Oct 11, 2009

MONDAY 091012

7 rounds for time of:

3 Push Jerks 155/105
6 Pull-Ups
9 Box Jumps

Post loads and time to comments.

(If you are traveling)

8 rounds of:
Handstand 30 seconds and 10 squats


RW said...

Gruber does not open until 0800 for those that are working out in the morning.

Michael said...

Did 5K run in 22:44 (slightly better than Friday) followed by 4 rounds of 30 second hand stand and 10 squats.

J. O'B said...

13:50 (scl'd PJ to 135#)

Followed WOD with 5-5-5 HSPU using double band scaling method showed to me by Ryan. The first band is for resistance. The other band forms a harness.

Now I need write F100 Force Mgmnt essay. It's going to be a long day of staring at the monitor!

RW said...

Box Jump (for height) -

1 x 5 @ 24in
1 x 5 @ 30in
1 x 5 @ 36in
1 x 5 @ 42in
1 x 3 @ 45in
1 x3 @ 48in


metcon = 7:43 rxd (24in box)

CK said...

Decided to do the 'traveller's' workout today at Gruber, with some mod.

45 sec hand stands
10 air squats
5 laces to the bar

3 turkish get-ups with .5 pood KB

All I can say is that 45 seconds is a LONG time to be upside down!

Nice air Ryan!

Nick said...

Push Jerks as scaled
First two rounds 115
Second two rounds 125
Third two rounds 135 (failed on last one)
Last round 125

Worked on my overhead squat with Diane watching.. thanks for the help Diane!

D_E_K said...

19:04 scaled to 85#.

C.L. said...

1st ever WOD for me; excited to get started!
PJ scaled to 135#
Standard pull-ups
Box jumps quickly became step-ups after the 1st round

Russ said...

I actually did last Wed. 7 OCT workout today... (still playing catchup)

1000m - 2:40
Thrusters- 2:50
Pullups- 3:22
Total- 8:52

I'll get to do today's workout on Wednesday when I double up with last Friday's "Run 5K".

Thanks for the pain Ryan.

What is METCON?

Phil B said...

as rx'd: 7:45. used step-ups instead of box jumps on the 24" box. seriously, ryan, did you box jump 48"?? i think that's up to my shoulders...

craigrr said...

metcon = 8:42 (24" box)

RW said...

Russ - METCON is short for metabolic conditioning. It is CrossFit lingo for something other than an anaerobic type WOD or portion of a workout.

Jason said...

I missed Friday so I made-up the 5k. 3.27 miles in 23:59.

I've only been running twice a week since starting CrossFit, always fast, never long slow distance, and my times are just as fast as they were when I was doing long runs. Which is sweet, because at 37, running is no longer fun.

Back to the force mod paper.