Thursday, February 21, 2013

Friday 2.22.13


1.  Run
800m for time

2.  Push Press
5 sets of 5, climbing
post scores for all 5 sets

3.  For time
1000m Row
20 Bench Press, 185/125
50 Ring Dips

4.  Run
800m for time

5.  Handstand Hold
Tabata protocol


"It is men of action who most commonly possess the discipline and character required for both genius and success. At CrossFit doing trumps thinking, and training teaches us more about performance than reading, and experimenting reveals more than comparing theories. That is why we find ourselves disproportionately graced by the company of intelligent and successful men and woman."
- Greg Glassman


Montoya's reverse Tabata L-sit demo and commentary. 

59 comments:

  1. Digging the 800s....keep them coming!

    ReplyDelete
  2. Skipped runs today. Track/roads all wet.

    135-155-175-195-215F

    16:38.... It is what it is. Those ring dips took forever.

    Done. Wall assisted. Nose and toes facing wall.

    ReplyDelete
  3. 1&5) Raining cats and dogs this morning, so I wimped out on the runs
    2) whoops, read this as strict press in my mind - 95/115/135/155x3/145
    3) 11:10 - ring dips took forever!!

    ReplyDelete
  4. 1. 2:53 (pr)
    2. 185,195,205,215,225(*f on 4th rep)
    3. 8:42 (Row'd a 3:25 1k, unbroken bench was a bad call. Dips got ugly)
    4. 3:03
    5. Done

    Exercised a little mental strength today on 800's. I was determined to get sub 3. Super pumped on the last few days.

    ReplyDelete
  5. 1. 2:55 (Pr) 2.0 incline 10.8 speed
    2. 165, 175, 185, 195, 205
    3. 3min ME DU's- 215 (85 more than yesterday)+4:49= 7:49
    4. Messed the run up, would have been a bit faster, stopped a bit soon because of miscalculations.
    5. Later

    ReplyDelete
    Replies
    1. aaand I finally got kicked out of my gym for "personal training" there. Good thing my own box is about done.

      Delete
    2. Haha the old "you can't do that here". Classic.

      Delete
  6. Arron McCall
    1. row 600m - 2:00
    2. 135, 135, 140, 145, 155
    3. 9:51
    4. used wall for handstands
    5. row 600m - 2:02

    ReplyDelete
  7. 1. 2:55
    2. Strict press 135# x 5 across
    3. 14:49, bench still a goat
    4. 2:52
    5. Done, freestanding

    ReplyDelete
  8. I got word my 800M track is off limits because they are increasing security at the private school campus our gym is on. No arguing there. Ran my 800's on a track. I'll post a video of them instead of posting my times. Maybe get some sweet transitions and bad ass music to show a mediocre mono structural movement :D

    2. 135, 155, 175, 185, 190PR

    3. 9:17Rx

    4. Free standing, moved my hands as little as possible, but still walked around a bit

    ReplyDelete
    Replies
    1. Increasing high school security because 1 Conor Murphy is running around shirtless in front of the Freshman girls...hmmm

      You are damn fast.

      Delete
    2. They read at a sophomore level...

      Delete
  9. 1) 2:48
    2) last set w/ 195
    3&4) 8:50 with the 800m run immediately after 20th rep on Bench
    5) done

    ReplyDelete
  10. Are the handstands supported or free-standing?

    ReplyDelete
  11. 1. 2:40 800m
    2. 195
    3&4) 4:54 immediately ran the 800m for a 3:16 total time for both 8:38
    5. done

    ReplyDelete
    Replies
    1. I botched this wod totally second 800m was 3:44 and I thought I wrote everything down but somehow missed the 50 ring dips I'm an idiot lol oh well tomorrow's a new day :) that's what I get for rushing.

