sat, oct 16, 2010

BD Alex Duncan - 2nd place - "BushMan"- 15K rucksack run (35lbs), 5K rucksack run (75lbs), and 10K canoe

Testing:
Part 1:
50,40,30,20,10 rep rounds for time;
AirDyne Cals
Knees to Elbows


rest 2 hours

Part 2:
50,40,30,20,10 rep rounds for time;
Unbroken Wall Balls - 20/14# to 10ft
Unbroken Double Unders

post times to comments as total time - 1 score

59 comments:

  1. Congrats on the race results Alex!

    Coach, I know that Airdyne subs have been discussed on here before, my dilemma is that we have one but the monitor doesnt work. Should we hit the devil's tricycle for certain time periods or revolution counts, or sub the rower or hill sprints instead?

    ReplyDelete
  2. Finally took time to assembly my new GHD-bench!

    Sprints 50 m x 10-x8-x6-x4-x2
    GHD-sit ups 50-40-30-20-10
    Time: 17:50 min

    My everything on the front of my thighs started hating me around rep 30 the first round of GHDs, and the relationship didn´t improve as time went on. Afterwards I had to take a stroll for about 30 min to get my shit together.

    ReplyDelete
  3. Part 1 with Concept 2 Rowing instead.
    Time:24:55 min

    Part 2 with DB Thrusters 2x9kg & BROKEN DU.
    Time: 10:55

    All Thrusters unbroken :)
    DU Broken - Not there yet, my PB is 52.

    ReplyDelete
  4. Part 2 ONLY: 9:28 rx'd

    good to be back.

    ReplyDelete
  5. Part 1 31:42
    hand ripped up pretty good

    ReplyDelete
  6. Part 1 (subbed cals on rower):

    19:43

    Kte def. The limiting factor. Time constraints so part 2 after 1 hr rest.

    ReplyDelete
  7. part 1: 17:16
    part 2: 8:18 w/o DU's.

    still holding off on doing anything that aggravates the heel so no DU's today.

    ReplyDelete
  8. Part one only:

    17:15.

    I've been on a lag for the past couple weeks and am now caught up... abs are sore from L sits, GHD, and K2E. Good to be back

    ReplyDelete
  9. Part 1:
    12:48

    Done on airdyne with RPM meter. I did a rough calculation comparing 20sec row sprint in cals to 20 sec sprint in rpm. Row: 12 cal Airdyne: 17rpm

    So:
    50cal=71 rpm
    40cal=58 rpm
    30cal=45 rpm
    20cal=31 rpm
    10cal=15 rpm

    Definitely think I can the intended stimulus, best I could do on the golden eagle. This was a tough workout. Gonna be a quick 2 hours!

    ReplyDelete
  10. reversed order of wod- little time today

    total= 25:48

    part2: 8:29
    15 min rest
    part1: subbed cal on concept 2 - 17:19
    knees to elbows tough

    ReplyDelete
  11. Part 2:

    10:12

    Proud to say not 1 missed rep in part 2! Legs are toast.

    Total: 29:55

    ReplyDelete
  12. Part 2 after 4 hours rest

    Unbrokenish Thrusters 2x9.5 kg
    Unbroken double unders
    Time: 35:44 min

    Total of today: 53:34 min

    Got the first set of thrusters unbroken after a funny struggle (se video). Then I had serious trouble getting 50 ub dus. Failed a bunch at ca 10-15 and 2 times at 49! Come on! On 40 ub I was done and after 2 fails I had to break up the thruster sets in two but DUs where no problem after that. I got my ass kicked today.

    http://vimeo.com/15900424

    ReplyDelete
  13. This comment has been removed by the author.

    ReplyDelete
  14. This comment has been removed by the author.

    ReplyDelete
  15. DQ


    Using Airdyne: lots of foam rolling, and active release on knee has made it possible again.
    Screwed up Part2; didn't do du's unbroken- due to poor memory. Part 1 was 17:32, and F'd up version of part 2 was 7:42.

    ReplyDelete
  16. Whats up big dawgs! Have not posted in a while. Took 2 weeks off after USAW/CrossFit event, thought I would cherry pick part 2 today.

    9:09 as Rx

    Going on a 6 week oly lifting cycle, then provincial weightlifting meet... after that work on my running until the new year, then back on big dawgs to get ready a run at the 2011 games...

    Miss training with the big dawgs! good luck to everyone with their training!

    ReplyDelete
  17. scotthoadley@hotmail.comOctober 16, 2010 at 12:28 PM

    19:47
    Subbed in rower for Airdyne.

    ReplyDelete
  18. Part 2: 9:04
    Everything unbroken. Man are my shoulders BURNT!!!!

