 |
| reverse father sled drag |
4 sets @ 90%:
15 toes to bar
10 burpees
15 box jumps - 24"
30 double unders
rest walk 3 min actively
(goal is all sets same time and effort)
+
10 min airdyne Z1 easy pace
+
4 sets @ 90%:
10 KBS - 1.5/1pd
15 wall balls - 20/14# to 10 ft
15 ring push ups
Row 200 m
rest walk 3 min actively
(goal is all sets same time and effort)
post times for sets to comments
single tester on Saturday
new website and blog imbedded in website coming Feb 1st
77 comments:
4 sets:
roughly 1.40 min per round
10 min rest (clients came in, damn)
4 sets
roughly 1.50-2.00 per round
Soren
BK
I like the sound of the Bsc deal - when are you planning in introducing that deal to Aus?
Cheers
Soren
1:50-1:54
1:59-2:05
2:18, 2:10, 2:16, 2:16
*scaled 15 toes-to-bar to 10 knees-to-elbow
2:19, 2:18, 2:19, 2:18
*scaled 15 ring push-ups to 7 ring push-ups
first four rounds, 2:24, 2:38, 2:17, 2:40
Last Four rounds, 2:04, 2:02, 2:03, 1:59
Gord
4 sets
A. 1:41/1:57/1:57/2:03
+
4 sets
B. 2:41/2:42/2:38/2:44
Tag
A. 2:18/2:28/2:18/2:22 (subbed GHD situps for TTB- shoulder hurts in hang)
+
B. 2:56/2:50/2:51/2:58
1/19/11
A. 155, 175,195#
B. 95#
C1. Done
C2. 6,5,6 (with abmats)
First Part: 2:04, 2:09, 1:59, 2:35
Second Part: 1:57, 1:58, 1:53, 1:40
Used 2 pood and did ring push ups with legs on a box
was really pressed for time and had to burp and go which hurt performance on the first part
Finally back from my holiday, looks like I missed some sweet training, and an ass kicker of a comp.
Tryed to keep up with training while away, but my tweaked back officially caught up with me, while doing "flight simulator" (dnf), going to my bone man today, can't even bend over to put my pants on, hopefully I can jump back in for saturdays tester, fingers crossed that an adjustment will do the trick, as I'm eating bees to get back after it.
Question all, is this one round followed by 3 min rest, repeated 4 times...or 4 rounds one after the other with no rest until after the 4th round.
Assuming the latter but wanted to make sure.
lk
Is the elliptical an adequate sub for the airdyne? I realize this one is an easy going one, but not sure what the best sub for airdyne sprints in other workouts would be....
1:39, 1:35, 1:36, 1:39
2:20, 2:27, 2:25, 2:25
wasted alot of time on the second part getting across the gym to the rower.
Deadlift 250x5, 285x5, 305x11
Press 85x5, 100x5, 115x 8
Part 1: 2:03; 2:13; 1:29; 1:24
Subbe t2b for kte (no room to do it)
First round didn't know how fast I could go, closer to 80%
second round shoe came untied and I'm prone to murphys law
Airdyne complete
part 2: 2:02, 2:23; 2:11; 1:50
Subbed rower for Airdyne.
1. 2:31
2. 2:28
3. 2:33
4. 2:26
notes: 25.5" bj, t2b slowest part.
10 min z1 on elliptical. I know...at work though and best option available.
1. ?? didn't start stopwatch
2. 2:19
3. 2:22
4. 2:19
1:51
2:07
2:05
10:00 AirDyne @ Z1
2:17
2:18
2:19
Cut to three sets to limit volume on knee. Still may have been to much at this point, but we'll see tomorrow. Stepped down from the box jumps. Unbroken on everything until the final set of ring push-ups.
Yeseterday's training(Jan 19th)
A)F. Squat- 185,195,210
B)H.Snatch- 110x3
C) CTB Pull Up- complete all sets broken, couldnt find my Rhythm today
D) HSPU amrapx3-18,12,11 felt good
Will do todays training a little later today.
