Tuesday 7/22 WOD

[rord]

Post your comments, questions, and time to the CrossFit Forum.

Hoo-Yah!!

[sonovthegun]

I need this cause my OLYs are crap.

Rord, build up to a pyramid of ten what? I mean for the SealFit afternoon workout. Thanks

[jltiger143]

Pull ups bro, pull ups.

Have fun!

[sandwich]

what does PVC mean, before the weights?

[jakryabre]

As Rx'd: 38/M/210

Time: 16:39

[parishke]

I did 5 sets of 5 of bench press and squats instead of the WOD. I needed to incorporate some heavier lifting in my workouts.

Did do the pyramid of pull-ups to 10. Did the dead hangs up to 10 and kipping back down. Time = 9:15

[jdoleac]

I just caught the last 30 minutes of "Tears of the Sun". Something's getting destroyed!

[futuresixshooter]

as Rx'd: 4:12
Pull ups as Rx'd: 12:50

[sonovthegun]

With the pullup pyramids, do you guys have a rule for rest between rungs on the ladder? Like 5 or 15 seconds per rep?

[futuresixshooter]

PVC is a pvc pipe, like plumbing pipe. They have them at crossfit style gyms for people who can't lift much. In this case, I'm guessing it's to get your form down.

I just put my feet down after every step in the pyramid. You should try and rest as little as possible in order to get the fastest time you can.

[jdoleac]

I still have problems with these oly lifts, but I'm getting better slowly. My form was going to crap by 65, so I went back down to 55 and finished with that.
As rx'd 8:34. When I first started I couldn't even OHS the 45 lb. bar so I'm improving.

As a foul I got home and ran a medley relay I came up with that includes sandbags, solidified sacks of quickcrete (basically a big square rock) and large heavy equipment tire. I broke a good sweat in the 96 degree heat.

Sonov, it's as simple as taking no longer than needed to complete your prescribed workout. You'll have to break longer between the sets of higher reps, but the key is completion.

[hamburger]

15:36


me and my buddy shared the same bar so it took alittle longer than it should have.

[da_runner]

Hello All,

Did a slightly different workout today, nostalgia really, before we found this site we did some other wrkouts.

Pyramid up to 10 and back down.
1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1 pull up
2,4,6,8,10,12,14,16,18,20,20,18,16,14,12,10,8,6,4, 2 push up
3,6,9,12,15,18,21,24,27,30,30,27,24,21,18,15,12,9, 6,3 situp

23:28 better time than when I used to do.

Followed up with Overhead squats from PVC up to 95 lbs. as rx'd.

Nice to finally do that one with some decent form.

[wcor]

10:35 for me

After,I worked on my form for a bit.

[sonovthegun]

Didn't hit this one today. Went to Jiu Jitsu and then a fight conditioning class.

Deck of Cards with Atomic Sit-Ups, Neck Circles, Flutters and Jack-knives.
5 min jump rope
Figure 8 swings with medicine balls at 2 pound intervals from 2-16lbs, switching balls at 30 sec intervals
5 min bag work
3 min of "weighted sprints" [partner holds belt around your waist: CHARGE!!]
The medicine balls again, switching weights at 30 seconds and exercises too: like KB Swings and Lunges
5 min bag work, 4 [yeah, I know] pushups every thirty seconds
5 min jump rope

Over all, thanks to Rord, it was very easy for me. Actually, I noticed that the one thing that got me was bag work. I stopped Muay Thai before my repatriation and I just friggin die on the bag. The sprints were fun as hell. Oh, and my neck hurts. Everything else was easy

[jmidd]

I did the pyramid as well
Do levels 1-10, then 10-1. For each level, multiply the level by: x1 pullups; x2 pushups; x3 situps

19:20 - by far my best time on this workout
When we first started doing this, my time was probably 35-40 minutes. I was pumped about my time. It had been a while since I did it, so I wanted to try to give myself a bench mark. Most people I have do this workout take about 17-20 minutes just to go up the pyramid.

Overhead squats to 95# as rx'd after pyramid workout.

[skeetman1]

As rx'd 4:53. I did a chin-up latter instead of a pull-up latter in 12:43