Thanks Tony (and Kacey!) for the Foosball table donation to the box. It totally makes the lounge!
Muscle-Up x 15
or Kipping Pull-up x 40
or Strict Pull-up x 25
5 Rounds every 4 minutes of:
5 Toe-to-Bar/Pull-up (Alternating, 5 each)
10 Burpees
50 Double-Unders
This time last year… was a rest day and we featured a pic of Rachel with all her bling.
Keeping Track
-Elizabeth Peters
It’s almost my birthday….my CrossFit birthday that is! About a year ago, I first walked into a CrossFit gym with no idea what it was or what I was getting myself into. The day after my first workout (pull ups, ring dips, squats, running) was the sorest I may have ever been. But as the cliché goes, I was hooked.
Within a week after starting CrossFit, I started recording my workouts. Going back now a year later, I can really see the progress I’ve made. I can look at a workout and remember that was the first time I did a kipping pull up, or when I PR’ed my back squat the first time, or when I first experienced doing a workout hung over (NEVER AGAIN!!!), or my first legit Rx workout. All awesome memories I can go back to because I have kept a log book. It’s even more meaningful when we repeat workouts or do a benchmark workout. You can easily go back and say, “Wow, I did this in 15 minutes 4 months ago and did it in 12 today!”
Not only is a log book practical for reminiscing and seeing your progress, but it will help you keep track of your weights so that when you walk into a class where the weight is 60% of your 1RM, you can easily track that number down and be prepared for the workout. Those in the Strength Program have become accustom to this, but it is really something everybody at CFC should be accountable for. You should know your numbers and if you are not a walking encyclopedia, a log book can help.
It is never too early (or too late…) to start keeping track of your efforts each day at the gym. There are multiple methods of keeping track available to you. CFC has WOD books you can purchase and there are other CrossFit specific WOD notebook companies out there, but any notebook can do. Technology is also an option. There are online tools (like beyondthewhiteboard.com) and apps for phones/tablets. The apps have lots cool of additional benefits such as having all the common WODs preloaded, ability to connect to RSS feed (http://www.crossfitchicago.com/feed for the CFC feed, in case you are wondering), gym finders for when you are traveling, and timers of all types, just to name a few.
For me personally, I keep both a small Moleskine notebook and use an iPad app called myWOD, both of which I update daily. I also revisit an Excel workbook (about monthly) in which I keep some of my larger goals. That may be a little overkill for some, but my notebook is most critical to me. Nothing beats just writing things down sometimes (and you never know when technology might die and you lose everything…).
No matter what your method of recording, it is important just to start. But once you start recording, it is even more importantly do it consistently!
Thanks AdamB for picking up the table and helping Tony bring it on up! Foosball rolls tomorrow!
Most welcome, Rudy! And I’m not saying the lounge needs anything else, but…
http://www.ebay.com/itm/Ms-Pac-Man-Arcade-Video-Game-Midway-1981-/200709150632#ht_945wt_771
Hey 6am Strength Folks!
Wanted to let you know that we decided to postpone my involvement in helping out in the mornings until after the coaching internship process is completed (not too too much longer). Just a heads-up, in case you’d already become accustomed to seeing this smiling face/fabulous bed head each morning.
If you would like to set up a Ms Pacman donation box in the lounge I’m definitely in! That is if there wasn’t a Mortal Kombat or a Street Fighter 2 donation box.
Rumor has it JoeP will graciously eliminate the need for an arcade donation box because he randomly found $1,250 last night whilst cleaning out one of his Versace handbags (what else is an Italian to do when he’s all laid up and can’t even stand in front of the mirror and admire himself for hours on end?)
http://compare.ebay.com/like/221080319242?var=lv<yp=AllFixedPriceItemTypes&var=sbar
This was the one, eh, Joe? EBay’s on fire tonight! (ok, back to studying…)
Rudy,
Yup, Cheryl R. Thanks for the welcome in and the link on programing. It will be great getting to know you all and one day when I’m in Chicago, I’ll get to meet you all! In the meantime, Hi, I’m Cheryl and I am a CrossFit addict.
