Wednesday 2/13 WOD

[rord]

Post your time.

Hoo-Yah!!

[nomanmoonme]

Don't have a 100% accurate 400m, may have been a little more than 400m. The snow was an added bonus. It's nice that it has finally warmed back up to above 15 degrees. I'll take 33 degrees any day of the week snow or not.

30:23
Great wod

[pipelinesurfer]

shooting for under 30, pissed because someone kept cleaning my thruster/SDHP work area while i was doing pulls/runs! also, had to wait for pullup bar twice. pullups all deadhang.

time- 33:26

did the SEAL fit chest/abs afterward, i think i strained my pectineus muscle(upper quad/groin area), doing the flutterkicks i was getting pain then on the next set i was struggling to hold my leg up at all. im gonna try to keep working out, but probably not so much running/leg workouts.

[gmt-nyc]

Rord, quick question...

Should these be strict dead hang pull-ups or kipping? From all the CrossFitting I've been doing I just assumed kipping, but pipeline's post made me want to ask the question. Either way this workout looks great!

[nollt2]

pipelinesurfer - what is SEAL fit chest/abs? and where can I find the routine?

Do you or anyone else supplement the WOD with additional lifting besides extra push-up/sit-ups or flutter kicks?? If so, why?

I appreciate the input. Thanks in advance.

[jae937]

31/5'10/195

27:15 run was on treadmill 1%. Wish it was warmer here so I could run outside.

[gmt-nyc]

nollt2,

The point of the WOD is to be "the workout of the day," thus not requiring any additional exercise. For most people that is sufficient.

That said, the folks here are training harder than 99.9% of the population. In my case, since I do the WOD in the mornings (6am ET), I have plenty of time sedentary at the office to recover and refuel. As a point of reference, I'm consuming over 5,000 calories per day (50% carb, 30-35% protein, 15-20% fat) because of my workout routine. 3 days per week, depending on what my body tells me and what the morning WOD was, I practice one lift (Deadlifts, Back Squat, Front Squat, Overhead Squats, Shoulder Press, Clean & Jerk, or Snatch) to increase muscle strength and explosive power. I also try to practice some other stuff, like MUs or Double-Unders, and occasionally I tackle the WOD posted at CrossFit.com (always when there's a Hero WOD like today). Plus, I'm sure the others training here also add some other elements depending on what their weaknesses are. After all, there's always room for improvement ;)

As for rationale, mine is that I'm competing at the CrossFit Games in July, and I'm not going there to participate, I'm going there to win. I got hooked on CF back in October, and came from a traditional weight training mindset. I think my strength gives me an advantage, and I want to maintain that, especially since my WOD times are low and getting lower fast (for example I'm now flirting with a sub 3 min "Fran"). I also want to start incorporating swimming as well since it's such a great activity, but I've been lazy about going to the gyms that have them. I need to get on that!

Anyway, everyone is different, so when determining whether you want to do more than just the WOD be sure: 1) to listen to what your body is telling you, and 2) to avoid over-training. Rest is a good thing, and getting injured can set your training back significantly. I'm sure there are other threads on this topic in these forums, and that others will chime in with their thoughts.

[pipelinesurfer]

nolt2, starting back around new years 2 WODs are being posted on the site. Navy SEALs WOD and SEAL Fit WOD, http://navyseals.com/node/1328/ to help combine more workouts more specifically designed for bud/s. theres a whole program thing you can buy(SEAL fit virtual coach, etc.) im not clear on those details, Rord would be the best person to ask for that, or search the forums for SEAL virtual coach or something like that. your supposed to do the WODs "at least 6 hours apart" but i rarely have time to splilt a workout like that, so for me its back to back.

as for me, i do both WODs and i also started a fitness club here at my school so i usually lead in some running/extra pt with them. i also usually(if im not too drained from the WOD) do some regular strength training following the WODs, just to maintain full body strength(look good, lol) and plus its a habit from football. Reason: Im training for bud/s and just wanna kick some major a**. working out like this is really a passion for me, so its not too hard for me most days. hope this helps

[gioberg11]

As rx'ed 29:32

Great workout. Pullups were half dead hang, half kipping.

Followed this up by doing Monday's workout.

I'm spent

[buonan]

45 minutes. HOOAH

[brentd24]

29:07
After my little misunderstanding of yesterdays workout and the workouts since saturday, plus mid terms, im dead

[TAMU_2008]

32:11

Legs were purdy dead the last two runs...tried to make all my pull ups dead hangs but I was getting sloppy commin down the home stretch of 20

Good workout

Gig'em

[mark]

22:16
ouch

[wannabe1]

26:08

as rx'd

dont like my time

[misterdelgado@gmail.com]

Pukie visited me for the first time................good times!
35:44, dissapointed but Im glad I finished.

[sonovthegun]

Did the run all together at the beginning cause it was easier than taking off and putting on my shoes, sweatshirt, jacket and hat again and again. Took me 6 minutes to get in the gym and set up all the stuff.

run = 6.33

wod = 26.40

Last 35 pullups [15 from 2nd set and all last set] were jumpers. my pullups SUCK. sorry guys

otherwise, you know........HOOYAH

[bch0021]

Good workout! Had some issues though. I was letting the bar down on the the second set of thrusters and it slipped from my hand, rolled down my leg and landed on my foot. Needless to say that slowed me down a bit.

As Rx'd with kips - 33:--

Great work guys. Keep it up!

[gmt-nyc]

As RX'd
27:20

Thrusters were unbroken. SDLHP were purposely broken up to preserve some grip strength for PUs. Didn't help much as all my PU sets were broken, smallest set was 10; I should have switched to supinated grip and done chin-ups as my whole body was tired from doing "Randy" last night, 75 reps of 75# Snatches in 9:07 but man my Snatch form needs work, which was the CrossFit Hero WOD to honor Officer Randy Simmons, LAPD SWAT. I always do a new Hero WOD when posted. Anyway, runs were on TM @ 3% grade. My travel time (to/from TM which was at the opposite end of the gym from where I set up for today, I should have just run downstairs and around the block which is 400m) and weight changing time (only one bar available so I had to put the 10#s on after thrusters) took up a total of nearly 2 mins. Next time my goal is sub 25 mins.

[kieffelm]

M/30/5'9/165#

As rx'd

31:45

Almost all deadhang pullups (still can't get the kipping down right).