Wednesday 7/2 WOD

[gmt-nyc]

Didn't see a thread for this one yet. Post your time, comments and questions. Hooyah!

[futuresixshooter]

What is the weight on the push press for today? I'm assuming 45 lbs. barbell, but I want to double check.

[rord]

Thanks for posting the thread today Geoff.

The weight of the Push Press is 75lbs, but you can and should scale that down it it's too heavy.

It's good to be back online.

Hoo-Yah!!

[gmt-nyc]

Thanks for posting the thread today Geoff.

The weight of the Push Press is 75lbs, but you can and should scale that down it it's too heavy.

It's good to be back online.

Hoo-Yah!!

With pleasure. Too bad I won't be doing the WODs for several weeks due to my suffering a stress fracture. Hopefully I'll be better for the August NSC Camp.

[deadly nedly]

Bummer about the stress fracture man. All that runnin with the 40# ruck bud! It's in your shin/foot I'm guessing? I get them in my feet from time to time, for some reason after I do stupid ****. Usually stupid **** related to parkour. My last injury involved a 3rd story balcony, darkness, some parkour buddies, gravel and the phrase: "Bet you don't have the stones to jump."

It wasn't that bad, if I had any forward momentum and could have rolled the impact out I would have been fine -- I'd done taller drops before and have since -- but I just landed flat on my feet and f'd up my poor little foot bones.

I'm so glad NSC is back up. Evidently, without this WOD to keep me on the straight and narrow, I will eagerly oly lift and play with KBs, but find reasons to neglect my swim and run. Glad ROrd is back on my right shoulder to keep me honest and kick my ***.

[jmidd]

Sitting on the beaches of Hilton Head, SC. No workout equipment. The place I'm at does have a little "outdoor course" that has a pullup ball and some parallel bars for dips. I have to weights. Today's WOD will have to be:

25 pullups
50 dips (I figure a good sub for 75lb thrusters)
50 pushups
50 KTE
50 Burpees
50 Box Jumps
25 Pullups

The kids are napping, and so is the wife. I should probably do it now...right in the heat of the day. Hoo-yah....

[danodec]

Good day fellas.

GMT, real sorry about the news man :( Was looking forward to you kickin *** at the Games this year!

Did this one outside at lunch, as Rx'd, t = 16:20

[deadly nedly]

23:00 dan smoked me :(

[futuresixshooter]

here's the workout I received in the mail;
Morning:
25 Pull ups
50 Push Press
50 Push ups
50 Knees to elbows
50 Kettlebell Swings (50lbs)
50 Box Jumps
25 Pull ups
I did this in 18:57
Afternoon: (I did this right after)
100 Sit ups
100 Flutter kicks
100 Leg levers
Did this in 11:45

[deck_]

As rx'd - 24:46

[jmidd]

I did my modified version - 24:54

The pullup bar ended up being a 1/2 in piece of pipe that I had a hard time hanging on to. The dip bars were far apart and not even. The 90+ degree weather and blazing sun were fun as well. I guess I get a little spoiled working out in all these cush gyms.

I ate Digiorno pizza for lunch before the workout. Yea, not premo fuel. I felt like crap - no energy. I had to eat some healthy food as soon as I got back - not because I was hungry, but because I felt the need for something nutritious.

Heading off to Parris Island tomorrow to watch graduation.

[parishke]

WOD as rx'd

Time = 9:05

KTE's were more like knees to arm pits by #50.

Then did 100 Sit-ups, 100 Flutters, 100 leg levers

Time = 9:40

[deck_]

Hey parishke, very impressive time. I was just wondering how you did this workout... did you split any of the exercises into multiple sets or were they all straight through? Thanks!

[parishke]

I just did everything straight through, completing all of one exercise before moving on to the next.

I also tried not to take breaks. It also helped to have all of the items in the squat rack cage so I didn't have to waste time transitioning from one exercise to another.

[mikev]

As Rx'd 18:06

KTE's got a lil squirly.

[da_runner]

Hey all,

No food all day and a lot of irritation for fuel.

I had to move all around the gym

29:38

the PM was

12:25

I am low man on the totem pole today.

[futuresixshooter]

any recommendations on how to get through the pull ups faster? I finished in 18:57, and the only thing that kept me back was pull ups. I hit a set of 10 to start, then did sets of 5 till I finished on the first, and the second round I did 8 then sets of 4 or 5.
Also, what does rx'd mean?

[srrchp]

rx'd means required

finished up in 22:10min. rested about 10 min. knocked out ab blast section in 10:03. last day of work is tomorrow before long weekend so i'm already 2 beers and 2 shots deep and looking forward to a nice long night of drinking. keep up the good work guys.

[wcor]

KTE's were more like knees to arm pits by #50.


X2 on that one parish

Time:10:40.... I also had everything near me which cut off a crap load of time. I found the KTE to be the hardest/longest, I just cant get into a good rhythm with them.

Keep up the good work

[deck_]

futuresixshooter: I am by no means one of the more fit people on here, but hopefully I can offer some advice on your pull-ups.

First off, the number of pull-ups you can do will greatly increase by simply following the NS WODs and completing them. I started off by being able to do about 10 dead hang pull-ups, and can now do about 18 in one go.

Second, learn how to do kipping pull-ups. It is a technique where you 'swing' your body to utilizing horizontal momentum to raise your body, so your biceps and back don't do all the work. For all the NS WODs, use kipping pull-ups unless otherwise stated. For a comparison: I can do about 18 dead-hang or 35 kipping pull-ups in one go. If you go here: http://www.crossfit.com/cf-info/excercise.html, there are some video tutorials on how to do a kipping pull-up.

Third, and this just may be a personal thing, but your body can push a lot more than you think it can. The mind wants to quit about half-way through the pull-ups, but if you just forget about thinking and just do them, you can do many more.

Hope that helped!

[deadly nedly]

KTE are hardest for me as well! Must not be a coincidence.

rx is a prescription. "as rx'd" = as prescribed by the coach.

Also, I recommend that everyone checks out the movement quality required-- particularly of the pullups-- at the upcoming crossfit games, apply brain and adjust your practice if you think it's for the best. Personally, my chest is going to be hitting the bar from now on. It requires more of damn near all 10 aspects of fitness, so it's a better movement. End of discussion in my eyes. If you want a tougher metcon burn at the expense of a lower power requirement, there are plenty of options -- doing gimped ROM pullups isn't one of them, in my opinion.

http://games.crossfit.com/competition-info/hot-games-format-and-rules-of.html


What do y'all think?

[da_runner]

Bar touching chest, sheese, :eek: I guess my standard of bein' damn happy my chin broke the plane is in the toilet now.

Oh well...:D No I won't post any photos of my weak *** pull ups.. that's for sure.

Right's right Wrong's wrong. End of story.

[futuresixshooter]

thanks for the help and info deck and ned

[kieffelm]

As rx'd

14:36

[cpetersnd]

13:15 ..
K2E definitely took most time...
Mixed it up and did 30" box jumps - way slower cycle time...
Wasn't feeling it today, and anytime pushups immediately follow K2E or Push Press - its a suckfest for me