@Tony – It’s a satchel, Indiana Jones had one.
Nice article Elizabeth.
I use beyond the white board to track my lifts and benchmark workouts (mostly girls and hero wods), but it would be nice if CFC had their workouts listed there daily. I believe many other gyms have this available.
Do others use this site and would you also find this useful? How hard is this to set up?
Rudy I will gladly donate to the Mortal Kombat/Street Fighter 2 arcade fund. Those were the best games ever and maybe we could throw in X-Men Children of the Atom as well for fighting game fans and Lethal Enforcers for a 1st person shooter. I still have my Sega Genesis, Super Nintendo, and original Nintendo and would bring them in with my games if there’s an audience out there who would want them in house. We will never leave the box!
Snatch
50% x 3 reps = 125#
60% x 2 reps = 150# – did 160# by mistake
70% x 1 rep = 175#
80% x 1 rep = 200# (failed 1st attempt then got it on #2)
85% x 1 rep = 215#
80% x 1 rep = 200#
85% x 1 rep = 215# (did 2 reps as first one was wobbly)
Snatch Pulls Standing on 2″ bumpers
100% (250#) x 2 reps
105% (265#) x 2 reps
Snatch Pulls from floor
105% (265#) x 2 reps
Good Mornings
3 x 10 reps @ 135#
@alex – do you have the Nintendo track and field game with the power pad?
Oly Strength 2.3.2
Hang Snatch – worked up to185
Jerk – worked up to 285
Squat Clean – worked up to 287 (2# PR), 302 (Fx2)
Post:
2 Rounds
8 / leg step up @ 55s
8 ring dips
25 Russian KBS @ 2pd
8 Ab wheel
12 reverse grip row @ 75
30 band pull aparts
BH today
Cheetah had nothin’ on me back in the day.
@jonny. I do. Just need to find it at the parents house.
No, Rudy. Thank YOU for the foosball table :)
great article Elizabeth!
@ Alex,Tony and gaming addicts who remembers Duck Hunt with the gun Ahhhh that was a classic!
Halo 4 will be out shortly for Xbox 360 and we have plenty of tv’s at the box
Today’s WOD:
5 TTB (modified knees to elbows- or as high as I could get them)
5 PU (orange and black band- Randy moved me down to orange and red band on the 3rd or 4th round, but my arms were shot and I struggled so I went back to the black band)
10 burpees
150 single unders (still can’t figure out the double unders, really need some serious help on these).
fastest: 2:43
Slowest: 3:06.
eh em! http://www.ecrater.com/p/12253135/cruisn-usa-arcade-coin-operated?gps=1#
pre: 3 mile run
worked on Muscle ups with Rudy
Metcon:
5rds
5 TTB/Pull up
10 burpee
50 DU
fastest: 1:17 (4th round)
slowest: 1:51 (5th round….my rope broke and I stole sommers to finish)
post: plyo work
Wait wait lets not forget another classic fighting game! Its a must!
http://www.youtube.com/watch?v=ezdptxvyAxo&feature=youtube_gdata_player
Can we get some Paperboy too?
How am I the only one who didn’t play video games growing up and I am still one of the worst athletes in the box?!?
Absolute garbage.
TimS, I was not BH today. That’s Anthony.
I might be up for the new Halo or of course Madden ’13 if we can get our hand son it but am an old school gamer so I’m lovin the Paperboy, Duck Hunt, etc references. Tekken 3, Battle Arena Toshinden, Final Fantasy 1-20, the WWF games, World Series baseball, NBA Jam, Sonic the Hedgehog, etc is where all my glory gaming years were before i retired the jersey
This was ugly, but should be a fun one for most people.
Best was 1:59, worst 3:34. Last round I ripped pretty bad and Randy had me do a 150m row instead. If I had any food in my stomach the 6 am class would have seen it on the floor!
