CrossFit WOD (Page 13)

Rest 2 minutes between each round. Time each round separately.

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Time: 7:11

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Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Time 6:40 (this one was the toughest for me)

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Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Time: 4:47


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El Pueblo got me. I started out a little faster but couldn't keep it up. The rower was wearing on me real bad on the second round. I got my breath back into round 3 but I still didn't have much pep.

Solid performance!

Did Helen this morning

3 rounds
400m run
21 kb swings 1.5pd
12 pull-ups (chest to bar)

9:03

Wow, those chest to bar pull-ups really gased me, I don't feel like they slowed my pull-up time down much but I felt much slower on the run just because I was so much more tired. Definitely going to stick with them as my standard pull-up from now on.

Damn, 9min for all three rounds!?! That's intense.

5 min jumprope
12:40 3xCFWU
15 min (est.) WOD
Back Squat (Smith) 5x5
165;185;205;225;245

I continue to be frustrated that my gym does not have place for squats outside of the Smith machine, but also not up for a 45min round trip drive to go to my other gym to do a ~15min workout. The staff has said on multiple occasions that new equipment, to include a power cage is on it's way, but I'm not a believer.

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3xCFWU (subbed pullups with lat pulldowns) 11:19
WOD: 21 reps ea/arm 45 lb db squat snatch/42 pullups
15 reps ea/arm 45lb db squat snatch/30 pullups
9 reps ea/arm 45lb db squat
18 pullups 22:20

This one was a killer, can't say that I enjoyed it.

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Check out the vid for the dumbell snatch here: http://www.crossfit.com/cf-info/excercise.html...a whole lot prettier than mine.

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No softening of impact, I purely let it slam down pulling my stretching my shoulder out each time...as previously mentioned it was not fun, nor pretty. I would imagine the movement to be much cleaner with a KB.

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Edited by Zilla 2008-08-07 4:38 PM

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you say what!!??!!! Working for CrossFit Tucson...must divulge this most important (to me at least) input.

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Wow, congrats all around, good workouts for everyone. Things are coming along nicely for me, my garage gym is filling out, have all my bumper plates, o=bar, and power rack all set up. I'm also finding more time to make the drive down my CF Gym seeing as I get paid to be there now (woo-hoo). The day job is going quite well also and is very supportive of everything else I'm doing. My life is pretty near perfect right now!

Went for a morning jog, about 3.5 miles with some hills, didn't have a watch but I estimated my pace around 8:30/mile

Evening workout in my garage:
3x5 squats - 264lbs
3x5 press - 110lbs
1x10 ring push-ups
1x10 deadhang, chest to bar pull-ups

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Awesome dude.

From my blog:
The kb swings were pretty tough on me. I didn't have a problem doing them, they were just tough. They took everything out of me as I tried to do pull-ups. When I was done, my arms were about to explode. The run didn't bother me at all. I did it on a treadmill and left it running after the second round. It took too long to get back to speed after the first round.

Helen
3 Rounds:
Run 1/4 mile (8.5 and then 9 mph)
21 kb swings (55 lb db)
12 pull-ups

11:20

My buddy is building a crossfit home gym. I'm going to help him some. We're going to take photos, etc. He's got rings even! We just need to get a pull-up bar.

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Kiley, great job...you must have bottled up everyone elses crossfit mojo this morning...24 damn!

I flaked this morning, I got up...got to the gym, did 3xCFWU then started to feel completely exhausted, but I grinded out 60 of the 150 thrusters I was supposed to do and then packed it in. I messed around jumping rope/doing some core work, but just didn't have it in my this morning. Thank God tomorrow is a rest day. Looking at getting out on the bike some, but I have a pool party tonight that might keep me from an early wake-up.

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