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Lifting Ourselves and One Another

Thursday, July 16, 2020

Every 2:00 for 6 rounds complete:

2 Rope Climbs
Run 200m

Then, NO REST

Every 2:00 for 6 rounds complete:

Run 200m
10 Double Dumbbell Swings – 30#/20#/hand

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard

Comments: 10

Goal: Get in the race.
Result: Total fail. I got some sloppy exercise with some great athletes I admire. I could have gone heavier on the dumbbell swings. The workout was well beyond my capacity to keep up given my inexperience with rope climbs. Which were much improved technically. I’m at the bottom of a semi-depressing plateau.

I had to throw in the towel on this one and just practice running and rope climbs. Hurt my pride. Had to deal with my mechanic in the middle of the workout. An opportunity to learn how to stay focused within the WOD’s intent. Everyone was a swirling vortex around my run of stillness. I hope I’m improving athletically. My time wasn’t worth noting today.

Some great performances today.


6:00amers rock it. Slightly different version of the double dumbbell swing. Those young guns are so fast. Fitness is fun and remember it is only exercise and you are passing all those sitting on the couch💪🏼👍😉


Man. So much to say about that one. Was really fun. Great group this morning, lots of good competitive push and shared suffering. I felt really good for first 3 rounds, was getting just under a minute rest, then started to feel it on the 4th, and fell off the pace hard on 5th and 6th rounds, couldn’t keep up with that front group of runners – just did my best to keep them in my sights. By the time we got to the second couplet I was dying, picked up the dumbbells for the first time and knew I was in trouble. Just tried to hang on through the second couplet. I was finishing with anywhere between 10-20 seconds left consistently. Would basically walk to the door, and dog another run so I wasn’t too blown up to grab the dumbbells. I almost scaled to 5 reps on the swings after the first round, but managed to hang on and Rx. Anyway, somehow found an extra gear on the final round and was able to catch up to a few people, but paid for it in pain hard at the end. Think I finished with 23:07 on the clock, not that it really matters for this one. Jeremy your running was amazing today, and Cohen you crushed this one. Super impressed. Nice work to everyone, there was some super gritty grindy efforts by lots of people today. I really thought this was a neat one to do with the whole group. So inspiring to see everyone pushing. Agree with OG, what we all do just by showing up is not to be taken for granted. It’s impossible to overstate how important just that is. Thankful you all show up and throw down week after week. I would not want to do that sucker alone.
Thanks Josh!!


Wow, this workout is bringing out all the feels! What an amazing community we have. Well, I get to the podium once a year…I’ll take it today with the caveat that I opted for the 25# dbs instead of the 30# considering the brutal week it’s been on my old bod. Full Rx next time.

I sympathize with Jeff as I felt like I was on the same path. By round 5 of the first couplet I was pessimistic about hanging on to the pace set by the group. I thought I came out too hot. BUT, what happened was this – Bret set the pace on the second couplet, which I noticed to be less than the blistering pace in the first couplet (at least that’s my opinion). Somehow, that was just enough rest for me to blast through sets 4, 5, and 6. Somehow today was just a good energy day and it felt good to pick up the pace.

That was fun on so many levels – the groups, the workout, the sun, and just enough rest to make it feel better, barely. Great job today 9:30. Some amazing output from the class.


Totally got lost in my write up and didn’t post any times.

First couplet: averaging about 1:08 to 1:12 per round – was usually behind 4 other guys until rounds 5 and 6.
Second couplet: First round was around 1:23 but picked up the pace to 1:10 on round 5. Sprinted round 6 and finished at 1:01.


First couplet: tried 10 ring rows my first round and 200m row but I ended up only having 10 seconds of rest so that was a no go. Did 8 ring rows and 150m row and it seemed perfect with about 30 seconds rest each time going forward.

Second couplet: stuck to 150m row and tried 10 swings at 10# DBs and again only had about 10 seconds rest so scaled to just 5 swings going forward.

For some reason it seemed I was getting faster by the end even though I was more tired. Last 3 rounds finished with about 40 seconds rest.

Interesting but tough one.

Thanks Colin!


1st couplet
– Rx, finished rounds between 65-75 sec per rounds. Did the rope climbs in 1 pull

2nd couplet
– Rx, finished rounds between 65-80 sec per round. Did dumbbell Swings unbroken and on the outside of my hips

So much fucking fun racing Brett, Jeremy, Jeff and Cohen. We got some fast athletes.

Thanks Josh, great work 9:30am


Can’t run in anything but my “runners” which get torn up by rope climbs so scaled to 3 ground to feet each round. Finished with 30ish seconds rest each round. Running aggravates left hip/hamstring issues ever since the regrettable race against my son – Uggh!!

Used 15# DB for part 2. Rest per round was slightly less. Great satisfaction passing Ryan S a couple of times 😆 Until he and the young-guns sprinted the final round!!

Thanks OG! Fun 😉 morning 6am crew


Had a few stumbles in the WOD today,
ran the first 6 runs, scaled the DB swings in 5 & 6 to 5 per (20#)
during the rope climbs i had 5 succesful climbs, and a couple not so succesful climbs, but skipped 1 run that i recall – ( maybe 2, but cannot be sure)
i have a Hip that gets overly tight, and this combination was REALLY effective at causing that to happen. Oh Well, to quote OG, its excercise, important to do, not to worry so much!
Great BBQ OG, you have a reputation


Some serious fitness going on in today’s WOD. Great job to all the “young guns”, Jeremy the gear you grabbed on the last set was awesome. I forget all my times now, you guys messed me up!


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