Warmed up with 3x3 Hang Snatches that I missed yesterday @ 135.
4 sets part 1, all within 3 seconds, so was very consistant.
10 min row - no airdyne at 2:00/500 pace - 2500m even.
4 sets all within 3 seconds, again nice and consistant - 90% is a good pace.
Instead of T2B did 1 min/set of Front leaning rest on the rings. All else felt good and was UB.
1:57, 1:53, 1:44, 1:51
skipped AirDyne due to time constraints
2:05, 2:18 - had to skip last two rounds due to time constraints
My hands are very sore lately, not actual tears on the hand but in the area on the palm at the first knuckle at the base of the finger...I have callouses, but they are sore enough that it is tough to just hang on the bar...other than "stop being a pu$$y" or "trim callous + pumice stone" does anyone have any suggestions for care/maintenance of the old paws?
@ lk5280
Rest 3 minutes after each round, Then after the 4th round, rest as needed, then 10 min on airdyne, rest as needed, then rest 3 minutes after each round in the 3rd section
1:45,1:51 1:45
115 CAL
2:16 2:14 2:20
did 3 sets each due to yesterdays metcon I did at 97%. Trying to train smarter!
COACH SEE YOU THIS WEEKEND!!!
A: 15:51 for total thing, I was moving so slow today and everything seemed to piss me off! My hands started hurting on TTB, foot would get caught getting off the box, and I would get like 28DU's unbroken....just dumb stuff!
+5min. row, running low on time because I messed around a lot setting equipment up.It was just that kinda 5am this morning!
B:14:00...Felt much faster on this one well on the row, KB, and WB. Guess I was warmed up after a wod plus 5min row though haha! Push-ups gave me some trouble though since I had them set up at different heights at first so that took some time to adjust and I just had a rough time in general with them.
Modified the first to work on DU weaknesses
T2B/Burpee/BJ w/3 min DU practice as rest. Approx. 1:30 for the timed movements per round. Doing better with DUs but need to keep practicing off the clock for now. Something about timing gets in my head and I screw up badly.
+
2:08/2:00/2:00/1:59 - everything unbroken and 90% was good for this.
Day behind so yesterday's #'s:
FS 205,215,230#
Hang snatch 115# 3X3
CTB 10,10/8,7,5/5,5,5,5
HSPU 14(PR)12,12
I suck at CTB!!! That last inch makes me lose rythm which kills speed. Need to improve this goat.
1000am
Part 1 90%
205,205,155,208
10 minute easy swim
Part 2 90%
248,252,250,245
Just recovered from Upper Respiratory Infection.
Part 1
2:00/2:01/1:56/1:50
10 min airdyne easy pace
Part 2 16# ball
2:51/2:58/2:58/2:54
In part one i only did 10 T2B as that is the movement that totally wrecked my shoulder. I had to do them one at a time no kipping and stopping at the bottom to make sure i didn't swing into over ext still hurt shoulder but got better at as the rounds went on as is apparent by my time.
Part two have to go upstairs in my house for wallballs as it is the only place where i have ten feet. Adds about 20 seconds i figure.
part 1: 1:36, 1:35, 1:34, 1:36
10 min airdyne
part 2: 2:22, 2:22, 2:19, 2:21
Ring push ups were the toughest. Rings 6 inches off the ground, chest to 4 inch block, feet on 12 inch step.
1:42, 1:53, 1:45, 1:46
2:07, 2:02, 2:08, 2:08
Forgot to note that I subbed wallballs for thrusters w/ empty bar.
No where to do them in the globo
2:10. 2:15. 2:24. 2:13
unbroken except du's
5 min airdyne
3:22. 3:17. (2 min rest) 3:02. (2 min rest) 2:47
unbroken except Ring Push ups
A. 1:43, 1:50, 1:53, 1:51
+
10 min z1 on rower (2200ish meters)
rest 1:30
+
B. 2:33, 2:21 (160m run), 2:07 (160m run), 2:22 (Back to rower)
Notes: Middle 2 sets of B had to do 160m run on indoor track cause someone got on the only rower. Everything unbroken except 1 or 2 slip ups on double unders on set 2. Rower is also about 100m away from where I did everything else, getting there and strapping in slowed me down on the second 4 sets.
