Monday, September 3, 2012

Tuesday 9.3.12


1.  30-20-10:
Power Clean 135, 95
KBS 53, 35

Rest as needed

2.  5 RFT:
35 Double unders
200m Run
Posted by at

49 comments:

  1. UnknownSeptember 4, 2012 at 4:22 AM

    1. 12:19 - probably the worst i've felt in a workout in a long time. my sleep is majorly, majorly off from the weekend. timed my breakfast weird, my hands are still in shreds. should've listened to my body and taken the day off.

    2. did not do. sat on a lacrosse ball and frowned at people doing curls in the squat rack. for time.

    3.

    ReplyDelete
  2. QuinnSeptember 4, 2012 at 4:38 AM

    1. 9:43 or 10:43 - can't remember. Grip was completely gone after that one.
    2. 8:59 - shitty weather, so I ran inside 40mx5 for my runs.
    These last two days have kicked my ass, don't know about the rest of you guys. >)

    M/35/180/5'10"

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  3. Derek MohamedSeptember 4, 2012 at 5:30 AM

    1. 7:27rx
    Skipped 2. Did mobility instead. Wiped out. Sleep has also been an issue. Need to find my lark

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  4. Amy KbaumSeptember 4, 2012 at 6:02 AM

    1. 14:40 RX - Ugh! Really struggled with this one this morning.
    2. 7:58 RX

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  5. AnonymousSeptember 4, 2012 at 6:11 AM

    1. 8:25 Rx
    2. Will do this afternoon

    #1 was pretty miserable. Concur with those above. Need more and better sleep. But tough with a newborn and a 6 AM class to teach everyday. No excuses though... I am also colossally sore from that last two days. Upper body in shreds.

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  6. UnknownSeptember 4, 2012 at 6:14 AM

    1. 8:18 Rx
    2. 9:12 Rx - Really had trouble getting motivated for this one. Felt really sluggish after the first WOD.

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  7. UnknownSeptember 4, 2012 at 6:25 AM

    1. 9:03 @ 115#
    2. done but did not time - prob around 8:30

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  8. StridhSeptember 4, 2012 at 6:37 AM

    1. 10:38 Rx
    2. 11:24 Rx
    Body feels sore, did not want to do this today, needed 45 min warmup before body felt good enough to give it a go.

    M/230/6'

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  9. EugeneSeptember 4, 2012 at 6:49 AM

    1. 11:13 Rx
    2. 7:15 Rx (doing DUs on patio lowered time vs. inside)

    Agree with everyone on feeling tired and sore.

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  10. Mark LeeSeptember 4, 2012 at 8:39 AM

    1.8:00 Flat
    1a. Did 3 rep Front squats worked to 235lb
    2.7:17pr Last Time 8:08
    Sleep also has been an issue for me but I took yesterday off because I did Saturdays WOD on Sunday.

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  11. davidcurran234September 4, 2012 at 8:46 AM

    1. 9:20 (Rx)
    2. Had to skip, did a 5 mile trail run yesterday..

    Great WOD Ben!

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  12. sarah leeSeptember 4, 2012 at 10:11 AM

    1. 12:08 Rx
    2. 8:52 Rx

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  13. Joe KoniecznySeptember 4, 2012 at 11:44 AM

    1. 7:05
    2. 7:02

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  14. MattSeptember 4, 2012 at 12:29 PM

    1. 8.53
    2. 7.38

    I'm sore as. I think it's from Saturday. Spewing.

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  15. UnknownSeptember 4, 2012 at 12:30 PM

    7:33 rx
    8:00 rx
    Then 3RM FS- #165

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  16. RyanSeptember 4, 2012 at 1:09 PM

    10:40
    8:12

    Still sluggish on 1st wod. Did 20min warmup just to try and get up to speed. 2nd WOD felt way better and was faster than last time despite being 5lbs heavier. Finally normalizing after getting rocked at the end of last week.

