running clock alternating chin ups and db thrusters (25lbs/h)
perform 1 chin up the 1st minute, 2 thrusters the 2nd minute, 3 chin ups the 3rd minute on and on alternating movements per minute until you cannot complete the required reps for the exercise within the minute
post minutes achieved and reps to comments
I don't have dbs so I used 65lb barbell thruster
ReplyDeletecompleted the 19th minute with chins and did 10 thursters on the 20th mintue.
At CrossFit PEI with Coach Mike, thx.
ReplyDeleteCompleted the 22nd min of Thrusters, and did 17 reps of the 23 min chins.
Now I am recovering with some good'ol Newfoundland Caribou Sausages & "Blood Pudding"!. Thats right...
17min + 12 thrusters then shut it down, both pullups and thruster were taking a tole on my injured shoulder.... just when I thought it was good
ReplyDelete23 min + 22 thrusters
ReplyDeleteGot tough quick
Oh yeah,
ReplyDeleteMy wife didn't pack my gym bag properly...forgot my weighlifting shoes, otherwise I could have made 25 rds
I forgot to sign out. Somebody is a funny guy. Now I'll have to sleep in the car again!!!
ReplyDelete19 min +16 thrusters
ReplyDeleteGord, don't you mean the KArrrrrr?
ReplyDeleteNo 25lbs DBs, used 30lbs DBs
ReplyDelete19 Minutes + 12 Thrusters
(100 Pull-ups, 102 Trusters)
18min + 16 chins.
ReplyDeleteDone with G&K @ OPT. FUN!!!
Mainsite dl's: 405/435/455/475f/475f/455/455
ReplyDelete20min + 10 pull-ups (chest to bar on all pu's)
Weekend off.
14 minutes + 12 chins.
ReplyDeleteSensitive palms are still giving me fits.
21 thrstrs & 21 kcu's
ReplyDeleteleft shoulder is grumpy from ...HSPUs?... on Sunday. Took Ian G's advice & went until the pain said stop. Stopped when I started to break the rnds up. Hope this is only temporary. Too bad, this would have been a good one for me. Good work Gord!
Nice working with you this morning Ryan!
Is the immediate post-wod fuel counted in the daily blocks?
ReplyDeleteI know this was brought up a bit ago but I could not find the post.
PTS I believe it depends on what camp you're in. Robb Wolf eats whole foods after his workouts and counts his blocks, many times adding carb blocks from other meals to the post-WOD meal. James, on the other hand, has been prescribing liquid meals and not really counting the carb blocks in those meals. I'm not sure if he counts the protein but I'd imagine he is.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteDid some heavy thrusters before hand:
ReplyDelete225x2 245x1 265x1 275x1
21+11 thrusters
I fought hard for the 21 pull ups and I crashed and burned on the next set of thrusters. Canada West Qual standards on PU. Nice work Gord
22+16
ReplyDeletesubbed 65lb barbell thrusters
Geoff thanks for the response.
ReplyDeleteGood to see you back on into it Garage CF.
Did May 18ths WOD in 21:45, and I'm not happy with that at all.
ReplyDeleteGord--why would your wife need to pack your gym bag--I think she's pretty busy!
ReplyDeleteCFC team WOD - 5 rds of 1 min. Of: 25/hand Russian step ups onto 20" box
ReplyDeleteL pull Ups
9kg slam balls
12kg/hand KB thruster
GHD sit ups total reps-384
Team total-1778
David X- Geoff recommends "New Grips" gripsavers for sore/sensative hands.
ReplyDeleteShit Gord, someone doesn't like you. You're never going to hear the end of this.
ReplyDelete22 + 15
ReplyDelete~gm2
37/6'2"/195
ReplyDelete22 + 1 Pullup
Went into rounds 22 and 23 with no breaks. Hands busted open on round 23 so I shut it down. I may have been able to get 15+ on that round if only I had a pair of "New Grips"!
25 rounds right at the buzzer
ReplyDeleteeasy till about 19 rounds
best performance in a while
Thanks for the info on the new grips. I think I'll just tough it out with the cracked palms though, I dont want my big dawg status revoked because I'm wearing pot holders on my hands during my wods!
ReplyDeleteDoes anyone use logs it all or beyond the whiteboard to track these wods? It'd be cool to compare all these numbers being put up each day.
Welcome back, J.!
15 rds + 10 thrusters. Thrusters were the weaker of the 2 elements.
ReplyDeleteWay to go Todd - great performance!
Cannot squat yet
ReplyDeleteDid CFC workout
Diane 2:55
Previous PR 4:12
20 rds + 18 chin-ups.
ReplyDeletePost-wod: 10% bf 40p/40c
Tore my hand on the last round.. why oh why...
made it up to 16 thrusters
ReplyDelete19 full + 13 CTB pull-ups, used CTB pull-ups as I need work there. Big time. They just died out, it's like I forget how to do them after a specific amount of reps. Tough WOD.
ReplyDeleteDid it on Monday June 8th.
Should we consider CTB pullups the new standard for all pullup WODs?
ReplyDeletePullups 23rds + 17reps in 25th rd
ReplyDeleteThrusters 24rds + 24reps in 26 rd