Nov 16, 2011

111711 THURSDAY

A reminder that fundamentals is on 03 0830 - 1030 Dec 11. This course will help you refine the basic movement and understand CrossFit in more detail. Click here to register.

Coaches, standby for lead up training next week and the week after thanksgiving.

More info on the IMCF games will hit the streets next week ..... get your game face (and chucks) on

Three rounds for time:

Run 800m or Row 1000m
Parallette pass-throughs x 15 (see video)


 

29 comments:

Rich M. said...

Some may have a hard time with the shoot-thrus....if you need to scale this one, you could "walk" through. Watch the video again....look at the lady closest to coach once he starts calling cadence...as she gets tired, she walks through instead of lifting her feet off of the ground. Important pieces are ensuring full hip extension/ opening and full depth on dips/ push-ups.

Brian S said...

This looks like good fun.

Alex E. said...

The best tip I can offer towards the return stroke of the pass-through is to think of your muscle-up transition. Focus on throwing your head and chest forward while explosively bringing your hips and feet under you and back.

Rich said...

Looks like a good WOD.

Alex E. said...

For those of you looking for a goal for tomorrow. Shoot for 12-18 minutes. 3:00-4:00 for the run/row and the remainder for the pass-throughs.

scottnkelly9901 said...

IMCF Hohenfels:

Again, constrained by resources. Subbed 10x MU progressions (pull-up bar and green band) ILO pass-thrus.

19:15 - getting transition on last 5x MUs slowed me down

scottnkelly9901 said...

Note from yesterday...enjoyed the Rocky clip. We do have logs and we will have snow (Tues?). I'm now looking for a lumberjack saw and a sled!

Greg M said...

17:28 run, the rear pass through was my sticking point.

Rich said...

I could only get 10 on the last set. My armes were burning. Still a great work out, with the run.

Ed said...

17:21

I had to run an extra 200m on lap 2 because I misread the turnaround symbol on lap 1.

Good WOD, I like the new exercise ('skill' might be a stretch for me) mixed in.

james said...

14.24 - I unintentionally scaled the first two rounds to a 600m run.

Amber said...

Anyone else having trouble lifting their arms after this?! :) Just trying to lift a cup to my mouth to drink water is difficult! This was a killer!

Greg E said...

Good WOD,

3 x RFT @ 19:40 RX'd
1000M row
15 x pass throughs

Lance said...

Decided to go with the row...and coupled with the parrallettes work that was pretty similar to the row...full body smoke. As Rx'd 19:43.

Ross said...

3 x RFT @ 19:57 RX'd
1000M row
15 x pass throughs, jammed my toe on the second set, I know hate pass throughs...

Rich M. said...

16:43 RXd. Lots of fun on this one.

Tiffany said...

18:23 with the 800m run. The rear pass thru was tough, I walked most of them. Great wod, thanks Alex!

Greg M said...

Lance - What is up with Gary Pinkel getting a DUI, I guess moving to the SEC is driving him to drink. He makes 3 million a year, can't he afford a taxi. This could get ugly for Mizzery.

Brian S said...

16:45 rxd. The last 400m was a killer. All uphill.

Lance said...

Greg:

Guess he was still celebrating the win over TX. I heard Bill Snyder was arrested for peddling Viagra and Cialis.

Scott said...

17:46

Ran on treadmill so it took time to get belt up to speed. No parralletts, so I used Aerobic Steps stacked up. I think it was lower than the bars, but probably close. I liked this WOD alot. Pass throughs got tough in rounds 2 and 3. I was hitting toes on pass back part and had to do some walking at end. Good WOD.

Mac said...

17:10, with the 800m run. Good pain this morning, mitigated by the refreshing sub-zero Kansas air...

Meg Smith said...

About 22:20 doing row. Waited on one round for parallettes and did 1/2 of one round on 20" boxes. Walked through on back pass for about 25 reps. Great WOD.

Greg M said...

Good 2 person Team WOD tomorrow, not as long as some of the smokers we have had in the past.

Noah said...

18:45. Rowed the first round and then ran the second and third. My elbow joints were not happy with this WOD.

Erin Anderson said...

Amber, yes, my arms hurt but I hope that doesn't stop you from coming tomorrow!
I would hate to wake up your family at 5:30 in the morning if you r not at the workout!

Jimmy S. said...

17:13 with the 800m run. Ouch!

Jay Luck said...

17:50 did the run vs the row.... didnt like the rear pass Alex

Amy said...

18:15 w/ run, Rx'd.