Wed 11 Apr 2012
Wednesday Skills & Drills
Posted by B-boy under Skills and Drills
[54] Comments
WOD
“Big Fat Helen”
5 Rounds
400m Run
21 KBS
12 C2B Pull-Ups
32/24kg
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- Wednesday, Apr 11th, 2012 at 3:52 am
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- Skills and Drills
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What is CrossFit?
Cool Stuff
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Raphael – the 6 AM family salutes you (and your weight vest).
We miss Big Mike, Val and some of the regs. Great new additions though…
21:10; C2Bs got ugly at the end (16 kg).
40lbs weight vest for rounds 1 & 2. Walking on air afterwards
27:30
The hill is still a killer!
24:09 with 1.5 pood. C2B’s were better than usual, but not great.
Raf was a beast this morning. Nice work man.
That was awful. Not much in the tank this morning.
REMINDERS:
Happy Hour on Friday! Lots of new faces in the gym..come on out and meet everyone and enjoy a few drinks! This will take place after the 6:30pm WOD @ Kinsale Tavern.
Saturday birthday celebration for Eric S! Another reason to come out and have a drink. Everyone is invited!
Details for all future events can be found in the News/Event Section
EJ- you beat me to the punch!
I’m assuming there is like an 11 minute cap on this workout?
20:07 at 16kg
C2Bs required jumping after the first round
nice job 6am – particularly anyone wearing a weight vest
24:42 at 16 kg
Some C2B, most regular kipping
7 AM with some strong performances
What a beast. 25min jumping pull ups at the end with more jump than pull.
25:30 with 1.5 pood (and jumping pullups last 3 rounds). Ouch. No endurance.
30:55 RX
money pic of EJ there
30:35 – drained
KB rx’d – shit is heavy – only doing WODS with this from now on so it gets easy like 1.5 pood
Reg pull ups
def rest day tomorrow, may do some bench press “practice”. we talking about practice, not a game!
21:44 @ 8kg. Definitely should’ve tried with 12. Therefore Rich and I will be going to tonights class for a redo.
Rich, you better not flake out if it’s raining!!!
22: 43
Moved up to 1 pood (thanks, for the push Eric!) about 2.5 rounds in. Ring rows.
24:47
KB as rx’d, but missed the c2b pullups. Love that we hold ourselves to a higher standard…rx’d has to be earned, baby!
Total knucklehead move as I focused on the weight and not the ROM. This is also why I’m addicted to this shit: it’s focuses on EVERYTHING.
@Ben, nice work this morning. Way to keep pushing through it and going unbroken through your KB swings. Keep it up!
Here’s to good nutrition:
http://www.cbsnews.com/8301-504763_162-57412379-10391704/pizza-hut-unveils-hot-dog-stuffed-crust-pizza-burger-king-offers-bacon-sundae/
a world class jerk, and world class celebration
http://www.youtube.com/watch?v=nOWcrqOSevs
and an epic oly video. this guy is sooo fast.
http://www.youtube.com/watch?v=ARL0QSn7s9s
What a contrast in post-lift celebrations – First is raw enthusiasm; the second guy wandered off stage looking for a bratwurst.
Am going to try to learn the Greek guy’s ‘jumping thumbs up’ dance routine for any new PRs.
22:47 with 12kg & jumping pull-ups
27:16
Did 4-6 pullups each round, then the rest jumping.
Did 24kg first round of kb. Then down to 16 for the rest.
22:49
12 kg KBs
Jumping PUs
20:27 12kg KBs, jumping pull-ups
-Megan
24:23 with 1.5 pood. Reg pull ups
Subbed 500 M row for the run.
22:17 at 24kg
PlugPilot- not only can you land fast-as-shit planes on the pitching deck of a ship at night in the rain, but you also did that wod Rx’d and finished like a minute behind me! holy crap you can swallow some pain dude.
23:55 Rx’d…..that hurt
17:49 rx’d. you said it, plugpilot
big fat helen can kiss my big fat…
28:43 rx’d
c2b were one at a time. thanks for the reminder to hump, ej.
24:12 rx’d
yeah, it hurt a lot. Happy to hit my c2b all the way through to the end.
