Tuesday 2/26 WOD

[rord]

Press and Pull.

Post your ladder numbers.

Hoo-Yah!!

[gmt-nyc]

Decided to sleep in this morning after suffering a brutal hatchet attack in my basketball game last night. I know, I know, I'm weak. But I really took a few good shots to the back and ribs while going for rebounds, fun times. I hate these little hackers.

Anyway, my quads are still a bit tight so I'm probably gonna flip and do today's WOD today, and do a hybrid of yesterday's WOD based on the modification from CrossFit's website today (but keep it to Rord's 4 rounds instead of 5):

Four rounds for time of:
400 meter Run
50 Squats
30 Back extensions

150 Flutter Kicks

Other than 3 sets of 10 during my warm-ups, I haven't really done back extensions recently, so I thought that mod could be an interesting experience.

[nomanmoonme]

Wasn't sure if there was supposed to be any rest in between the "rungs" so went ahead and just went from one to the next w/o rest. The runs were a nice pseudo recovery. Wish I could run outside but we're getting hammered with snow out here in central New York.

Ladder up to 6 then 2 press 2 pull
7:37
6 : 3 press 3 pull
7:53
4 : 4 press 4 pull
8:26

Nice burn on the presses. The pulls were all dead hang, the press was my weak spot. Great WOD!!

[king henry viii]

Wish my OHP was as good as B Hurb's. Then I would have killed this.

1st round
7 rungs
6:51 mile
2nd round
7 runs
7:03 mile
3rd round
6 rungs
felt sick so I didn't do the last mile.

[king henry viii]

all pull-ups were done fighter style... thank Pavel.

[buonan]

Total time 1:05

Ladders were 10, 11, and 9. 166 of each exercise total ( didn't want to think about that while I was in the gym.

I went light on the sholder press sot hat I could match reps with my pull ups.

HOOAH

[jjwally]

28/M/6'4/205

As Rx'd
First Round
10 rungs + 11 SP + 8 PU

Second Round
11 rungs + 9 SP

Third Round
8 rungs + 9 SP + 7 PU

Runs were slow at approx 8 minutes (didn't have a measurable mile staked out)

[gmt-nyc]

As RX'd with no rest (okay, maybe like 5-10 seconds) between either SP and PUs or each step up in the Ladder, wasn't sure if we were supposed to rest at all between 'em, and all PUs were Deadhang (felt kipping wouldn't be appropriate since I knew I'd fail on SP first)...

Ladder 1: 11 rounds + 8 SP and 11 DHPUs
Run 1 mile: 6:51 (TM @ 3% grade)
Ladder 2: 9 rounds + 6 SP and 9 DHPUs
Run 1 mile: 6:55 (TM @ varying grades 1.0-3.0%)
Ladder 3: 7 rounds + 6 SP and 7 DHPUs
Run 1 mile: 7:00 (TM @ varying grades 1.0%)

Back was still not fatigued so I did a couple cooldown sets of 10 deadhang chin-ups.

... THEN...

Got in the pool and swam a broken 600 yards Freestyle and Breast strokes, and some strange cousin of the Side stroke (must have looked ugly because it felt ugly). Did 10 laps (250 yds), which is what I did the other day during my first swim since summer. I needed a breather for a couple of minutes, then jumped back in for another 14 laps (350 yds) and my feeble attempt at 50 yd "Sprints." Freestyle was in 0:51 and Breast stroke in 1:10. I took brief rests between most laps, but I'm happy I swam so much distance (700 yds in total) with such little prior swim practice. But the best part was when the lifeguard told me to get into the "Fast Lane," made me feel good. Now if I could just remember how to breathe properly :D Anyway, I'm back in the water! Hooyah!

... NEXT ...

Some ring practice while watching TV...

[pipelinesurfer]

didnt feel too good today(calfs buggin me), unmotivated = run times were CRAP!!!!

rung- 8
run- 7:15(figured this would be my slowest)

rung- 9
run- 7:45(AHHHHH!)

rung- 7
run- 7:54(my slowest mile in YEARS!!!!)

track was closed, so no SEAL fit(thank god...)

[zpavesich]

20-30 sec rest between rungs on the ladder. All PU's were dead hang. No rest between runs and ladder.

