Keepin’ it creepy!
4 Rounds for time of:
800M Run
5 Wall Walks
10 Chest-to-Bar Pull-ups
15 Kettlebell Swings (1.5/1 pood)
This time last year… was Memorial Day!
Here We Go!!!
-Bryce Wood
Teams are ready, and I hope that everyone finds their way into a successful challenge. Just to reiterate on everything that we discussed in the meetings tonight, make sure that these 21 days are sustainable for your lifestyle. Yes, you can do anything for 21 days, but if you live in a bubble for 21 days, this won’t work as a lifestyle. If you need your partner’s email address, email myself, Ben, or Sara @crossfitchicago.com, and we’ll get you connected. You are responsible for each other! Stay connected!
Also, guys, we have two great ladies who do not have partners, so if you were on the fence email me ASAP, and I’ll make sure you get a spot. If you haven’t taken your pictures, please see a coach and get it taken care of!! You can’t win if we have nothing to compare!
Paleo Teams
JoeP/TeresaM
JimF/AbbeyC
JeffA/StephP
KurtJ/RachelF
LoganB/Heather
GeneD/SusanH
JoshA/ChrystalP
CamL/LaurenC
GeoffM/KateM
DaneS/AlisonF
JustinG/EmilyG
MilesC/ElizabethP
ZachA/AmyP
ChrisS/LucaS
JamisonM/JenK
BrianC/KarenG
ScottR/JeniR
MeganT/ChrisT
LouC/MelisaS
DaveO/CristinaM
JoshB/UrsulaC
JohnB/KittyH
JoshR/TeryL
Alfredo/MeganM
JoeU/MelodieU
TonyM/KaceyF
NickG/KristenH
JonnyV/BrookeB
DerekS/KarenC
BenL/MarissaL
AdamC/CarrieH
MikeF/KatieF
DrewB/KrystalB
JasonK/AliG
BillyQ/KyleS
ChrisW/LynnW
EricM/CarleneS
ScottK/MelissaS
RobV/BrandiP
PhilB/AngieS
AlexN/TinaT
JimW/AmyS
TimS/ErinC
PatD/MelodieT
ZackJ/ChristinaRiv
MathiasD/AlexaT
AndrewB/TeraL
JimG/ErikaB
GlennC/CourtneyO
BryceW/MelissaC
AlexH/MoZ
JK/CaitlinZ
NoahA/CatyG
RichG/AndreaG
AndrewW/ChristinaRam
ChadG/GinaP
(updated 4pm 30May)
If I missed you, please email, and I’ll do my best.
Read these articles for to help with your basic how to be successful guide for the challenge, if you missed the meetings yesterday.
Two more teams.
JK/CaitlinZ
NoahA/CatyG
One girl left! Somebody step up!
Today’s WOD smells of Rudy’s evil programming…
Bryce- you forgot the winning team-
RichG/AndreaG
Nice picture above, BTW.
Wow those are a lot of teams, which means a lot of $$ for the winners. Do we know the $ amounts for the 1st, 2nd and 3rd place winners yet? Today’s WOD wasn’t nearly as bad as Eva. During the 2nd run I felt sluggish but picked up the pace during the last 2 rounds. Used 1 pood for KB. I knew coming into this wall walks were going to be the most difficult part (and they were). Especially after I scraped my knee and started to bleed after the 2nd round. Thanks Bryce for running to get a band-aid and patching me up.
TIME: 33:59
Hey! There is a ghost in that picture of Joe P!
Conditioning
1 mile warm up
3 mie tempo run: 7:01/avg pace
10x short hill climb
be in later to get my strength done
That is a great picture!
This destroyed me…
4 Rounds for time of:
800m run
5 wall walks
10 CTB pull ups (4-3-3)
15 KBS @ 25lb. (unbroken)
TIME: 38:53
I knew this was gonna be a real slow one on the first run when my legs felt like the day after a triathlon! Wall walks looked hideous but that was to be expected. CTB felt good and KBS were unbroken. Should’ve just gone Rx on this one, was thinking I could scale something and save my arms for RR but didn’t really make a difference.