Atari – old school!~
@Tony- Hilarious! I think you got it right about JoeP and the man purse, I could totally see that.
Thanks for the foosball table, now some foosballs would be helpful too…
@JoeP- there’s actually reliable data that shows that doctors who play (or played) video games are better surgeons. That may be your explanation.
Nice article, Elizabeth. Way to progress from newbie to badass! (although you came in sort of badass)
Can’t wait to play some foosball soon. We need to organize a tournament.
The only arcade game the box needs is NBA Jam. I would spend hours playing that game.
Also as a side note – if all you video game nerds really need to get to Emporium – http://emporiumchicago.com/
JoeP- was it a european carry-all? Versace, you have style.
I am a horrible foos player.:-(
Super TecmoBowl…… anyone?
@ Matthew K
I clicked on the Emporium link and that place looks pretty great. If they have Pop-a-shot and I didn’t have a wife and kids I think I might live there.
Did this one from the office gym and didn’t have a very good go of it. For whatever reason I couldn’t string together DUs and ended up doing 100 singles the last two rounds just so I could have enough time to transition to the next round of TTs/PUs.
Fastest was probably 2:30, slowest was 3:35. I’ll be practicing DUs the rest of the week out of frustration for today’s performance. And now back to work.
Thanks to Randy for the double-under and kipping pull-up tips this morning. I think I had a breakthrough on my double-unders, but I still stuck with single-unders for the WOD.
Worked on kipping pull-ups w/orange band.
WOD:
5 Rounds every 4 minutes of:
5 Toe-to-Bar/Pull-up (Alternating, 5 each)
(did pull-ups w/orange and red bands for 2 rounds, then orange and black bands for 3 rounds)
10 Burpees
150 Single-Unders
First time doing toe-to-bars, and I could actually do them! They were not pretty though, and I couldn’t quite make it all the way by the end of the workout.
I neglected to watch my times, but I think my fastest round was about 2:45 (1st round) and my slowest was about 3:40 (last round).
@MattK: That place looks incredible. The only reason I haven’t already been there is the two times I’ve been by there (both Saturday nights), there was a 30-minute line outside just to get in. Can’t wait to get in there for some NBA Jam.
And Brett Raz, I’m right there with you on Pop-A-Shot. Might need to get one of those to take up all the space we just freed up by moving out the foosball table (don’t tell Kacey…)
Speaking of NBA, how about an 8 foot hoop for the new space? It would give ball slams a whole new meaning. I mean, Crossfit is all about functional fitness….
Great article Elizabeth! I just bought the app myWOD yesterday and i love it. You can upload all your CFC METCONs and any other custom programming to it and log it in. It also can sync to th iCloud and store your data there. The machines are taking over.
In the Max Weight section, you can add any sort of measurable movement that you do. Such as 400m run, 1 mile run, Burrito challenge and even a high score from a soon to purchased Pac-man machine. So all in all, it is worth the $1.99.
Worked on double unders during the warm up this morning. Actually got 20 in 60sec doing single-double, but as Randy pointed out, this gets really taxing.
Worked on strict pull ups with gray and black bands which is actually an improvement for me because I’ve been using gray and orange since I started a few months ago. Plus I have really weak shoulders.
Metcon:
5 Knees to Elbows
5 Pull ups
10 burpees
150 single unders
Fastest- 1:58 (2nd round) Slowest- 2:55 (last round)
On the last round, my jump rope kept getting stuck on the grooves on the bottom of my shoes, so I’m pretty sure I spent a good 20 seconds trying to fix it.
We need a permanent supply of Wet Ones in the men’s bathroom!
I will donate a bunch for sure!
We also need a donation box for a wicked ice maker for the ice bath!
Speaking of games and arcades, you all really need to watch the Flashmob story of Caine’s arcade. Caine is a 9-year-old boy who builds an elaborate cardboard arcade inside his dad’s used auto part store. Great story about a strong willed, young entrepreneur, his awesomely supportive father, and a random hero.
