Tuesday 1/29 WOD

[rord]

This workout merges elements of two favorites "Fran" and "Helen".

BHURB, this should be a good one for you now that you've had a chance to sit around for a couple days and recover. Seriously though, congradulations on DEPping into the Navy and welcome aboard. Now it's time to really start training.

That goes for all of you staring down at a calendar with a ship date which ultimately leads to BUD/S.

Take it from Neumeister (you animal), you may think you're ready, but you're probably not. Do something to change that, today.

Hoo-Yah!!

[commandochris]

Do you mean run 400m after every round or just at the end.
21-21-21-run 400 15-15-15 run 400 etc. I assume

[gmt-nyc]

I did "Helen" this morning at 0600 ET in ~8:30 (left my stopwatch at friend's last night) as NavySeals.com's WOD wasn't posted yet. I just shifted my CFing to dawn this week, so what time do these WODs get posted? I am definitely doing today's WOD in the afternoon tho, or tomorrow morning depending on when the WODs get posted (I may just opt to be a day behind). I, too, assume the 400m run is after each round, so 1200m in total.

Did "Murph" yesterday as I just got back into things after a bout with walking pneumonia. Took me 39:54 (did 21 rounds of "Cindy," yes that's one too many, sandwiched between the two 1 mile runs), almost 6 mins slower than my December "Murph." Feeling much better, can't wait to get my endurance and strength back.

[rord]

Do you mean run 400m after every round or just at the end.
21-21-21-run 400 15-15-15 run 400 etc. I assume

You assume correctly. 21-21-21-run, 15-15-15-run, etc.

[nsw_n2]

I like these workouts, they get my heart rate going through the roof as opposed to just running for a long time where it hangs between 145-175BPM.

17:28 as listed, got on the bike for 30 minutes afterward because it didn't feel like I had been in there long enough. I would have run but it was the last thing I wanted to do after those runs.

On another note, a message to my boy Dirty McCurdy who I KNOW is lurking around on this forum and not posting his stuff, I'm pretty sure the moniker "GrundleSludge" is still open on this forum. Snatch that up and start posting buddy!

[cignus]

GMT-NYC,

The WOD will usually be posted between nine and ten A.M Eastern Time. I usually workout early in the morning, so I stay a day behind as well.

[toziongoesi69]

Was shooting for under 20...I got 20:15 man I have some work to do. As Rxed

[mcarthurtl]

M/19/175/6'

was a great work out. 16:07. "cignus" are you a coast guard rescue swimmer or a PJ, by chance?

[gmt-nyc]

Thanks Cignus! I'll do the NavySeals.com WODs the next morning going forward. Tonight I may do "Grace" since I've never done it, and its the WOD on CrossFit's website today.

[skie]

What exercise can I replace the kettlebell thrusters with. My gym isn't equipped with correct safety equip and well kettlebells.

[nollt2]

Total time was 14:42. Did chin-ups instead of pull-ups though. Really enjoyed the 1/4 mile sprints (treadmill)! Did Tabata push-ups and some sit-ups afterwards.

[gmt-nyc]

Skie, I've used dumbells as a sub when KBs aren't available.

[mpenna02]

M/21/5'4/145

13:00...Tough but fun, I didn't realize the WOD is a combination of Fran and Helen

[B HURB]

As rx'd (but used 70 lbs for thrusters): 12:42

I was gunning for the frontrunners today. I got a little side tracked cause the first tredmill I hoped on sucked and another time some kid was on the pull-up bar sucking and not going all the way down.....and getting in my way.

This was good though....really felt my heart rate go up and was sweating profusely. It was funny because I slipped off the pull-up bar twice because I couldn't get a good grip and on my last run I found that if I took the speed up to 11 I would want to throw up, so I would keep alternating speeds so when the vomit was about to come I'd slow it down and then speed back up:)

[danodec]

On another note, a message to my boy Dirty McCurdy who I KNOW is lurking around on this forum and not posting his stuff, I'm pretty sure the moniker "GrundleSludge" is still open on this forum. Snatch that up and start posting buddy!

