Wed 18 Apr 2012
Wednesday Skills & Drills
Posted by B-boy under Skills and Drills
[57] Comments
WOD
“Nail Bomb”
400m Sprint
50 Kettlebell Swings (24/16kg)
40 Walking Lunges
30 Pull-Ups
20 Burpees
10 Pistols (alternating)
5 Handstand Push-Ups (comp style)
400m Sprint
5 Handstand Push-Ups (comp style)
10 Pistols (alternating)
20 Burpees
30 Pull-Ups
40 Walking Lunges
50 Kettlebell Swings (24/16kg)
400m Sprint
28:17
1 pood KB, jumping pullups (45+25 plates), red box pistols, red box 2:1 modified HSPU
that was a rough one
Once – long, long ago – in a land far, far away – I considered myself an endurance athlete. Any illusions that I had were dispelled today…
Struggled and got through at 25:45 (mod) – just amazed by people like EJ and Mike who have the skill to Rx that. That’s a lot of skill…heart and skill.
Rest Day. Got my ass handed to me this morning with my first batch of Spring allergies.
24:08
KB 24kg, stripper pole pistols, 45 & 1 abmat on HSPU
Vikram you are equally inspiring. Comming in every morning with a great attitude and working hard. Keep it up.
27:43
Cannot stop thinking about mental toughness and working through a WOD like this one. Turning off the pain, pacing, visualization, just plain being EJ. I constantly strive to work through and I am constantly limited mentally. I have to work harder.
27:38 with scaled pistols. I held a light KB for counter balance.
27:07 modified on pullups (jumping after a few regular), regular HSPU, pole pistols, and 40 lb kettles. Another humbling workout.
29:21 with lots of modifications
I had nothing this morning and felt at about 50%.
Then I remembered my college coach (and that was quite a long time ago!) always telling us to give 100% of whatever we had.
So even though I looked pathetic this morning, that workout got all 100% of my fifty.
25:49 – KB @ 16kg, pistols on the red box, sub 3x pushups for HSPUs and had to jump on pullups after some regular.
very humbling…and inspiring to watch those who Rx’d
28:15 modified. Real tough, when are these strength days I keep hearing about but missing?
25:31 scaled – jumping pullups, stripper pistols, 3:1 pushups subbed for HSPU
Swim tonight.. My legs are tired! Need a rest day
I call this “Pistol Goat Bomb”
29:10 with counterbalance pistols, rest rx
I kid you not, I fell over on pistols 2x as many times as I successfully got out of the hole but I was determined to continue and not use a pole which is a lot easier for me, probably spend 10 minutes+ just on trying to get 20 pistols, no exaggeration.. as EJ always says check your ego at the door!
On the positive side, my first unbroken 50 KBs felt like a breeze and nothing else really slowed me down; guess that makes my time even worse haha
30:45 with modifications.
Was so burnt out after this, I went home, passed out on couch for a bit and made it late to work- thanks “Nail bomb”
-Jenn
24:21 rx
12×3@215 squats on the minute
Not pretty at all. 34:04. Modified quite a bit. Mostly jumping pullups, pistols on red box and 15 pu instead of hspu’s. Brutal.
25:48.
Scaled pistols [stripper pole] and HSPUs [1 abmat]. If I was doing pistols as rx’d, I would still be there…
@JB, I definitely passed out on the couch afterward as well. Nail Bombed.
Good work 7am.
Glad I’m doing this at 6:30pm so I can go home and be in bed by 8:30! Thanks for the warning.
Also, great attitude, Brooke! I will definitely remember that on the days I just don’t have a lot to give, instead of not showing up at all.
My favorite hobbies, intersecting yet again:
http://www.youtube.com/watch?v=mgFzrApSNcc&t=16
@Jared: respect the tuck.
The tuck may have shaved a few minutes off my time. You better believe that the tuck will be used often from now on.
@jared/brad: respect the hair.
shirtless summer wods > the tuck.
forgot the funny interaction I had on one of my runs where a woman shouted out from her car window; “you gonna get a cold!”
unfortunately shirts off doesnt help pistols
after the heat wave we just had, I think it will be mandatory for shirtless WODs or else you will overheat. Eric will have a shirt bin for when you walk in the door.
press
75(5)-80(5)-85(5)-90(5)-95(5)
too tired from the wod to go any higher
i’m confused. what kind of “tuck” are we talking about here? like, crying game “tuck?”
@sassypants: it’s a hardcore shirt tuck that usually takes place at the commencement of the WOD to signal that “shit is about to go down.”
Shirtless WODs by Lederman. 60% of the time, they work everytime.
Hair, respected.
21:07 rx’d
*1st set of KBs unbroken
Thanks for the love guys – will definitely start incorporating 6AM every so often!
On a random note, I’m restarting my tumblr webpage about all things CF. Shamelessly plugging my site, but I thought by sharing my experiences, as a coach and athlete, it might serve as resource to de-mystify the questions I once had as a newbie, inspire our ladies to continue to believe that “Strong is Beautiful” and dig into some of the thought processes that go through our heads preparing for the 2013 Regionals! Feel free to comment (be gentle) or ask questions
http://mizsmylez.tumblr.com/
Luckily I have theatre tickets tonight, this WOD looks like a doozie =( See y’all tomorrow!!