*thrust. not hump. sorry. i’m ready for a drink.
64
24:01 1.5 pood.
Mikey, not only can you anesthetize the shit out of people’s consciousnesses but you also look great with your shirt off ripping the last round of pullups.
BG – amazing warmup today!
29:34 as rx’ed. Woohoo, can’t feel my arms!!!
Basically did Helen for 5 rounds instead of 3, so…..a slightly pudgy Helen?
26:12
400m run
21 kb swings @ 1 pood
12 pullups
3 rounds in 14:46 for a Helen benchmark. (1st time Rx’d)
Felt good to be back to 1 pood. The difference btwn 3/4 pood and 1 pood is amazing to me. Some pullups were C2b height but i can’t figure out how to actually get chest to touch the bar. Just something else to work on. Add it to the list…
21:44 AM class with 8kg + rings
21:55 PM class with 12kg + jump pull ups !!!
BTW Rich (6AMer) ditched out and didn’t join me for a redo. U suck Rich ! :-p
23:24
Run: incredible difference in using correct foot stroke!
KBS @ 8 kg: need to work on keeping back straight/chest up
Jumping PUs w/ 2x 45# plates: need to work on getting C2B
All said, still felt way better than I thought after vacation diet of sweet tea, BBQ, fried pickles, and wine. Time to get back on track!
20:06 rx’ed
hurt.
That was HARD
Very scaled. 22:44
Boooooooo Wednesdays
23:52
KBS @16 kg
Jumping pull ups… looking to develop my upper body strength so I can get some c2b’s… gotta keep working…
btw young kevin, at what number do you stop counting?
23:42 @ 1.5 pood. Need to make my pullups C2B as well.
23:34 rx’d
Nice job 5:30. I enjoyed the intimate class and working the WOD with Brad, Mikey, Brooke and Liz!
got a pukie feeling during the WOD..
Round 1 & 4 unbroken KB swings.
@Levi – beastmode!
@Mikey – you are graduating to 2pood! it’s happening…!!
24:05 modified to:
400M run on round 1, 2 minute row on rounds 2-5 (something was wrong, i coulnd’t run)
1 pood KB swings to about 2/3 high
jumping pullups
Sorry BG, had to modify, but at least I didn’t quit altogether.
Great 5:30 group! Strong work EJ, Brad, Mikey, Liz.
23:35
KB’s @ 16kg
jumping pull ups off 2 45lb plates
18:09
KB @ 16 KG
Jumping pullups
23:05
KB-16KG
dead hang pullups w/ a few jumping pullups mixed in
Badass photo EJ !
@ Globo
4 rounds:
Row 500M
20 KBSW (2.0)
Row splits: 1:34, 1:37, 1:46, 1:53
Weighted Pullups 3-3-3-3
50-60-65-70
26:00, 24kg, c2b pullups.
EXHAUSTED
27:05 Helen is a b!tch =(
Sub 1.5 pood and pushups. 16.20.
Everytime I do a wod, I leave dissatisfied w my total capacity. I want to be better.
dlede –
Cameraman: “Do you have a strategy?”
Mikko Salo: “Straight, as long as I got. Then, I fight the bad feeling.”
wish I could’ve let Allison’s kind words carry me through this, but instead for the first time in 7 months, let work take over. Skipped tonight for drinks & fun….not worth it. Goal: as small goal as is, I want to be up early enough to tackle tomorrow! Cheers!
Alicia, don’t be hard on yourself. Rest is just as important as the hard work you always put in. It makes for great balance and perfect excuse to have some fun
This was my second CF workout in years and all I can say is.. I made it.. but barely! It was very hard and took me about an hour to stop shaking. I’m about 15lbs heavier than I was a few months ago.. And I felt it in my pull-ups! I felt like Raphael with his weight vest hahah
All C2B Pull-Ups, 16kg, 28:09
I walked out feeling like I was on a completely different planet. GREAT 8:30 class. I felt so motivated by my workout buddies and pushed harder because of their company and encouragement. <3
Football season started and I can’t seem to stay away!
25:41
24kg KB
Jumping Pullups
19:56
16kg KB & jumping pull ups