Still some spots left for tonight’s FREE Real Ryder class at 6pm. BrettL will be there… not BrettL’ing.
This is one of those workouts where I have the internal struggle “Do I make sure and eat something substantial to make sure I have the energy or do I not eat that much so I don’t throw it up during the workout?” Of course, both scenarios usually end with Bryce telling me I’m deficient in some thing or another and him trying to sell me something from his little box of wares…
9 AM – let’s do this! I’m coming for your time, Ke$ha! Oh yeah!
Subbed CTB with PU – unbanded. Otherwise Rx.
34:14. Runs were fairly slow, but just kept someone in front of me (usually pam – thanks pam!) and just watched their feet to forget about the pain of running. Wall walks weren’t bad – it was a chance for me to catch up to people. PU were hard as usual – all singles. and KBS weren’t bad – all unbroken.
Off to the races! My first Paleo challenge and Whole Foods has recieved a larger than normal weekly payment from the Battisons, while Binnys recieved none. I am joined by my wife Heather on this challenge (a non CF’r) and she may post up from time to time here with some gluten free/paleo recipes!
Badger Hero WOD RX yesterday – ~28min. In honor of our fallen.
Crashed the 6am this morning.
Pre: 1.5 mile walk with 30# vest
RX: 27:04
Last round I could have pushed a little more. Broke up CTB in sets of 2 and KBS in 3 sets of 5. I tried to catch my breath on the run and motor thru the rest which worked until the last round.
Post: 1.5 miles walk with 30# vest
Pretty nice being on time for work for a change-I might have to give this 6am class a try!
Strength 8.3
A1 Standed Banded Hip Thrusts 100 Gray
A line of “men” were doing these at the same time . . . you’re welcome ladies.
A2 Face Pulls 50 Black
Conditioning
3 rounds of:
800M Run
10 Toes-to-Bar
10 Burpee Box Jumps (24)
Time – my watch is in the car. I’ll let you know later.
Post: watching and listening to MattJ get angry.
I am disappointed in Matt J. His performance on the Strength 2.3 Conditioning WOD was way off pace of the fire breathers who have previously done this WOD. I would suggest much less BrettLing.
@Bryce – I wasn’t able to get to any of the meetings yesterday–but I’ve been to all the past Paleo challenge meetings. Did I miss anything important at this one (other than the normal “how to” stuff)?
My complaints with this picture include but are not limited to the following:
- the disgust it caused me as a result of a blatant exhibition of classic horseshoe pattern baldness (which appears to have crept lower in the last month)
- the blindness it caused me as a result of excessively pale skin
- the loss of appetite it caused me as a result of excessively large and grotesque love handles
However, a big thumbs up to JoeP and his nice hair…almost enough to save an otherwise atrocious photo.
Team Bake n’ Brew (aka “The Butts”) FTW!
Week 8 Day 1
A1 – Bench – 3×5 @85#
A2 – Pull Up – 3×5
Thanks to Glenn for some tips on the bench. Looking forward to using them when the weight gets heavier. All Pull Ups unbroken.
Condition
5 Rounds
5 Burpees
10 Pull Ups
30 Double Unders
9:32
Still pretty sore/tired from Murph on Monday so pull ups weren’t feeling too good. Double unders were also broken up far more than I would have liked.
C1- DB Curl – 4×8 @ 25#
C2 – DB Tate Press – 4×8 @ 25#
D1 – Band Pull Aparts 2×25
“The Great American Bash! And everyday, you’re getting closer to your last. I’ve been out there before, haven’t I? There’s nothing like it. You’re not even in the same league as me. I am the man. Yeah! You, “Diamond” JoeP, are going to be fully exposed. Yeah! Let me tell ya the scoop – you didn’t want to flip on this light switch…but ya done did it! And you can’t take it back! I will blast you! And there’s nothing you can do about it! It’s a sentence and I am the warden!