As rx'd:
8 rungs(failed on SP)
6:36 run
7 rungs(failed on SP)
6:54 run
6 rungs(failed on SP)
6:50 run

[wannabe1]

Bike 2 miles after every ladder. Failed at pull ups on every ladder

Ladder 1: 11 rounds= 11SP 11PU
bike: 5:26
Ladder 2: 10rounds= 10SP 1OPU
Bike: 5:33
Ladder 3: 10rounds: 9SP 9PU
Bike: 5:14

Swam a timed 500m: 9:42 (horrible time) 25m pool

[wannabe1]

oh yeah all dead hang PU

[vegas]

Rd 1-- 7 rungs + 6sp, 6pu
Rd 2-- 6 rungs
Rd 3-- 5 rungs

I didn't do the runs because of weather and time constraints. Pull ups were dead hang. SP were my weak point. I'm going to work on these a lot.

Will SP's help with push up strength? The front of my shoulders are what seems to burn out the fastest on my push ups.

[gtrich]

I subbed 8 minutes of stair sprints in place of the mile and used two 45lb dumbbells for the press...yeah that was brutal:

7 Rungs
8min Stair sprint
7 Rungs
8min Stair sprint
6 Rungs
8min stair sprint (though it was really more of a limping jog at this point)

[Neumeister]

17/3,987 lbs

Did this one with a friend at school during Weight Training so we couldn't run the miles in between. did the ladders non-stop with 1 min rest in-between rounds. Sucked at the press today. I am ashamed of my scores :(

7 rounds
5 rounds
5 rounds

Then did the SEALfit run sprints in afternoon
Warm-up mile
2x400m at 1:25
2x800m at 3:25
2x1200m at 5:23
cool-down 400m

[B HURB]

20/196

The SP were too easy so I kicked it up to 115 for the last ladder (just to spite the King). I didn't do the mile runs because I hate treadmills, they were all full. and I did SEAL fit right after anyways.

1st Ladder: 8 Rounds + 9 SP + 6 PU
2nd Ladder: 8 Rounds + 9 SP + 3 PU
3rd Ladder (SP 115 lbs): 6 Rounds + 5 SP + 4 PU

Rest increments were anywhere from 30 secs to a minute between exercises just because I had to walk across the gym to get between bars. SEAL fit afterwards sucked because I chose to run outside in shorts and t-shirt and it's FREEZING (nice little 16 degree windchill and sleet....yuck)

Anyways, not quite at the pullup level I want to be at but I'm pleased because this past fall 6-7 rounds was where I was failing.

[B HURB]

17/3,987 lbs

Did this one with a friend at school during Weight Training so we couldn't run the miles in between. did the ladders non-stop with 1 min rest in-between rounds. Sucked at the press today. I am ashamed of my scores :(

7 rounds
5 rounds
5 rounds

Then did the SEALfit run sprints in afternoon
Warm-up mile
2x400m at 1:25
2x800m at 3:25
2x1200m at 5:23
cool-down 400m

Geez Jeremy looks like you've gained some weight fatty!

[scskowron]

No equipment, so I did HSPUs instead of OHP. I weigh 145# so I'm not sure which is harder - HSPU or OHP. Pullups were deadhangs.

Round 1: 10 Rungs + 11 HSPUs + 9 Pullups (failed on the pullups)
Round 2: 9 Rungs + 6 HSPUs + 5 Pullups (failed on the HSPUs)
Round 3: 7 Rungs + 8 HSPUs + 6 Pullups (failed on the pullups)

Out for a 3 mile run now.

[jakryabre]

Round (1) = 6
1 Mile Run = 7:18
Round (2) = 4
1 Mile Run = 7:35
Round (3) = 3
1 Mile Run = 7:11

[sonovthegun]

I did an old pull-up workout yesterday [100 pull-up, Lat Pull heavy, Lat Pull reverse ladder to fail, "21"z] so my back was utterly shot today. Was gonna sub in KTEs but I couldn't even do that.
Also, I posted that my leg is all funny so I'm not running. From now on, I will sub row's for the runs.
Shoulder Press
Glute Ham SitUp
160 Sumo DeadLift HighPull [45 lb]
all times three
Round 1=6 rungs, 5 shoulder press and situp
Row 1 = 5.48
Round 2=5 rungs, + 4 press and situp
Row 2= 5.30
Round 3 =5 rungs, + 7 press [I zoned out while doing the press, and did too many, but I failed immediately after that, also doubled the situps, but my back felt funny so I only did up to runt 5]
Row 3= 5.30

Total time = 42 minutes

Major congrats to those guys hitting 11 rounds. Damn.

Hoo-Yah

[IT3]

Did this yesterday, hitting up Murph later today.

As Rx'd.

Round #1 = 9 + 7 & 7 with 9:44 mile
Round #2 = 7 + 7 & 4 with 9:29 mile
Round #3 = 7 + 6 & 4 with 9:28 mile