Mar 1, 2011

030211 WEDNESDAY


"The Evolution" by Crossfit By Overload from crossfitoneworld on Vimeo.

0530/0600 Class

RFEES

ADV(3-3-2-2-1-1)                  INT(3-3-2-2)                                  BEG (3-3-3)

Then

AMRAP (12 MIN) Row 400m, 20x Pull Ups, 20x Box Jumps

Open Gym

Warm-up Muscle Ups or Progressions

 then……..

150 Double-unders
Thruster, 30 reps 135/85
30 Chest to bar pull-ups

26 comments:

Dave Hudson said...

My hip flexors hate Rich right now.

That is all.

Rich said...

My right rib cage hates Rich right now too!

Rich said...

As per the norm, subs for DUs is 3:1.

Frank said...

One of your distant members here. Curious as to what RFEES means?

james said...

Frank - rear foot elevated split squats

http://www.youtube.com/watch?v=Sz7D44aAPKk

James

Frank said...

Thanks!

james said...

so the double unders sucked - lucky I escaped them to knock out a few light thrusters - if I ever become a third world dictator ( Maybe the imperial ruler of New Zealand when we annex it) I am going to use 135lb thrusters as a means of punishment and subjugation - persons caught breaking curfews etc will simply be given the bar, a number and a 3.2.1...go

14.53 btw

james said...

one other thing - if you get the chance go outside and listen to the noise that comes out of the bubble in the mornings - its inspiring - yelling cheering, whooping, bars crashing around

Matt said...

20:15. Subbed DUs but am showing signs of progress as I got 3 in a row at one point. Small victories. Subbed thrusters to 115 lbs, but there was no subbing the misery that came with it.

This one is for Neal and/or Dave. What is the sub for victory?

Mark said...

Matt, Sub for victory...consistency. Embrace the suck.

On another note, we are up to about 10 participants for a Coaches Prep Course. Coach Rut himself in one of them, so there is great potential for this event. Still working potential dates, but I'm thinking late May so everyone has the chance to scrape together funds.

james said...

Mark - if its a matter of being one or two people short of what you need to do the course - I will probably get a second job as a walmart greeter or something - keep me updated.

Sub for victory - peace with honor!!

Bryan said...

14:27
scaled thrusters to 95#

Noah said...

10:51. Thrusted 95# and the jumps were about 70/30 DUs to singles.

Dave Hudson said...

13:29 Rxd. Those 135# thrusters really did me in. Strung together 7 to start, then 5, then 3, a 4...etc.

Ended up doing 30.5 CTB pullups. On my 30th rep, chest didn't hit the bar, so had to do another one.

And Matt...In war, there is NO substitute for victory!

Translated to CrossFit....In CrossFit, there is no sub or scale for victory! You've just got to DEFINE that victory.

Gary P said...

17:20 doing the workout at home. . .two days in a row with an alarm malfunction. Regular pullups because CTB on my Iron Gym would make me eat the door casing. I did all 150 double unders and that was 10:28 of the time. Maybe 10 times I put two in a row, but other than that it was reset and jump again. 95# on the thrusters as my lower back tells me I "cheated" on the deadlifts yesterday. Better to be able to work out every day than get hurt being silly. See you Friday as Lisa is planning to run in the morning tomorrow now that the weather is passable. I will still start at 0530, but in my basement.

Greg said...

14:52., 95lbs on Thrusters, 75 DU, the rest singles.

james said...

Dave - brother!! you did 30 CTB - its a binary exercise 1 point if you did it 0 points if you didn't!!

Dave Hudson said...

James - not sure my big dumb animal brain can keep up with your new math. Are you speaking Australian?

Mark said...

12:30 Scaled. 95lb thrusties.
DU's would go a lot faster if I didn't have to use a slinky for a rope. Forgot mine today. (I'll have camembert with my whine, please).

Kay said...

10:16 - about 1/3 of the jumps were DUs, and the rest were singles; my bruised hand is still recovering from all the whipping from Friday's WOD of 1800 team DUs; used 65# for thrusters.

James - I agree with you about the noise from bubble gym; how inspiring! How can anyone not want to join in on the fun?

Neal said...

14:02 as rx'd. Thanks to Wilson et al for willing me through that one...the thrusters (and the pull-ups) about killed me.

And yes Matt, while Dave beat me to it..."there is no substitute for victory!" Btw, how's the cow?

Rob said...

9:54 as Rx'd;

The 'long pole in the tent' for me was the thrusters. My strategy was to treat them like the 135lb thruster from 7's Full a couple of weeks ago. Today I attempted sets of 7. I got 7-7-5-3-4-2-2. I didn't quite make it, but I got through it. On the pull ups, the butterfly actualy is pretty easy to get to chest level. It's a natural motion to get that high with just a little more effort.

...how's the COW? ...are you serious? How about all of you start 'The Days'!

...my apologies, I couldn't resist!

Stephen said...

16:36 for today. Had my first DU today the rest were singles. Scaled to 65lbs for the Thrusters. Used the medicine ball to work my form. Getting there.

Then came the pull ups and I hit the mental wall. Thanks to Rob for pushing me through that last set. Still using the blue bands, but feel that I am getting closer to doing the real thing. Overall, great WOD.

See y'all on Thursday

rett.burroughs said...

Hey James,
Your Australian? Hmph! I thought you were Austrian...Who knew.

First 40 DU in a row. AYYYIIIIIEEEEE!!!! Progress.

Got some new stuff added to the musAc for tomorrow.

kyle hogan said...

12:02 Scaled. I knew I had to go 3:1 from the onset, and tried 135 but after 3 reps I knew it wasn't going to happen, 95 lbs. CTB no issues.

Scott said...

11:13. I subbed 3 X Single for Double Unders [i used to only sub 2X]; also scaled thrusters to 95# [will go up higher next time].