…and I am the jury! BAM! Don’t make any long term plans with “Diamond” JoeP…and don’t come groveling to me anymore. At the Great American Bash “Cream of the Crop” Drew is where the power lies! I am the man! I am the legend! And I am the King of Madness! Later!”
4 Rounds:
800 m run
5 wall walks (touching chest to wall every time)
10 CTB pull-ups
15 KBS @ 1.5
Rx today at 25:52….four stinking seconds behind Miles who blew me away on every single run.
This was a tough one…enjoy it, gang.
I told you I was coming for ya, Ke$ha….oh yeah!
Not sure why Im on that list…..I’m not in on the paleo
Ha Derek is like umm no Paleo for this guy – I wants my cookies n beer. Good man
@ Drew: Ha! You realize you beat me by a whole 13 minutes and one second. You could have done TWO extra rounds in the time it took me to finish four.
BEAST!
@Kate M – Nooo! I’d miss you too much!
33:20something
Not too shabby for someone who is really reaaaaally really very bad at running. Really.
Ankle issues are definitely starting to get better but I’m still taking precautions. Like for this I went lighter on the KBS (25#), had more resistance for the PU (orange & red), and had a rower ready in anticipation of things potentially going wrong mid-wod. Today felt pretty good though so in retrospect I see that I probably could have gone heavier with the KBS and lighter on the bands. Wall walks were scary and slow as always.
@Kate – Yeah, 6am! Also, you have a 30# vest? What the…
Just kidding! I think it was 34 something? Just turned 26 and my memory’s already starting to fail me yeesh.
This was brutal
Subbed 1k rows for the runs
5 wall climbs
10 pull ups with black band
15 kbs RX
34:00 and change.
Strength 8.2
A1 Bench Press 3 x 5 – 120
A2 Pull-up 3 x 5 orange bands
Conditioning 5 rounds of:
5 Burpees
10 Pull-ups (banded)
30 Double-Unders
8:30
C1 DB Curl 4 x 6 – 30#
C2 DB Tate Press 4 x 8 – 30#
D1 Band Pull Aparts 2 x 25 Black
Today’s non-strength workout looked tough. Ran an 800m at the end as I felt bad leaving when everyone was working so hard.
4 Rounds: Time 33:46
1K Row (felt pretty good)
5 Wall Walks ( pathetic)
10 Pull Ups (orange band)
15 KBS (unbroken)
@Jen, rowing next to me kept it much more fun, if you want to call it fun!!! Good job.
I signed up for the Windy City Crossfit Murph workout this weekend – but cannot attend since I moved. If anyone wants my entry – its yours… I signed up for the 8am slot
Dear Murph Day Participants,
Thank you for signing up for the Murph Day Workout this Saturday, June 2nd! We look forward to this annual tribute to fallen heroes in the military and appreciate your participation and donations.
Below are a few details and logistics for this event. Please read through everything carefully- we have over 250 people attending this year and need your help to make everything run smoothly.
-BRING: Water, sweat towel, weighted vest (if desired)
-Please arrive 10 to 30 minutes prior to your start time, so that you can check in and warm yourself up. Individuals who arrive early will not be allowed to start the workout before their designated start time, you will begin with your group.
-Enter through the main door (it will be propped open) and NOT through the big garage door. This area is only to be used by athletes entering and exiting for their mile run.
Let me know if you want it – I’ll forward you my entry info.
@Carina,
I’d be interested in your entry. Thank you.
4 rounds for time:
400 m run, Bryce told me to grab a med ball to keep my pace slower, I thought he was kidding, he wasn’t. 8#
5 elevated push ups
10 banded pull ups
15 20# kbs
20:39
The runs would have been slow either way. Good to be back after being out last week.
