Nov 8, 2011

110911 WEDNESDAY

5 RFT
16 one-handed KBS (53/35) (8 per arm)
Run 400
25 Back extensions

Unless you are Dan, then do half the work.. :)

Alternate arms at the top of each KBS if you can; total of 30 per round.

35 comments:

Amber said...

Reminder: If you ordered a jump rope bring your money (cash or check) tomorrow. I'll be there 5:30-6:30ish. Details on Monday's comments. Thanks!

Rich said...

Any interest in trying to get the dome open on saturdays for 2 hours??

Amy said...

My husband and I would love if the dome was open on Saturdays and Sundays. Sometimes the schedule does not allow us to get to the gym on certain days during the week. Also, we like the three days on, one day off concept.

Dan said...

Rich, yes! Would I be there every Saturday, no. But being able to make-up a missed WOD or add a rest day during the week if needed would be awesome.

Mac said...

Rich, I'm a fan of the Saturday option as well. While I certainly prefer knocking out all five WODs during the week, there are those circumstances that make that tough. Having a choice in a weekend WOD in the bubble would be great.

Brian S said...

Does opening on Saturday cost us anything during the week? I like the Saturday option as well.

Soraya said...

I like the idea also. Not sure I would be there every weekend, but I certainly would go.

james said...

subbed Diane 21-15-9 Deadlift@225 and HPSU

6.37

Ed said...

23:56 as Rx'd.

Bridget said...

I like the Saturday option, it would be nice to have one more day get a workout in.

Thank you Amber for helping me w/ my form & getting the jump ropes!
22:22

Greg M said...

23:21. This WOD was a beast. My lower back was cramping at the end. Nice WOD Dan-o.

Thanks for the help on form Lance.

Erin Anderson said...

23:30 almost Rx'd. (one round of back extensions on the floor because I didn't want to wait)

Rich said...

Let me get working on the opening of the dome on saturdays. I will keep you all informed. If you have any ideas on how to run saturdays let me know.
Thanks

Dan said...

5RFT:
16 x 53# KBS
400M
25 hip extensions

25:14

All you beasts that did 30 KBS/rd are my heroes!

Lance said...

Had to sub barbell "Good Mornings" instead of waiting for the GHDs on 2 rounds, otherwise as Rx'd...22:04.7, had to add the tenth of a second for Brian S.

As for KB swings, alot of people are riding the KB into a SQT and going too deep, hence, tight lower backs by round 3. Think of the swing as more of a deadlift...as the KB begins to come down, butt back first, not alot of flexion at the knee, and maintain lumbar curve...much like the starting position for the deadlift. As you get tired, keep your arms in contact with your hips/pelvis to get that extra drive as your hips open.

Lance said...

Wait a minute...we were only supposed to do 16 total KB Swings instead of 30?

Erin Anderson said...

The board said 15 one arm so we did 30 total on each round too.

Mac said...

21:23, as Rx'd...and I did 30 KB swings per round (15 each arm). I think that's what was posted on the white board...

Brian S said...

22:09 Rxed (or Rxed according to the board this morning). I followed the same plan as Lance and Erin:

30 One armed KBS (15 Each arm)
400m run
25 hip extensions

Jay Luck said...

19:15 ouch Dan thanks.

Greg M said...

Booo.... to you Dan-o.

I did 30 as well.

Greg M said...

All,

I think Dan owes us some Burpees!!

Anyone else think so???

Ed said...

maybe the burpee mile . . .

Mac said...

I guess we're just that much stronger after doing twice the work this morning...so that soreness in my lower back must be grattitude for realized potential.
And I second the call for burpee punishment.

Amy said...

Rich,
I don't know who is overall responsible for the running of the dome gym, but if Harney Gym is open on Sat/Sun from 0800 - 1700, why can't the dome be open the same hours? I know the dome is not manned every hour it is open, so what is the issue? Costs of electricity? Paid workers?

Noah said...

22:48. Felt like a slug today, especially on the 400m. Did the white board version, 30 of the swings and hip vice back extensions. Swings scaled to 35# for rds 3-5.

Soraya said...

I also did the 30 swings (15 per arm). Took a while at 23:00, but that included a small wait a couple times for the GHD. Scaled KB swings to 20# because that was what was available in the corner I was in.

Rich said...

23:34 RXd. I did 30 as well. Due to my jacked up hand, I did them all two-armed. Dan, I echo what I said this morning. That sucked and since we all did double and you only did 16...you suck!

Do burpees until I get tired or you seek Pukie...which ever comes first.

Dan said...

I leave my ego at the door. I'm a little surprised I'm getting so much grief for "scaling". One must know their limits... If it had said 100 reps on the whiteboard, I still would have done 16. How many would you have done?

Oh, and I'm in for some burpees. I say we wait 'til after Friday's WOD to make sure they really count.

Jess said...

So having limited options on my kettle bell size (24kg or larger) I opted to scale this to 10x2hand KBS with the 24kg as this was quite heavy for me and I really need to ensure my form was correct. Subbed box steps for 2 min in place of the 400m run (failure to plan ahead and bring appropriate workout clothing and shoes) All in all I still managed to complete this in 27:30 and feel worked over! Good WOD today!

April said...

19:26 ... only 4 rounds, my lower back was NOT happy.

We could move our usual Friday group WOD to a Saturday group WOD, we would be less time constrained, less disruption on individual morning schedules, and minimize the time they have to open the bubble. Or we could have Benchmark Saturdays... strictly Heroes, Girls, and named WODs.

I can't guarantee I'd be in every Saturday, but I would be there when I could.

Jimmy S. said...

25:40. My lower back hates me. Scaled to 35 lbs; used both hands for 30 KBS on last 2 rnds.

james said...

Dan - same conversation I had with Greg ....I think you have the doctrinal high ground

Greg M said...

Yes, but not the moral one.

Meg Smith said...

I think Saturdays would be great. Personally I'm a big fan of team WODs on Sats, or what April suggested with the benchmarks/1RM. If we can get MWR to agree to a few hours, I think we can easily get the place manned.