    ReplyDelete
  17. Shawn McQueenSeptember 4, 2012 at 1:13 PM

    For time:
    30-20-10
    Power clean, 135#
    KB Swings, 53#

    8:55

    -rest 10 min-

    5 rounds:
    35 double unders
    200m run

    7:23

    ReplyDelete
  18. Cheryl NassoSeptember 4, 2012 at 1:34 PM

    Felt the intensity today.
    1. 5:43- all unbroken; forearms were toast!
    2. 5:56- all unbroken; tried to push the runs

    Still feeling some pain in my shoulder, I wanted to practice muscle ups/I like to warm up with strict pull ups, but couldn't do either today, it is still very week and feeling very unstable!

    ReplyDelete
  19. Scott WarrenSeptember 4, 2012 at 1:41 PM

    1: 11:57 rested too much on the cleans
    2: 3 rounds 4:46 ... Misread the wod; finished last two untimed but really smoked it!

    ReplyDelete
  20. JuliusSeptember 4, 2012 at 1:54 PM

    1. 10:46 (wow - i couldn't even open my water bottle after the wod, because my grip was so smoked)
    2. 9:10 (was on treadmill - took a while to start it up every round - otherwise it felt great)

    Loved this day!

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  21. jonathan milesSeptember 4, 2012 at 2:22 PM

    1: 8:08

    2: 7:02

    Grip was pretty trashed

    ReplyDelete
  22. JRSeptember 4, 2012 at 2:51 PM

    Gymnastic wod
    5x2 snatch balances
    8:04 rxed first wod
    7:51. Rxed 2nd wod
    46m 197#

    ReplyDelete
  23. JRSeptember 4, 2012 at 2:54 PM

    Included colliding with Sherman on the run lol

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  24. ShermanSeptember 4, 2012 at 3:07 PM

    Gymnastic WOD
    5x2 snatch balances

    8:55 Rx first wod but had to use 2pood bc

    6:50 Rx 2nd wod (including JR knocking the wind out of me during 4th round!!)

    ReplyDelete
  25. mcgrailSeptember 4, 2012 at 3:18 PM

    1. 7:19
    2. 8::27

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  26. UnknownSeptember 4, 2012 at 3:55 PM

    10:27 - need to work on picking bar up after short rest
    8:02 in the rain, more like 250m each round just to make it an even 2 laps around the building

    ReplyDelete
  27. Bubba HagoodSeptember 4, 2012 at 4:21 PM

    m/49/5'8"/165

    Monday: got in a 4 mile benchmark hill run i've been doing for 10ish years now. Almost pr'd it. very hapy since I haven;t been running at all this summer due to hamstring issues

    Tuesday: Did monday's programming

    Front Squat 3 RM: 275 PR
    12.5: 105 reps with 45 lb kettlebells in a crowded globo gym - very happy with this

    Terminators: 2x12x65#barbell, then played with 12x30# dumbbell in each hand, then worked 8x30# dumbbell in only one hand, then 8 reps in the other hand for torsional stability

    ReplyDelete
  28. Tumbling And More!September 4, 2012 at 4:21 PM

    This comment has been removed by the author.

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  29. CappySeptember 4, 2012 at 4:23 PM

    1) 30-20-10: 11:17

    2) 5RFT: 5:43

    ReplyDelete
  30. masonSeptember 4, 2012 at 4:39 PM

    Rx'd 12:08 Part B: 7:26.
    My legs were spent from our event on Saturday and yesterdays wod. Need a rest day.

    ReplyDelete
  31. SchreinerSeptember 4, 2012 at 4:39 PM

    1. 8:12
    2. 7:04

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  32. CodySeptember 4, 2012 at 4:41 PM

    1. 30-20-10 17:38 135# and a 65# DB for the swings. I really took my time with this, concentrating on touch n go reps with the bar. 3 sets of 10 on the first round and then sets of 5 for the 2nd and 3rd.
    2. 5rft: 15:05 Double Unders slowly getting better. Working on them now twice a week.

