rolling and 21-15-9 GHD Sit up/hip extension
HELLS YEA kpo17! haha – get some! :p
25:24
12# kb (for my back)
ring rows
DUs are for shit, but working on not donkey kicking.
26:28, 18# KB
Subs:
Step-ups (10x each side) for DUs due to broken toe(s)
Ring rows for DHPUs
Modified lunge on right leg due to broken toe(s)
Round time breakdown:
1 = 3:01, 2 = 2:47, 3 = 2:39, 4 = 2:45, 5 = 2:51, 6 = 2:54, 7 = 3:00, 8 = 3:01
26:49
Jumping PUS w/negatives, practice DUs.
Brooke– I am so sorry to hear about Neil. That is terrible. I hope he recovers quickly!
DNF – stopped at about 26 minutes with 6 rounds done. First time doing pullups in about 8 weeks. Iced when i got home, advil and fingers crossed that it stays feeling good.
Easing into regular routines again is the way to go.
DNF at 7 rounds + 14 dubs. On the plus side, PR on the dubs (30, twice), but rest of performance….sigh. An off day.
P.s. my 50th WOD at CFM 2.0
24:30 rx’ed, c2b strict pullups
some KB sharing but no one got hurt!
DNF Rx’d
Same as alex- Mental block. Or else I just gave up. Not sure which.
21:57 rx’d
Could have done better kb swings, some didn’t feel like they went completely over.
6 + 4 KB swings RX
something under 23mins s&m
per round:
s/u 30secs
ring rows
sub in abmat for lunge
mini kb