Friday, May 22, 2009
A glimpse into the morning physical training program underway at SK's house. If you think SK's a CrossFit beast, watch out for his little up-and-comers! (B-MAC... be very afraid!)
ONE WORKOUT OPTION:
Complete the following set of couplets for time:
2 rounds:
25 strict towel pullups (Towel Pullup & Variations…[wmv][ mov])
30 GHD situps
Then 2 rounds:
25 Ring dips or 45 pushups
30 burpees
Novice: Sub AbMat situps, scale pullups as necessary
For towel pullups, throw a towel over the pullup bar or over a barbell on a squat rack and do either strict chinups, assisted chinups or body rows holding onto the towel.
TWO WORKOUT OPTION:
AM Workout:
As fast as possible:
35 strict towel pullups
20 GHD Situps
28 strict towel pullups
20 GHD Situps
21 strict towel pullups
20 GHD Situps
14 strict towel pullups
20 GHD Situps
7 strict towel pullups
20 GHD Situps
PM Workout:
“Ryan”
5 rounds as fast as possible:
7 Muscle-ups
21 Burpees (touch object 12″ above reach)
Combine total time for AM & PM for today’s score.
I’m aiming for 6:30 AM for Part A and about 5:00 PM for Part B.
Hope nobody is planning on using their arms this weekend!
PART A: 24:48 rx’d. Couldn’t sleep so I came to the gym this morning. Just had to be the first one to do this workout.
PART A: 22:46 min as Rx’d.
The towel pullups hurt my hands more than anything and I am surprized that I did it that fast, thought it would take me for ever.
B I dont know how you came in a 3:30am, you are crazy and I hope you did not use those towels because the one I was using ripped on the round of 14…sorry….LOL
You remember me telling you about how my wife would like to come B. Well we were thinking next week should would come do here first workout and then the 3 sessions…..Mon, Tue, Thurs, Friday…..Possible around 5:30 PM each day. Let me know if that works and then we can arrange when she can come in.
Hope to be there around 3 for Part B…I love it!!!
Yes my arms are officially fried and you are … a crossfit vampire?? 3:30am??!!
Rénald and I are planning on showing up at 5:00 p.m. today!
My god towel Pull-ups suck
30:51
had to sub in jumping ring dips in my last round
Aw, this WOD looks soooo fun! LOVE GHD situps! It’s my rest day, crap. B, the DL’s yesterday are making an “appearance” today–FEEL THE BURN, love it! Coach B is so HARDCORE!
ps-superpumped to finally get my 2 wheels back today, can I hear a for human-powered transpo???
(…my post was supposed to say “can I hear a whoot-whoot”, the post lost my sound effects! :p)
Loved the WOD this morning. Towel body rows are definitely harder than they sound. Arms are definitely feeling it and the last set of burpees was just plain evil. Finished in just over 18 mins. B – 3:30, really?!!
Part B: 17:27 Rx’d.
Paced the muscle ups and burpees until last round where I ripped through burpees as fast as possible. 12″ overhead turns out to be exactly the high set of bars on the pullup apparatus so I did my burpees there, touching one hand to the bar each rep.
It’s been awhile since I had anxiety about a workout, but it has also been a long time since I did towel pullups and I couldn’t remember what they feel like. I didn’t feel right about having anybody do the workout before me, so when I woke up thinking about the wod at 2:30 and couldn’t sleep, the only thing to do was nudge Tenille, let her know what I was up to and head to the gym.
Maybe I would’ve gone faster if I wasn’t listening to lectures, but probably not – it took me awhile to find something that worked for me in the towel pullups.
@Derek
Nice work buddy! Hope that towel tear won’t result in any indecency at the beach this summer
Oh… total time for the day: 42:15
Part A: 20:24 Rx’d
Towel pull-ups were pretty hard, but I managed to stick to steady sets of 2 for most of the workout and get the GHD sit-ups done pretty fast.
Post-workout recovery strategy – stuff myself full of protein, carbs & fat and take a nap. Going back to the gym around 3pm to do part 2 in case anyone wants to join us.
Hey Charise, welcome! And it’s about time Ren gets his lazy ass into the gym!!!
All I can say is my arms are going to fall off! I love crossfit! cheers, JT
all this arm work has know left me feeling … unbalanced ?? HOpe we get a leg shredder soon!
Hey Derek,
I see that Part B was 19:30 for you. That puts your total time at 42:16 for the day (one second slower than me)
Every second counts buddy!!! Eat it! Just joking
Great work man!
Part B: 19:30 min. First time for me doing Muscle ups. Never done them before besides in my Level 1 cert, so I did better than I thought.
Total: 42:16 min
But I guess everyone could see that from brendans post, thanks for letting me post it first……..and technically it took me a second or two to look at the watch so I probably beat you by a second…lol. Ill get you next time……bwhahahaha(thats my evil laugh)
Have a good weekend see you guys on Monday
I’d be honoured to see you try! Have a great weekend!
….every second counts, hey b.?…like on helen times? ;P
….and yes, i am very afraid of S.K’s spawn. he had me be like five minutes on the one workout option. that man is savage.
Part B: 27:12 for a total of 47:36, about 5 minutes behind the guys.
I guess I needed Part B to put me in my place after doing so well in Part A. The burpees were a break, and on the muscle-up, the pulls were good, but getting full extension was way harder than I remembered. Need to work on ring dips.
Oops, did it again! The Part B 27:12 for a total of 47:36 was actually me….
I am sooo unbelievably sore today