It is a bit long (just under 11 minutes), but totally worth watching. It got 3.5 million views in just four days when it went viral. Next team WOD should be “build” an arcade!
http://cainesarcade.com/
This one is an All-in-one machine with 130 games:
http://www.moneymachines.com/arcadelegends.html
Super cool Fooseball table!! @Kacey, I burst out laughing reading your post. Very cute.
@ElizabethP- great article. I also have MyWOD which is a great app. But definitely keeping a notebook handy is good, especially on days when your phone dies :/ I just have to be a little more diligent with both.
Great article ElizabethP, I use “3.2.1.Go” on my iPhone. I love it, takes a little time for every work out becasue you have to build them, easy just takes a few minutes, but once you do you can search by workout, exercise, date, etc. and it has a PR log…
5 Rounds every 4 minutes of:
5 Toe-to-Bar/Pull-up (Alternating, 5 each)
10 Burpees
50 Double-Unders
F-1:06 S-1:20 Had 2 trips in the 1:20 round, the first round at that. Other 3 where 1:09, 1:12, 1:13
Skill work: Muscle-ups x15
Split them into 6-4-5. My left wrist has not been 100% lately. Really wanted to get them all unbroken but decided not to push it too hard.
WOD
5 Rounds every 4 minutes of:
5 Toe-to-Bar/Pull-up (Alternating, 5 each)
10 Burpees
50 Double-Unders
Alternating between TTB and PU was a little awkward. DUs are getting better. Most i got unbroken was 30. They are really slow. Need to practice on getting faster.
Fastest time 1:37 slowest 2:11.
And I’m all for nerding out to video games.
@BrettRaz- Would moving in to the Emporium force you to move out of CFC? That sure would free up a lot of space! Maybe Rudy could then put in a pop-a-shot!
@ No Moniker
Was that Rich or my wife that posted that? That’s fair though.
Pop-a-shot FTW!!! And some Golden Tee would go quite nicely with that fridge full of beer.
Noon with coach Kelly….
Strength: MU work….back to the basics for me with progressions from the knees, the pull, and then up into the dip.
Met-Con: 1:25(slowest)…..not the best at self counting double unders in the later rounds. The kip from TTB’s to Pullups took a few rounds to get acclimated.
Coming off the Chicago OLY tri on Sunday…..got a great VIP wave and bike rack location racing under the “first responders”. PR @ 2:58….had a few conflicts: one in the swim(hyperventilating) which cost me a few minutes to right my heart rate on my back then some muscle cramping on the run. Just used the water stations as my distance goal, massaged my quads, then hauled ass each time.
Nice job Noah….Erin, Suzanne, and any other tri folks. Looking forward to next years race.
1st day back=almost vomited on Matt during the row.
Awesome newest version of the Crossfit Chicago box. Rudy–this is it. Sweet!!
I am loving the pop-a-shot ideas… do you think we could put in a full bar (with free member donated booze) and maybe a kitchen that could make delicious nachos on demand.
Maybe a jukebox and a “fireman’s pole” would be a good addition as well.
Bench Press w/football bar, 3 x 5 reps @ 115# + bar
Did 1 set with each width of grip
Muscle Ups, 3 x 5 reps
Split Jerk – tech/speed work up to 295#. felt pretty fast and crisp today
Clean – work up to a heavy single – 275# – 295# (fx3) got closer to getting the clean each attempt but no dice today. speed felt good, strength just wasn’t there
I hate DUs.
Strength 14.2
A1) Bench 1×1 @ 205#
A2) Weighted Pull ups 1×2 @ 1.5 pood
B1) Bench 1×1 @ 225#
B2) Weighted Pull ups 1×2 @ 1.5 pood
C1) Bench 5×3 @ 240#—AMRAP set 6
C2) Weighted Pull ups 5×3 @ 1.5 pood—AMRAP set 7
D1) 4×12 DB curls @ 35#
D2) 4×12 DB JM Press @ 35#
D3) 4×20 Black Band pull aparts
Conditioning-
Today’s CF class.
