Feb 14, 2011

021511 TUESDAY

0530 and 0600 Class

BEG = 12-9-6, INT / ADV =  15-12-9    

Burpee Box Jump (20/24),
Push Press (55/35 -  75/55 - 95/65),
Barbell Rollout

Then...

Skill development - kipping pullup.

Open Gym 

4 Rounds For Time:

Swim 100 yds
30 Squats
20 Pushups (Crossfit Standard)

Three lanes have been reserved at the pool.

22 comments:

Greg said...

Is there a sub for the swim?

Dave Hudson said...

Greg- sub for the swim would be run 400m; however, the point in this one is definitely to broaden your base, so we're definitely encouraging swimming.

It would be best for everyone to show at the pool earlier rather than later, as there is Masters swimming (not entirely sure what that is) 0530-0700. They do not have the ENTIRE pool reserved, but if we don't have folks in the pool, at the time, they can USE the entire pool, if that makes sense.

Also, for the afternoon folks - I can't be there due to grad school requirements - 1645-1745 there is a water aerobics class. Again, they don't use the entire pool if others are using some of the lanes, but it would behoove (love that word) you to start prior to 1645. (The good news is that the pool is open later than the bubble, so you're not cut off at 1800.)

Bill said...

I swim with the masters. And they have the last 3 lanes reserved every Tues and Thurs. There is usually about 15 people in the master group. You should be all set with 3 lanes as long as it isnt the last 3 lanes.

Air Force Steve said...

Anybody doing this in the afternoon?

Rich said...

Steve O- I'll be going in the afternoon. Not sure exatly what time, but as soon as we are done with the exercise for the day. Shoot me a note on my gmail- rich.martin95@gmail.com. Anyone else in for this afternoon???

Noah said...

17:39. To quote another Iron Major from earlier this year..."CFS pushups, thou art my goat."

Good workout, was able to avoid shallow water blackout.

Wilson said...

As RX'd, 9:52. Great programming by adding swimming - constantly varied.

Jamie Z said...

11:58 for the 0530 class WOD. Did 21-15-9 for reps, used a 24" box for the burpee box jumps, and used a 95lb barbell for the push press.

Rich said...

15:24. Good WOD Dave...that was a smoker. WILSON....what are you taking? There has to be a weakness!!

Rob said...

13:20 as Rx'd

Julie said...

16:40 Not bad for the worst swimmer in Kansas...huh James?

Dave Hudson said...

Wow. I knew I was a slow swimmer, but didn't realize it was that bad.

20:03.

Dave

james said...

Julie - okay I clearly need to rephrase that!! subsequently I did say you probably kicked my butt. Which as the 16.28 on my watch shows you did. So it is I who claim the title of worst swimmer in Kansas!

james said...

Okay Dave I just read your post - I amend that to second worst.

Stephen said...

I was that guy today. Sub with the run..18:55

jim, lesley, mikah & paige said...

as rx'd, 15:06. Good to get in the pool.

Brandon said...

14:14, sub'd the row due to poor planning on my part (no trunks).
I was able to go unbroken reps except for last 2 sets of pushups.

blaker said...
This comment has been removed by the author.
Bryan said...

14:13 as rx'd

Neal said...

Bad poster the last two days...

I went w/Hoys yesterday...as he said, best I can recall:

235-185(10)-255-155(20)-255-145(30)

Today's WOD: 15:00.

Scott said...

12:56. I had to sub Run 400m for Swim 100 Yd because I could not get to the pool before it closed. My small group is intent on defeating those evil Ahurustanis, and I think we were the last ones to leave the building last night.

Julie said...

Ha James! It is always in good fun! I guess I wasn't as slow as I thought, but my technique could use some working for sure!!