Sunday February 3, 2013
A. Row 500 m
Compare to January 13, 2012
B. 3 rounds for time(s):
20 Alternating SIngle Arm KB Swings – 10/hand
20 KB Squats
20 Left Arm Walking Lunges
20 Right Arm Walking Lunges
20 KB SDLHP (Kettlebell Sumo Deadlift High Pull)
2:00 Rest
Coach’s notes: Post time for 500 m row and times for B plus total working time to comments. Guys use 1.5 pood, gals use 1.0 pood for all movements.
Chief
5 sets of 3 min work followed by 1 min rest
135# power clean x 3 reps
Push ups x 6 reps
Air Squats x 9 reps
(Around 4 rds each time)
Then part B of today’s wod with 1pood
(Around 20 min)
OK, taking my own advice and practising what I preach; posting the Good, the Bad and the Ugly………
The Good – Thanks Jason, great coaching this morning.
The Bad – Row was a few seconds off (135.4), and since it has literally been a few years since I hit a 500m row, I was hoping for an improvement versus a drop off. This does confirm, however, that copious amounts of chocolate almonds the night before is not the best fuel to for this type of workout. I had very little intensity for the last 150m.
The Ugly – First round of part B was 2:22 except that my squat depth was sketchy (thanks Jason for noting) and I only did 10 lunges per hand instead of the prescribed 20. Brain was not functioning. Then after the 2 min rest, round 2 was atrocious. Took approximately twice as long, not totally sure as my math became very precluded at this point. Seriously contemplated, skipping round 3, did it any way but it was mostly standing staring at the KB, versus moving.
As a positive recap, thoroughly enjoyed WODing with you all this morning. It is always my preferred start to the day!!!
This was fun. The sun was shining, the birds were singing, kettle bells were swinging….
A: 1:47 this is my best 500m since I joined CFC so pretty happy with that.
B: started with 1 pood for the first round but it was a little much for my shoulder: 4:34. Round 2 & 3 I used .7 pood: 5:10 / 4:10 (thanks for the encouragement Jason..it helped a lot).
There is a good article in the Sun today (page 34) about ex-NHLer Scott Thornton who is now a very strong Crossfit proponent. He just opened Crossfit Indestri in Collingwood Ontario. Worth a read.
Thanks for the great coaching Jason. Coach…it’s nice to see the Boss suffer once in a while 🙂
A – 1:40.5 (PR from 2009 is 1:35.4)
B – did not do.
After the row my heart was pounding, my lungs were bleeding and my stomach was churning. I think my spleen was okay though. Based on how sick I felt after the row I think the key to success with this WOD for me would have been to do it an hour later or ten years earlier.
Brett, welcome to my world.
A. 1:50.5 (PR is 1:50.2). This was my first row keeping my knees wider and made a big difference. I felt like I had a lot more power. I didn’t push 100% because I was nervous about the wod that followed. After today’s row I believe there is a sub 1:50 in me.
B. 4:20/4:30/4:50 using .7pood.
Total working time: 13:40
Great post Brett!
Thanks Jason!
Jeff that’s exactly how I felt. Maybe birthday cake and wine weren’t a good fuel choice either (chocolate covered almonds may have been a better one…)
Did part A in 1:52.6 and spent most of part B over the bathroom sink deciding whether I was going to pass out or vomit. Maybe it’s a sign its all downhill after 32.
Thanks Jason.
A: 2:06.3
Worked in technique as it never seems to improve. Definitely noticed a difference keeping my knees out. Thanks for the tips Jason.
B: 17:19 with 0.7 pd (tried 1pd but not able to get
overhead for single arm KB swings)
A 1:28.8 Not a PR unless I handicap it against the pound of scotch I drank last night. ( I guess Glenlivet also can be added to the list of poor pre-wod fuels.)
B 3:56/ 4:34/ 5:05
My legs are absolute jelly, giving me the perfect excuse to be lazy and watch the Nners today.
And of course take in some more poor fuel.
Great class Jason.
A: 1:34.7 – kept a lot of focus on wide knees and I think this really helped. Kept the stroke rate in to 37-40s/min range. Next time I I will have it done <1:30min
B: Total working time for 3rds – 15:30 using 1pd. Felt this was a good weight to help me stay moving through the workout.
Thanks the for reminders Jason. Awesome work by everyone @ 11am class!