HAHA!

This WOD was quick and dirty. Damn I was cookin today! Actually thought I had misread the workout or accidentally left something out because I'm not usually this fast.

t = 14:29

Nice work fellas!

[pipelinesurfer]

really put out today, and had some fun.

SEAL Crossfit WOD:
time- 15:23(missed my goal by 23 seconds)

i dont have time for two separate workouts a day, so i did the SEAL fit workout right after this one.

SEAL Fit:
i really like the interval training, so that was fun, then the abs:
70 4 count Flutterkicks- 1 set
70 Situps
53 4 counts- 2 sets
53 Situps
time- 9:50(much slower than i shouldve but those situps burned my abs)

i was thinking about it though, i notice sometimes the workout says "4 count flutterkicks" and sometimes just flutterkicks. i assumed that its always 4 counts, am i wrong?

also bhurb, THATS dedication, waiting till the last second to puke then dropping the speed a little, hah! hooyah

[Neumeister]

17/175

Went to the buffet at round table pizza today and consumed plentiful amounts of glorious pizza and soda...then I had to do the workout, ughh. Probably could've gotten ~8 minutes if I wasn't so bloated.

As Rx'ed 9:53

Then did SEALfit sprints, flutters, and sits: untimed, Then some Pool work. Did the sprints on a treadmill so for half the sprints it was just getting up to pace. Never doing that again, that damn T-mill cheated me out of a good speed workout.

Pipelinesurfer: I too am curious about the FK's and if they are supposed to be 4 or 2 count. Coach Ord perhaps you could elaborate?

[alexsmurray]

I'm gonna have to end up doing these a day late because I'm waking up early now. Danodec thats a good time man! Gives me something to shoot for and BEAT!

EDIT: then I saw Neumeister's time and thats what I'll be going for.

[gioberg11]

well i'll be gunning for neumeister tomorrow. had to get in stew's 3 mile run/1 mile swim/ 3 mile run workout today.

and disappointingly, i did not make 2 of the 3 times.

3 mile run <21 20:14
1 mile swim <30 31:47 (really disappointed about this one)
3 mile run <21 21:45

well back at it tomorrow


bhab great almost vomitting technique. i followed a similar technique yesterday on my 6 mile run, with the exception that i actually induced a small amount of subway turkey sandwich in my mouth. then was forced to swallow it. from now on i will use the bhurb technique instead.

great times today fellas

[newton36]

First NavySEALS.com WOD after following HQ for over a year. Used dumbbell thrusters, kippers, and runs on mill with 9% incline (ashamed to say I had to walk a bit). Time was 16:49.

Thanks for posting the great workouts. I really need to work on running (not to mention swimming) so this site will help a lot.

[gmt-nyc]

Solid WOD! I really enjoy doing these at dawn even if I am always gonna be a day behind.

11:46 (ran on TM at 3% grade... treadmills are way too inefficient)

Those 400m runs were a wonderful treat! Wondering what it would have been like with 95# Thrusters...ugh

[skie]

Rx'd in about 15:00 minutes (I need to get a stopwatch). Instead of the 400 meter runs, I did 400 meters on the ergometer. Split times were 1:56/500, 1:46/500, 1:48/500. I also didn't do the kettlebells so I did an ab routine, and rock climbed for about 20 min.

[bch0021]

Man this was a fun one. i felt like I really smoked this one..(then I saw a couple other times...)

As Rx'd - 13:33

Solid Workout and *** kickin times!

[jakryabre]

As Rx'd.....and out of complete breath: 17:13

[kieffelm]

30/168#

17:13 subbed 500m rows for 400m run.

[king henry viii]

as rx'd 14:23

haven't done any crossfit in 2+ weeks and man did it show today.

had to take a few water breaks because i didn't want to yak, but other than that, it was tough and i loved it.