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.
Digging the 800s....keep them coming!
ReplyDeleteSkipped runs today. Track/roads all wet.
ReplyDelete135-155-175-195-215F
16:38.... It is what it is. Those ring dips took forever.
Done. Wall assisted. Nose and toes facing wall.
1&5) Raining cats and dogs this morning, so I wimped out on the runs
ReplyDelete2) whoops, read this as strict press in my mind - 95/115/135/155x3/145
3) 11:10 - ring dips took forever!!
1. 2:53 (pr)
ReplyDelete2. 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.
1. 2:55 (Pr) 2.0 incline 10.8 speed
ReplyDelete2. 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
aaand I finally got kicked out of my gym for "personal training" there. Good thing my own box is about done.
DeleteHaha the old "you can't do that here". Classic.
DeleteArron McCall
ReplyDelete1. row 600m - 2:00
2. 135, 135, 140, 145, 155
3. 9:51
4. used wall for handstands
5. row 600m - 2:02
1. 2:55
ReplyDelete2. Strict press 135# x 5 across
3. 14:49, bench still a goat
4. 2:52
5. Done, freestanding
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
ReplyDelete2. 135, 155, 175, 185, 190PR
3. 9:17Rx
4. Free standing, moved my hands as little as possible, but still walked around a bit
Increasing high school security because 1 Conor Murphy is running around shirtless in front of the Freshman girls...hmmm
DeleteYou are damn fast.
They read at a sophomore level...
DeleteHahaha. Awesome.
Delete1) 2:48
ReplyDelete2) last set w/ 195
3&4) 8:50 with the 800m run immediately after 20th rep on Bench
5) done
Are the handstands supported or free-standing?
ReplyDeleteI did free standing
Delete1. 2:40 800m
ReplyDelete2. 195
3&4) 4:54 immediately ran the 800m for a 3:16 total time for both 8:38
5. done
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.
Delete1. 3:08
ReplyDelete2. 135, 165, 185, 195x4, 185
3. 9:55
4. 3:20
1. 3:04 conditions are bad here in the salt lake
ReplyDelete2. 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
You and me both. Whooped me.
DeleteFirst ring dips after the bench was holy hell....
DeleteFirst ring dips after the bench was holy hell....
Delete1. 2:56
ReplyDelete2. 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
No run for me knee still weird
ReplyDelete5x5 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
Failed rep 4 with 225
Delete1) 3:07 (PR)
ReplyDelete2) 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
Short clock today kinda rushed through but got it all done
ReplyDeleteRuns 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
1. 800m = 2:19
ReplyDelete2. 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
Hand stands were free standing
Delete1.) Jogged just to warm up
ReplyDelete2.)#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
M / 5'8 / 165#
ReplyDelete1. 2:23
2. 135, 155, 175, 195, 205 (4)
3. 8:02 RXd
4. 2:33
5. Check
*800m runs performed on hot coals. Again, barefoot.
DeleteI can vouch for it...I was with him
DeleteThat is insanely fast!
Delete1k row @ 3:19
ReplyDeleteM/5'9 144# 14 yrs old:
ReplyDelete1: 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
1. Skipped
ReplyDelete2. 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.
1. 2:55 Could have been better, got stuck on a gravel road with 200m turn arounds.
ReplyDelete2. 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.
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..
ReplyDelete2. 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!
1. 2:34
ReplyDelete2. 155,175,195,205,215(PR)
3. 10:04. Crushed but no excuses
4. 2:39
5. Freestanding... Done
Correction... 4. 2:37
Delete1: 2:36
ReplyDelete2: 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
1. 3:37 on treadmill @ 2.0 incline
ReplyDelete2. 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)
1) 2:42
ReplyDelete2)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
1) 3:26! :)
ReplyDelete2) 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.
1)3:03 - can't believe my 800 times the past two days, 3 weeks of following this programming and it's already working!
ReplyDelete2)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
Thank you :)
Delete1) 3:57 - Across the gym 36 times. Felt like basketball practice.
ReplyDelete2) 135/155/175/195/205 F
3) 14:51
4) 4:10
5) Done
1-3:10
ReplyDelete2-135/155/175/195/215 PR
3-12:11rx ring dips 3 at a time
4-3:30
5-3:30
*5-done as tabata had to take a few breaks but all rounds done
DeleteM / 5'8 / 170lbs
ReplyDelete1) 2:33
2) 135-155-185-195-200 (Should have went for 205)
3) 11:44 RX
4) 2:48
5) Done
1.) 3:05
ReplyDelete2.) 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.
1) 2:58 Felt Slow
ReplyDelete2)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
1. 3:21
ReplyDelete2. 125 across
3. 12:56
4. 3:24
5. Complete.
125 across strict press.
Delete1.) 600m row 2:02
ReplyDelete2.) 155-165-170-175-185
3.) 9:05 Rxd
4.) Done
1. 2:48
ReplyDelete2. 185, 195, 205, 215, 225 pr
3. 10:25 Rx goat wod for me
4. 2:50
5. done