Kurt hanging out in the bottom of a snatch.
Pull ups/Muscle ups (Work on finding your kipping pull-up or developing your muscle-up)
Then, for time:
Compare to 7Nov08.
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FFuuuugggg rowing lol…i guess this is a good time to work on one of my biggest weaknesses
Warmup: 1 mi run @ 8:00/mi
Then did Annie:
Trying to incorporate double unders into a warmup or workout regularly. First time doing Annie, was shooting for under 10. Double unders were solid, only messed up a few times. Situps were surprisingly slower than I would have liked–wasn’t gased but core was sore from last night’s DLs.
Pretty sick pic kurt. one of the few to do actual full snatches that day and a beauty it was with the skins on of course. If you guys were considering doing the rowing interval wod I posted yesterday, the 5k today could also be considered the endurance wod for the week. if you want to get in both of them then have at it, your choice
Learned butterfly kip- easier than regular for me
row- 23:12.8- goal wa 22- grr
5K Row 20:48.3
OMG I am dreading that first day box in the box after 19 days away! I am so scared! Been eating and drinking like an absolute monster! I gained at least 10 to 15 large lbs!!!
Hope everyone has a great New Year and see you all soon!
Check out Josh Bunch, owner of Practice Crossfit in Troy, OH, sporting some CFC wear in their blog post today: http://www.gopractice.biz
I made it over to their box two times while at my parents place last week.
Do we have regular class times tomorrow?
Can’t wait to be back!
Worked on some muscle up progression. I was able to do two about a month ago but have since lost them. Going to be a focus of mine over the next month.
5k row 18:45.0
Was feeling like shit after the 1st 1k but fought through to a respectable time. I think I could shave 30 seconds though.
Class will be at 6am, 10am, 11am tomorrow and on Friday 11am, 430pm, 530pm, 630pm
Body needs rest today :(
Will be in tomorrow to tackle that row in better shape!
Tabata pushup Reps – 69 (20,13,8,6,6,4,6)
Row sprints 300m w/2 min rest
Times – 52.9, 53.6, 55.5, 55.1
300m looks and sounds simple but it’s really long when you’re going all out. Overall feel good. hopefully these rows will knock out that glute soreness leftover after mondays lungefest
Worked on muscle-ups. Get multiples for the first time. Muscle ups that is. Got 3 strict muscle ups together. Got 3 a bunch of times on kipping, until finally got 4. Did close to 20 in all. Big improvement.
Subbed ring pull-ups and doubleunder practice for the muscle-ups/kipping. Pull-ups 2×5 from my knees but did not feel like I used my legs much to assist. Felt pretty strong. Got some good reminders from Rudy on the DUs. Can do 2 with a single in between. Still have a long way to go.
5k: 25:24.5. Tried to focus on the tips Alex gave us last week and keep it steady. S/M generally 24-26. Still think I’m expending too much energy and not getting enough power from my legs.
Thanks Alex and John, I almost got that snatch too.
Strung 6 muscle ups together with the full turn out extension.
Almost got Tom.
if anyone comes across a white gold ring by the bathrooms, can you please let me know. I think it fell out of my bag as I was leaving.
Brendhan, Checked out the bathrooms…no luck. Let me know if you want me to check anywhere else or if you find it.
Did the 5k row last night so will repost…
5k Row – 18:46.9
First time I’ve done one so I guess it was a PR. Pace was mostly 1:52-1:57. Never above 1:59. Could have sprinted a little earlier as I started around 350. Good to get this in though. Not much pain, just really monotonous.
CF Virtuosity with Joey
5 rounds of: 21 double-unders/7 hang power cleans/3 push jerks @ 135#
I was missing my CFC speed rope on this one. Double-unders were actually the hardest thing for me on this one. I think sub 3:30 for sure on this with a speed rope. Decent WOD though for me on about three hours of sleep.
