Feb 6, 2012

020712 Tuesday

General


Ed and Colin have their seminars coming in on Wednesday at 0600 to do some basic movements and a workout - it would be great if one or two trainers could help them out between 0615 and 0630.

AMRAP 15 min

500m row/400m run
15  sumo deadlift high pulls (75/55)

The video shows both bar and kettlebell sumo deadlift high pulls. If using a KB the weights would be (53/35).




Jamie Z's 0530 Class

Row 10x 100 w/ 15sec rest between 100s

35 comments:

james said...

Mark@doubleunders

I think this one is the best

http://www.youtube.com/watch?v=gV1NfxgmzT4

Alex E. said...

Ed - If you need help let me know. I am in there during that time.

scottnkelly9901 said...

IMCF Hohenfels:

4rds + 200m (run)

Weather was a significant variable (8° w/ light snow fall) but always good to challenge in any condition

Mike said...

5 complete rounds.

Good workout

Greg M said...

5 rounds + 250m run.

Rx'd w/400m

Good group this morning, I was chasing the rabbits again this morning. Good job Derek P, Ed, John and Colin.

james said...

5 rounds + 350m - subbed push press for SDHP

Ed said...

I was part of the crowd Greg mentioned above - he finished about 20 meters ahead of me.

5 rounds + 230m run; Rx w/ 75 lb bar and run.

I doubled up with yesterday's workout and did the 5 rounds of 45 DU and 30-sec L-sits. It looked a lot more like 3x 10-sec l-sits per round for me. Finished in 11:54.

james said...

mmm so Ed what you are saying is that Greg is actually a bunny

Jess said...

3 rounds plus 200 m run. Thanks Greg for the form correction! This was my first Rx WOD!

Ross said...

5Rds

Dan said...

4+375M

Tony said...

4.5 rounds w/KB

Noah said...

4.5 rounds with the row.

Two things I truly despise in this world...clowns and rowing.

Tiffany said...

4 rds + 350m run Rx'd with bar

If I could just get through the weight reps unbroken I'd be much happier.

Tracy - Welcome to IMCF!

Greg M said...

We are still looking for more people to start with us at 0545. The group concept is what makes Crossfit special so come on out and join our group start.

Not to call anyone out but Tiffany and Erin, we would love to incorporate you guys!!

Ed said...

James - I think Greg becomes bunny-like after 75 SDHP reps . . . maybe we should get him ears and a tail.

Greg M said...

Ed and James - I think I am a turtle who is now running on Paleo fuel only. This is giving me better fuel economy, RPMs and Horse Power.

Paleo Rocks!!

Tiffany said...

Hey greg - you know bears eat bunnies for breakfast right? Are you sure you want us working out with you?

scott said...

500m row as rx'd
5rnd + 100m

Brian S said...

Started with Hang Power Clean this morning did 5 sets of 1RM at 165-185-195-205-210(PR).

Followed with the workout and did 6 Rds Rx +50 meters.

Closed up with Romanian Dead Lift 4 rds x 10 at 75-75-95-95 lbs.

Alex E. said...

5 rounds plus 350m RXd.

Fun times.

Erin Anderson said...

Thanks for the invite or "encouragment!" I worked very hard today so that Mac wouldn't lap me!

4 rounds plus 240ish run.

Nice Job RXing Jess!

Matt, really hoping you are ok!

Greg M said...

Nice Job Brian, 6 rounds and change is smoking!!

Greg M said...

Tiffany, this turtle is ready for a bear challenge. I am already trying to chase the darn rabbits, I might as well work on bears as well.

Erin Anderson said...

Hope Tom is feeling better, sorry Matt is fine.

Kay said...

5 rds plus about 300m, using 53# kb for the SDHP.

Mac said...

5 rounds, with 1:30 left on the clock. Looks like Tom will be ok, with some rest and "better living through chemistry". A little reminder that things can happen when you start throwing weights around quickly.

Doug said...

5 Rounds + 100m row as Rx.

Since I'm a runner, I decided to row. The row/SDHP back to back is brutal - which is good!

Lance said...

5x1 HC...195, 205, 215, 225x2(F)

Today's WOD chopped to 10min with row...3 rounds+350m. Hamstrings were screaming.

45 RDL@70#

Arod said...

4 and 1/2 rounds @ RX, kept breaking my rhythm on the SDHP's :(

Bridget said...

Nice WOD! Joined afternoon crew
I did today's first followed by yesterdays... SMOKED!

15 min 4 complete + 250m row
35 pd KB I liked keeping my form & control watching other w/ the bars noticed lots of uneven arms.. just saying. ; )

5 Rounds 13:19
45 DU's round 1,3,&5 cobbled together 90 SU rounds 2&4
15 P PT's some I did the dips w/ PU..

Jay Luck said...

Mark and jarad r sitn next to me at the armor social where I'm steeling food before Spanish class. The had 4.5 rounds this morning. I had 5 with 50 meters.

Jess said...

Thanks Erin!

Jimmy S. said...

Endurance: 25 x 25M swim on the minute; avg of 22 sec across all intervals

IMCF: 4 rnds + 400M
SDHP form killed me. Not bad on the way up, but the way down was terrible.

Jake78 said...

4 rounds plus 161m of my fifth round on the rower.

Completed at 1330.