Mar 20, 2012

032112 Wednesday

Skill / Mobility Work:

Open Hip Mobility

W/ Equipment
3 x 500m Row with 60 seconds rest between intervals

W/O Equipment
3 x 400m sprints with 60 seconds rest between intervals

Jamie Z's 0530 Class

Deadlift 1-1/2 BW
Bench BW
Clean 3/4 BW


Julie said...

I will be back in tomorrow morning at normal time. See you then!

Greg M said...

Ed, the gym will be open from 1500-1700 on Sunday.

Amy said...

I will do 12.5 Sunday!

Ed said...

Thanks Greg (and Meg on Tuesday's post) - I'll put in a weekend post with the hours and include it on the Games WOD post as well.

Greg M said...

I feel like doing a small METCON in the morning, to get some juices flowing.

scottnkelly9901 said...

IMCF Hohenfels:

6:41 (7:41 w/ third rest)

Then scaled Linda
15:05 @
3/4 BP
1/2 Clean

Greg M said...

Holy Cow!! I thought this was going to be easy. My legs were shaking between Rds 2 & 3.


Good WOD and good push from Rob this morning.

Scott said...

I morphed the Monday WOD for my JAG Minions.

6:16 for:

- Burpees
- Run 200m

I followed this with a little Kipping Pullup clinic. Got to pay it forward for all the great coaching instruction I received at Ft Leavenworth, KS

monroe said...

2:00, 1:55, 1:54 75% effort, damper on 3.5. I do this most mornings as part of my sustainment effort, along with pushups, pullups, situps other stuff. Great way to wake up!

Tiffany said...


This brought back memories of old college softball workouts. Good times :)

Matt B. said...

Got dressed and ate breakfast this morning, then realized I have a briefing through lunchtime. Put on PT clothes and hit the bubble before work.

Damper between 5/6.

Was going to practice DL and snatch afterward, but was surprised how smoked I was from a 6 minute WOD. And I was late for work. Glad I got something in though. Totally shapes the outlook on the day.

rob said...


Greg showed me a video that can be accesed from the main page for efficiency tips on rowing. The video along with some instruction from Greg was very helpful. Today was one of the best (if not the best) workout I've had on a rower. To get to the video go to the main page, 14 March 2012 ("Efficiency Tips: Rowing" with Matt Chan video). It's below the WOD which is Jerry.

Mike Anderson said...


Then I made up for missing yesterday:

Finished with 50 DUs. I'm going to get them eventually.

Doug said...

My morning WOD was the APFT. Glad to have it over with, so I can get back to Crossfit for the rest of the week. Scored a 300 with plenty of spare time on all events. Crossfit works!

Erin Anderson said...

1 min 15 sec behind Mike. Legs are still fatigued from Fri, doing tons of mobility too so not sure why.

Mac said...

1:36, 1:40, 1:47, set at level 10.
Definitely got the heart pumping more than I thought it would.
Am I the only one that thinks it's about three times more humid in the bubble than outside? Some diabolical plot by a sergeant major to get everyone outdoors for PT? Good training for the summer humidity, I guess.