16
Jul
Wednesday, July 17th, 2013
She Did It! Allison Got Her First Pull-Up!!!! Wahoooo!!!
__________
WOD:
8 Rounds of Tabata For Each Exercise (20 On, 10 Off)
Row for Calories – Damper on 10
Rest 1 Minute
Thrusters for Reps – 65/95lbs
Rest 1 Minute
Row for Calories – Damper on 5
Rest 1 Minute
Thrusters for Reps – Empty Bar
Score For Each Tabata is Lowest Scored Round.
Total Score for the WOD is lowest round from each set combined.
Sand banging or gaming the tabatas gets an automatic Zero! Push Hard full 20 Seconds!
Bring bar to the Hip before putting it down.. No dumping from overhead.
Row: 6
Thruster: 3
Row: 5
Thruster: 6
Total: 20 rx’d
That was rough.
Row: 5
Thruster: 4
Row: 4
Thruster: 6
Total 19, Rx’d
row 5
thruster 3 / 85
row 4
thruster 6
was really considering giving up on those first set of thrusters. brutal.
CFM SOCIAL – FRIDAY NIGHT!
DTUT – 8:00
2nd Avenue between 90th & 91st Street
Come one, come all – just come =)
Row – 9
Thruster – 6
Row – 0 (took off some rounds to throw up)
Thruster – 0 (see above)
if I remove the rounds where I got 0, I was on pace for 27. Oh well, next time.
Row: 5
Thruster: 4 @ 35#
Row: 5
Thruster: 5 @ 35#
Total = 19
Thanks for the advice, Nicole! Checking Trigger Point website now…
18 rx’d (5-3-5-5)
13 (3-2-3-5)
Thrusters @63# (almost rx’d)
6-4-5-6: 21 rx’d
4-1-3-6=14
85#
6-3-5-5= 19 Rx
6,3,5,1 = 15rxd
5’s all around.. 20 total
Subbed burpees+jump tuck for first round of thrusters and regular burpees for second round.
7 / 2 (!) / 6 / 6 = 21 as rx’ed. Started out with 4s on the 95ers but my glutes and hams revolted after the last two days of heavy squats.
row: 4
Thrusters @53: 4
row: 4
thruster @33: 7
total 19.
Probably should have gone Rx, but I’m still pretty scared of thrusters. Felt it a little in my shoulder using 53.
Why am I the slowest/worst rower at the gym?? Can someone teach me??
Anyone down for a beach day on Friday? Email me [email protected].
Anyone interested in running the NYC Marathon in the fall but wasn’t able to register? A coworker of mine has a friend that works for LIVESTRONG who has 50 spots open. You’d have to raise the norm $3k, but would be guaranteed a spot.
Let me know if anyone wants, I’ll forward info. Thanks!
P.S. You can email me at [email protected]
5-4-4-5 = 18 Rx’d
5-5-4-6 = 20 rx’d
6-3-6-4= 19 rx
Row damper 10: 7cal
Thruster 95lbs: 2 reps
Row damper 5: 6cal
Thruster bar: 6 reps
Crossfit 212
8min to find our 1 rep max thruster. Must clean it from the ground.
#215
Then 21-15-9 thrusters & burpees #115
6:09 rx
Great clasd lead by Amy
Tabata pain
7 / 4 / 5 / 5
Pain. Just total pain.
RX – Jcash and I did both rows wearing our stylish new gas masks!
6-3-5-5
Also, any other takers for a wknd braving the elements of the wilderness that Jcash mentioned yeserday!? So far we have got a good solid crew coming together.
RX 24
Booya!!
5/3/5/5
18 Rx
RX’d 19
with the gas mask. Jon did it so had to do it too.
Come on guys and girls, we can look for some wild animals that you normally wouldn’t see . Yea I’m that good at finding animals. Well reptiles and amphibians that is. And we can get lucky with the mammals and birds.
6/2/5/6 – 19 Rx
Pre Wod dismantling of the Office desk with Allison – Rx+
4-4-3-5
43#, 22#
This one was no joke.
@Jon @jcash you talking bout camping?? I am TOTALLY up for that!!
6/3/4/4 = 17 rx’d
In for camping!
Back Squat 5X5 285 lbs PR
Tabata hollow rocks
5 minutes in a plank hold (broken up)
7/3/6/5 = 21 @75#
23 @ 53#
(can’t recall breakdown)
no thrusters, PP subbed, unfavorable knee injury
6 – 1st Row
4 – 1st Thruster (65#)
3 – 2nd Row
4 – 2nd Thruster (Empty Bar)
17 Total Reps
Shoulder was feeling tweaky again so Allison made me do front squats instead of thrusters – thanks for that! would have broken myself otherwise.
FS @ 65
total was 18 (4,5,4,5)
time to see a doc for all my issues!
4/3/4/5=16
@53# Thrusters
Wing – 5/6/4/8
7/3/5/5: 20 at 85lb. Brutal and awesome are the only two appropriate adjectives for this workout.
18, RX brutal.