Apr 122009
Compare to 1-22-09
For time:
(in any order)
Run 400 meters
80 Sit-ups
70 Walking Lunge Steps
60 KB Swings (m:45lb,f:30lb)
50 Slam Balls (m:15lb,f:12lb)
40 Box Jumps (m:24in,f:20in)
30 GHD Hip Extensions
20 Pull-ups
10 Burpees
Row 500 meters
Post time and thoughts to comments.
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20″ Box Jumps, 35# KBS, 15# Slam Balls- 25:58
I’m glad that’s over!
20:00
12lb slam ball
30lb kettle bell
20in jump box
PR by 2:12
(Last time I used 10lb sb, 25lb kb, 18in jb)
What a geat way to start the week!
23:20
15lb slam ball
45lb kettle bell
24inch box
26:45
10lb slam ball
30lb KB
12 in box
-10 on reps except burpees
First time for 30lb KB and 10lb slam balls – moved up on both!
Way to go, Monica!!
2 Weeks back into Crossfit
26:30 something (I really need a log book now)
15lb slam ball
45lb KB
24 in box
No mod’s on pullups – damn you Matt P.!!!
Survived as that was the whole key to this workout.
20:39
15# slam ball
35# KB
24″ box
no mods on pull ups
Rx’d 19:06 improved by 2:02
Two things contributed to this improvement. the 18lbs less that I am hauling around these days. I was kidding myself about my diet (mmmmm cheese) and the numbers prove it. Second, the 5:00 am class sets the bar high in motivation and performance and you can only lead a group like that by example, that is what kept me pushing with Marines alomost 20 years younger and you guys push me when I workout now. You guys deserve nothing less. I see everyone going beyond their personal bounderies, KEEP DOING IT. We come here not to endure but excell.
21:45 (-5 reps)
10# slam balls (moved up – once I remembered to do them)
30# KB
12″ box jumps
JPU
No mod burpees (Ok, the last one was a walkback…)
good one this morning!
Time in Jan. 23:54
Time today 21:43 (I think)
Last time I did 25 lb KB, 10 lb slam ball, 20″ box, JPU’s, and knees on the burpees.
Today I did 35 lb KB, 12 lb slam ball, 20″ box, 10 kips and 10 bands, and real push-ups on the burpees!
Awesome workout CFCMatt and great job Wrecking Crew. Congrats MattP and Monica! Way to kick my tail, Rob! I was trying desperatly to stay with you!
So I was in the bathroom when I heard, “3…2…1…GO!” So I lost about 20 sec trying to hurry up and get out of the Men’s so I could get started. Anyway, I did as Rx’d about 5 min faster than I did it back in Jan when I first got started and I thought I was in shape. I’ve come a long way in just a few months, but I still have a long way to go to get to my goal. Got to keep working! And I’m with MattP, I love working out with the wrecking crew! I even got up early on my day off last friday to work out with my peeps!
25:00
Brown Shugah
As Rx
19:31
(improved by 3:02)
23:30ish
Band pull-ups
rest as prescribed
Wow Chris…I think your the only person I know who could eat Mexican food Friday, cheese fries and brownie w/ ice cream on Saturday and pizza yesterday and still have a 3:00 improvement and still not gain a pound. Being so regimented with food during the week really works for you; I can only dream that one day I can be like you.
Yes, wow Chris! I want to be like you too!
I love this workout, but today is not my day. I recommend NOT doing the GHD Hip Extensions followed by the KB Swings. Space those two out a bit.
22:44
Mark:
Sub row for 1 SDLHP @45lbs for every 10 meter row = 50 SDLHP
18:42
and he felt like crap.
Me? Oh, lets just say our med balls are made of hard plastic instead of sand and while testing the weight, the ball came back up and hit me in the face. All 12lbs. And I slammed the crap out of that ball. Nose, mouth teeth and chin hurt pretty bad. And I bled a bit. For the record, I’ve learned that slam balls with plastic med balls need to have the bounce absorbed instead of our method of catching in the squat. I’ll save this for another day.
Someone please double check my math on this because I hope I’m wrong. But I calculated how many burpees the 100 Day Burpee challenge would be, and I got 5,050 burpees in 100 days. That’s just enough for bragging rights! I’m looking forward to the challenge.
22:something
12 lb slam ball
30 lb kettle bell
JPU
wall balls instead of box jumps
I am happy with the prescribed weight on the slam ball and the kettle bell and one day soon I am going to move on to the bands.
Awesome Monday, and even more awesome 5am group!!
Hey Brown Shugah,
Too funny about getting started with your workout this a.m.
Yes, I did the math. 5,050 burbees in 100 days.
Wow, Wrecking Crew, I am so thrilled for all of you and your accomplishments!
Lana, are you still tallying rowing? 500m today.
as Rx’d
In other words I didn’t use bands like I did the last time
20:32
shaved off about 30 seconds
the KB Swings were the toughest for me for some reason
Lana I think you should stay as who you are. Don’t be like Chris
22:43
That was a good one, nice job everyone!
Red Band and knee burpees
Row 3015 today i also went horseback riding today it was so fun
I am still keeping track of the meters. Wednesday is that last day. I need to have all meters posted by Wed. at midnight.
Dana – I’ll think about it.
Rx’d 24:43
Lana, 500m row. Did Chris eat the pizza all by himself?
I know what you’re getting at Christian and yes I ate at all those places with him, I cannot tell a lie. He did eat the pizza all by himself; half one day and half the next. The other untold part of the story is that we split all the other dishes and a few that I didn’t mention. We always split entree’s when we eat out so we can satisfy our cravings without overdoing it. Plus it’s easy on the wallet. I always want to pick on him in posts and today seemed liked the perfect opportunity. Seriously though I would love to eat like that and have a 3 minute gain on any WOD.
21:55 As Rx’d with 35lb KB’s
No mods on pull-ups!!! I added time though :0(
Oh, I guess we get to include the 500m row, right Lana? BTW, I think you are doing great!!!!!
To all who did this workout at CFC today:
AWESOME JOB! VERY PROUD OF YOU.
Tami
25:??
Disappointed with the time, but I did more weight on KB and slam, jumped a higher box, and used the red band instead of jump on pull ups. I guess that counts for something. Gives me something to work for next time I see this.
500m row
Lana,
1389m row
I only ate all of the hamburger and jalapeno pizza. I did not eat any of the pepperoni pizza, but someone ate all of it.
Why are you saying bad things about Scout?
500 m row
23:55 as RX’d
45lb KB
15lb SB
24″ Box
500 Meter row in the wod
Good times!!
20:17
as rx’d
Outstanding job to all the folks moving up to full kipping pull-ups!
As Rx’d
25:24
I ate my Paleo snack at 2pm. Thought I gave myself enough time but no, it came back for a revisit. Great workout guys this really made me dig deep.
22:16
Happy with the time, but I sure did feel the time off from Crossfit. I thought I was going to pass out halfway into the run.
500m Row – Matt
1500m Row – Lindsay
25:16
25# kettle box
18″ box
500m row