Muscle up work. Getting better. Feeling more natural again (natural for me anyway).
1 round every 4 min for 5 rounds of
10 TTB/Pull ups (alternate each rep)
10 burpees
50 double unders
Fastest :60, slowest :64. Splits :64, :60, :61, :62, :60. Couldn’t get a tight transition from TTB to pull up, so lots of extra swinging cost me sub :60.
Pre–10 mile bike ride
Oly day
Full snatch
Worked up to 165
Split jerk
Worked up to 205
Squat cleans
Worked up to 205; failed 225
Kept everything within workable weight.
No time for D1-D6 took the whole hour for the oly lifts
@ Rudy,
Oh the fuse ball table sounds great ! Yeah, thank you Terry for Enhancing the women’s bathroom with some all important woman’s needs. My pleasure!
A – Hang Snatch (15 minutes to a heavy single) Worked to#155 failed #165
B – Split Jerk (15 minutes to a heavy single) #225
C – Clean from floor (15 minutes to a heavy single)
Worked to #225 failed #235
D1 – DB or KB Step-Up 2×8-12/leg (15-20% of Back Squat/bell) (30-45 seconds rest) @ #60
D2 – C1 – Ring Dip 2 x 8-12 (30-45 seconds rest)
D3 – Russian KB Swings 2 x 25 (2 pood) (30-45 seconds rest)
D4 – Ab Wheel 2 x 8-12 (30-45 seconds rest)
D5 – Reverse Grip BB Bent Over Row 3 x 12-15 (40% of Press)(30-45 seconds rest) @ #75
D6 – Band Pull Apart 2 x 30 (Black) (1 minute Rest)
Muscle Ups: Fail
I’ve regressed on these. Need to start putting in more work on my kips. Twice a week, mark it down.
Metcon Rx’ed
1:12, 1:09, 1:13, 1:11, 1:11
Not sure if anyone got sub-one, but those must be some fast double unders. Really happy with my consistency on this one.
Thanks Terry!
Sorry I don’t frequent the women’s bathroom much but I was in there today putting in some TP (you gals gotta let me know when there isn’t any in there). The stuff in the gals bathroom is pretty awesome too. I guess I have to spruce up the guys bathroom with something too. Hmmm. Suggestions?
@Rudy
Always have suggestions for you. Will take care of it when I get back!
As Rx’d
round 1 was best at 2:43
round 5 was longest at 3:23.
Double unders kicked my butt. I finally got to the point where I could do more than 3-4 in a row at round 4. Great WOD! I’m really impressed with all the ones around one minute. My gosh you were haulin’ butt!
Worked on dead hangs, then:
Fastest: 1:58 (1st)
Slowest: 2:30 (3rd)
Note sure what happened on the third round. Double unders were unbroken, except for the 3rd round when I messed up on 49.
MU practice with the new rig. FUN!
Metcon with:
15 TTB
10 Burpees
50 DUs
1:54-2:03-2:11-2:23-2:32
The TTBs go great for the first 6-10 (i.e. until I drop off the bar) and then can only manage singles.
Great article Elizabeth! I need to start an electronic diary of my wods…but for now the handy dandy notebook and the occassional sending you my #’s to upload in an excel spreadsheet works, right?: )
@ Terry – I do like the fixin’s in the ladies room. Very nice!
Workout at incognieto gym alone today. Definitely not the same as CFC.
1k row
5 rounds:
10 Back Squats (3 rounds @ 135, 1@145, 1@155)
10 Dead Hang Pull-ups (varied the grip alot as they did not have one single straight bar)
Jerks off Blocks (Did 2 @ 125 for 3 rounds, then 4 @ 115 for 2 rounds) Didn’t have droppable weights to work with here so wanted to work on technique some
WOD 15 min amramp of:
10 KBS 1.5 pood
10 BJ @ 24
10 ring dips
5 rounds with 3 ring dips. Ring dips were the hardest here but I focused on getting depth. Will need work on kipping these as all were strict.