Started the Day by sleeping through my alarm clock for the 6 am class (becuase the strength program has me sleeping like a baby).
Decided to go to 9am when Bryce asked me if I wanted to do the WOD instead of the condo in the strength prog. So glad I did, this was an awesome workout.
4 Rounds:
800m run
5 Wall walks
10 CTB Pullups
15 KBS @ 1.5
Rx’d: 25:48
Awesome push from Drew today. This is why I love being a part of a crossfit community. Without the competition I do this workout several minutes slower at best.
Drew kept making up ground after the runs so I tried to push the 800s as much as possible to give myself some space. Was able to eek out the last set of KBS for the narrow win.
Post- 100 Grey Band Standing Hip Ext.
Just in time for the Paleo Challenge, Granor Farms CSA will be starting again it soon. From talking with them this weekend at Green City Market, it sounds like the first drop will be Saturday June 9. There’s still time to sign up. See my prior post: http://www.crossfitchicago.com/archives/7095
or check out their website at: http://granorfarm.com/join/csa-membership/
You’ll see CFC as a drop location. You of course do not have to chose that as your drop if another one is more convienent.
If you already signed up send me an email at zack at crossfitchicago. Let me know if you partnering with anyone and where you want to pick up at.
Love the energy of the 6 am crew. Big shout out to Kate for crushing this workout.
30:18
my goal was to finish in under 30 min…so almost.
@ChrystalP that’s only if I can get up in the mornings which is highly unlikely :)
@JimF – I’ve got a mountain to climb!
WOD in a 30# Vest took it off during walk walks because it was slipping off but wore it through the rest of the movements
32:40 – Pretty brutal on the runs
Post – 5 sets (20 GHD Situps / :20 second plank hold)
1rm 3 position snatch (floor, hang, high) – 205#
+
Thruster fun
3 reps every min on the min @ 165# for 6 mins
2 reps every min on the min @ 185# for 5 mins
1 rep every 30 seconds @ 205# for 4 mins
Heavy thrusters, very fun to do & you just don’t see them enough
No Kid yet, so msanaged to get to my first ever 12:noon class. Bryce welcomed me by his signature 1 burpee for everyone you dont know trick…..8 burpees!
I am still sore as hell from Murph on Monday.
27:01
I had this sub 27, but broke up the final 15 kb swings and came off the CTB’s on the last round @ 8. Everything else unborken. I am a slow runner because of my stubby legs.
Yesterday PM:
500m row
20 bench press – 185#
750m row
15 bench press – 185#
1000m row
10 bench press – 185#
Time – 13:53
Last 10 bench presses unbroken which I was happy to get done. 7th time I’ve tried to post the results of this wod since yesterday so hoping it actually posts. Have no clue y the blogging gods have refused to post it til now
@Alex I would totally do paleo once they include the staples of my diet: burgers, pizza and beer!
WOD I was not looking forward to this workout. I thought my time was 31:36 but it must have been 32:36 because I was just a few seconds ahead of Jamison. But I only did it Rx not Rx +30# Nice job man
@ Derek. It’s a different DerekS. You’re good. Eat away.
Two more teams:
AndrewW/ChristinaRam
ChadG/GinaP
I’ll be working on getting you guys all connected and paleo pics in the next couple of days. Be patient with me as we have over 100 challengers.
Over 100 challenge members?! Crazy! Nice work stepping up guys and gals- can’t wait to see the results of your hard work.
Best motivator, winners take all. First place only!
I second Meg Raz’s idea
Several notes here:
@ Chris S, nice to see you chiming in from Houston. I will take the under on ISAIKI cheating on his hardcore paleo diet within in the next five days (either that or being rushed to the hospital for extreme dieting). You should also know that during Monday’s Hero WOD, Rich G did in fact wear sunglasses indoors while setting up and working out… no doubt trying to steal your power.
