Monday, August 6, 2012

Tuesday 8.7.12


1.  Clean/Run
5 Power Cleans 225, 155
400m Run
10 Power Cleans 185, 135
400m Run
15 Power Cleans 135, 95
400m Run

Rest as needed

2.  Tabata Row
8 rounds of :20 on, :10 off, for total meters - Choose "interval time" on the monitor and then set it to :20 on and :10 rest.

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73 comments:

  1. UnknownAugust 6, 2012 at 2:23 PM

    Mark and Sarah Lee of CrossFit Cape Cod (they are part of this competitor community) are hosting a competition for beasts and ninjas like you...and it's for a great cause.

    Find out more here: http://www.facebook.com/events/124447517699996/

    ReplyDelete
  2. UnknownAugust 6, 2012 at 2:30 PM

    I met Mark a few weeks ago while on vacation at the Cape - Great Guy!

    ReplyDelete
  3. AnonymousAugust 6, 2012 at 2:53 PM

    I assume we have to change the weights each time and can't have 3 separate bars set up...

    ReplyDelete
  4. sarah leeAugust 6, 2012 at 4:12 PM

    Thanks Ben! The family we are doing this for are fantastic people going through a hard time. Please take the time to read the link!

    On a positive note... last week I lost 2 pounds but have gained 5 since then. What does this mean? I'M GETTING HAUUUUGE!

    ReplyDelete
  5. Mark LeeAugust 6, 2012 at 5:54 PM

    Thanks Ben! The competition is a fundraiser event for a family whose 7 year old has cancer that requires 6 months of treatments and lots of time off work for her mom and dad. Reebok is going to be giving away almost 3,000$ in gear and lots of local places are helping us with the food and, yes booze! The fee is only 60 bucks-100% of it goes to the family. Hope to see everyone there September 1st! http://capecodinvitaional.blogspot.com/
    Rick-great having you train with us!

    ReplyDelete
  6. AnonymousAugust 6, 2012 at 6:27 PM

    I'll be there Mark and Sarah. Looking forward to seeing you guys again.

    ReplyDelete
  7. sarah leeAugust 6, 2012 at 6:43 PM

    Great! Hope all is well!

    ReplyDelete
  8. UnknownAugust 6, 2012 at 7:07 PM

    Is there anyone in the Miami, FL area following the programming? moving there in a week and looking for a training partner!

    ReplyDelete
  9. QuinnAugust 7, 2012 at 2:24 AM

    1. Done rx'd
    2. 777m

    ReplyDelete
  10. MarcusAugust 7, 2012 at 3:20 AM

    Part 1: 10:40

    ReplyDelete
  11. SchreinerAugust 7, 2012 at 3:27 AM

    1. 8:42
    2. 800m counting only meters during :20 of work, subtracted meters during rest when rower was still spinning

    ReplyDelete
  12. The crappy crossfitterAugust 7, 2012 at 3:30 AM

    1: 8:02, subbed bench press and strict pullups for the power cleans, same weight/rep scheme, still did the run.

    Could not do the row, too much pressure on my back and our Airdyne was broken.

    Used my head and didn't push it too hard today, still a decent amount of pain going on.

    ReplyDelete
    Replies
    1. SchreinerAugust 7, 2012 at 4:00 AM

      dont forget to tell everyone about the ridiculous amount of bicep curls we did.....

      Delete
    2. The crappy crossfitterAugust 7, 2012 at 4:40 AM

      Yes, we did do a lot of bicep curls. I was wearing a polo to work today so it had to be done.

      Delete
  13. Mike P.August 7, 2012 at 5:54 AM

    1. Hot Night: 9:39 (185/155/135)
    2. Tabata Row: 820M

    ReplyDelete
  14. davidcurran234August 7, 2012 at 6:15 AM

    Run/clean: 11:26 (185/165/135)
    Tabata row: 860m

    ReplyDelete
  15. DBellAugust 7, 2012 at 6:15 AM

    1. Hot Night: 10:52 (195x2,185x3/155/135)
    2. Tabata Row: 906M but includes rest. High 108M, Low 94M

    ReplyDelete
  16. UnknownAugust 7, 2012 at 6:21 AM

    Hot Night in Bangkok: 10:32 (155/135/135) - was going to drop down to 115 on the 3rd set glad i didn't.
    Tabata Row 859

    ReplyDelete
  17. UnknownAugust 7, 2012 at 6:26 AM

    1. PC/Run - 8:34 RX
    3 min rest
    2. Row - 929m

    ReplyDelete
  18. Mike McDAugust 7, 2012 at 6:51 AM

    1. Clean/Run: 9:02 Rx
    2. Row: High 116, Low 98, couldn't figure out how to get total

    ReplyDelete
  19. EugeneAugust 7, 2012 at 7:07 AM

    1. Clean/Run - 11:45 (175#, 155#, 135#)
    2. Row - 884

    ReplyDelete
  20. Drew - AtlantaAugust 7, 2012 at 7:50 AM

    Hot Night!
    Body Weight 231
    1) 13:14
    2) 747 Meters

    ReplyDelete
  21. DaveAugust 7, 2012 at 7:54 AM

    1) 11:36 rx'd had a hard time with 225 but did it!

