warm up
800m run
3rnds of:
- 50 double unders
- 10 strict pull ups
- 15 clap push ups
- 20 jumping air squats
workout
5rnds w/ 5min rest between:
- 2000m row
- max rep bench press
bench press starts @ 60% bodyweight to increase 10% each round, finishing with bodyweight on 5th round.
post row time & bench reps for score
800m run
3rnds of:
- 50 double unders
- 10 strict pull ups
- 15 clap push ups
- 20 jumping air squats
workout
5rnds w/ 5min rest between:
- 2000m row
- max rep bench press
bench press starts @ 60% bodyweight to increase 10% each round, finishing with bodyweight on 5th round.
post row time & bench reps for score
todd g. performs 19MAR09 wod with his firefighter mask
name bodyweight
ReplyDeleterow time/bench reps
turbo j 155
7:14/60, 7:33/40, 7:41/30, 7:44/25, 7:42/22
blake 185
8:15/38, 7:23/26, 7:16/22, 7:23/22, 7:28/13
josh c 185
8:30/32, 8:52/25, dnf
caleb 157
7:45/40, 7:54/25, 8:02/21, 8:16/17, 8:10/13
cav 165
7:57/31, 8:07/25, 8:06/15, 8:07/12, 8:16/9
dustin 165
8:36/16, dnf
rowdy 180
7:50/30, 7:55/21, 7:55/15, 7:48/10, 7:34/5
dr j 180
7:50/42, 8:00/27, 8:00/21, 7:59/15, 7:57/8
ryan 200
8:41/21, 8:40/13, 8:46/8, 8:50/3, 9:30/1
bill 200
8:41/15, 8:32/10, 8:31/5, 8:45/0, 8:59/0
luis 135
8:47/26, 8:58/15, 8:53/12, 9:26/7, 9:51/4
beegees 205
9:02/30, 8:25/20, 5:36/15, 8:26/8, 8:35/4
kudos to everyone who did the wod. rowing for a total of 10000m is a nutcracker in and of itself. i was in a chemist-mindset today and in keeping with the bodyweight percentages from the crossfit daytona challenge, it made todd & i experiment with it more today. we initially discussed doing back squats, but the workouts from earlier in the week scorched the lower body somewhat, so i went with a pull/push wod instead. our members continue to amaze me each and every day. i could have prescribed a mt. everest climb for time and all of you still would have attempted it. today was long and grueling and everyone was happy it was over with in the end.
the idea, to clear up any confusion, was to begin the 1st round at 60% of one's bodyweight for the bench press and increase the load by 10% each round, to finish the 5th round at bodyweight. the 5 minute rest period was just enough to recover and go hard again...or at least maintain the same rpm.
Ah CFJAX, for those who don't get it they'll probably never understand.
ReplyDeleteFor those who do, it's like a breath of fresh air.
Good to see the proving ground thriving. Hope the photos are just the tip of the iceberg as always.
This was great! My shoulder is still killing me somewhat. I guess I messed it up while doing the Tabata Burpees after the Tabata Pullups. I guess am still to heavy to just drop to the floor...
ReplyDeleteAnyways:
8:56/21, 8:50/20, 9:14/15, 9:03/10, 9:40/5
Thanks guys! Got my butt kicked again. ;-)
whitbag-
ReplyDeletehow the f are you hombre! how was boot? you still in the program or what?
rob ger-
rest the shoulder man. better to recover in order to be close to 100%. glad to hear you kicked your own ass though!