Feb 16, 2011

021711 THURSDAY

General

Coaches practice is canned tomorrow it will be on next Thursday.

0530 and 0600 Class

Weighted  Dips

ADV (5-5-5-3-3-3)             INT (5-5-5-3-3)                    BEG (5-5-5)

Skill development: Kipping pullup

Open Gym

"Karen"
For Time:
150 Wallball shots* (20#/14#)

*For every time you pause after you start, Row 100m after you finish Karen; time does not include the row.

27 comments:

Matt said...

The row is a GREAT motivator to go unbroken.

Kay said...

A CrossFit WOD named after me would be "Sleep for 8 hours straight." Not looking forward to 150 wallball shots; maybe I'll try the "Kay" for time.

scantlinohana said...

10:11 with quite a few breaks. I only rowed 1000m due to a time constraint.

Neal said...

6:37 as rx'd (good push, Wilson). Took 6 breaks so rowed 600m afterwards.

Gary P said...

8:09 I didn't really take a break per se, but I let the ball bounce for the last 100 reps after catching it the first 50. I was pleased with my pace despite the bounces. After talking to Dave about whether letting it hit the floor constituted a break, I decided to row 2500 meters.

Gary P said...

By the way, thanks to Neal, Wilson and Rob who all "coached" me at various points. With people watching there was no way I was stopping.

Dave Hudson said...

BIG fan of "Kay." Definitely need to hit that WOD up more often.

7:44. Did the first 50 unbroken in a little over 1:30...and it went downhill from there. Had to row 600m.

Tomorrow's WOD will be a Hero WOD with multiple movements. Will need some assistance in the setup...brief will go at 0530; setup will begin at 0515 for anyone hard/stupid enough to be there that early. Any help in getting it all set prior to 0530 will be greatly appreciated.

james said...

Dave - I will be in early and get the setup started.

Gary - You ROCK !! your 2500m row is motivating!

6.49 and 800 metres this morning.

Dave Hudson said...

Just need to correct James...the word is spelled 'meters.'

Gotta keep that Aussie in line...

Wilson said...

5:36 as rx'd. Took 6 breaks and rowed 600m. This was a deceptively hard WOD. It really sneaks up on person. The turn-outs every morning are very motivating. Thanks again Dave for great programming, constantly varied!

Hoys said...

7:28 took 9-10 breaks, so did 1000m at 4 min.

Had some minor hearing loss due to Neal yelling in my ear something to the effect of "break's over wobbly legs"

Jim

Bryan said...

7:44 with 800m

should have scaled to get the medball above 8.5'

Rich said...

7:57 then 500meters. My row was pretty slow considering 1:58.

Matt H said...

10:15 w/ 700m row at 2:50

Kay said...

10:26 with an unknown number of breaks, so I rowed 1500 metres.(Saluting James!)

Matt said...

8:40 with an 800 meter row penalty. Ouch.

kyle hogan said...

8:54...wow quite a smoker....700m penalty....

Noah said...

Made up Wednesday's Again Faster WOD.

PP 35#DB (156)
Row (112)
Abmat (38)
Squat Clean 115# (16)
Total: 312

Greg said...

08:00, had to row 800 metres. I am going with James' spelling. I will be there to help setup.

james said...

The Metric Conversion Act of 1975 gives the Secretary of Commerce of the US the responsibility of interpreting or modifying the SI for use in the US. The Secretary of Commerce delegated this authority to the Director of the National Institute of Standards and Technology (NIST) (Turner). In 2008, NIST published the US version (Taylor and Thompson, 2008a) of the English text of the eighth edition of the BIPM publication Le Système international d'unités (SI) (BIPM, 2006). In the NIST publication, the spellings "meter", "liter" and "deka" are used rather than "metre", "litre" and "deca" as in the original BIPM English text (Taylor and Thompson, 2008a, p. iii). The Director of the NIST officially recognised this publication, together with Taylor and Thompson (2008b), as the "legal interpretation" of the SI for the United States (Turner).

Obviously this is what you were referring to Dave?

d25c0304-34b3-11e0-9476-000bcdcb8a73 said...

Started off with 4x800m run w/1min rest in between each run.
Times: 2:42, 2:47, 3:02, 3:07

Then I did the swimming WOD from a couple days back (4RFT 100m swim, 30 squats, 20 pushups). I scaled the swim to 50m, as I have never done any real swimming before. My time was 11:29.
My friend did the full 100m and clocked in at 12:48

Rob said...

7:16 with 800m penalty (notice how I out-witted both Dave and James)

Did first 50 unbroken, then 25 two times, then sets of 10 for remainder.

Jamie Z said...

I did the weighted dips for the following sets:
5x +45, 5x +60, 5x +75, 3x +90, 3x +105, 3x +123.

Last one was with a 70lb and a 53 lb KB tied to the waist.

Scott said...

8:45. With 400 meters rowing. I know I could have gone faster, my pauses were far too long. I did sets of 40,30,30,30,20.

Scott said...

8:45. 400m of rowing. I could have gone faster, but my pauses were way to long. I did sets of 40,30,30,30,20.

Stephen said...
This comment has been removed by the author.
Stephen said...

Great WOD! Time was 6:31 with five breaks. Had a great start and did the first 50 unbroken, but it went down hill from there. Need to work on my tempo.