Friday 6/20 WOD

[rord]

Post your comments, questions, and time.

Hoo-Yah!!

[rstorck27]

As Rx'd:

18:49

Hope this bar is high enough for you GMT... But something tells me you're going to smoke it! Get after it!!

Felt good today... If only I could kip those pull ups... Could have shaved off a few more seconds...

SEAL Fit swim as requested... I'm assuming these are to be done w/ CSS? Can anyone confirm that for me?

Got my GO SWIM CSS DVD the other day... Did some drill work w/ that as well.

[gmt-nyc]

Seems like a solid time Rstork. My abs are sore as **** still, so this could get ugly. Won't be able to hit this fun-fest until later today.

[tyjanium]

What's up....

I did this ball buster with a 36 lbs. kettlebell, didn't have a 45er...

I had to do negatives to get through the pullups.

total time was 37:36 followed by aproximately 15-20 laying flat on my back drifting in and out of consciousness....good times!

[srrchp]

finished up in 31:28, once again not exactly thrilled about the time but i've got plenty of it to get into shape. good job on setting the bar at 18min, that's a pretty solid time. looking forward to relaxing this weekend and knocking back some 12oz curls.

btw i liked the set of 15-20 reps of laying on your back and drifting in and out of consciousness...definitely laughed my butt off

[jmidd]

I don't believe that was a set of 15-20, but rather minutes. That's almost as long as the workout. Nice 18 minutes. I'm doing this one tomorrow. Look forward to it. I don't know about topping the 18 minutes though. Stout.

[pipelinesurfer]

"i liked the WOD today rord!"- kinda like saying "i enjoyed repeatedly dropping a ball pean hammer on my crotch today rord!"

i was battling some stomach cramps through this one, but they didnt slow me down too bad except for a bit on the runs( on a tread)

as rx'd- 26:03

i really got to work on my nutrition pre workout.

[rstorck27]

Son of a b****!!

Just read Pipe's post... Runs on a tread? I swear when I checked the WOD this morning, it didn't have 400 meters on it.

So... My time is off. I did everything except runs. My bad... I'll do it again this weekend w/ the runs to be fair.

[kieffelm]

As rx'd

24:24

[gmt-nyc]

Dammit! I damn near collapsed trying to beat your 18:49 rstork! Couldn't do it, now I know why - ya forgot the 400m runs! :D Hooyah!

Friday Beatdown as RX'd (24kg KB, 20" box)
19:52

All runs on treadmill @ 1.0% (weak, I know), but at 9.5 (approx 6:30 min/mile pace). I'm shot, but I pulled out all the stops to crack 19 mins. Came up short, but with a more efficient layout I may have been able to shave 20-30 seconds, still not sub-19 mins tho. Epilogue:a couple of the trainers at the gym watched, then inquired what that madness they just witnessed was all about.

[jmidd]

Yea, we get that a lot too (with the trainers). That's my favorite part. The big piece of steroid ridden beef, and her boyfriend, as they watch us do our workouts.

My personal favorite is when they try to offer suggestions to the workout, and we just smile, invite them for a try, and they walk off.. Yea, that's fun...

I actually work at a fitness facility as a trainer, but work out at another gym. The gym we work out at has a bunch of steroid abuse on staff. I've invited a couple of my fellow employees to come join in on some workouts, but haven't been taken up on it yet. One lady really wants to, but is 8 months pregnant. She wants to start doing crossfit after she comes back to help her get back in shape. She's watched some of the workouts and loves them. I just like not having to write my own workouts. That gets really old. This has been great. Keep up the abuse RORD.

[aeonolan]

Did the prescribed workout in around an hour; I added pushups to the routine as extra stuff whilst I waited for my lats to recharge - I broke down the pullups into sets, because I am currently not an orangutan. Swam a 1000. Did the crossfit main site WOD. Swam another 1000.

[deadly nedly]

Dammit! I damn near collapsed trying to beat your 18:49 rstork! Couldn't do it, now I know why - ya forgot the 400m runs! :D Hooyah!