    Row- 56 calories- didn't look to see how you were scoring it..

    ReplyDelete
  22. Ally BAugust 7, 2012 at 7:56 AM

    1. Clean/Run-9:04 RX
    -Felt kinda tired this morning...would like to do this WOD feeling fresh:)I think my first round of cleans could of been faster.
    2. Row- Didn't get the total

    ReplyDelete
  23. UnknownAugust 7, 2012 at 8:29 AM

    1. Clean/run: 11:05 (120#, 105#, 95#) previous PR on PC (w/out squat) 120# so happy to get five in the wod.
    2. Tabata row

    ReplyDelete
  24. KatAugust 7, 2012 at 9:03 AM

    Clean/run 15:12 145,135,95 (PF and achilles tendonosis acting up, a little knee pain, made my running slow)
    row 827m (this was including the rest period.)

    ReplyDelete
  25. UnknownAugust 7, 2012 at 9:24 AM

    1. Rx'd - 12:38. being able to do 5 cleans at #225 is a MAJOR accomplishment for me. in january i had to squat clean #215 for a 1rm.

    2. 847 working meters.

    3. my tuesday 3 mile "too chubby for regionals" run.

    ReplyDelete
  26. Craig B.August 7, 2012 at 9:25 AM

    1. Clean/Run - 12:15 (205#, 185#, 135#)
    2. Row - 920

    ReplyDelete
  27. Greg B.August 7, 2012 at 10:07 AM

    1. Clean/Run 12:03 (185/155/135)
    2. Row 846m

    ReplyDelete
  28. Derek MohamedAugust 7, 2012 at 10:24 AM

    A scaled up cleans to 275, 225, 185, subbed .6mi airdyne for running (Achilles)- 10:27
    B. 998 meters

    ReplyDelete
  29. AnonymousAugust 7, 2012 at 10:25 AM

    1. 8:16 Rx
    2. 940m

    PoS rower so using iPhone App for intervals and screwed up 4 intervals in not paying attention and rowed for 30s. So took a few mins rest and started again. Result above from second attempt.

    ReplyDelete
  30. UnknownAugust 7, 2012 at 10:32 AM

    1. 11:15rx so much fun!
    2. 6 cal. Per tabata

    ReplyDelete
  31. CFBYGerryAugust 7, 2012 at 11:27 AM

    Legs are not happy with me

    1. 8:00
    2. 867

    ReplyDelete
  32. Chris NeebAugust 7, 2012 at 12:19 PM

    1. Clean/Run - 9:22 (205#, 185#, 135#)
    2. Row - 950

    ReplyDelete
  33. UnknownAugust 7, 2012 at 12:28 PM

    1. clean run 8:23
    2. Row- 842 working meters (not counting rollover) rollover-985

    ReplyDelete
  34. Dr.HewittAugust 7, 2012 at 1:20 PM

    1. PC/Run as Rx- 7:53
    2. Row- 847 working meters (rollover total 995 meters)

    ReplyDelete
  35. UnknownAugust 7, 2012 at 1:41 PM

    PC/Run 11:32 (185, 155, 135)
    Row 847m

    ReplyDelete
  36. Mark LeeAugust 7, 2012 at 2:26 PM

    1. 8:56 Rx Weights but subbed Airdyne .6mi- Thank You Derek. Awesome that you scaled up!!!
    2. Total Meters 969 on Tabata

    ReplyDelete
  37. UnknownAugust 7, 2012 at 2:47 PM

    1. clean run 7:45rx (I thought my hamstrings were going to explode!)
    2. Row- 822 working meters (not counting rollover) rollover-955

    ReplyDelete
  38. sarah leeAugust 7, 2012 at 3:19 PM

    1. 10:14- 105/100/95
    2. 760 Ish.

    ReplyDelete
  39. UnknownAugust 7, 2012 at 3:42 PM

    1. Clean+run @6:04 Rx
    2. Row 885

    ReplyDelete
  40. UnknownAugust 7, 2012 at 3:52 PM

    Clean/ Run 9:39 205/185/135
    Row 872

    ReplyDelete
  41. UnknownAugust 7, 2012 at 3:52 PM

    1. Used 80-70-60kg for respective rounds time of 12:08
    2.772m rowed.

    ReplyDelete
  42. UnknownAugust 7, 2012 at 3:56 PM

    Clean/Run Rx @ 7:45
    Row 887

    ReplyDelete
  43. RapAugust 7, 2012 at 4:15 PM

    PC/Run - 9:43 RX
    Rest - 5:00
    Row - 918m

    ReplyDelete
  44. UnknownAugust 7, 2012 at 5:23 PM

    PC/Run
    Couldn't get 205 after 4 attempts..(not sure what happened)
    Dropped to 185 and did it across for all sets. Not sure of time.

