Dec 18, 2011

121911 MONDAY

10 Min AMRAP

W/ Equipment

Row 250M
KBS x 15 (35/50)


W/O Equipment

Sprint x 200
CFSP x 25

Post rounds to comments.

23 comments:

Tiffany said...

4 rds + 100m shy of 1 row as Rx'd.

35# KBS slowed me down. I had to do 5 at a time for rds 3 and 4.

Ed said...

5 rounds + 250m row w/ 53 lb KB.

Erin Anderson said...

Learned so much today after the workout. Rich, thank you so much for taking the time to help me fix some technique.

4 rounds run/pu (poor form but unsure of what to do until lesson)

Review of what I learned from Rich for anyone else who is new.

PU: If you start to round the back at the bottom of the pu there will be bad position the whole way. So, abs and cheeks tight first then push up so no rounding from the start. Very different from my technique.

Abs on the machine: The back doesn't round on the way down or the way up. We are supposed to keep our midline tight and back straight the whole way. Again, very different than my technique.

Pullups: Head position, look straight ahead the entire time.

Debbie said...

Did anyone pick up my very bright pink jump rope on Friday?
5 rounds as Rx'd

Debbie said...

Did anyone pick up my very bright pink jump rope on Friday??
5 rounds as Rx's
Thanks

Jacob Heppner said...

There was a very bright pink Rx rope on the table in the Bubble on Friday around 6pm. I would check with the Harney gym lost and found

Julie said...

Debbie, I would check the desk drawer in the bubble. It is the top drawer and was full of jump ropes this morning. Someone was looking for the clock remote and stumbled across ropes. It might be in there.

Lance said...

At Crossfit United...4 rounds of:

15 KB Swings
Goblet Lunge with KB (50 ft)
50 DUs
Goblet Lunge with KB

8:14 with 70# KB

Alex E. said...

5 rounds + 250m as RXd.

Dan said...

4 rounds + 220M.

afterwards we tinkered around in search of our 1RM bench press. Pushed 285, which I was pretty happy with since I don't remember the last time I did a bench press workout. Now if I can just figure out how to squat as much as I bench...

Air Force Steve said...

Dan - Simple solution...squat more. Deadlifts won't hurt either.

Kay said...

I'm back after a week of rest ( ok, it was really laziness and the chance to sleep in). Back at the bubble, and I did 4 rds plus 210m row as rx. Great to see on the boards that we still have a good group coming in over the holidays!

Kay said...

I just read Friday's comments; thanks everyone! I'll still be here until Jan 6. We'll be gone for Christmas but will return on the 29th. Have a Merry Christmas!

Phowthi- as in "gee, he's got a phowthi mouth!"

Soraya said...

Debbie- just got here and your rope is here at the front desk drawer. I'll leave it here unless you would like me to pick it up and bring it to your house. Just starting workout, so post here or txt me at 808 778-0046 in the next hour before I leave.

Soraya said...

4 rds plus a slight little bit as RXd. That 35 lb KB was brutal on rds 3 and 4.

Debbie- Your rope is safe in the left top drawer.

Amber said...

Did some rounds rows and some runs as there was only one rower at this gym. 20 lb KB. As for rounds, I think 4.5 but can't be sure. I'm a horrible counter during workouts!

Noah said...

5 rds (plus a few pulls on the rope in the last 15 secs).

San Diego was great and all but being back in the bubble was nice.

Rich M. said...

5 rounds plus 250 row.

Kurt K said...

5 rds w/ equipment 53lbs KBS

Scott said...

4 rounds + Run 200 + 21 CFPU. Just couldn't get the full five. Man were the PU's tough. I am going to make my office do this one after the holiday for sure.

Adam "Big Helper" Latham said...

5 rounds with a 70 pound KB.

My shoulders were on fire the whole time, but I was pleased overall.

What really wore me out was chasing around my kids for the rest of the day.

Brian S said...

Made it out to WA state and did a 2.5 mile run at sub 7 pace then some sprints and air squats. Moving up to Whistler tomorrow to do some skiing as a workout. Variety is the spice of life right?

Matt said...

5 rds + a few pulls in the last 10 seconds. First rd @ 53#, last 4 rds @ 35#. Couldn't wait to practice deadlift technique after spending the weekend reading my new subscription to CFJ. Did some DL pre-WOD. I'll bet my 1RM goes up just from technique, next time CFT comes around.