    Overall just really tired today, hoping to recover well enough for a pr on Friday!

    M/27/5'4"/138#

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  33. PatSSeptember 4, 2012 at 4:49 PM

    1. 7:38
    2. 6:31

    ReplyDelete
  34. CFBYGerrySeptember 4, 2012 at 4:54 PM

    1. 10:49 Grip is always my issue
    2. 6:55

    ReplyDelete
  35. UnknownSeptember 4, 2012 at 6:03 PM

    1.11:47, tried to go all out from the beginning and burned out bad in 2nd rd.
    2.15:13, DU=huge weakness, but getting better

    ReplyDelete
  36. UnknownSeptember 4, 2012 at 6:07 PM

    1. 18:13 Rx cleans, 65# DB swings, first time doing that many cleans at that weight. I broke it up into sets of 5. Felt pretty good.

    2. 18:17, it took me until the last 5 of the 5th round to get the DUs strung together.. thats progress for me!

    Loving these results! My body fat % is going down and my performance is def going up.

    ReplyDelete
  37. UnknownSeptember 4, 2012 at 6:10 PM

    1. 7:35
    2. 8:06 (did it with a partner with one rope so little rest here and there while we overlapped)

    ReplyDelete
  38. UnknownSeptember 4, 2012 at 6:16 PM

    1. did back squat hspu workout, I am screwed.
    2. 7:22 workout 1

    ReplyDelete
  39. PJSeptember 4, 2012 at 6:27 PM

    Wod #1 10:48 tuffer than I thought.

    Wod# 2 7:06. Should have done better. I did not run into anybody. I ran with my eyes open. LOL

    ReplyDelete
  40. UnknownSeptember 4, 2012 at 6:31 PM

    Black Widow
    8:13 rx

    5 rounds 35 du, 200m run
    8:13
    Not a typo…same time for both..wierd!!!

    ReplyDelete
  41. AnonymousSeptember 4, 2012 at 8:49 PM

    1- 11:33 grip was thrashed

    2- 9:17 just ok. Need to run faster I guess.

    ReplyDelete
  42. Britt ArbanasSeptember 5, 2012 at 9:03 AM

    1. 9:28 RX beat the husband for the first time on an RX. Life is good!
    2. Will do later, in a time rush.

    ReplyDelete
  43. Britt ArbanasSeptember 5, 2012 at 9:28 AM

    1. 9:28 RX beat the husband for the first time on an RX. Life is good!
    2. Will do later, in a time rush.

    ReplyDelete
  44. JonSeptember 6, 2012 at 7:43 AM

    1-
    8:57

    2-
    8:05

    ReplyDelete
  45. TadpoleSeptember 7, 2012 at 1:43 AM

    1. 8:04
    2. 9:42

    ReplyDelete
  46. AnonymousSeptember 11, 2012 at 7:10 PM

    In the a.m. I did my 3 RM Front Squat that I missed yesterday. Did ORun on Saturday, Saturdays WOD on Sunday and needed the rest on Monday.

    Hit new PR at 305# for 3 Reps. Excited to see the "get Ha-uge" phase working well. the 5000 cal a day is really helping a ton. I do feel a bit sluggish though throughout the day. I'll take it though. Thanks Ben for your programming. I am loving it and so is the rest of No Excuses CrossFit.

    1. 7:00 - I see why its named Black Widow now. My lower back feels like it got bit by one.

    2. 6:40- Felt sluggish on DU's. Missed about 4 times. felt good other than the misses. Rounds 1 and 5 were unbroken.

    ReplyDelete
  47. AnonymousOctober 3, 2012 at 11:32 AM

    1) Metcon #1 as rx'd - 9:52
    2) Metcon #2 as rx'd - 7:39

    ReplyDelete
  48. DannyBostwickMarch 21, 2013 at 8:28 AM

    1. 8:53
    2. 8:57 PR from last time. This was in the cold and rain as well.

    ReplyDelete

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