Thursday, July 30, 2009
July 29th, 2009
Kip
For time:
100 ft walking lunges
50 burpees
25 knees to elbows
5 rope ascent – 15′
50 box jumps – 24″/20″
25 L Pull Ups
50 GHD Sit Ups
The following video is a good shoulder ROM drill I have been using quite a bit lately. If you are seeing someone about a shoulder problem, then check with your practitioner before doing any of these exercises.
On Monday, August 3, the gym will be closed except for a team workout at 9AM.
….high volume, i love it ! see ya for the vulture shift…
looks like fun! i’ll be in at 4!
good fun this morning. got really dizzy w the GHD situps at the end. all in all ok. 27:33 rx’d
tough one – kind of like the filthy fifties all over again! used 16″ box, had to do modified rope climb and thanks to Anette, we did 3 for 1 instead of 2 for 1!! Used blue band on the pullups and had to do one at a time but finished on the blue. 27:23.
Want to come in later on today. Can I bring my buddy HARLEY??
Any ideas on leg protection for the rope climb other than wearing pants?
Long socks work. Also, you could use either the monkey or “fast rope” techniques seen on the CrossFit rope climbing video (exercises page). They don’t burn your legs. Most important…. don’t slide down the rope with the rope wrapped around your legs!
@John N
I am a huge dog lover and if you don’t want to have Harvey tied up at CF, I could always babysit for you! I am right on St.Mary’s Road and have a little dog as well so they could play.
Hard working out in a small gym not designed for Xfit but I’ve been making do for the last week.
Did Push Press as I was still pooped from PT earlier today(lots of walking lunges, Squats and Push-ups).
105/125/135/145*failed/135
Did July Challenge first bwt = 175# @ 18 floor to overhead reps in 2:45 min
Then did WOD shortly after in 27:25…..I was beat and was going really slow no drive after doing challenge lots of room for improvement still
@Mike P
Good to hear from you again buddy!
…15:46 Rx’d. That was TOUGH. Kept on messing up the L-Sit PUs and had to do make up reps. Felt kinda naseous after…big thanks to Turbo for making it a race, especially at the GHDs.
….derek your july challenge time is savage.
17:44 Rx’d – those GHD situps were brutal. I don’t remember them being so hard when we did them in Michael.
@b-mac & Crystal – Good race!
I guess Rx’d would have been 24″ box jumps, but I think we wrote 20″ for ladie’s so we’ll call it Ladies’ rx’d.