Apr 4, 2011

040511 TUESDAY

0500 Class

MMD #1 x 1
MMD #2 x1
5x 300m Shuttle Run          


Open Gym

5 Rounds for time
21 Sumo Deadlift High Pull (95/65)
21 Ring Dips

I will run a skill session at 0530 if you need to get your Sumo Deadlift highpull up to speed.

30 comments:

Rich said...

I'll be going Tuesday at 1600. James, you free for a class then?

james said...

Sorry Rich - I will be crushing the Shawnee bike trail for time then.

Noah said...

105 ring dips!! I think I will need to time myself with a calendar.

Andrew said...

Rich - I'm in for 1600 tomorrow. See you then.

Air Force Steve said...

1600...good time for a thesis study break.

lmofu said...

I think I will do sets of three dips until I max, then move to the bench.

Hoys said...

15:23. Think my SDHP got better in later reps....can't say the same about dips.

After Neal approached the limit of failure your on dips I think he intentionally was cutting himself.... how does a guy get so bloody from ring dips?

rett.burroughs said...

23:59 at 65#.

Those Ring Dips are hard! Boo ring dips.......

Edward said...

16:56 as Rx'd. Too much breaking up the sets of SDHP, probably should have scaled those back to get faster.

Gary said...

22:21 doing static dips in place of ring dips. Used the 95# on SDHP. I agree with Jim that SDHP got easier in late rounds, I am thinking that as I tired I improved my mechanics. I felt like I was cheating doing static dips until I actually did them. I was whipped. I can't imagine how I would have looked at the end if I started out with ring dips.

Wilson said...

9:41 as rx'd.

james said...

10:02 Rxed - both Sumo's and ring dips were pretty ugly

rob said...

13:33 as Rx'd; much slower than I anticipated, however I felt strong in mechanics; also, this is the first ring dip WOD I've done in about a year; I've been able to work back into it in part because of the mobility WODs by Kelly Starrett

The 'Army Strong' song half way through the WOD was well timed and inspiring; well done to our local iPod master (Rett?, Neal?).

James and Wilson were awesome on this today; great job guys!

rob said...
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rob said...

We will hold our first of two coaching clinics tomorrow morning from 0615 - 0700. This is in preparation for 16 April 11 Foundations, but all are invited even if you don't plan on coaching at Foundations. It's always good to work coaching techniques.

I sent out some documents this past Saturday; please bring hard copies of them along with your Level I book and pen/pencil. If you didn't get the documents send me an e-mail and I'll get them to you.

Rett and Bill are advertising for Foundations so you should see those announcements around. However, our best customers will come from your endorsement of CF. Talk to your family, peers, friends, ect. about changing their fitness program. All they have to do is send me an e-mail and I'll get them signed up.

I'll include a reminder about the coach's clinic in tonight's blog.

Dave Hudson said...

I'll also be hitting the open gym WOD up at 1600.

kyle hogan said...

14:52 used 75 lbs to try and ensure good form. rings dips are tough. Had to shift to the dip bar for the last 10 on rds 4 & 5.

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

Not as Rx'd-13:15; I used 53# for SDHP, and the band for practically all of my dips, whether static or ring dips.

Bryan said...

23:59...not 17:44. my watch must have stopped during the ring dips and started again. Rett corrected me. Thanks.

not sure if i will make it tomorrow...105 SDHP as rxd is giving me some serious low back pain. over estimated myself again :)

Matt said...

22:40 scaled to 75lbs on the the SDHPs.

monroe said...

10:54 Scaled: 75# and jumping ring dips. Jumpers not as taxing but allow full ROM

Dave Hudson said...

In my attempt to "taper" weekly toward the games (and my 4th consecutive day of high intensity), I scaled to 3 rounds...and in my 2nd and 3rd round, used the blue band for the ring dips. Chest and tris definitely hurting. Especially given that we don't yet know the Games Open WOD yet (i.e. our Thursday WOD), didn't want to totally crush my chest and tris. (Just watch...the WOD will be weighted lunges and KBS.)

11:13. Sad that Wilson's and James' full, unscaled workout took less time than mine. (Probably Neal's too, though he doesn't seem to post until 2000 or later now.)

Good-sized crew this afternoon...lots of motivation and pushing. Saw Kay giving some kick-butt coaching as well.

Neal said...

16:21 as rx'd. Thanks to the crew who yelled at me through that last set of ring dips (I use the term ring dips loosely)...that's an hour of your life you'll never get back.

Then I stayed around and got schooled by Rett and Bryan on free-standing handstands...Rett, especially, is all over it. These new guys are killin me...

Kay said...

My first CF coaching session was fun - it's a lot harder to coach than to just perform a WOD. Thank you Dave for helping me; I knew something looked wrong, but I couldn't put my finger on it. (It was maintaining the lumbar curve; I forgot the performance points!) Thanks James for the review this morning, too.

Dave Hudson said...

Oh, also did my 150 DUs. 2:20. Getting there. (Thanks for the help, Rich and Air Force Steve.)

elizabeth said...

19:09 as rx'd

Rich said...

16:52. I scaled to 85, so 10 lbs under RX...I'm happy with that. The ring dips were a smoker. Thanks Dave and mark Monroe for yelling at me for full ROM. Good WOD.

I'll add to Daves comment. We had 15 people do the WOD this afternoon. The crowd is getting there. the challenge is getting folks to be able to do it at the same time, due to family commitments, etc. So, I may need to remeasure my expectations. Regardless the community continues to grow, which is awesome.

Air Force Steve said...

17:30 w/ last 2 rounds using a purple, then red band. Props to those that did it Rx. Add another weakness to my list: triceps...and some thunder thighs I gotta lift!

Scott said...

16:07. Scaled weight to 85 lbs. Got first two rounds of REG dips. Had to add the blue band (with one knee) after rep 12 in round three.

Dips really got me on this one. Tweaked my back alittle. I couldn't imagine doing all of them as RING dips. Hats off to you guys.