      Delete
  12. 1. 3:08
    2. 135, 165, 185, 195x4, 185
    3. 9:55
    4. 3:20

    ReplyDelete
  13. 1. 3:04 conditions are bad here in the salt lake

    2. 155-175-185-225-245

    3. 9:18rx damn ring dips. Thought I was good at them. Thought wrong. Haha

    4. Done. Too snowy

    5. Done

    ReplyDelete
    Replies
    1. First ring dips after the bench was holy hell....

      Delete
    2. First ring dips after the bench was holy hell....

      Delete
  14. 1. 2:56
    2. 70kg-80-90f(jerked) 90-90(tried to resist the urge to jerk or Have the rebending of the knees) 4th rep was a slight jerk and 5th was a strict push press.
    3. 9:02...row in 3:24, bench in about 1:30 and freaking 4min on ring dips ;(
    4. 3:09
    5. Done freestanding

    ReplyDelete
  15. No run for me knee still weird

    5x5 185, 195, 205, 215PR, 225 left arm was feeling slow

    Wod 8:15 R I N G D I P Ssssss goat (don't think most of them were game standards) just happy I finished them

    Check

    ReplyDelete
  16. 1) 3:07 (PR)
    2) 135,175,195,225,245
    3) 10:36. Began dips at 5:00
    4) 3:14 - vey happy with this considering my first time yesterday was 3:15 and that was a PR
    5) dun

    ReplyDelete
  17. Short clock today kinda rushed through but got it all done

    Runs on same course as yesterday- estimated distance so not a legit 800 time. I'll have to double check to see if it's uphill both ways like Taylor. Must be...

    1. 303
    2. 135,165,185,205,225. Should've done more working sets but wanted to get everything in
    3. 8:49. Had to break bench. Could've gotten it straight but had no spotter and didn't want to risk it. Didn't make a difference tho- dips were down to singles at the end. Ring dips. Wow.
    4. 306
    5 check

    ReplyDelete
  18. 1. 800m = 2:19
    2. 5x5 PP = 135,155,185,205,225
    3. Row, Bench, Dips Wod = 9:03
    4. 800m = 2:24
    5. Tabata = Done...only one round unbroken

    6. In between the WOD and the 800m my workout partner and I jumped into our community WOD of:

    250 Row
    20 TTB
    20 Lunges
    200 Row
    15 TTB
    15 Broad Jumps
    150 Row
    10 TTB
    10 Pistols.....Time 5:26

    ReplyDelete
  19. 1.) Jogged just to warm up
    2.)#135,155,175,175,195
    3.) 11:33...Bench killed me! 5x10 on ring dips felt great
    4.) 2:02...went for sub 2 just missed it will get it next time
    5.) check

    ReplyDelete
  20. M / 5'8 / 165#

    1. 2:23
    2. 135, 155, 175, 195, 205 (4)
    3. 8:02 RXd
    4. 2:33
    5. Check

    ReplyDelete
    Replies
    1. *800m runs performed on hot coals. Again, barefoot.

      Delete
    2. I can vouch for it...I was with him

      Delete
  21. M/5'9 144# 14 yrs old:

    1: 2:56
    2: 65-75-85-95-105
    3: 10:42 (95 and assisted ring dips)
    4: 3:29
    5: did it against a wall

    ReplyDelete
  22. 1. Skipped

    2. 155, 165, 175, 185, 195 (PR)

    3. 17:44 (155# bench, singles on ring dips ahhhhhh)

    4. 2:47 (beats yesterday by 7 seconds)

    5. Done with a barrier in front and behind, trying to work freestanding stationary holds.

    ReplyDelete
  23. 1. 2:55 Could have been better, got stuck on a gravel road with 200m turn arounds.

    2. 135/145/155/165/175

    3. 11:46 Rx

    4. Treated this more like a cool down, was pretty exhausted after the WOD

    5. Ran short on time but will be sure to do it for a buy in or something tomorrow.

    ReplyDelete
  24. 1. 3:05 PR. My route is down and back on my long gravel driveway, measured with GPS so should be close to 800m. Wonder how I would do on a track..

