Monday, July 27, 2009

BORN READY

warm up
kipping basics & theory

2 rounds of:
box jumps x 12
double unders x 12

press progression w/ pvc

workout
4 rounds of:
500m row
95# press x 10
95# push press x 15
95# push jerk x 20

3min rest between rounds

scale load as necessary

post total work time for score

17 comments:

  1. rob in ger.27 July, 2009 03:37

    karl.7:32/8:20 + 2 pull ups and 3 chin ups

    bou.177bw.4:26/5:38/5:51/6:01 = 21:56
    rob.200bw.4:20/4:58/5:29/5:53 = 20:40

    what a way to wake up!

    ReplyDelete
  2. Unknown27 July, 2009 20:05

    manoj 162bw/ 10 x 30lb reps / 25:50

    ReplyDelete
  3. Justin27 July, 2009 20:36

    Justin 148bw. mod: 45# @ 10 reps ea./round. 12:24

    First kipping pull-up, btw!

    ReplyDelete
  4. Kyle Rose27 July, 2009 20:54

    Kyle R.: 179bw, mod 30# dumbbells - 16:40

    ReplyDelete
  5. Turbo J27 July, 2009 21:06

    Turbo. 160bw. rx. 19:05

    Always bringing it straight to your face! It's no secret...

    I was BORN READY!

    ReplyDelete
  6. Unknown27 July, 2009 22:19

    I cant count...
    I did 15 PJ's on the last 3 rounds with a time of 25 and change...Maybe its the cheesecake cloging my brain

    ReplyDelete
  7. Jenn27 July, 2009 22:19

    Jenn. 118. 45#. 10 reps per round/22.03
    Lorena.128.45#.10 reps per round/26.54

    Congratulations, Justin, on your first kipping pull up!!!!

    ReplyDelete
  8. Unknown27 July, 2009 22:32

    Aaron H. 151.rx 27:?

    ReplyDelete
  9. CrossFit JAX27 July, 2009 22:41

    manoj-
    great work today man. you did extremely well for your first time doing the press/jerk. way to push it.

    barry-
    dont fret bro...i just had breadsticks w/ alfredo dipping sauce topped off with a duh-lish tiramisu.

    kyle r/dustin-
    good to see you guys back in the gym after a long drought!

    JUSTIN AWESOME NAILING YOUR FIRST KIPPING PULL UP MAN! it was a pleasure to have been able to witness it.

    rob in ger-
    how is your shoulder holding up?

    ReplyDelete
  10. sjmenke27 July, 2009 23:27

    Stephen M 185 75# 10rep 13:27

    ReplyDelete
  11. rob in ger.27 July, 2009 23:41

    my shoulder is doing well. I can't complain of old age just yet.

    Turbo j and co: Amazing!

    ReplyDelete
  12. Dustin P28 July, 2009 02:12

    First day back after a week long cruise full of eating and sleeping. Good to be back. My time was around 32min. Forgot to write down the exact time. Thats including the three minute rests. Also during the first round I had to go put my top up due to the rain so that added a few minutes to my overall time.

    ReplyDelete
  13. Rob in Ger.28 July, 2009 03:03

    To keep up with the intensity bou, karl and I did "Forearms" from 290708 with a twist.

    21-15-9 of
    225# dead lift,
    ring dips,
    knees 2 ellbows.

    Karl mod. 105#. 11:49
    bou,177bw. rx'd 10:45
    rob,200bw. rx'd 7:30

    Getting back to my shoulder again. Things are looking up. Flexibility has improved a whole lot. Kipping pull ups are pretty decent. I personally believe that has a lot to do with the chest 2 bar pull ups.

    I am curious as to what you guys are doing today. ?

    ReplyDelete
  14. Angela28 July, 2009 05:39

    Justin, Congrats man! way to go!

    ReplyDelete
  15. Steve28 July, 2009 07:51

    Steve C. 193 b/w. rx. 18:11

    ReplyDelete
  16. pilotkayaker29 July, 2009 11:53

    Allan M
    M/43/6'0"/175
    65lbs 6:15 10/15/15
    75lbs 7:10 10/15/15
    85lbs 7:45 5/10/15
    Slow rowing because of partially torn Achilles
    4 rounds of rowing 2:09 avg.

    ReplyDelete
  17. nic from tampa31 July, 2009 19:30

    ray 160bw (2rds 95lbs 7:19, 8:50) (2rds 65lbs 4:32, 4:48)

    nic 168bw (2rds 95lbs 9:50 8:38) 92rds 65lbs 6:13 4:08)

    this was an awesome wod.

    ReplyDelete

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