    Part 1 (on airdyne): 12:48

    Total Time: 21:52

    Good days work. Think I deserve a little gelato tonight!

    ReplyDelete
  19. Pt1-14:22
    pt2-9:42

    total 24:04

    donewith about 10min rest between.

    Welcome back and congats on the finish deejay

    ReplyDelete
  20. Part 1 = 19m30s subbed rower instead

    2 hrs rest

    Part 2 = 10m49, very broken

    Total = 30m19s

    ReplyDelete
  21. Part 1 subbed on rower
    23:43
    Part 2
    9:48
    total 33:31

    ReplyDelete
  22. Joey....sorry we weren't able to connect this morning.

    Thanks to Tim Hill at Crossfit San Ramon for letting us use his gym.

    Limited on time so had to do workouts back to back.

    Part 1: 18:24
    subbed rower for airdyne
    k2e's were rough

    15 min rest

    Part 2: 9:33
    round of 40 wall balls was the toughest. legs were shot. would have liked more rest between workouts.

    ReplyDelete
  23. Part 1 row cals: 24:18

    Part 2 : 12:01

    Score: 36:19

    K2E were slooww, need to learn how to do them better. Happy with the rows. Part 2 went well, no breaks/trip ups which was good, but probaly rested to long in between sets.

    ReplyDelete
  24. Part 1: no airdyne and rower was broken so subbed in burpees for cals. All burpees done touching object 12" over reach.
    22:18

    rest 20 min

    part 2: subbed kb thrusters 20#x2
    everything unbroken, only missed 1 du on rep 5 of the round of 30
    11:25

    total = 33:43

    ReplyDelete
  25. Hey dawgs,

    Update of the days wods down here in the south GA throwdown.

    Short trail run in the am
    Quick metcon sdlhp, kbs, bj in late am
    12 min amrap snatches, burpees, air squats suckfest

    I'm second going into day 2

    Looking forward to a max ground to overhead
    100m prowler push
    and 5rft row, pu, wb.

    Signing off til tomorrow

    ReplyDelete
  26. Part 1 - 21:54
    Part 2 - 15:05
    Total time - 36:59

    Subbed C2 cals on part 1. Not totally satisfied with my effort on this one.

    MUCH happier with part 2. I honestly had my doubts about being able to do 50 wall ball shots in a row. A training partner convinced me that I could though, and he was right. Once that happened, there was no way I wasn't finishing the workout as written.

    Kudos to everyone doing these wods today! Thanks again for the programming, James.

    ReplyDelete
  27. Part 1-19:51
    Part 2-9:40

    total: 29:31

    Missed reps can suck my ass! Such a mind fuck when you miss on rep 30. "nobodies looking, I can just keep going" Fuck...no I can't!

    Knees to elbows made part 1 a grinder.

    I'll be competing in a firefighter combat challenge in florida next Saturday and I haven't ran the course once this year. Curious to see how I'll do just training with you guys.

    ReplyDelete
  28. Part 1 only:
    24:12, KTE's were rough!

    ReplyDelete
  29. Part 1.

    Subbed Row 21:03

    Part 2.

    16:48 Tripped up a few on the first couple rounds. Paitence and Posture got me through the rest without throwing myself over the side of the building.

    Total: 37:51

    ReplyDelete
  30. @ Castillo

    I did the combat challenge for a year before I started crossfit. You shld smoke it brother! Make sure you take 2 stairs at a time on the tower and get in front of the kaiser sled when hitting the beam. All out! Get that dummy up nice and high so you can run faster. It also always helped me if I wore some compression pants under gear to help friction while going up stairs. Let us know hw you do!

    ReplyDelete
  31. PART 1

    18:44 (subbed cals on C2)

    15 minutes rest

    PART 2

    8:34 rx

    ReplyDelete
  32. Part 2

    50 WB UB
    40 WB Broken
    30 WB Broken
    20 WB UB
    10 WB UB

    All DU broken. Not my strongest exercise. Working on it.

    14:08

    ReplyDelete
  33. 39/6'2"/202

    Nasty cold the last 3 days but managed to hit the gym a bit. Head feels better but still full of goo.

    Yesterday: 45m heavy oly work
    A: 225# + 40m hill sprints x5
    Shut it down.

    Today:
    Part II: 8:39 - wb easy, du's gave me some trouble on set 50 and 20.
    Part I: later

    ReplyDelete
  34. did a class at crossfit zone this morning, so just did part 2:

    20# db thrusters 50/20+20/23+7/20/10
    double unders ub throughout

    10:21

    joey and steve howell, sub-9 is unreal! steve i recall you crushing the wallballs beside me at regionals back in may so i'm not surprised. are you competing at the taranis winter challenge in victoria?