Hello everyone
part 1:
2:00,1:34,1:42,1:40
part two
2:23
2:09
2:07
2:03
thanks
d
@ JJL@CSC
thanks, would have been a serious metcon if I did 4 rounds straight through :)
Should have also noted I did hand release on the bottom of every burpee, I have a feeling that someday this might just become a standard and may as well get some practice :)
4 sets:watch stopped,1:59,1:59,2:00
+
10 min row
+
4 sets:2:15,2:18,2:20, watch stopped
Don't have a 24' box so did 30 box jump and subbed 62lb kb. Don't have a 53
Part 1:
2:11
2:17
2:22
2:29
Notes:
Did PT today, tabata wod with pushups, pullups, squats, KBS, and sit ups. So opted to only do the first part.
Had no room to kip T2B so all strict which fried my grip and took longer and longer each time, also had to box jump to aerobic steps which were very unsteady and couldn't cycle them quick, which i find actually more difficult. Besides that, all very consistent.
3:05/2:33/2:51/3:03
Only did 5 min on airdyne due to time constraints
3:03/3:11/3:09/3:13
Subbed jump squats with 20lbs DB for BJ
1:56, 1:39 for rest
2:16, 2:24, 2:26, 2:25
Long walk across gym for pullup bar and rower.
1:38,1:36,1:42,1:40
Airdyne - check
2:06,2:03,1:59,1:58
felt good today.
Good to see you getting back into things Steve
Shoulder got a cortisone injection this morning and Doctor believes it is a small tear in the supraspinatus.
I gave today a go and scaled to eliminate pushing movements as much as possible as pulling felt fine. After a long warm up, burpees felt ok but trying receive the wall ball shots was painful.
Sub's were:
GHD situps for toes to bar
35# bar thruster for wall ball
Bent over DB Rows for Ring push ups.
2:20 - 2:30 First 4 sets
2:30 - 2:50 Second 4 sets
Part 1:
2:03 / 1:55 / 1:53 / 1:55
10 min easy pace on rower (still no airdyne)
Part 2:
2:15 / 2:20 / 2:14 / 2:12
2:53, 2:50, 3:23, 3:27
airdyne for 10
2:50, 2:50, 2:40, 2:30
Being in my 6th month of the crossfit/opt workouts, I am still trying to figure out how to pace myself. Felt like I could have and should have gone a lot harder today.
Set A.
1.58, 1.57, 1.56, 1.152
Row 10min - 2330m
Set B.
2.24, 2.22, 2.24, 2.23
Time diffences wre mostly due to playing with the box jumps and kbs. Plyo calve bounce on and off the box is fast but tricky. snatch mentality on kbs is quick.
pwo 40g pro + 65g cho + 3.5g L-glutamine (lamb, coconut water and banana)
1:23/1:24/1:21/1:21
10 min row: 2360m
1:59/1:54/1:57/1:54
1:35/1:37/1:40/1:45
2:25/2:32/2:44:2:51 (push ups really slowed me down)
felt a little more like myself today
-33 degrees Celcius and the dude who was using the van I'm using while I'm back home left it unplugged last night and today. spent an hour tryin to start it but it's frozen solid. no way I'm getting to the gym. to say i'm irritated would be putting it lightly. look forward to hittin this wod tomorrow.
hey steve howell,
I'm curious. how did your team hit the 24-hour row with regards to the time each person spent on the rower? did you go for a set distance or time. I tried to organize a team myself but found only one willing soul. haha!
Part 1
1.49/1.44/1.51/1.51
Part 2
2.45 mi.