    2. 135-175-195-215 (PR for 5RM)-225 fail on 4th rep (3RM PR)

    3. 9:07. Finally a WOD I can keep up with you all on. Hoping for bench press and ring dips in the Open! :)

    4: 3:17

    5. Done. Tough!

    ReplyDelete
  25. 1. 2:34
    2. 155,175,195,205,215(PR)
    3. 10:04. Crushed but no excuses
    4. 2:39
    5. Freestanding... Done

    ReplyDelete
  26. 1: 2:36
    2: 135,155,175,175,190(F)
    3: 14:49 RX. Ringdips heavy as hell after a workout yesterday :-( No kipping on the first 40
    4: 2:47
    5: Done

    ReplyDelete
  27. 1. 3:37 on treadmill @ 2.0 incline
    2. 95# across (stupid clips, no 5 plates)
    3. 95# and bar dips. Exited timer by accident when I got called
    4. Not done, got a work call on radio.
    5. Done first against wall. (Will include these more often! Good stuff)

    ReplyDelete
  28. 1) 2:42
    2)185.205.225.245.265(pr)
    3)9:27 rx.
    4)3:20ish calf cramped up on the last 100m... must have been a comedy show watching me finish..( by no means was i on world record pace before the cramp either)
    5) almost broke my neck, but completed

    ReplyDelete
  29. 1) 3:26! :)
    2) 110-115-120-120-120
    3) 14:26 - My bench-press is not good. I could only use 100 lbs. I haven't done bench enough.
    4) 3:35
    5) Done - went up against the wall for last three rounds.

    ReplyDelete
  30. 1)3:03 - can't believe my 800 times the past two days, 3 weeks of following this programming and it's already working!
    2)133-143-148-153pr-143
    3)12:34 Rx -ring dips are a weakness and after the bench press I was wrecked
    4)3:07 - again can't believe it
    5)done, more like tabata HS walk - so much harder than expected

    ReplyDelete
  31. 1) 3:57 - Across the gym 36 times. Felt like basketball practice.
    2) 135/155/175/195/205 F
    3) 14:51
    4) 4:10
    5) Done

    ReplyDelete
  32. 1-3:10
    2-135/155/175/195/215 PR
    3-12:11rx ring dips 3 at a time
    4-3:30
    5-3:30

    ReplyDelete
    Replies
    1. *5-done as tabata had to take a few breaks but all rounds done

      Delete
  33. M / 5'8 / 170lbs

    1) 2:33

    2) 135-155-185-195-200 (Should have went for 205)

    3) 11:44 RX

    4) 2:48

    5) Done

    ReplyDelete
  34. 1.) 3:05
    2.) 225, 245, 255, 275(25# below PR) I stopped after 4 sets because my tri's and shoulders are not feeling good at all. Gimme one more week of this, and I wil be fine. Happens every time I get into a training regimen, especially one like this.
    3.) 12:31 on the WOD. This was a disaster, my triceps and shoulders are just. . .done. Shoulders hurt so bad I couldn't even do the 185 unbroken which should have been cake for me.
    4.) 3:00
    5.) Skipped because there is no way my shoulders could have taken it.

    My shoulders and triceps are just absolutely destroyed still. I could tell something was off on the push-press. My PR for five reps is 300 which I did a while ago, but no way I was getting anything close to that today.

    ReplyDelete
  35. 1) 2:58 Felt Slow
    2)135,185,225x4(Failed last), 205,225 x2 (Failed twice)
    3)9:45 have to video ring dips, lock out may be questionable
    4) DNF Both calves cramped , never happened before

    ReplyDelete
  36. 1. 3:21
    2. 125 across
    3. 12:56
    4. 3:24
    5. Complete.

    ReplyDelete
  37. 1.) 600m row 2:02
    2.) 155-165-170-175-185
    3.) 9:05 Rxd
    4.) Done

    ReplyDelete
  38. 1. 2:48
    2. 185, 195, 205, 215, 225 pr
    3. 10:25 Rx goat wod for me
    4. 2:50
    5. done

    ReplyDelete