@ Zack A… I am also in the 8 AM heat, should we coordinate outfits?
@ Bryce, due to the recent DerekS controversy, can we have them duel (either in a regular duel or battle of wits) to see who is the better DerekS? Then we could identify them as DerekS1 and DerekS2, thereby ranking them in terms of worth.
@Joe P
I probably should have left an email address (salukis at gmail.com) for Carina to contact me regarding the 8AM time slot. If she does, maybe we could go with a hybrid of Greek/Italian garb. What do you think?
@ Zach A
Your genius is only outweighed by the combined amount of body hair our two cultures produce.
Hmmm… that’s a lot of change. And a lot of competitors. I wouldn’t mind a couple of chances to collect. I say spread the $ around the top 3. It all goes to pizza and beer anyways.
If any of you have plans to take the trip to the games, get tickets ASAPn as I heard they are about to sell out! You may need to call…
@Chris- yeah, it’s really great to hear from you again. You’re like an infection that’s difficult to get rid of.
I will point out that the above photo is my pre-paleo, post fattening up weekend of pancakes, beer, bagels, ice cream, etc… After this paleo challenge I will be so lean people might mistake me for Chris, except for my lack of hair and my pleasant personality!
Gotta commend No Moniker on his strategy for winning the challenge: since it’s all based on aesthetics, pretty much all he has to do is take an “after” picture without JoeP in it, and he’ll have easily the most aesthetically pleasing difference in his before and after pictures.
Love you Joe!
Strength 8.2
A1 – Bench Press – 3×5 @ #115
A2 – Pull Ups – 3×5
Conditioning – 5 Rounds – 7:16
5 Burpees
10 Pull Ups
30 Double Unders
During my first round of double unders I couldn’t string more than five. Finished the round and realized both my shoes were untied and the rope was hitting the laces.
C1 – DB Curls – 4×6 @ #30
C2 – DB Tate Press – 4×6 @ #30
D1 – Black Band Pull Apart – 2×25
Post – leisurely 1k row
@Coaches, can I come in tomorrow just before or just after 6am class for pics or even at end of 8pm tonight? Trying to make it into the box for an evening class but crappy traffic last couple nights, and mornings are too tight, so I can only run in for a pic.
The picture of Joe and Rich on the blog today is too good.
Strength Week 1–Day 3
A1) 200 hip thrusters with shoulders on bench
4×50 with around :45 between sets
B1) 100 Black band face pulls—50, 30, 20 with about :45 between sets
Conditioning
5 rounds of
100 single unders
500 m row @ 90% 2k pace
15 unbroken kettlebell swings
I think my time was 18:30, but not sure as I couldn’t quite remember when on the clock I started. First 2 rows were in the 1:45-1:47 range. Last 3 were in the 1:52 range. First round of Kettlebells were 2 pood, then I realized I was in trouble and went to 1.5 (weak) as I knew this was suppossed to be easy swings and I was tired after 1 round. Felt slow and tired from the get go. Bad day for Brett.
@Coaches, ignore my above post. Think I’ll make it in for the 8pm.
Metcon rx’d: 28:34
Wall climbs were steady, but always seem to take a break after the 4th rep. First 3 rds of CTB were 5-3-2, last one was 4 and singles. KB unbroken for 2 rds, then 8-7 for the rest. Really wanted to do last KB unbroken but couldn’t get my mind to do it. My mental game needs a lot of work.
I almost puked and died today! Thank Goodness that’s done and over with
36:10 :(
4 rounds:
800m run
5 wall walks
10 pull-ups – some body weight, some black band
15 KBS 1 pood
24:15
Need to keep working on kipping pull-ups!
WOD
RXd
32:23
Thanks for the push at the end Val.
Still feeling Murph from Monday.
Also, if anyone else signed up for the Windy City Murph and can’t make it let me know. I tried to sign up last week and was denied due to it being full.
jasonwade45@gmail.com
@Christina R- you will pass out before you die. No worries.
