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

52 comments:

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

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  2. 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

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

    M/24/220/6'2

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  4. 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.

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  5. 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

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  6. 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

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  7. 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

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  8. 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.

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

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

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  9. 3:10

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

    Done

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

    Jh

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  11. 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

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  12. 1. 3.17
    2. 3rds plus 2 pull-ups as rx'd
    3. Done.

    Drew h.

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  13. 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!

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  14. 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.

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  15. 1. 3:10
    2. 3 +2
    3. Ran out of time. Will do in AM.

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  16. 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)

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

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  17. 1. 3:26

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

    3. Done

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  18. M / 5'8 / 165#

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

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  19. M / 5'7" / 179#

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

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  20. 1-3:16pr
    2-3rds+8 rx
    worked butterfly and felt great.
    3-done

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

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  22. 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.

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  23. 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

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

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  25. 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.

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  26. 1. 3:22

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

    3. Done

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  27. 1. 3:42
    2. 3+68(4 lunges short of 4 rounds )
    3. done!

    that was a suck fest!
    lol

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  28. 3 rounds + DL + pullups + 26 lunges

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  29. "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!
    "

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

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  31. 1)3:30
    2) 2 + 24 lunges --pull-ups sore from Triton Throwdown
    3)Tuesday-done

    ReplyDelete