Sunday, February 10, 2013

Monday 2.11.13


1.  Row
1,000m

2.  ARMAP 9:
12 Deads, 275/185
24 Pull ups
36 Walking Lunge Steps

3.  3 Giant Sets
45 Abmat Sit ups
30 Hip Extensions
15  Band Pull aparts



"I don't understand how it is that someone with only seven pull-ups 

could ask me how they could increase their muscle mass or strength. 
The obvious answer is, "work until you've got thirty pull-ups and you'll 
come back with five new pounds of lats and biceps alone." This kind of 
thing is true of squats, deadlifts, push-press, muscle-ups, dips and any 
other fundamental, functional movements. Athletes regularly working 
the basic movements never ask how they can get stronger or bigger 
they already know."
Greg Glassman - Coach
Posted by at

52 comments:

  1. Mark LeeFebruary 10, 2013 at 3:12 PM

    Loving the Glassman quotes.

    ReplyDelete
  2. Cody VellaFebruary 10, 2013 at 8:30 PM

    going to be a fun one! Im assuming the 1k for time?e

    ReplyDelete
  3. SheldonFebruary 11, 2013 at 5:04 AM

    1 - 800m run with 20m elevation change - 3:27

    2 - 2 rounds. Had to do alternating lunges instead of walking. Also, my pull-up endurance is crap.

    3 - 2 sets

    ReplyDelete
  4. UnknownFebruary 11, 2013 at 5:48 AM

    1. 3:12
    2. 3+3 DL Rx
    3. Done

    M/24/220/6'2

    ReplyDelete
  5. AnonymousFebruary 11, 2013 at 5:49 AM

    1) 3:39

    2) 3+6 Deads Rx

    3)Done

    ReplyDelete
  6. TadpoleFebruary 11, 2013 at 6:07 AM

    1. 3:36

    2. 2+34. Upset with myself, slowed down during the 2nd round. Could've made it to 3. Live and learn.

    3. Done...did supine hip extensions.

    ReplyDelete
  7. Jim RegoFebruary 11, 2013 at 9:01 AM

    1. 3:22

    2. 3+ 12 deads+15 pullups rx'd

    3. Done

    4. Snatch dl+ low hang snatch
    Snatch first pulls
    Snatch grip push press

    ReplyDelete
  8. Rudy KFebruary 11, 2013 at 10:04 AM

    Said fuck it...my hand feels a lil sore but i can work around it. Doc said no more than 75lbs

    1.3:07.3...hand felt ok on this.
    2. 9-18-27... One arm DL@155 and 18 ring rows, 27 lunge steps...3rds + 6
    3. Done

    ReplyDelete
  9. UnknownFebruary 11, 2013 at 10:37 AM

    1. Row
    1,000m

    3:41 PR

    2. ARMAP 9
    12 Deads, 275/185
    24 Pull ups
    36 Walking Lunge Steps

    2 rounds + 5 PU

    3. 3 Giant Sets
    45 Abmat Sit ups
    30 Hip Extensions
    15 "Band Pull aparts"

    Done

    ReplyDelete
  10. Kyle McDFebruary 11, 2013 at 11:03 AM

    Did the lvl 1 cert @ CrossFit Colloseum in Toronto this weekend, it was so awesome! Camille, Spencer, James, Denise, Eric, Matt... all awesome people that made the weekend extra special, couldn't have asked for more. Fran time went from 4:39 to 3:59 in 4 weeks (having 20+ others doing it with me probably helped). Super stoked but super tired so I'm taking a few days off. I'll catch back up with you guys in a few days.

    ReplyDelete
    Replies
    1. Kyle McDFebruary 11, 2013 at 11:04 AM

      Ps. Anyone else get pectoral Rhabdo from Lynne? haha!

