Monday, September 10, 2012

Tuesday 9.11.12

America!

In honor of September 11th...

"The Seven"
7 Rounds for time of:
7 HSPU
7 Thrusters, 135/95
7 KTE
7 Dead lifts, 245/170
7 Burpees
7 KBS, 70, 53
7 Pull ups

53 comments:

  1. Sounds awesome can't wait to get after this.

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  2. Sounds like 1 hour of total shit. And I will do that

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  3. Crap, that was published before I could edit that

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  4. I have done this twice very scaled and remember it being the worst feeling I ever had in a wod... I'm stoked to try it more rx tomorrow!!!

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  5. any suggestions for someone who has to work out in a shitty college gym where this isn't possible?

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  6. Be more specific. What part isn't possible? Is it the KBS? Use DB's. It has walls, a floor, a pullup bar, and barbells I'm sure.

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    1. it's not the equipment as much as being in a crowded gym with guys doing bicep curls for 2 hours. no worries thou just going to nut up and make everyone in the gym pissed for an hour.

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  7. 1. 29:42 Rx'd. Had to take a few breaks in there. Feel like I've been hit by a truck. :)

    M/35/180/5'10"

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  8. I remember this WOD... brutal. Had to look up my time from previous effort - 31:55 Rx. Shooting for sub 30 mins this time. Should be "fun"...

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  9. cappy, if your situation is anything like mine, it's hard to execute something like this that takes a lot of equipment, space and time in a commercial (or in my case, military) fitness setting.

    since tuesday in this program is 1-2 crossfit WODs that don't interfere with the larger strength goals, i try to pick something that is in a similar time domain and elicits a similar stimulus.

    it was 110 degrees in bahrain today and we were thrown a loop by our usual work out space being occupied. we did 5 rounds of 10 tire flips, 10 HSPU, 10 K2E, 10 burpee box jumps, 400m run.

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    1. Impressive modifications! Thanks for all you do to keep us safe and free.

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  10. 31:23 rx. Not too good. About 6 minutes off my pr. Seem to have forgotten how to do Hspu

    Never forget 9/11

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  11. Traveling to San Diego with super buddy and kids. Have to try and find box to do this out there. My favorite wod!!! Really love this one

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  12. 35 min cut off in class: 5 r + 10 reps rx

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  13. Hit 35 minute cap in class at only 4 + 19 (1 to 2 abmat HSPU & 225 DL)

    I couldn’t get my head into it today.

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  14. 47:11 Happy to finish, I'll count that as a victory-looking forward to a huge pr next time.

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  15. 32:15. Not my best showing but not everyday is a pr.

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  16. 28:50 RX

    Tough Workout def suits 9/11.

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  17. 1.78:51. Rxed. Did everything unbroken until last rd had to break up deadlifts and pullups. Weights felt good, but I just couldn't catch my breath. Conditioning has really regressed since taking off the 2 months prior to starting this programming due to injury. First time doing it, so I expect a huge PR next time.

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  18. 32:56 rx'd

    Not a PR, but I'll take it. Brutal WOD...thrusters are by far the worst part!

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  19. 47:08
    Weights were Rx'd, but had to scale HPSU after round two...tough one...just happy to grind out the 7 rounds! Thanks for the push Mark!

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  20. "the seven"
    34:07 (115# thrusters) did first 2 rds RX, but it was too much for me today...glad to have the opportunity to do this hero WOD today!

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  21. Apparently, I suck at math. I, accidentally, did the deadlifts @255#

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  22. 4 or 5 rounds at 25:10 then I ran out of time due to an early am meeting. I felt bad for not finishing, especially a hero WOD, but I did tweak my shoulder a little during the last set of thrusters. Running out of time probably save my shoulder and let me be able to do dips, bench, and presses.

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  23. I just checked my log and the last time I did this I scaled it WAY down and only did it a little faster. I guess I didn't suck as hard as I thought this morning. It's definitely not good but it's at least forward progress. I thought I was going backwards there for a bit.

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  24. JC
    30:23
    -did everything unbroken except last set of deadlifts. But took a LOT of knee time. next time ill break some stuff up.
    i love this wod next time under 28:00

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  25. Yesterday 445 box Squat
    285 across Front Squats
    Row situps complete no idea how many rounds
    Today The seven 26:30 actually got an exertion headache afterward.

    -A hero workout was very much called for today, thank you Ben.

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  26. 36:16 Rx .. Not very good but I'll never forget this day.

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  27. 36:16 Rx .. Not very good but I'll never forget this day.

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  28. 19:13 ... Almost 5 min faster than last august ... Brutal by myself... Made up time because kte pullups and thrusters were way faster ... Everything done in straight sets

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  29. Nice job Cheryl! You are killing it!

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  30. As rxd
    40.30
    Happy to finish that little jewel.
    Pr is

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  31. 41:58 RX - Started thrusters with 95, but set it up to reduce weight as if needed. Decided to push through it and did them all at 95. Tough, but felt good for sticking with it.

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  32. Ran out of time after 4 rounds. Sad to quit but still got a good workout.
    170 dl
    65 thruster
    53 kb
    Assisted hspu
    K2e and Pullups rx
    26 minutes

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  33. Replies
    1. Thanks! Felt horrible when I was done but glad I hit my goal !

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  34. DNF-ran out if time at 30 min completed 4 rounds plus 7 HSPU.
    I used 125 on thruster and 2 abmats for HSPU. The first two exercises beat me down like I stole something!

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  35. 5 rounds 31:07
    2 Taekwondo Classes
    +2 Rounds 11:00

    Total WOD time 42:07 RX'd

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  36. The Seven: 31:20 105# Thrusters, 225# DL. All unbroken sets for entire wod. 1st time doing this, tough but fun!

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  37. work on mondays:
    Legs where wrecked from GG

    1. 285 box squat
    2. 3x6 front squat: 185/205/215 did 235 last time!

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  38. The seven - 35 MIN CAP.

    Scaled 95#thrusters to 95# front squats, and had to use a 50# KB, couldnt find 53#.

    4 rounds plus 7HSPU/7Front S/3K2E

    First time EVER doing a wod without scaling HSPU. Finally figured out the kipping HSPU.

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  39. 33:31. Unbroken sets on all.

    Did this last June. Shaved off 11 mins since then. Awesome!

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  40. First time trying this one...

    "The Seven"
    As rx'd - 41:23

    Wanted sub 40, but didn't quite have it today. All sets unbroken except thrusters (4&3 on most sets) and a couple of sets of hspu. Perhaps gamed it more than I should have, but didn't want to hit the wall. Sub 35 next time...

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  41. Probably mentally the toughest workout I've done. Was feeling a little drained going into it, round 5 took me 10 freakin minutes. 6 & 7 I got my shit together and did them both 5ish/pc.

    41:14RX

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