Cash Out: Handstand walks and handstand holds
Muscle up work with the new toy. Apparently you’re not supposed to sit your butt in it. Carlo….don’t. say. anything.
Metcon with:
15 TTB
10 Burpees
50 DUs
Best: 2:02
Worst: 2:30
Great coaching by Coach Bryce today–Way to make me monitor my facial expressions.
Also awesome article, Elizabeth! I used to document things religiously but have become a little less consistently. Maybe I’ll give this iPhone app a go…
MU work on the trainer-fun! Then from seated position with red band.
Metcon: 1:51 – 1:09 – 1:01 – 1:11 – 0:58
Coming off an injury, first time jumping in two weeks so mod the du’s to 25. First round I did way too many ttb and pu, not good at following directions. Got the hang of it by the 2nd rd. First time kipping ttb in a wod. Found it easier to do with a pullup in between, is that weird?
MUs: 7-4-4.
Then my DUs had to ruin an otherwise enjoyable WOD. Apparently my new rope and I have yet to get on the same page, because I only did 30 in the 60-sec tester (last week did 45 in the 60-sec tester!) at the beginning, so I did 30 for the WOD.
1:38 – 1:43 – 2:03 – 2:04 – 2:07
@Woody I didn’t see your post earlier, but if it’s made by Versace and cost 25 hundo, I’d have a hard time calling it a satchel. Plus, Indiana Jones didn’t carry all his hair product in there like JoeP does…
(Estimated time of JoeP’s next “Top 10 Reasons Why Tony Is the Worst” Post: 11:37am tomorrow. Looking forward to it!)
Strict Pull-up x 25 with black band
Metcon: fastest 1:45 and slowest 2:20
5 Toe-to-Bar/Pull-ups with orange band
10 Burpees
50 Double-Unders
5 rounds
15 TTB
10 Burpees
50 DU
1:32-1:39-1:54-1:58-1:58
@Rudy
See mans bathroom from home improvement (tool time)
Worked out at CrossFit 2.2 in Cedar Rapids, IA
Back squat 3×3 at 80%, stayed at 70 kilos
Press 3×3 at 80%, stayed at 54.6 kilos
metcon:
3 rft
15 hollow rocks
15 20# wall balls
15 24″ box jumps
4:59
Metcon Rx:
1:15 – 1:15 – 1:18 – 1:38 – 1:34
Only tripped up once in DUs for rounds 1 and 2, 2 trips in round 3 and lots ‘o trips in 4 and 5.
Post- Got my first (and second!) muscle up!. HUGE thanks to Ben and Marissa for all the pointers during the warm up in class.
Done on 8/29
Muscle Up Work:
I can finally do a kipping muscle up pretty much on command (not just when the stars align and I get lucky). Also tried some strict muscle ups on the new muscle up trainer. Not sure how it works, but it is lots of fun.
WOD
5 rounds, every 4 minutes
5/5 TTB / Pull Ups
10 Burpees
50 DUs
Fastest: 1:23, Slowest: 2:13 (DUs fell apart on the last two rounds)
Nice article Elizabeth! I am with you on coming to the fast realization that staying home/in bed is a smarter alternative than attempting to do a CF workout hungover.
Oly 2.3 – Conditioning – Wednesday 8/29
Metcon, Rx’d:
1 – 1:03 (High)
2 – 1:03
3 – 0:52 (Low)
4 – 0:55
5 – 0:58
Fun one. Bryce suggested (more like told me) I was sandbagging the first two rounds, so hit the remaining rounds a little harder. DUs unbroken–still lopsided but able to do them efficiently. Gas tank wise felt pretty consistent throughout.
