Tuesday, September 15, 2009
5 rounds for time(s):
Run 200 m
10 Ring Dips
15 SDLHP
20 GHD Sit Ups
Rest 2:00
Coach’s notes: Guys use 95 lbs and gals 65 lbs for SDLHP. Post times for each set and total to comments.
5 rounds for time(s):
Run 200 m
10 Ring Dips
15 SDLHP
20 GHD Sit Ups
Rest 2:00
Coach’s notes: Guys use 95 lbs and gals 65 lbs for SDLHP. Post times for each set and total to comments.
6AM Class
5 sets;
Shoulder Press – 5 reps, 45#
DB split lunges – 10/leg, 1st rnd 15#, 2nd rnd 10#, no weight for last 3 rnds
Pull Ups – 10 reps, blue band assisted
DB Swings, 21 reps, .7 pood
GHD Sit Ups, 10 reps
REALLY excited about a strength training day… easing back into it!
6AM Class
5 sets; (4 sets only)
Shoulder Press – 5 reps, 105-135#
DB split lunges – 10/leg, 1st rnd 20#, 2nd rnd 20#, 20# / 35#
Pull Ups – 10 reps, blue band assisted for last 3 rnds, work on getting full extension at bottom.
DB Swings, 21 reps, 1 pood / 1.25 / 1.25 / 1.5
GHD Sit Ups, 15 reps 12 / 10 /6 ouch, these need work.
On the bright side, scored 2040 on the fish game.
missed 6 am class – did however made Michelle’s 9:30!
28:16 as rx’d! only 1 minute break between 4th and 5th set (running late) = 21:16 plus in my hurry to pick up my daughter I forgot my sheet with the breakdown of my times
from what I recall: 3:21,9:??,??,??, oops – got total time though!
GREAT FIRST CLASS MICHELLE!! thank you and sorry if I brought too many girls and made your class run late
by the way has anyone ever done two workouts in a day? ie) 6 am w/James and wod? just curious…..
Krista,
You will find from time to time OPT Big Dawgs will do two workouts in a day, or 5 in 3 days. I think they actually did this in the last couple days, with running in the morning and then a workout at night. Check the blog on OPT main site for details if you are looking for an idea of what a 2 a day can look like.
Krista,
If you want to do 2 in a day, make sure that they are not both Met-con Style. So if you were to do James’ at 6:0 He will probably have a met-con one (This morning excluded in that) So pick a day that has a strength bias in the later WOD. ie Power Clean 3-3-3-3-3
Make sure you recovery meal is dialed in. That is what makes you ready for the 2nd WOD.
Enjoy
Two a days….Krista, you are quickly turning into a machine!
I Love it!
🙂
I did the 6 am WOD.
Finished 3 rounds and then hugged it out with the toilet for a while.
Umm… 6 am is an evil hour, but I think i also must have had some kind of mild flu or something. Felt off all day.
Krista,
It was awesome having your friends in class today!!! It’s always great when new people try CrossFit!!! Good work today and to everyone else who came to the 9:30 class!!!
Total time 25:53 (with rests)
Ring dips – jump and hold (also lowered the first round)
SDLHP – 52 lbs (could have been a bit heavier, another 5 lbs)
GHD Sit ups – 10 rx’d and 10 reg sit ups each round
As Rx.
Total time: 32:29
42sec, 4:45, 8:54, 13:27, 18:13
Add 90 secs due to timer delay, then subtract 8 mins rest
Total working time= 11:43 as Rxd. Everything unbroken aside from some ring dips in rounds 4 and 5 to ensure full extension.
GHD situps destroyed me and caused me to take a week off two weeks ago, tonight I did them all unbroken. Obviously I needed rest. In some reading I see many crossfitters do about 8 weeks then take a bit of rest. Just a thought if there are people out there feeling a bit sluggish or worn out, may be a good time to get a rest and come back stronger
And thanks Erin for new music…. Much needed
Thanks for info Rob, Taylor – Ali – goodness sooooo not ready for 2 a day ha! can barely make through 1 a day let alone 2!
Taylor – holy kick a** speed – nice work
3:44/4:02/3:54/4:28/4:10 -everything as rx’d except for ring dips ( I did do 3 or 4 real ones – yay) -instead tried slow ring lowers.
3:36, 9:04, 14:22, 19:58, 25:42 Total working time 17:42. Did ring lowers instead of ring dips… I am determined to get those one day! Otherwise as rx’d, took sitting outside for half an hour before I felt safe to drive home. Thanks Brett.
30:23 or something? less 8 mins rest…
was a dumb idea to go so hard at the beginning… gave up on GHDs as my back wasn’t feeling it.
2:25/3:04/3:51/4:38/4:20 total time 26.20 less rest + 18.20…did ring lowers, everything else as rx’d….GHD’s killed me in round three and it was downhill from there…thanks gang for the awesome “I dont think I can drive home right now” hangout afterwards!
Neil – 1st rd as rx’d, 2nd to 5th rd sub GHS for abmat situps
4:24,4:30,5:12,5:36,6:08
Judy – GHS as rx’d, jumping/hold ring dips, 45 lbs SDLHP – 23:45 total working time
Oops, I forgot to write down my splits before I left.
26:17 as rx’d (18:17 working time).
Things were going okay until round 3, where the ring dips wore me down and I was down to singles for most of the remaining sets. GHDs felt pretty terrible today, and were broken heavier than usual. SDHPs were all unbroken.
I did a completely modified workout (the track here doesn’t have any equipment around it):
5 rounds:
350m run (1 lap)
10 push ups
15 SDHL with a 24 bar I stole from another room
20 regular sit ups (okay they were crunches cuz even those hurt my back after a while)
(hey, there was a 2 minute rest! I didn’t even see that!)
18:24
As rx’d 25:26 so less rest is 18:26 of working time.
was wiped after and should have rested before driving, asked my 14 yo daughet with no license if she wanted to drive! made it home safely!
can’t do the math, should be 17:26 working time!
3:00/ 3:23/ 3:36/3:31/3:20 24:20-rest so 16:20 did ring lowers all else as rx’d
11:47 total working time as r’xd…
had some issues with the rings coming undone….bashed a SDLHP off my knee and had a terrible pinching feeling in my back during GHD…not a good day…
note: if i ever fee pinching pain like that again I am stopping the WOD…pushing myself through fatigue is one thing…potentially hurting myself is another….big lesson learned…and never bash weights off my knee….could barely walk as the night wore on…
Major scaling: 85#, negatives on the ring dips, and off the GHD completely in the third round. Still took 29:54, or 21:54 working time. Splits of 4:08, 4:11, 4:30, 4:33, 4:31. Yummy!