Friday Beatdown as RX'd (24kg KB, 20" box)
19:52

All runs on treadmill @ 1.0% (weak, I know), but at 9.5 (approx 6:30 min/mile pace). I'm shot, but I pulled out all the stops to crack 19 mins. Came up short, but with a more efficient layout I may have been able to shave 20-30 seconds, still not sub-19 mins tho. Epilogue:a couple of the trainers at the gym watched, then inquired what that madness they just witnessed was all about.


HAHA same experience! rstork, you and GMT have GOT to post times early more often bro. I tapped out on this one.. puked at the end of round 2, during the run.. I was on pace to at least tie you though! I checked the watch while I did the final leg of the run to the trash can, 15:00 ish. I haven't pushed that hard in awhile... competition is very motivating! Maybe I'll start skipping a day.

Did the swims as rx'd and ran for awhile in the evening.

[deadly nedly]

I actually work at a fitness facility as a trainer, but work out at another gym. The gym we work out at has a bunch of steroid abuse on staff. I've invited a couple of my fellow employees to come join in on some workouts, but haven't been taken up on it yet. One lady really wants to, but is 8 months pregnant. She wants to start doing crossfit after she comes back to help her get back in shape. She's watched some of the workouts and loves them. I just like not having to write my own workouts. That gets really old. This has been great. Keep up the abuse RORD.


I used to train at Gold's. I got some extremely loyal clients.. and quickly because disgusted with the corporate environment. The "fitness industry" infuriates me. Now I lifeguard and focus on my own training. Got a couple clients on the side though. They pay me well and get their money's worth.

[jmidd]

Did the workout this am (Saturday) - 29:51. Felt like a wuss. Even if I felt great, I still couldn't have touched you guys at ~19-20 minutes. Every time I look and my times are close to the top, Friday's WOD comes along and I get skunked. I have to agree with the earlier post - I'm not an orangutan, or I guess a seal for that matter. My pullups still need help. I've got kipping down, and usually get to low to mid 20's before I have to stop (I could probably hang and do more, but I know that 50 is coming). Today, I did 12 and felt whooped. I knew I was in for a long, long workout.

Swam afterwards, different strokes for practice. I lose track of how many laps I swim, so I have no idea. Swam for about 16 minutes or so.

[gmt-nyc]

My pullups still need help. I've got kipping down, and usually get to low to mid 20's before I have to stop (I could probably hang and do more, but I know that 50 is coming). Today, I did 12 and felt whooped. I knew I was in for a long, long workout.

Kipping definitely helps a ton. I get into a good rhythm and can knock out 40-55 first round depending on what exercises preceded. My kip is not quite as circular as Speal's, more like AFT and OPT.

For me, my weakness remains my swim technique (besides those damn Double Unders), which I continue to procrastinate on practicing for no good reason other than laziness and that swimming is not featured at the Games.

[da_runner]

Ah yeah.. well Friday was a rest day so I got to choose between Friday's and Saturday's.

I chose Friday, because Joe and I don't have a weight vest.

Ya know it's good to have balance. :D

I just made 2 sandwiches some chips a 12 ounce barley pop and life is good.

Yesterdays work out took me 32:05 and it was rough.

I don't have time for 2x so I just follow up with the PM usually immediately.
My heart rate wasn't down when I started the swim, so I just stroked for 17:00.

Since this is the first time in the pool in over a month I was stoked to swim for a consistent 17 minutes.

Good job all.

:)

[bch0021]

Well.....this workout really dominated me...

time - 37:42

I pushed as hard as I thought I could and looked at the clock when I was done and thought I did a lot better. Oh well, still felt good when I was done (minus the feeling of passing out). Good job everyone!

[parishke]

Did WOD Friday, but was not around to post.

Subbed push-ups for the 400m runs becuase did not have access to treadmill or track at that time.

Time=16:33 minutes.

[gmt-nyc]

Subbed push-ups for the 400m runs becuase did not have access to treadmill or track at that time.

What kinda sub is that? ;)

[parishke]

What kinda sub is that? ;)

Not a good one I know, but I did the workout at home in my basement. I couldn't run because my kids were upstairs sleeping and my wife was gone.

So I subbed push-ups. Mainly because I wanted more push-up practice.