18:03 rx’d…thanks for the push pmidge
This is my dream WOD!!!!
AND I actually have a picture up on the site! Bummer I can’t come…that sucks! Hopefully we have another one like this soon, these types are my favorite!
Back in town tonight, back to CF tomorrow!
-Megan
rest day for me, but just listened to Rage “Calm Like a Bomb” in honor of you guys hitting this one today. Yowza
Back squats from Mon done as 3-3-3-3-3-3
115-125-135-135-140(f)-140
on the f, during my second rep I came down too quickly and fell forward a bit, couldn’t get my weight back on my heels so I bailed.
PROGRESS: The last time I did back squats was on 4-2-12 and we did 5-3-2-1-1-1 and my weight was 115-125-135-140-145-145. Feels good to get a 3RM right up by my 1RM.
Then I threw 115 on the bar and did max reps – 9. This is called a backout lift that a strength training buddy of mine likes to do to. I dig it. This also is a good reminder of the progress I’m making toward a 5RM 3/4 Body weight BSQ.
DU work – started a clock and timed how long it would take to beat my previous PR of 21 consecutive DUs. 1:06 later I had 28. I found this an effective way to drill my focus on this exercise.
Weighted pullups – 5-5-5-5-5 done as 25(f)-10-15-15-15.
1 min ab plank plus 10 spidermans (each leg) to close out the day.
EJ – your blog is pretty dope.
Young Kevin, are you done counting? I don’t care for this turn of events at all.
@Baston: I’m never done counting – I have an excel sheet with every rep I’ve ever done on it since joining the box.
However, I find that when I workout outside the box, each rep isn’t as powerful. I don’t push myself as hard, and I don’t get that big goofy grin on my face looking at guys like you blow my mind.
So, if you see me counting a workout on the blog, it means I did it where I belong – in the box sweating, sometimes bleeding, and always smiling alongside you guys.
Basketball instead, so sad – NOT!! Pistols suck
always remember it is important to stimulate inside and outside of the box…..
Thank you for the clarification. Carry on.
24:48, scaled pistols to 20 AS & and rowed instead of the run (400m)
27:25 felt this one all day. 24kg swings got heavy on 2nd 50.
my scaled pistols were pretty awful.
19:58 RX’d
32:56 w. stripper pole pistols… just like college
Regional events announced:
http://games.crossfit.com/workouts/regionals-individual
30:41
Total slugfest. But glad I powered through the allergies and showed up. Will probably pay the price in an hour.
33:06
16kg KB, Jumping pullups, pole pistols
15 hand release pushups on toes for HSPU
Capped at 30 min mark; 20 KBS and 400m sprint shy of finishing.
KBS with 8 kg
Sub ring rows
Sub stripper pole pistols
Sub 15 girl push-ups
This has been a humbling/frustrating 3 day series for me. Hoping a rest day tomorrow will help clear the cobwebs in mind/body.
EJ – thanks for sharing your site! Loved reading through it today and especially loved the photo of you three very inspiring ladies in October 2010! Looking forward to more posts!
32:19. Just feel like I’m getting slower not faster. Frustrating.
12kg kb
30 kipping pullups. These were the huge hangup. They just take me forever
Stripper pole pistols
HSPU – full ROM with Coach B assist. So different than with abmats. I don’t know how you people do these Rx’d. Props!
DNF rx’d. Looking at everyone’s times now, I think I should’ve just finished. Got through 15 KBS in the last round.
27:05 FML
16kg KB, pistols w/ pole, ab mat HSPU (couple were negatives)
DNF. Sore as hell.
went over 32:00 minutes, didn’t do last run.
first night slinging the 24kg donkey dick.
29:27
16kg KB Swings
Pullups RX
Pistol Squats with pole
Subbed 5 wall walks in the 1st rd & 15 push ups in the 2nd rd for HSPU’s.
17:49 rx’d
our household loves pistols!
Unfortunately, that is about one of the few things I can do as Rx’d these days.
21:30 something
Here comes the list of subs:
8kb leftie KB
30 14# wall balls instead of pull ups, which interestingly took longer than I think my pull ups (when I was doing them) might have taken. I hate wall balls, I figured I might as well face my demons.
leftie 3/4pd push press
Thanks Brendan for letting me have a pre-wod nap.
31:00 with lots of modifications…. today’s WOD was definitely a humbling experience… gotta keep working!
definitely inspiring being around people that are killin it…
18:28 rx’d
Jasen put out a fabulous effort at the end of that dreadful workout. It was very obvious to all of his cheerleaders that he gave those swings with the heavier KB his absolute all. I also loved how everyone rallied around him… even though he hates when people watch him and tell him to go, go, go just like I do
As always, the 8:30 class was super impressive as a whole. I’m a big fan of you guys.
I worked on some light snatches tonight and overall was really frustrated with my speed under the bar.
I worked up to 113 and then my speed under the bar went bye bye. Only 40lbs under where I left off. Humph! My body feels all sore and out of sorts too so that probably didn’t help.
I have lots of work ahead of me… but I Love It!
AND best for last.. Brendan absolutely demolished that workout. What a machine that man is. – 16:49 RX. That’s my boy.
27:27
pistols w/ pole
jumping pullups & rings rows
regular pushups for hspu