Part 3
2.34/2.31/2.36/2.33
1st 4 sets:
1:30, 1:30, 1:30, 1:29
10 min. on Air Dyne @Z1
2nd 4 sets:
2:30**, 2:17, 2:20, 2:25
**accidentally did 15 KBS on first set
26/m/145
1: 1:55/1:57/2:05/2:02(DU slowed me down but everything else was UB)
2: 2:07/2:08/2:11/2:10(all UB)
Part 1:
1.34, 1.44, 1.43, 2.05
10 minutes on funny old bike
Part 2:
Subbed 45# thruster and 20 regular pushups.
2:10, 2:15, 2:29, 2.18
1:42, 1:43: 1:48, 2:21
+
153 cals on airdyne
+
had to sub too much to make my data helpful on this one...
10 KBS 1.5pd
15 DB thruster 20#/hand
15 ring pushups
15 bent over row 135# barbell
(15 sec spent on round one walking to rowers and finding them all in use... gotta love new years resolutions)
2:01, 1:50, 1:56, 2:19
box jumps and ring pushups were huge limiting factors
@ Stephen B
- We did 12 minute stints the whole time which aloud us 1 hour rest every time ( quickest hour ever!)
- We each rowed about 4 hours and 48 minutes total within the 24 hours
- Our Avg pace was about 2:10/500m every 12 minutes
- Everyone rowed about 65,985 m
- Avg distance was 2,749 m every 12 minutes
39/6'2"/198
Part I: 1:29, 1:29, 1:26, 1:39
12 min rest
Part II: 2:01, 1:55, 1:57, 2:09 w/30# wallball and 2pd KB
My bro is visiting this week so we'll be hitting the WOD's up together for the next 5 days.
1:27, 1:20, 1:16, 1:25
10 min run
2:00, 1:58, 1:57, 1:56
- A bit awkward transitioning between exercises on first series.
- Difficulty getting up to 90% during frequent transitions.
4 sets - 1:35/1:36/1:34/1:39
4 sets - 1:57/1:56/1:58/1:56
***w/ 30# wallball and 2pd kb.
part 1, 1:21, 1:14, 1:19, 1:15
active rest was row at bw watts
part 2. 2:00, 1:55, 2:00, 1:54
active rest was jump rope singles
2:20, 2:18, 2:20, 2:46
10 min on rower
3:13, 3:14, 3:20, 3:31
-ring push-ups, feet on box = shoulders/tris smoked
-cut rest to 1:30 on last set of 4 to be done in time for class to start
Yesterday (forgot to post): A. FS@ 135#, 155#(2), 155#(2) - lower back not coming out to play...at.all.
B. HS@ 75#
C. CTB(yey)/HSPU 4,6,7
-weird workout day...still good work put in
1: 1:20 - 2:30, no 24" box available, just a lifting bench
10 minutes on stair climber - it was either that or a treadmill
2: 2:40 - 3:00 per round
This is Nate.
Part 1: 1:17, 1:19, 1:18, 1:19
10 min. easy row. really easy.
Part 2: 1:50, 1:50, 1:54, 1:49
Used a 3 pood KB for part 2. Got a group of people to join me today; no more 1&1/2 poods and I haven't used my 3pood christmas present in a workout yet so i figured, why not? felt good.
Looking forward to Saturday's test...
A. 2:25, 2:38, 2:52
B. 2:53, 2:34, 2:36
Notes: Cut to 3 rounds--was really feeling the effects of this cold that I previously thought wasn't too bad. T2B killed me--couldn't get any rhythm, was basically doing them one at a time with an extra kip swing in between each. Those definitely need to go in my daily warmup. Couldn't get a rhythm on DUs either. Had to sub clapping pushups since there weren't any low rings I could use. First set on B was slow because I had to move some junk around to get to the rower.
Steve howell
thanks for the info. sounds like the strategy worked. that was quite the feat (and for a great good cause also) so congrats. I'll be lookin to try next year, hopefully.