B: total working time: 13:19
Didn’t do part A – worried it would aggravate my back
B. Total working time 16:07 as rx’d
Thanks Jason
A. 2:06.6
B. Scaled due to elbow issues:
.7 pood, regular KB swings and 12 lunges (per arm) each round
I could not have done single arm KB swings with 1 pood even without an injury, even scaled this wod was difficult for me. Total working time 12:40
Nice work Danielle and Angela – as Rx’d!
Thanks Jason!
Oops, working time was 14:40 🙂
A: 1:30.8
B: 14:35 working time w/ 1pd kb
No idea what my individual round times were as I thought I was going to pass out after rd 1.
Really enjoyed this, everyone went at it hard.
Thanks Jason.
That was a killer, great class Jason, thanks for the encouragement.
Part A: 1:29.6 (First time doing a 500 m sprint, was doing great up to about 350 m, then the power faded off, perhaps too strong out of the gate)
Part B: Scaled to 1.25 pd due to left side weakness on the swings, total time = 21:49 for a working time of 17:49, a$$, legs are feeling it now, and I am guessing tomorrow too!
Great Row Monty!
A. 2:01
B. Used a .7 pood KB. Rounds were: 4:23/4:43/4:36. Total time was 17:40 (working time was 13:40)
Thanks Jason!
A. 1:44
B. 4:40/4:50/4:51 – with 1.25 KB
Back tightened up a little during round 2, but the walking lungs and Jay’s tips on them actually helped loosen it up a bit.
Thanks for coaching Jason! Great job everyone @ 11 am
A. 1:57.9
B. 4:00/4:30/4:30 with .7pood
In keeping with the Good, the Bad and the Ugly theme:
The Good: my goal was to get the row under 2 minutes
The Bad: how my lungs felt after the row
The Ugly: single arm kettle bell swings. These punched me in the face with how bad they sucked. Could not get any sort of coordination or rhythm going.
My time tells me I should have gone heavier, but there was now way I was swinging a 1 pood kettle bell with one arm.
A. 1/1/1/1/1/1 front squat
B. 3:04/3:58/3:50 as rx’d
C. 10x 65 push press, 8 @ 4022 back ext. @35/40 lbs (3 rounds)
D. ring rows 3x 10
30lbs DB rows 10×3 each hand
Thanks Jason
TT Strength:
Crossfit Total
BSqt: 350 PR
Shoulder Press: 170 PR
DL: 405 (failed going for PR at 420)
Total: 925 PR
Some wicked feats today! Thanks Jason and Chris.
A. 1:31.3 (PR by 2 seconds)
B. Round 1 was 3:37 as Rx’d. Half way through round 2, my lower back started to tighten up so I needed to take a few more breaks. Round 2 was 5:25 as Rx’d. Round 3 was a total shut down as my lower back really got tight. Rather than push through it, I did the KB swings, KB squats and finished half of the walking lunges and then laid on the floor to try and loosen up my back.
Thanks Jason.
It was a beautiful day out there! And what a great way to enjoy it with this little WOD.
A. 2:14 (not a PR, I am trying to work on form so today I tried keeping my knees wide, not sure if it helped, but I will continue to practice)
B. I used .7 pood – rounds were 4:22/4:30/4:31 total working time 13:33
Really don’t like holding onto KB’s for more than about 2 minutes.
Thanks for the coaching Jason, good to see you on a Sunday!
Nice work 10 a.m. class.
figured this would be a good work out to start documenting my workouts
A. 1:40 was the first time doing 500m
B. did the work out with 1 pood, could have probably went heavier, instead tried to keep intensity as high as possible.
times were
3:25
4:30
3:30
really enjoyed the work out and will push the weight harder next time
Thanks fro the push and the work out Jason
Row – 1:47 – matched my PB BTA (Before The Accident). Very happy with that! My last 500m row was about 2 and a half years ago. Wider knees helped.
Scaled Part B WAY down.
A) Back Squats 5×5 @ 140#
B) EMOM for 10 minutes 10 burpee box jumps 20”
Great work everyone at FB. Looked like a fun one.
FireBreather Homework
Strength/Skill: Push Jerk/Split Jerk for load
Metcon:
CFG Track Triplet
Three rounds for time of:
8 Split snatch, alternating legs (115 / 75lbs)
7 Bar muscle-ups
Run 400 meters (Row if the weather is shitty)