CLASS TOMORROW AFTERNOON
I will be coaching a 3pm and a 4pm class tomorrow afternoon for those interested.
5k row: 18:28.x Not sure what x was, maybe 5 or 6
JohnG has just offered himself up to coach a 3pm and 4pm also tomorrow if you’d like.
So tomorrow’s hours will be 6am, 10am, 11am, 3pm, 4pm
thanks for looking, Rudy, that’s the only place I could think of that it would be.
pullups still missing it
5k row 20:51.5 pace was 1:30 until 500 then 1:46 until 1k mark then dropped to 2:02, then dropped to 2:20, 2:30, 3:00 ugh…last 1k sprinted at 1:50 then died to 2:20 at last 500 then 1:52 pace at 200 finished at 1:56 pace.
was thinking of robot tom’s methodical pace during race but couldn’t keep it up.
pre-wod meal: bag of potato chips, 1 bar white chocolate, 1/2 bar dark
post-wod meal: roast duck and a mango
No muscle up work due shoulder.
5K: 19:52.4. Last time on 11/8/09 at 20:05. Next time: 1. Need more intermittent bursts; 2. Stop rounding–keep upright posture–your elbows are hitting knees. 3. Keep stm at 24-26.
Went to the gym with the intention of doing the CFE workout but was having some discomfort in my left ankle so opted out of sprinting, instead did:
3.5 miles (about 29 minutes)
Push-ups: up to 4 good chest-to-floor push-ups before form goes bad, hoping to increase 2 each week
Then, because I hate thrusters so much…
3rds of 30# DB thrusters/20 situps
Worked in front of the mirror, practiced using more leg momentum into the press. I think my biggest problem with these is when I get tired I just do a squat and press and the weight feels so much heavier that way.
I took Rudy’s advice and started a personal blog to keep up with my daily progress leading up to sectionals.
John, I’ll be in at 3 tomorrow! Can’t make the morning classes because of meetings, I didn’t think anyone else would be working!
pull up and rowing at the “work gym”…I dread rowing and this one didn’t help. 5K 21:35
I practiced chest to bar and butterfly pullups again, but I was still a little fatigued from practicing them on Sunday and Monday.
5k row- 20:55 Felt pretty good…I was pulling about 11 to 12 strokes per 100k and definitely could have done better on the time if I kicked it up a bit. But considering that I have never done this before, I was trying to pace myself and get through it. I can see getting under 19min soon.
JohnG, I’m going to try to make it for the 3pm class, but if I get stuck at work I’ll definitely be in at 4. Thanks!
Practiced kipping pull ups, which was mostly hanging and swinging.
I did split squats with a 45# bar: 3 sets of 8 reps each leg, then an additional 5 reps each leg.
Happy New Year everyone!
5k row: 20:04
So close to sub-20. Longest row prior to this was 1500m, so I’m pretty happy with the result. Pace was between 2:00-2:04 for most of the time, could have pushed it a little more mentally during the middle of the row. Going to start doing most of the CFE WODs on the rower.
3x max kipping pullups: 5-4-3 (no band! YAY!)
5K row: 23:59
I really dreaded this so it was good to finally have a benchmark to work with.
I think I was slow in the middle because I was losing form. Keep back strong while pushing with legs.
5k – 21:13
1RM Bench – 115PR
2x max kipping 13-12
Previous 5K was 21:50 so very happy with improvement. Sub-20 min is definitely within reach!
5K row: 20:54.5
a 1:39 improvement. Sub 20 seems so far away!
Kipping Pull-ups: 5; 7; 5 (lost grip had more in me)
DHPU (weight assist): 40#x5; 30#x4; 0#x2 (had one more, banged my knee on the damn equipment).
5k Row: 27:11 (needed to alternate 15sec and 60 sec rest each 500m).
Need to work on rowing without rest. Feeling the burn too much in my forearms, which is what forced me to take the breaks. Leads me to assume my form is the problem.
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