Part 1:
1. 2:30
2. 2:32
3. 2:43
4. 2:54
10 min easy airdyne
Part 2:
1. 2:37
2. 2:33
3. 2:38
4. 2:51
Felt consistent in the effort, still trying to find that %. Fakin smoked in any case :)
lk
A- 1:23/ 1:21/ 1:21/ 1:28
B- 184 Cal (felt ez and relaxed)
C*- 1:41/ 1:38/ 1:41/ 1:54
*subbed-
15 55lb db swings
15 45lb barbell thrusters
15 ring pushups
15 supine ring row pullups
90sec rest between sets
thanks 4 the warm wishes the other day y'all... much appreciated...
~gm2
Part A
2:04, 1:50, 1:57, 2:36
-fourth round of toes to bar really slowed me down.. why ??
1:42, DU's broken
1:39,all UB
1:41,all UB
1:39,all UB
10 min exercise bike easy pace
2:38, all sets UB
2:43
2:34
2:36
everything felt good and easy today
Part 1
2:16, 2:04,2:16,2:02 :box jumps are slow it feels like I can't get the rebound in to the next one to establish a rhythm I need to practice these. 1st and 3rd set I broke in the double unders ... mental error(it always is right)
Airdyne complete
Part 2
1:54,1:57,1:51,1:55
subbed airdyne for rower and subbed 10lb dumbbells thrusters for wall ball...part 2 felt a lot easier for me.
I find myself pulling on a little too much on the last half of the swing causing a bit of an impingement on the anterior.delt/rotator cuff...I'm thinking supraspinatus or sub scap...it's not terrible but I know it's avoidable. I think I might be pulling the handle "apart" as I swing up. I will play with it.
part 1- 2.37, 2.43, 2.41, 2.58
*T2B and double unders killed me
+
airdyne-- done
+
part 3- 3.03, 3.01, 2.58, 3.00
* did ring push ups with feet on a box. push ups slowed me down
***had a hard time working/staying at 90%
F/31/131
sets @ 90%:
15 GHD sit-ups
15 box jumps - 24"
250m row
rest walk 3 min actively
(goal is all sets same time and effort)
3:54-3:11-3:06-3:10 Had some issues with the rower on the first round and I was just straight slow on box jumps
Okay, I had a total lil' Dawg performance today.
T2B+Burpees+BJ+DUs
1. 2:25
2. 4:04 (had major DU issues, kept hitting rope on misc items around the gym, moved 4-5 different times)
3. 3:28
4. 3:09
+
10m Airdyne - complete
+
KBS+WBs+RPUs+Row
1. 3:59 (ring PUs)
2. 3:26 (reg PUs)
3. 3:28 (reg PUs)
4. 3:17 (reg PUs)
The first set was just all over the place. I started with Jason Y. and tried too much to follow his pace which burned me later on. I felt the DLs from Sunday all throughout. On the second set, the ring PUs hurt my wrist so I moved to regular PUs.
So super slow compared to the Big Dawgs. Still happy to get in a get a lil' sweat before my few days break since I'm getting Lasik today! Yay for seeing!
Oh, I forgot - here is a great video of Sunday at CSC put together by Andy B. one of our competitors. Captures some great moments from the day. Hope you can see it...
http://www.facebook.com/#!/video/video.php?v=498744619529¬if_t=video_tag
1:58
1:54
1:53
1:49
walking active rest
10min airdyne 75cal
1:58
1:54
1:57
2:04
walking active rest
Looking forward to test tomorrow.. I just hope i can beat Rorys Russian nanny robo..i still think she is the ugliest woman i have ever seen!!
1:48,1:50,1:54,1:52
5min row
2:11,2:10,2:08,2:01
Feet felt heavy after the box jumps so missed a few DU's
Crushed the last row because I felt good.
1:31/1:36/1:33/1:43
+
10 min on airdyne at Z1...no cal counter
+
2:23/2:20/2:28/2:29...used 80# kb...lost time on transitions...
2:00 for first 3, 2:30 on last, had knot to get out of rope
toes to bar really slowed me down
2:15-2:20 for all sets
That's nice to sharing a general information for the Training related.Experience are useful to done a better work.
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