Mar 29, 2011

30311 WEDNESDAY

0530 and 0600 Class

Front Squat

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

5x Rounds for Time:
30x Push-ups 
30x Supine Bicycles

Open Gym

6 HSPU 
12 Knees to Elbow 
24 burpee 
48 ABMAT sit-up 
96 squat 
48 ABMAT sit-up 
24 burpee 
12 Knees to Elbow 
6 HSPU

29 comments:

Greg said...

I am thinking of starting the ZONE eating plan anyone have any good info?

Air Force Steve said...

You can get Dr. Barry Sears' books for cheap online (try "Abe books" for used books). If you want to borrow a copy, let me know. "Enter the Zone" is the primary book ($3.64 on Abe Books), "Master the Zone" has the same info + a little more. "A Week in the Zone" is the equivalent of cliff notes.

Also, get a food scale...very helpful.

Download the "CrossFit Article 21" as well for a starter.

I cut 13# last year without trying too hard on the Zone. I've also gained it all back + 5# (on purpose)!

james said...

I zone about 80% of of my meals - based mainly out of the info in CFJ 21 - I don't weigh and measure - just eyeball.

james said...

Air force Steve - yes Thursday for next open WOD - as I sit poised by my laptop waiting for it to post

rett.burroughs said...

Greg,
The CrossFit Article 21 and a scale will do it all to get you started. It is pretty cheap on kindle for IPad.

down 17 pounds for me

METAL!!!!!!!

Rich said...

For anyone interested- I will be at the gym to do the WOD approx 1600. 3,2,1 go around 1615ish. Come on out...actually had 4 folks yesterday and 3 today...plus Scott was ahead of us by 30 mins and then Andrew and Steve 30 mins later...lets join up!!

james said...

http://games.crossfit.com/compete/workouts/deadlift-push-box-jump
its up

Gary P said...

Greg and Spence I won't be outside to run to the gym with you guys as I have to take the two year old for day surgery in KCMO to get a peanut removed from her nose. Peanut removal for time starting at 0730 on NW Barry Road. . . 3,2, 1 go Dr. Jernstrom.

Greg said...

After further research it appears the stale jump masters win the definition of time vs. task priority WODs.

Hoys said...

came in at 11:54 for today's wod.

Rich said...

I was 12:12 for today. Loved the HSPU band idea James!!! Thanks!

Rich said...

psmst
Sorry, that was Julie signed in as Rich! :)

Dave Hudson said...

To rest/prepare for tomorrow's competition WOD (and have fresh hip flexors), did a good warmup and 20 minutes of volume training on HSPU, plus some pistols (one of my definite goats). Got a total 25 head-to-deck HSPU...my most thus far.

Noah said...

14:25. Band assist HSPU at the end to ensure full range of motion(as my first six were feeble enough).

kyle hogan said...

16:37 as Rx'd....should have scaled the last set of HSPU as that was a 3 1/2 min event itself....

Greg said...

12:00

lmofu said...

Guess I'll be wearing Chanda's new skins tomorrow. Might be cool to try them out.

rett.burroughs said...

15:15

HSPU down to about half way. .... Ish.

Greg said...

I wanted to have my hip flexor's blown out, that is why I worked out today.

Wilson said...

10:21 as RX'd.

Scott said...

13:03. I used bands for the HSPU. Good Smoker...

monroe said...

13:50 Unbroken until the last HSPU's, which were ugly, partial ROM, full body spasms.

I'll be doing the Games WOD Friday afternoon.

Rich said...

10:32 today. Band assisted HSPUs on both ends because of the ribs. I think I was pretty sloppy on my last batch of KTE, but was happy with everything else. I liked this WOD.

Good news, we had 7 folks this afternoon. Scott and Jenn started a little later than the other 5, but they were there and did the WOD. We will keep trying to grow this afternoon thing!!

Bryan said...

13:11

slight pause for abmat avail...poorly executed hspu but worth the effort

james said...

James 10:54

Go the stale jumpmasters !!!

Edward said...

12:12 for me, finished up right with Julie this morning. My second round of HSPU were far from impressive.

Stephen said...

Well, I am deadline right now thanks to a pulled groaning muscle. I should have taken Tuesday off, but it felt okay and I pushed it. Took it easy today, but just did some Squats and it's still not ready for prime time. So, going to take another day. Good luck to all on Games WOD Tomorrow. Hope to be back in time for Fridays WOD.

Neal said...

11:45 as rx'd (kinda). Need better ROM on HSPU and need to actually do KTE rather than KTA (armpits, as someone called it).

Andrew said...

Couldn't remember my time for the life of me, but I know I was right behind Rich this afternoon...so it was around 10:45ish rx.

See y'all in the morning for open WOD 2. Sampled it for 3 minutes after today's WOD - 15 minutes is going to be five times as enjoyable I'm sure.