    Row. 915

    ReplyDelete
  45. CodyAugust 7, 2012 at 5:47 PM

    Power Clean/Run 155# 5 reps/145# 10 reps/135# 15 reps 8:12 (thought it had finished raining for the day....it didn't. Got rained on the last round.

    No rower at home, so I chased around the Siberian Husky puppies instead.

    M/27/5'4"/135#

    ReplyDelete
  46. Shawn McQueenAugust 7, 2012 at 5:52 PM

    Clean/Run
    5 Power Cleans 225, 155
    400m Run
    10 Power Cleans 185, 135
    400m Run
    15 Power Cleans 135, 95
    400m Run

    9:59

    No Row did wod before clean/run

    ReplyDelete
  47. Dan CampAugust 7, 2012 at 5:54 PM

    PC/Run: 12:26 Rx
    Row: 880ish (did a 9th round by accident - so not sure of score after 8)

    ReplyDelete
  48. AnonymousAugust 7, 2012 at 5:55 PM

    HNIB- 10:10. Was shooting for sub 10

    Tabata rows- 832 working meters. Didn't record total meters

    ReplyDelete
  49. UnknownAugust 7, 2012 at 6:03 PM

    1. 8:56
    2. 991

    ReplyDelete
  50. UnknownAugust 7, 2012 at 6:50 PM

    12:55, 205/175/135
    876m

    ReplyDelete
  51. KatieTAugust 7, 2012 at 7:02 PM

    1. 135/125/105 10:40
    mentally exhausted, decided against rx. pretty sure i missed a rep somewhere. hope to be more focused tomorrow!
    2. 828?

    ReplyDelete
  52. KatieTAugust 7, 2012 at 7:09 PM

    i meant 10:04. im tired.

    ReplyDelete
  53. KathrynAugust 7, 2012 at 7:22 PM

    1. Clean/Run 103/93/93 - Made the mistake of starting too light so kept the same weight for the 10 and 15. Lesson learned for next time.
    2. Done but didn't get the total.

    ReplyDelete
  54. TessAugust 7, 2012 at 7:39 PM

    Tired so started light.
    11:19 100-95-90
    Row-663

    ReplyDelete
  55. AnonymousAugust 7, 2012 at 7:51 PM

    1. 9:48 (205, 185, 165)
    2. Tabata run. (no rower where I worked out today).

    ReplyDelete
  56. AnonymousAugust 7, 2012 at 9:44 PM

    1.) 165# 155# 135# 17:04
    started w/ 205# then 185#, could not pull, but weights i did felt
    to light. run suffered due to calf strain from DU yesterday.
    2.) 733 total working rows. 79,93,97,95,90,92,94,93

    ReplyDelete
  57. Cheryl NassoAugust 7, 2012 at 10:42 PM

    1. 11:20 rx ... Not feeling the cleans at all today! First 5 took me too long..definitely felt like my posterior chain/ hamstrings / hips are all abnormally tight ...combination of training and travel i think
    2. 890 ... Kept pace around 1:45 for all sets

    ReplyDelete
  58. Britt ArbanasAugust 8, 2012 at 12:34 AM

    Ran 5km this afternoon 31 min
    Cleans/Run #125(PR), #115, #95 12:24
    No rower, boo.

    ReplyDelete
  59. ShoshenqAugust 8, 2012 at 9:38 AM

    Did 185,155,135 on power cleans. Total time 14:23 with 2 min rest between rounds. Rowed 948 m in the tabata.

    ReplyDelete
  60. TrailMixAugust 8, 2012 at 11:08 AM

    Morning SUP session.

    WOD RX'd. 10:35
    Row 955m

    ReplyDelete
  61. UnknownAugust 8, 2012 at 3:06 PM

    No DU's in this so it was Rx lol
    1. 8:56 Rx'ed
    2. 803 Meters

    ReplyDelete
  62. Amy KbaumAugust 8, 2012 at 4:59 PM

    1. 11:30, 105/95/95 - Need to work on this one :-)
    2. 803

    ReplyDelete
  63. RyanAugust 9, 2012 at 8:20 AM

    pc/run 15:43 205/185/135
    Row 8XX... check. Left my notes at gym.

    ReplyDelete
  64. AnonymousSeptember 5, 2012 at 5:54 PM

    1. PC/Run - 10:47 (185/155/135), had to run on treadmill b/c my 1 year old was asleep in the back room.
    2. Tabata Row - 924m

    ReplyDelete
  65. AnonymousSeptember 5, 2012 at 5:54 PM

    1. PC/Run - 10:47 (185/155/135), had to run on treadmill b/c my 1 year old was asleep in the back room.
    2. Tabata Row - 924m

    ReplyDelete
  66. DannyBostwickMarch 21, 2013 at 2:12 AM

    1. 10:01 RX
    2. 920 total. We actually did this with a 20# vest for some reason.

    ReplyDelete
  67. UnknownApril 8, 2013 at 11:14 AM

    1) 9:54
    2) close to 1k

    ReplyDelete

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