Tuesday, September 8, 2009
September 7th, 2009
WEEKLY PLAN
3/week
- Push Press heavy single
- Squats. Tabata for total score unless your name is on the list on the corkboard. If on “the list” do Overhead Squat 3×2*.
- Max unanchored AbMat situps in 3 sets of 1 minute on, 1 minute off. Crook of elbow must pass knees. Shoulders must touch floor.
Unlimited:
- All of the above *plus* another day of squatting. Either 100 @ 2020 or, if on “the list”, do Front Squat 3×3*.
* These are linear progression squats, so don’t max out on these yet. Aim for an RPE of about 85%. Add 5# to last time.
TODAY’S WORKOUT
15, 30, 45, 30, 15 reps for time of:
Push Ups
Row (cal)
Double Unders
Finish with Max L-sit. Then do 3 more sets of L-sit at 50% of time of max set.
Categories: double unders, push up, rowing
WOD as rx’d in 24:52. Tried my hardest to execute proper push up form, def what slowed me down.
Ab Mat sit-ups 40-34-35 = 109
as rx’d in 24:50….damn double unders!
abmat situps 35-31-32 = 96
Well this was my first cross-fit “grinder” workout and it handed me my A##! The most skipping I had done prior to this was back in grade school…..
I think I did it in 29:58….
Brendan kept asking me if I was “ok” after the workout…..I was thinking I feel tired and a little light headed but overall ok………
Then I went to bathroom to wash my face and started laughing out loud at the sight……
The guy looking back at me in the mirror looked part vampire part street urchin.. he had a blotchy pasty white face and bloodshot eyes like he had been on a three day bender!!!
More pain please I need the work….
Oh yeah, the gas tank was empty and did abmat sit-ups 30 – 20 – 20…..
Eric
…your comments are funny Eric…I think we can all relate to your pain…and we keep going back asking for more !! Somehow I can just hear B’s voice asking if your ok…
GOOD WORK BUDDY !@Eric
BAH-RUTAL! I tried to RX this one but my arms failed at pushups at count 15 of 45. The rest I did on my knees.
Time: 28:33
Sit-ups: 105, 36-34-35
finished in 29:46…push up where definitely the hardest part! ab mat sit-ups total 103.
26:25 Rx’d. I think I need to work on rowing technique; it was all I could do to stay above 600 cal/hour. Tried my best to maintain the “honest pushup” but I think I was sagging a bit toward the end.
WOD: 15:00 even rx’d. DUs only broken twice…only real trouble was round of 45 push-ups…had to break it up a few times…
Holy Crap!!!! That is AWESOME….wish I could have been there for that@Stephen
Thanks Eric. Congrats on your first chipper. They only get…”better”.
…17:53 Rx’d. I was stoked about that until i read Steve’s post.
@Stephen
Holy hell!! Unreal!
@b-mac
Still a kick ass time! Hell, anything sub 20 is amazing.