      Delete
    2. UnknownFebruary 11, 2013 at 11:10 AM

      I went from an A cup, to a C cup. Haha

      Delete
  11. PatSFebruary 11, 2013 at 11:30 AM

    1. 3:30
    2. 2+29
    3. Done

    ReplyDelete
  12. PeachFebruary 11, 2013 at 11:33 AM

    3:10

    3 rounds I could've done more but I wanted to practice my butterfly (it needs a little work)

    Done

    ReplyDelete
  13. James HobartFebruary 11, 2013 at 11:52 AM

    @Kyle McD. Good to meet you this weekend. Stay well and keep working hard.

    Jh

    ReplyDelete
  14. Bubba HagoodFebruary 11, 2013 at 12:34 PM

    Feeling like crap today but glad I got the work done.

    100m row 3:38 10 seconds off pace from 2 weeks ago :(

    Hidden PassionsL 3+5 Rx PU sucked today couldn’t string together more than 14 need to work on these. Think I need a rest day soon

    giant sets - done but no hip extensions - subbed supermen

    ReplyDelete
  15. UnknownFebruary 11, 2013 at 12:37 PM

    1) 3:12
    2) 3+8
    3) done.

    ReplyDelete
  16. UnknownFebruary 11, 2013 at 12:38 PM

    1. 3.17
    2. 3rds plus 2 pull-ups as rx'd
    3. Done.

    Drew h.

    ReplyDelete
  17. Derek MohamedFebruary 11, 2013 at 1:12 PM

    1. Not sure what happened here. Jumped on the rower cold with intentions of doing a warmup piece with damper on 10 and decided to keep going. Finished in 3:21 and decided to leave it at that. Definitely not the recommended method
    2. 3+20rx. Pullups down to singles at the end. My rogue rig in the garage makes me appreciate how easy the grip is on our bars at CFNE!
    3. Modified. Did the situps. No ghd. Did some band pullaparts and some other shoulder stuff. Btw I anyone has shoulder/rotator cuff issues check out the body blade. It's so stupid looking but seems to really be helping. Had a great visit with my pt today as he says my shoulder is looking much better. Psyched!

    ReplyDelete
  18. Jubba SausageFebruary 11, 2013 at 1:24 PM

    Also did the Level 1 course at CF Colosseum this past weekend with Kyle McD. We lucked out so hard with the superstar trainer staff we got. Big time role models and such an awesome weekend.

    M/20/5'11"/175

    1. 3:21.1 (7 sec. PR)

    2. 2 rounds + 19 pull-ups (255#)
    - purposely did the deadlifts not TNG

    3. Skipped.

    ReplyDelete
  19. UnknownFebruary 11, 2013 at 1:50 PM

    1. 3:29

    2. 2 + 35rx

    3. Done

    ReplyDelete
  20. UnknownFebruary 11, 2013 at 2:01 PM

    1) 3:11.3
    2) 2+38
    3) skipped

    ReplyDelete
  21. AnonymousFebruary 11, 2013 at 2:27 PM

    1. 3:10
    2. 3 +2
    3. Ran out of time. Will do in AM.

    ReplyDelete
  22. AnonymousFebruary 11, 2013 at 2:31 PM

    1. 1,000m Row: 3:56 - this was a PR for me :) (Did this about two hours after the WOD)

    2. 3 Rounds + 1

    3. Done (subbed supermans for hip extensions (no place to do them) - and did band pull-aparts separate from the other two after rowing)

    ReplyDelete
    Replies
    1. AnonymousFebruary 12, 2013 at 3:23 AM

      Actually it was 3:54 (I know it is only two seconds, but it matters to me!)

      Delete
  23. UnknownFebruary 11, 2013 at 2:47 PM

    1. 3:26

    2. 2 rounds + 12 deads + 14 pull-ups

    3. Done

    ReplyDelete
  24. Taylor DomengeauxFebruary 11, 2013 at 3:00 PM

    M / 5'8 / 165#

    1. 3:11.6
    2. 3rds + 44 RXd (8 lunges)
    3. Done

    ReplyDelete
  25. UnknownFebruary 11, 2013 at 4:40 PM

    M / 5'7" / 179#

    1. 3:18.6
    2. 3 rds + 27 (15 pull ups) rxd
    3. Done

    ReplyDelete
  26. Ryan Grage February 11, 2013 at 5:19 PM

    1-3:16pr
    2-3rds+8 rx
    worked butterfly and felt great.
    3-done

    ReplyDelete
  27. AnonymousFebruary 11, 2013 at 6:38 PM

    F/25/145#
    1. 3:43 pr
    2. 2 + 37 Rx
    3. Done

    ReplyDelete
  28. tommieFebruary 11, 2013 at 6:43 PM

    3:40 on the row

    Just barely finished two rounds (hope kipping was cool?)