@ JennK: When are we doing that Hero wod? Tomorrow?
Off the strength program today and did the WOD thanks to Brian and Bryce. I really thought I would do whorerrible at it, but felt good throughout. I don’t know what the weight or technical name is but I used the yellow KB on the first set cause we ran out of green ones. But did the next three with a green one.
31:55
I also ate pie, ice cream, chips, hot dogs, mashed potato, pancakes, and a box of pop tarts to get ready for this paleo challenge!
@ke$ha
I think tomorrow is when we should go at it. If i’m not mistaken it’ll be a make up day anyway.
Are you able to do noon
Strength 8.3
A1 Standed Banded Hip Thrusts 100 Gray
A2 Face Pulls 50 Black
Conditioning
3 rounds of:
800M Run
10 Toes-to-Bar
10 Burpee Box Jumps (24)
9:30
Day 3 Week 8 I really am fucking HUGE strength cycle!
100 orange banded hip thrusters
4 rounds of:
800m run
5 wall walks
10 CTB
15 KBS @ 1.5 pood
Wall walks – easy
CTB – easy
KBS – easy
800m runs – absolutely the worst good for nothing exercise of all time! During each 800m run I had to stop lean against the wire fence in Ada and pray to the crossit gods to have him or her help me be able to breath! Once I realized they weren’t going I answer it help me with my prayers, I walked the rest if the way!!!!!
Strength is amazingly wicked awesome!
Endurance is so bad, I think I am never going to run again!
@ Jamison: can only do 6 or 9am tomorrow.
iPhone auto correct sucks a$$!!!!!!
Off the strength program after 7 weeks, back to the Metcons and oh, how it sucks to be back. Can’t seem to get enough air. Sloooow runs today. I wonder how long it will take to feel back to “normal”.
4 Rds:
800 m run
5 wall walks
10 ring rows (subbed out the pull ups ‘cuz I need to avoid them, they hurt)
15 KB swings (yellow – is that 1 pood? I think so)
30:03
I can’t believe I missed hitting under 30 by only a few seconds. I’m sure they ticked away while I was lying on the floor, face down, wishing I didn’t need to do any more wall walks.
What a welcome back to metcons: first a hero wod, then this. :-)
8.2
A1 Bench Press 3 x 5 – 100#
A2 Pull-up 3 x 5
Conditioning 5 rounds of:
5 Burpees
10 Pull-ups
30 Double-Unders
5:25
Great race with Woody. I did the whole WOD unbroken and he still beat me by 15 seconds or so. Good times.
C1 DB Curl 4 x 6 – 30#
C2 DB Tate Press 4 x 8 – 30#
D1 Band Pull Aparts 2 x 25 Black
Todays WOD looked awful…I think I’m going to skip the strength conditioning and do it tomorrow!
@ke$ha I’ll be in at 9 am then
With all the running I have been doing lately, I better get better at it. Wait a sec, “better get better” that cannot possibly be grammatically correct.. I must get better? I deserve to get better? Whatever, you all get my point.
Rudy’s Evil WOD
4 Rounds
800M Run
5 Wall Climbs
10 CTB pullups
15 KB swings 1.5 pood
RX: 38:12
One particular low point was when JK lapped me on my third run… which was followed by a lower point when I saw the 6pm class on their warmup jog on my fourth run. Thanks to Big Tuna (Jeff A) and everyone else pushing me in the end, I truly was out of gas, but maybe that is a good thing.
@ Tony
Tony, Tony, Tony… What a dumb name. I would normally be offended by such a comment (that’s a lie, my confidence is stupidly high) but then I remembered you are my arch-nemesis and such comments are to be expected. Therefore I resolve to destroy you this coming summer. Prepare to be defeated in the field of battle (or more likely, an online blog).
That is all.
Oh wait, it’s “I better improve at it” thesaurus’ are the bomb yo.