Oly Focus Week 4
Day 2
A – Hang Snatch (15 minutes to a heavy single)- 155
B – Split Jerk (15 minutes to a heavy single)-225
C – Clean from floor (15 minutes to a heavy single)-227( PR)
SO SGT TAPALLA ( Rudy’s Alter Ego) decided to come out yesterday and remind me that I can be alot better at both Cleans and Snatch if my speed was faster which would help my techinique. For a minute there I wanted to say yes DRILL SERGEANT, but I realized I was not in uniform. The strength is do, however the technique and speed needs continued work. Till next time SGT TAPALLA. GETSOME!!!!!!!
And I am still waiting for Scotty ” TO HOTTIE” Radin to give us his mighty SSSSSSSSSSSSSSSIP!!!!!!! upon arrival… Get it together BIG MAN !!!!
Done on 8/29 w Handsomest TimS and Anthony
WOD
5 rounds, every 4 minutes
5/5 TTB / Pull Ups
10 Burpees
50 DUs
Fastest: 1:22, Slowest: 2:24 had a really hard time getting DUs started. Happy Bryce showed me how to string the ttb pull ups. Was a fun movement.
Did this one last night in my garage:
Pre – testing the RX, the 2 movements I may have difficulty with:
Overhead squats – 5 at 75% body weight #115 – completed.
Deadlift at #315 for 1 – completed.
5 Rounds every 4 minutes of:
5 Toe-to-Bar/Pull-up (Alternating, 5 each)
10 Burpees
50 Double-Unders – only one clean round due to low ceiling.
F-1:09 S-1:20 which was my first round.
A – Hang Snatch – #88 (8# PR), I know I have more in me
B – Split Jerk – worked at 103# (Still pushing weight forward)
C – Clean from floor – worked to 113#
D1 – DB or KB Step-Up 2×8-12/leg @ #35
D2 – C1 – Ring Dip 2 x 8 with pink band
D3 – Russian KB Swings 2 x 25 (1.5 pood)
D4 – Planks 2 x 1 min
D5 – Reverse Grip BB Bent Over Row 3 x 15 @ #33
D6 – Band Pull Apart 2 x 30 (Pink)
Got my first ever muscle-up today and then was able to string two together after that. Thanks to all the guys I was working with for the pointers and encouragement! All the PU’s from the first strength program are paying off.
The WOD went good until the damn DU’s.. I really hate these and have no desire to be good at them, which I’m going to have to overcome. Got through the TTB-PU’s pretty quick and burbees were decent, but even scaling DU’s to 12 usually took me a whole minute or more.
Quickest time was around a 1:38, slowest around a 2:45, solely dependent the level of DU crappiness.
Strength Week 3
Bench Press
1×5 at 55
Pull up
1×5
Bench
1×3 at 60
Pull up
1×3
Bench
1×2 at 65
Pull up
1×2
Bench
1 x1 at 70
Pull up
1×1
Bench AMRAP at 78#’s, 12 reps
Pull Up AMRAP 7 (this felt tough after 11 already)
Conditioning
5 rounds
5 pullups
5 HSPU
5 TTB
5 HSPU
Took forever. Not fun.
Arms were in failure by this point, so will hit the accessory stuff tomorrow.
5 rounds every 4 min
15 ttb
10 burpees
50 du
slowest 3:03 (last round)
fastest 1:47 (first round)
variance coming from ttb being unbroken, to having to do singles by the last round. first time i’ve ever felt my abs doing ttb! guess i was doing them correctly :) grip held up just fine. burpees got surprisingly really slow due to soreness from the day before.
Muscle Up work 5 strict, then some work in the harness.
Metcon 1:
5 TTB/Pull Ups
10 Burpees
50 DU
Fastest: 1:15
Slowest: 1:18
5 rounds every 4 mins:
5 TTB and Pull ups
10 burpees
50 double-unders
1:30/1:57
I want to say Rx.. but I know that my chin did not clear the bar each time!