Tue 14 Feb 2012
Wednesday Skills and Drills
Posted by elove1 under Skills and Drills
[37] Comments
WOD:
Against a 12 minute clock:
1000m Row, then in the remaining time complete
As Many Rounds As Possible of:
10 one-arm KB Thrusters (each arm), 1.5/1
20 KB Swings, 1.5/1
Post rounds to Comments.
Mike on the C2
1000m Row (4:09)
12kg for the Thrusters (left arm stronger than the right??) RX’d for the KBs. Got through 1+13 KBs
Small morning 6am crew but Mark and I rocked it! Love the new wall clock!
3:47 row
2 rounds + 2 thrusters.
this was much harder than I thought it would be.
have a great weekend everybody, I am off to Florida. See you all Monday.
I’m going to be sure to add chicken nuggets to my regular diet…if it’s good enough for the gub’ment it’s good enough for me!!
http://www.foxnews.com/us/2012/02/14/preschoolers-homemade-lunch-replaced-with-nuggets/
3:24 row.
2 rounds + 10 thrusters. Had to go light today @ 1 pood.
Nice job 7AM crew!
3:47 row.
1 round, 18 KBS
KB Thrusters @ 12kg
KB Swings @ 16kg
@CF SFO: “Birthday” Bear complex (someone turned 34). Each complex = power clean, front squat, push press, back squat, push press from back rack, 34 times with no rest. ~80 yard run penalty each time you set bar down. I started w/ 85# for the first half then 75# to finish; 4 penalty runs. Wasted all kinds of time reseting my feet & in hindsight you should prob just pick a stance & keep it the whole way through.
reason #38 to make the 6AM class: Outdoor WOD as dawn hits Golden Gate bridge.
General Tso, I hate to love you…
Rest Day and apparently now a Paleo cheat day.
Crossfit Lakewood Ranch
10 rnds for time 25 min cap
9 OH squat @ 95/63
200m run
9 pushups
8 rnds @ 55, 18 mins
Warm weather wods and me don’t mix. Def got pukie. Not to mention we had to do everything outside…stupid beating sun
50DUs post wod – happy to string together about 15 twice.
Sick
Oh and knee pushups…one of the hardest wods I’ve done
3:28 1K row
3 Rounds + 14 total thrusters
Rx’d
3:29 on the 1K row
5 kb swings short of two rounds
kb swings@ 1.5 pood
thrusters @1 pood
tough wod but a lot more fun being back at CFM vs. hotel wods
3:59 row
2 rounds + 2 thrusters
12kg for both
great workout
Lcw23
2:24 on the 1k. New personal best for that.
12/16 for thrusters / swings. 2 rds and 6 swings.
@DT I’m coming for you on the rowboat
Row: 4:25
2 rounds + 10 thrusters @ 12kg
Made up a fun WOD today: Minute intervals work/rest of various exercises at NYSC based on hitting different muscle groups and whatever was available (which was challenging at NYSC at 6 PM). I did this for about 25 minutes and was shot. Knee rehab.
3:47 Row
2 Rounds + 8 thrusters Rx’d
First of all HOLY SHIT kpo17(Kevin I think)!!! 2:24 1k ROW???? That’s amazing!!
Row: 3:56 @ 1pood
2 rounds + thrusters although my last round of thrusters should not have been counted per Brendan the KB wasn’t tucked enough. Survival mode was my excuse!
Row 3:44. 2 rounds 20 thrusters. 1 pood thrusters. 1.5 poof swings.
For a 3:20 1k I am on target for about 600 meters then I fall off a cliff. May need to work on the damper setting. maybe it’s muscle endurance. Maybe its just mental fatigue.
First 1k row – around 3:17ish, I stopped once I got to 1k should have kept going until 3:20
2nd row – 3:25
3 rounds + 1 thruster with 16kg
Couldn’t breath after the row
I think kpo broke the world 1K row record! I just looked it up!
4:13 on the row
*should have gone faster based on warmup. got to 940 in 3:50…or perhaps i am a one hit wonder and shouldn’t go so hard in warmup
2rounds rx’d
….and now to the beach…
feeling the onset of a cold..and completely felt it during the WOD
4:14 row – seriously – does this get any easier for the vertically challenged?!
2 rnds +20 thrusters rx’d
Definitely didn’t have anything in me today. Rested way too much with the kbs- also probably due to the fact that I barely had an appetite today and didn’t eat much pre-WOD.
4:17 on the row
3 rounds + 13 kb swings @ 4kg
Went too light… I really wanted to try to not rest too much
4:02.3 on row – PR
2 rounds
12kg for one-arm KB thrusters, 16kg for KBs
3:36 on row, 2 rounds + 6 thrusters rx’ed
need rest like woah. whole body hurts. I guess I will go to the beach. see you guys next week.
~4:10-ish on the row + 2 rounds + 10 thrusters at 1 pood
3:20 row: 933m
WOD:
Somewhere between 3:39 – 3:42 on the 1K
2 rds, + 10 right arm, 4 left arm thrusters @ mostly 1 pood.
1st round KBS at 1.5 pd. Sweaty hands and a tired grip made for a tough time with the 1.5 pd.
4:35 row
2 rounds + 4 KBswings
12kg KB swings
yellow KB for right arm thruster/4kg for left arm thruster
4:15 row
2 rounds + 7 kbs @ .5pood
3:18.1 1K row, 3 Rds +3 Rt Thrusters, need to work on cyclying on KB thrusters faster!
Happy Hump Day!
3:52 on the row, then got 2 rounds + 14 thrusters @ 24/16
944m in 3.20…went out waaay too fast & gassed
3.37.8 in 1k + 2rounds + 20 thrusters + 5 swings @ 16kg
Next time will go sub 3.30 for sure: monkey-arms-power!
woops, that was 3:24…. iphone fail.
Just checked my spreadsheet, that is a 3 second improvement from 2-6-12 when we did a 1k row.
Isn’t it amazing how easy the first 200m are compared to the last 800m?
-Kevin
3:51 1k
3:20 was 892m
2 rds 7 thrusters 1pd
4:29 row
3 rounds exactly 8kg for thrusters and 12 kg for swings. Should have gone heavier for both
Checked my records – 1k @ 3.37 is a PR, 1st PR at CFM! Still, I feel I can blast that.