Tuesday, August 15th

14
Aug

Tuesday, August 15th

Reminder, bring a friend to any class on Saturday, August 20th. Spread the gainz.

Today’s push-up count: 41

WOD

“Miron”

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Post time to comments.

Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”

Łucki is survived by his wife and son.

33 Responses

  1. Roberts

    NYSC
    Crossfit Linchpin wod
    6 x 400 m “sprints”

    Ran at 6.5 – that’s a sprint for me
    Rested about 1.5-2 min after each round

  2. Lina

    “Miron”
    5 rounds for time of:

    800-meter run
    23 back squats, ¾ body weight Lina: 65
    13 deadlifts, 1 ½ body weight Lina:135

    Total: 3 Rounds + 800 meters + 10 Back squats

    1. Lina

      5×5 Press @48 (I didn’t increase the weight, next week I will, Just want to make sure I have a good technique performing the exercise)

  3. Matt

    41 push-ups, check!

    Weighing in at 170
    “Miron” with a 30 minute time cap
    4 rounds at prescribed weights, 125 and 255

    ???? more like a 30 minute amrap than 5rft, but fun regardless.

  4. Alice

    Monday
    40 push-ups (25-15) and a long long hike

    Tuesday
    super modified “Miron” at the MDI Y (can’t leave your barbells unattended):
    23 back squats at 65
    13 deadlifts at 115
    – 16:00

    41 push-ups (15-15-11)
    some tennis or lap swim yet tbd

  5. Ron

    Still sick, but:
    5 x 3 at 245, super set with 3 strct pull ups and 10 push ups
    AMRAP for 10 minutes:
    5 PUs
    walking lunge for 20 feet to
    10 situps
    walking lunge back to rack then
    5 front squats at 135.

    Shouldnt be a big deal but I was buried. Keto fun resulted in goals though: weigh in this morning was 200. Started at 215 4 weeks ago.

  6. dtm

    “Norim”
    5 rounds for time of:
    20 Burpees
    23 goblet squats, 24kg db
    13 deadlifts, 2 24kg dbs
    20:09

    So many burpees this week, what gives?

    72 Push-ups, 562 total, trying to catch Ashley. This is a race to 1,000, correct?

  7. ERIC S.

    “Bike Buffet” Part #1
    AMRAP 4:00
    15-12-9: Wallballs (20/14), CTB Pull-Ups
    Time remaining, Max Calorie assault bike
    18 cals

    – Rest 4:00 –
    “Bike Buffet” Part #2
    AMRAP 4:00
    15-12-9: Wallballs (20/14), Toes to Bar
    Time remaining, Max Calorie Assault bike
    18 cals

    – Rest 4:00 –
    “Bike Buffet” Part #3
    AMRAP 4:00
    15-12-9: Wallballs (20/14), Pull-Ups
    Time remaining, Max Calorie Assault bike
    10 cals

    1. ERIC S.

      This is meant to be a recovery effort, with bouts of increased speed on the designated minutes. Putting time on the rower to recover and strengthen the posterior chain will be a focus of effort on this training cycle. Low impact, but high gain. Again, today’s session is designed to be a recovery effort.
      On the Minute x 12
      Odd Minutes – Recovery Row. Conversational pace. Relaxed.
      Even Minutes – Paces below, based off your estimated/current 2K row time.

      Minute 2 @ 1:56 / 500 Meters
      Minute 4 @ 1:54 / 500 Meters
      Minute 6 @ 1:52 / 500 Meters
      Minute 8 @ 1:50 / 500 Meters
      Minute 10 @ 1:48 / 500 Meters
      Minute 12 @ 1:46 / 500 Meters

  8. JoJo

    “Bike Buffet” Part #1
    AMRAP 4:00
    15-12-9: Wallballs (20/14), CTB Pull-Ups
    Time remaining, Max Calorie assault bike
    0 cals

    – Rest 4:00 –
    “Bike Buffet” Part #2
    AMRAP 4:00
    15-12-9: Wallballs (20/14), Toes to Bar
    Time remaining, Max Calorie Assault bike
    11 cals

    – Rest 4:00 –
    “Bike Buffet” Part #3
    AMRAP 4:00
    15-12-9: Wallballs (20/14), Pull-Ups
    Time remaining, Max Calorie Assault bike
    0 cal got (on bike and nothing was moving)

    Need to work on my gymnastics!
    Great WOD

    Odd Minutes – Recovery Row. Conversational pace. Relaxed.
    Even Minutes – Paces below, based off your estimated/current 2K row time.

    Minute 2 @ 2:10/ 500 Meters
    Minute 4 @ 2:08 / 500 Meters
    Minute 6 @ 2:06 / 500 Meters
    Minute 8 @ 2:04 / 500 Meters
    Minute 10 @ 2:02 / 500 Meters
    Minute 12 @ 2:00 / 500 Meters

  9. JTrano

    “Bike Buffet” Part #1
    AMRAP 4:00
    12-9-6: Wallballs (20/14), jumping CTB Pull-Ups
    Time remaining, Max Calorie assault bike
    12 cals

    – Rest 4:00 –
    “Bike Buffet” Part #2
    AMRAP 4:00
    12-9-6: Wallballs (20/14), Knees to Chest
    Time remaining, Max Calorie Assault bike
    8 cals

    – Rest 4:00 –
    “Bike Buffet” Part #3
    AMRAP 4:00
    12-9-6: Wallballs (20/14), Jumping Pull-Ups
    Time remaining, Max Calorie Assault bike
    6 cals

    Odd Minutes – Recovery Row. Conversational pace. Relaxed.
    Even Minutes – Paces below, based off your estimated/current 2K row time.
    ????????‍♀️ I didn’t keep track of my times, whoops.

  10. caleb

    4 + 600m @ 85 / 95
    push ups: 41
    note: lower back is feeling better but sticking with light weight for now

  11. Tapout

    Read this as 1/2 your body weight and…
    3 rounds @ 63# BS and 115# DL

    Definitely milked this one so I didn’t have time for another run.