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Lifting Ourselves and One Another

Monday, December 28, 2015

1 Round for time:

1000m Row
50 Pull-ups

Coach’s notes:

Post row time and reps and sets to complete the 50 pull-ups in addition to total working time to comments.

WOD Leaderboard

Comments: 13

After a couple of weeks of sleeping in…going back to work is going to be tough. Getting out of bed was a struggle this morning, but I made it in. Trying to get back to waking up around the same time I would if I had to go to work.

Row: 3:52.4
Pull Ups: 5/5/5/4+1/5/5/5/4+1/1+1+1+1+1/1+1+1+1+1
Total Time: 11:52

This went a little better than I expected. Shoulder was feeling pretty good this morning and I tried to stick to sets of 5 on the pull-ups. At the end I did 2 sets of 5 quick singles just because I could cycle through them faster and take a shorter break.

Thanks for the push at the end Blaine!

Good job 7am’ers!

Thanks Laura!! Awesome warm up…definitely woke me up!!


6:54
Pull ups in 5 or 6 sets. Tore around 40th rep.
Thanks Gord


5:04, expected a sub 5, a little disappointed. I guess working off the Toffifee and other Christmas delight gluttony is going to take a few days.
Did’t get my row time because I accidentally set my rower to the same as Keane at 500m, then had to repeat another 500m, pull-ups, stopped at 37 and 45, unacceptable.


8:44
3:52 on the row and 4:52 on the PUs
PUs in sets of 5/5/5/5/5/3/2/1/1/2/1/3/1/1 ….or something close to that
Had visions of jumping off the rower and banging off 20 reps for the first set but settled for 5. As Brett said …unacceptable …too much turkey and Purdy’s :)
Thanks Gord


9:07
3:47.5 row
5/3/3/3/3/3/1/1/1……../1
I also expected sub 5… Unacceptable 😉

In other news… Need to dig deeper on pull-ups.
Thanks Ken and Todd.


8:50
Row – 3:53.4
PU – 10 sets (7,5,5,5,5,5,5,5,4,4)
Think I hit it all pretty close to optimal, i.e. good pace on row, right amount of rest between PU sets, kept from fading to singles.


11:04
4:19 row
Kipping PU’s – I was only able to do 1 set of 5 at the beginning and then a lot of 3’s, 2’s and finally 1’s close to the end. I got a small tear at 46 reps but couldn’t resist finishing with only 4 left. It was surprising how hard the pull ups felt today. My row was slow but I’m happy that I’m finally getting over this cold.
Thanks Todd and Ken!


6:15

3:28 on the rower, did 5 sets of 10 pull-ups, worked on the butterfly kip today.

Done in open gym.


8:44
Row was 4:26
Only did 34 pull-ups since my hands tore. In sets of 2-3. Kept losing my grip


6:46
Row was 3:33, first set of pull-ups was 17, then down from there, 8 sets total.

Thanks Todd and Ken


In Open Gym

A) Today’s WOD
8:56
Row in 3:26
Pull Ups in 5:30
First set of 10 then sets of 5/4/3
Too slow on Pull Ups :(

B)
Front Squat EMOM for 20 Mins (from 280# 1RM)
5 mins @ 205# (73%) x 3 reps/min
5 mins @ 218# (78%) x 2 reps/min
5 mins @ 230# (82%) x 2 reps/min
5 mins @ 248# (88%) x 1 rep/min

Did a little D/U practice with new rope – UGLY


In Open Gym:

21 Thrusters 95lbs
21 Burpees
15 Trusters 135lbs
15 Bar Facing Burpees
9 Thrusters 155lbs
9 Burpee Box Jump Overs

18:25? This seemed like a good idea at the time. First time doing (heavy-ish) thrusters in a while and they felt pretty good. Burpees…not so much, but I got it done!


Did the row in wicked time ( forgot to check the time lol ) , struggled with the pull ups , was practicing a lot before the work out and at around 40 had to stop cus my hands were about to tear . But I was super close to getting my first pull up ! Ekkkk
Thanks Todd


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