    Gym closed. Did sit-ups outside in the grass.

    Jeez, the q course made me weak sauce.

    ReplyDelete
  29. UnknownFebruary 11, 2013 at 7:19 PM

    1. 1000m row 3:26
    2. 3+20 rx
    3 done

    ReplyDelete
  30. UnknownFebruary 11, 2013 at 7:57 PM

    1)3:13
    2) 2+50ish prob shouldnt have done the first set of p-u unbroken
    3) 2 sets.

    Lately in high rep pull up workouts ive been experiencing a "cramping" feeling in my right lat/ sub scap area. only happens when fatigued. anyone ever have this? thanks guys

    ReplyDelete
  31. Cody VellaFebruary 11, 2013 at 8:00 PM

    1. 3:33
    2. 2+ 12 DL + 24 PU + 24 Lunges
    3. Done

    ReplyDelete
  32. AnonymousFebruary 11, 2013 at 8:21 PM

    2. 3 rounds + 24 RX

    ReplyDelete
  33. UnknownFebruary 11, 2013 at 8:28 PM

    M/6'0/235#

    1.) 3:03.9 (legs gave out sooner than expected)
    2.) 3 Rounds + 26
    3.) Done. . .Abmat sit-ups make me sore. . .everytime.

    ReplyDelete
  34. UnknownFebruary 11, 2013 at 10:27 PM

    1. 3:22

    2. 3+24 wods like these are hard by yourself, really gotta dig deep!

    3. Done

    ReplyDelete
  35. Cheryl NassoFebruary 12, 2013 at 7:50 AM

    1. 3:42
    2. 3+68(4 lunges short of 4 rounds )
    3. done!

    that was a suck fest!
    lol

    ReplyDelete
  36. Dr.HewittFebruary 13, 2013 at 2:17 PM

    1. 3:11
    2. 3 + 26
    3.done

    ReplyDelete
  37. Dr.HewittFebruary 13, 2013 at 2:18 PM

    3 rounds + DL + pullups + 26 lunges

    ReplyDelete
  38. UnknownFebruary 14, 2013 at 5:49 AM

    1.3:23
    2.3+18
    3.1 round

    ReplyDelete
  39. Josh WagnerFebruary 18, 2013 at 12:48 PM

    "1.10 min OTM Odd Power Snatch+Squat Snatch, even 2 Front Squats
    Snatch 185x3, 190x2, Front squat 275 across. (could have got more upper back felt like @#$%)

    2. Lsits 10sec on...20sec off 8 rds
    completed first 4 min on 10 sec then fell off. I suck at these!

    3. ARMAP 9:
    12 Deads, 275/185
    24 Pull ups
    36 Walking Lunge Steps
    3 rds +56

    4. 3 Giant Sets
    45 Abmat Sit ups
    30 Hip Extensions
    15 Band Pull aparts (red band)
    Check!
    "

    ReplyDelete
  40. JCFebruary 19, 2013 at 7:34 PM

    1)3:30
    2) 2 + 24 lunges --pull-ups sore from Triton Throwdown
    3)Tuesday-done

    ReplyDelete
  41. JCFebruary 19, 2013 at 7:34 PM

    1)3:30
    2) 2 + 24 lunges --pull-ups sore from Triton Throwdown
    3)Tuesday-done

    ReplyDelete
  42. MuttFebruary 28, 2013 at 9:29 AM

    1) 3:16
    2) 3+3 Deads
    3)Done

    ReplyDelete

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