36:17
Slow grind today or really any day with 800′s. I was hoping to finish 3 rounds by the time JK finished 4, but I missed it by 1 KBS. That was my highlight, then it took 10 mins to finish my last round.
WOD (non chest to bar pull-ups) 28:58
@KateM- kick ass time on this wod.
WOD: 4RFT of 800m run, 5 walk climbs, 10 pull ups, 15 KB swings 1pood.
Time: 35:57 (I think)
Started C2B in the first set but when I only got 5 good reps and 15 no reps I decided to switch it up to pull ups. Stomach cramped up in the middle of this wod, found myself curled up in a ball on the floor. Definitely dehydrated. Wall climbs felt ok, took Val’s advise to go quick on them.
This wod definitely humbled me, although this was the first hardcore Metcon in weeks it has highlighted some weaknesses that I need to add to my training list.
Thanks Kelly, Val, KarenC and AJ for getting me through this one.
Did not like this WOD much at all!
35:33 Rx (although my wall climb descents could use some improvement)
And sorry for any “I might kill you faces” I gave anyone during this workout…
Love Joe P’s comments about all the recent running – my thoughts exactly! Running more than one mile on any given day just seems a bit too elite for me!
Think I ended around 33:31, but just glad to finish in one piece! During the easy part of the warmup, I felt a tweaking around my left inner thigh. Kept going, but then felt it radiate all the way down my left leg on the first round of 800m. Once the feeling reared its head again during the first round of wall walks, Val provided a bunch of modifications to get me a good workout, but minimize the chance of making things worse. Wall walks were turned more into an inch-worm movement, kb swings (35#) became Russian, and I had orange band pullups from the get-go. Continued runs but still noticed a different feeling in left leg.
Post: Icing my leg, which still feels tweaky, per Val’s counsel. Also refering back to Glenn’s recent article about injuries. So glad that I followed Glenn’s first rule, “If you hurt, STOP WHAT YOU’RE DOING. So many people get hurt halfway through a workout and then proceed to ‘tough’ it out, turning what may have been a minor injury into a major one.” I came to class uninjured and didn’t want to be carried out! Weird day.
Rx 24:22. A tough WOD, but felt pretty good until the very end. Maybe a result of some clean eating?
@JoeP: Last time I checked, my name is a relatively common Italian name. Last time I checked, you are of Italian descent. Does this mean your people are dumb? I’ll hang up and listen for your reply.
RX 31:30
33:04 ish I think but either way was not the performance I wanted. Did an extra wall climb in the last round because I almost did a back flip on the 3rd one instead of walking down. CTB was my limiting factor. Could not string more than 2 together.
On a plus note though…used a 1 1/4 pood. The lonely 44#er because Glen keeps telling me to use the mens weight. Couldn’t quite commit to a 1 1/2 pood.
Subbed 800m rows for the runs since it was raining (I know, I know…).
Time: 44:38
4 Rounds:
800m row
5 box push-ups (20″)
10 pull-ups (not CTB) with orange band
15 KBSs (1 pood)
First row unbroken, split the last three into two parts (500, 300) to keep things under control.
4 rounds:
800m run
5 wall-walks (next time I will listen to Val and keep my core tight on the way down as my lower back is feeling tight this morning)
10 pull-ups (black band, should have tried the red)
15kbs 1 pood
31:31
26:26
Rx’d 26:15
Almost had my first ever visit from Pukey around Round 3.
Did this WOD with my wife, Ali, during Thursday make ups instead of the week 8 strength conditioning. This was our first crossfit workout together. She rocked it! As for me….
24:25 Rx’ed
My goal was sub-25….actually, who am I kidding, my goal was to beat Tony, but I came up 3 seconds short. I completely fell apart on the last round of chest-to-bars. Still feel good about this overall.
Back to strength deload week tomorrow. Some light workouts for the weekend and gear up for the next cycle.