    ReplyDelete
  35. Part A:
    21:32

    rest 1 hour 20 min

    Part B:
    13:09

    ReplyDelete
  36. Part 1

    Airdyne = 21:45

    2hrs rest

    Part 2
    50-unbroken
    40-brief pause/ball never dropped
    30-brief pause/ball never dropped
    20-unbroken
    10-unbroken
    All d.u's unbroken

    Time - 11:50

    Total = 32:35

    I don't think I was rx'd since I caught ball and stood for a second. As I understand unbroken means everything has to stay in fluid rhythm with no pauses. Even if you do not drop ball and remain at wall...not sure

    Mentally broke before I even started part 2 and then led to a physical breakdown. Pissed and ashamed or myself right now.

    ReplyDelete
  37. Part 1:

    27:03 - row felt alright, but K2E was killing me (rib hurting, kept hitting me head against some pole on the bad machine at the gym, and the stupid kids who kept getting in my way)

    Part 2:

    Absolutely whipped from long day of work yesterday so only did 50 - 30- 10 rounds
    7:01
    - Wallballs were broken (big weakness) but DU's were UB

    All I can say is this was an off day, just had no motivation or energy to get or keep moving.

    ReplyDelete
  38. Part 2 - 10:54
    Rested 45 minutes
    Part 1 - 18:48

    Total- 29:42


    **Legs & shoulders are done - had a great time**

    ReplyDelete
  39. Michael,

    Thanks man. Yeah I'll be there how about you!

    ReplyDelete
  40. last monday's wod:

    3 sets of PS@115#/airdyne:

    all PS UB...used a buddy's airdyne which does not have a working display, so no idea of cals...felt about a 90% effort

    3 sets of PP@125#/BBJ:

    all PP UB and fast...didn't keep count of bbj, but each broad jump was the length of a 6ft. mat

    5 sets of k2e/pu:
    UB/UB
    UB/UB
    UB/UB
    5-5-5/UB
    6-4-5/UB

    Rest 5 min

    30 min run @ Z1 as rx'd

    ReplyDelete
  41. steve, yeah i signed up for it... don't think i can quite keep up with you west coast boys yet but i'll do my best!

    ReplyDelete
  42. This comment has been removed by the author.

    ReplyDelete
  43. Part 1. Subbed exercise bike, set the resistance to a difficult setting. No airdyne and rower monitor still not working. 23:48

    Part 2. 17:30 all UB.
    WB's need some work, DU's I had some breaks but not to bad.

    Total= 41:18

    ReplyDelete
  44. Part 1:

    20:52

    - Sub versa climber for Aerodyne.
    - Broken like a mofo.
    - Both cals and K2E hurt

    Part 2:

    11:51:

    - Both double unders and wallballs broke twice. Awful feeling having to start over.


    **Bottom line, this was one of maybe two metcons in three months; work capacity currently diminished.

    ReplyDelete
  45. Michael,

    Right on man I'll see you there!

    ReplyDelete
  46. Part 1:
    19:15

    Part 2:
    20:54

    Total: 41:09

    Had a good day with K2E and WB, and figured out my DU problem (finally). Learned a different kip for K2E and made it much better. WB's were a mental test that I had to buckle down for.

    Had a kickboxer at a local gym point out something about my hands with DUs that really helped. Now I just have to build the capacity back up. Good to know there is some hope for these.
    Brandon

    ReplyDelete
  47. Part 1
    time 16:44

    found a good rhythm on the k2e's but they were tough!

    rest 20min.

    part 2
    9:55

    total time 25:39

    ReplyDelete
  48. Part 1 - done Sunday
    32:40
    Part 2 - done Saturday, all very broken
    25:02

    Total: 57:42

    It gets disheartening at times when each part takes longer then the Big Dawgs combined times. I know its not about comparing yourself to others and its about personal improvement. No "buts", I'll just keep training hard. Four months till Sectionals...

    ReplyDelete
  49. Part 1: 28:27 (K to E were difficult)

    Part 2: 15:17 (wallballs unbroken, double unders were not due to foot injury as I dropped a 140# barbell on my foot and still not fully recovered so little hard to jump)

    ReplyDelete
  50. Results on 10-17 post.

    Day late due to deer hunting this weekend.

    ReplyDelete
  51. 1. row/kte 26:07-grip destroyed!

    2. WB/DU unbroken 12:52-yah, super stoked I was able to pull this work off!

    ReplyDelete
  52. Done Sat, prob with internet couldn't post til today.

    P1: 25:55

    The rower killed me and I was super tired...K2E were all broken.

    P2: 15:34

    Everything was broken except the last 3 sets of DU and last set of WB.

    ReplyDelete