Teams of 2 complete:
5 Rounds for time of:
10 Pull-ups/Plank Hold
10 Wall Balls (20/14)/Right Hand KB Overhead Hold (1.5/1)
10 Box Jumps (20/16/Pull-up Hang
10 Lunges/Left Hand KB Overhead Hold (1.5/1)
A 20 second rest occurs on any break on the holds. Teams will accumulate 4 burpees for each break at the end of the workout.
Post partner and time to comments.
This time last year… Erin wrote a recipe for Turkey Meatball & Kale Soup.
Competitor’s Conditioning
Teams of 2 complete:
5 rounds of:
2 Rope Climbs
4 Box Jumps (34/28)
6 Overhead Squats (155/105)
8 Chest-to-Bar Pull-ups
10 Push Press (155/105)
CrossFit Miami beach
50 Deadlifts @115
40 hand release push-ups
30 toes to bars
20 push jerks @75
10 hspu 2 ab mats
11:45
Accessory work -100 good morning w band
Partnered up with Adam c for the competitors metcon. Big props to Adam for gutting this one out even though he was under the weather. 32 and change. I broke up the push press 6-4 each round until the last round where I went unbroken. Rest unbroken except failed 1 ohs in round 2. Felt better as metcon went on.
B1) 10 min air dyne @80%–197 Cals
C1) 3×12 reverse hypers @ 180#
C2) 3×15 black banded ghd sit-ups
Partnered up with Jonny on this one. I lost my concentration on the last right hand KB hold and then lost my balance. Not happy about that.. Everything else was unbroken.
15:59
Partnered up with my wife, pretty good workout for us and no burpees!
15:34
Enjoyed Val’s warmup this morning at the 9am. MattJ makes some good barking seal noises.
Partner WOD w/ MattJ, Rx’d: 10:39
A little too slow on transitions to get sub-10, but otherwise unbroken.
Had to get some testing numbers:
Bench Press: 315-365-387 (pr)-395 (pr)-405 (f)
Chin-up: 25-45-70-80(f)
Broad Jump: 7’6″
Finally hit a new lifetime PR on the bench, so that was a good thing. The chin-up total was a little disappointing, but considering I’m a good bit heavier than the last time I tested it’s not that bad. My knees just wont let me truly jump yet, so that’s pretty disappointing, but it’s just a starting number.
Cond: 5x250m row, 1:00 rest
46.7-48.8-51.1-51.5-52.6
If you’re a newer member (November ’12 and sooner) or have a friend interested in CrossFit. We’re running a special for the New Year:
https://www.facebook.com/photo.php?fbid=445563038825342&set=a.440976725950640.90184.134182533296729&type=1&theater
YOGA FOR ATHLETES!
Sunday, 9-10 am at CFC.
See you tomorrow. Email melissa@crossfitchicago.com for more info.
PEACE!
Carrie and I partnered for the competitors WOD this morning. First time doing rope climbs in a workout, but the 10 push presses were the hardest part.
25:12 rx
Fun to do this together with Gina and Megan!
It was good to work with MatthewK today on the partner WOD. We moved pretty efficiently throughout the WOD and hit 15:59. Sub 14 is possible, but sub 11??? Nice work Anthony and MattJ
Any coaches going to be at the box later today? Looking to get yesterday’s workout in.
Just coming back from ultimate (frisbee) injury so turning over a new leaf and moving from blog lurker to poster. Partnered with Rich. 18:13 with one break when I lost balance with the left hand kb hold. Good to be back – never going to take athletic movement for granted again.
I haven’t been in at all over the Xmas break, would love to get TDOX in at some point, but maybe I’ll just waste away until 2013.
Competitor’s WOD with Meghan…the push presses were rough…real rough.
27:43
Carrie & Elizabeth killed it!
Had a great partner in Christina for the WOD today! I am still relatively new so used 10 lb wall balls and a 25 lb KB instead of Rx. I used an orange/red/black band altogether for my pull-ups because I was intimidated by the 5 rounds and thought my arms would give out, but admittedly I found myself dreading the pull ups less than the dead hang. I think I will be able to get rid of one of those bands next time. Felt really good on box jumps and even managed to string some together; that was a first! Used an 8 lb wall ball during the 1st round and switched to 10 for the rest of the workout and managed to complete all sets unbroken. A major step up from the nightmare workout involving wall balls in my first CFC class.
Time-17:11
Day 2 of active rest day navigating the pool with vodka lemonades.
Couldn’t manage to get my ass to CFKB this am so started working on my drinking skills early!
WOD:
Ikea Shelf Building for Time:
I believe sub 90 minutes.
Teamed up with Anjali on this one, with assistance from Glenn. I sounded like a sailor right out of the gate and picked up steam as the minutes flew by.
Best quotes of the WOD:
“Sometime you just need brute strength.”
“This is why I never buy Ikea”
and lastly,
“I hope Rudy doesn’t watch the security cam! I look like an idiot!”
BA HA HA HA HA! Great stuff Dill Weed!
@T4, I heard you and Anj didn’t have enough combined weight to compress the dowels. Ha!
@ T4
My favorites were
“Have you ever done a project for Rudy? He’s never going to be ok with that!”
“Damn you switzerland!”
“Why are you guys putting the wood glue on first?” At which point we both were stumped.
@ Anjali
Just ordered 5 bookcases from ikea! Want to come over?!?