Monday, July 30, 2012

Tuesday 7.31.12


1.  3 RFT:
15 Hang Power Clean 135, 95
15 Burpees

Rest 10 minutes

2. 5 RFT
35 Double unders
200 meter Run

Don't spend a lot of time in the gym today.  Both these wods, including warm up and cool down, should be done in under 60 minutes.

Please do your part and post your scores to comments everyday.  This helps me tremendously.  Thanks. 

72 comments:

  1. Hey Ben,
    Thanks for the quality programming. I missed the benchmarks last week due to being out of town. Should I get those in the books or just get on board with everyone else?

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    Replies
    1. Skip em, and just jump on board.

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  2. Nice. Yaay burpees.
    1. 4:17 Rx'd
    2. 9:05 Rx'd treadmill for the run.

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    1. Yea I'll bet it sucks to run outside in Norway this time of year! It's hot and humid as fuck here in NC. Good times though!

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    2. Not bad at all.... compared to NC! Just have to climb mountains everywhere you go. :)

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  3. Replies
    1. man, people are monkey stomping my WOD 1.

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  4. 1. 4:50
    2. 7:05

    Both Rx w/ 10 min rest b/w.

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  5. 1. 4:27
    2. 7:49
    Thanks Benny for pushing me the last 2 rounds:)

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  6. 1. 9:28
    2. 7:52

    This guy is my new hero...except for the fact he's from north korea.

    http://sports.yahoo.com/blogs/olympics-fourth-place-medal/north-korea-om-yun-chol-lifts-three-times-163842485--oly.html

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  7. 1. 4:45 Rx
    2. 8:39 Rx, not my best

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  8. 1. 6:12 Rx
    2. 9:15 DU attempts x2 , double singles x3

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  9. 1. 8:02 rx
    2. 11:00 scaled to 25 dus

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  10. 1st round with 115, 5:15. Could have done 135.
    2nd round 10:27. Had to do 50 m shuttle sprints.

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  11. 1. 6:44 Rx
    2. 5:41 @ 100m, still babying the hamstring

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  12. 1. 5:23 min Rxd
    2. 11:19min 100m Shuttles/100 Singles

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  14. Sweating like crazy right now!
    1. 3:37 ... Shouldn't have chalked up! I'll get ya next time Mel ;D
    2. 6:20

    Good training day

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  15. 1. 4:45 Rx
    10min Rest
    2. 8:13 using 10 DU's since I am not able to do them correctly, DU and Bar Muscle Ups are my goat still.

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  17. 1.3:23rx
    10min rest
    2. 7:45, double unders = very bad only one set unbroken!

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  18. 1. 8:20
    2. 10:10

    A lot of work to do...looking forward to it!

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  19. Both wods 8:03 rx found it funny that t
    hey werr both the same time hang cleans kicked my butt

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  20. 1. Cleans and burpees: 6:42
    2. DU and run: 9:34 (got 3 of 5 sets unbroken)

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  21. 1. 3:31
    2. Substituted with two mile easy run (nursing hamstring)

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  22. 1. Cleans/Burps: 5:03
    2: DUs/Run: 9:06

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  23. 1. 5:42 at globo gym Grip issue with slippery bar
    2. 7:35. Runs on treadmill. 8.5. 1%. Du good

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  24. Clean/burpee 3:44
    DU/200m run 7:17

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  25. 1. 4:15 - Hats off to those in the 3's.

    2. 7:20

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  26. 3 RFT as Rx'd with 75lbs then last 2 65 lbs 10:05

    double unders weak, sub 65 regular and 50m row per round (row sub for run, calf pull strain) 8:50

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  27. First off, I just want to say that this is amazing programming. I have been doing this programming with a few of the guys I am in the military with, and we have loved every minute of it. So for all of this, Ben, we thank you!
    1. 3:41
    2. 7:29- This would have been a bit faster if we didn't have to walk out of the gym to run and then walk back into the gym to get to our jump ropes.

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  28. 1: 5:38 Rx
    2. 7:24 (15 DUs - Big goat that I am working on)

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  29. 1. Clean/Burpee 6:05
    2. DU/Run 8:15
    First time running since calf injury..not 100% but got through it.

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  30. 6:19, 9:00 I think my 200m marker is a little far.

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  31. 5:22/7:52 helped having mike there to coach and count for me, and having max there to cheer me on :)
    going to be more diligent about posting, promise.

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  32. 1. 10:21 Rx'd

    2. 4:08 - I really think I only ran 100m *Note to self, Measure a proper running course for next time :P

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  33. 8:20 RX
    8:55 RX -less sprinting, more sloshing through AUUUGE puddles in the rain

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  34. Male 38
    Weight 237
    Height 6 1'
    Rx Clean Burpee 5:32
    Rx DU run 11:16 :( (Working on it)

    Felt tight yesterday doing this. The run part! But the double unders were the problem. Typically better at them but not yesterday. I"m following the CFNE main page for morning wod work, and doing these Competition Wods at night, plus a 5k once a week. A lot of work but the body is holding up (only the first week). Ben, any comments on me doubling up on my daily work for the day. Still looking to cut weight. I've dropped 26 pounds in 7 weeks. Zoning principles, but eye ball everything, not counting. Just sticking with consistent positive choices. Looking to end up around 210. Your thoughts, thanks!!!

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  35. Late post:

    4:54 Rx
    7:40 (50 SUs)
    Need to slay the DU goat...

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  36. Hey from Canada
    Day late..
    7:12 #88
    10:38 20 D.U

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  37. Sake Bomb – 7:15 (115#)
    Mai Thai – 10:43 (DU/single, DU/single)

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  38. J.T. 5:23Rx&7:16Rx

    We started a week late!!
    Thank you from CF Dark Element

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  39. Still not quite ready to go Rx'd yet so scaled a little...

    1. 5:34 @ 115# PC
    2. 7:14, subbed stationary bike (Level 12) for run

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  40. 1st wod did squat cleans. wrote it down wrong from the computer to the whiteboard haha-
    8:16 rx
    9:12 (ate something that made me cramp up hard during the run)

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