January 22, 2010 in WOD by Turbo
Saturday, January 23rd, 2010
- evening prime time class
With a 10:00 time limit, row 2000m and complete AMRAP double unders. (this workout is from the Big Dawgs Championship Series… yes it’s super tight on the time limit for some of you - just do your absolute best… and yes, you should probably push for a PR 2k row)…
B.
Half tabata mountain climbers
Tabata Single leg glute bridge (alternate legs each round)*
Half tabata grasshoppers
Tabata N-ups
* Glute bridges will be at a slower tempo to be done correctly. Aim for 3-4 controlled reps per round. Learn to activate your glute vs. arch your back.
Big Dawgs Championship Series Participants
Make sure you have access to facility for all workouts. It would be a REALLY good idea to show up during the morning classes to start your workouts if you don’t have everything figured out yet. Workouts and workout rules are posted here:
http://optimumperformancetraining.blogspot.com/2010/01/jan-23rd-competition-workouts.html
Happy Birthday Ren!
18 Comments to “Saturday, January 23rd, 2010”
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January 22, 2010 at 10:35 pm
I’m feeling a lot better today, so I might give the challenge a shot. Since I’m coaching in the morning, I’m probably going to do it in the afternoon. Brad, I know you’re coaching Football in the morning so we can meet up there later on…
January 22, 2010 at 11:20 pm
Sa-weet been waiting for the 2k row to come up again! All that other stuff sounds horrible though…
January 23, 2010 at 12:23 pm
Nice Work B!!!!
Inspiring as usual.
E
January 23, 2010 at 1:59 pm
I did the WOD, I’m not a Big Dawg yet.
Rowing felt good: Finished 2000m in 7:07 but then the DU started…. I’m bad at these on fresh legs, so I only managed to squeeze out 7.
The tabata was also very challenging, especially the N-ups during the last round. I haven’t done much isolated ab stuff since my hernia surgery in the fall and I could/can really feel the consequences.
Awesome to see all the Big Dawgs working so hard!!!
I Can’t think of a better place to be, or a better group of people hang out with on a Saturday morning!
January 23, 2010 at 2:07 pm
Rowing – gee my favorite
Wish I could say that the rowing felt good but that would be a lie! Finished in 9:10.3 – my goal was sub 10 so I did it and was actually 1 second faster than my last time. Couldn’t get my legs going so only managed 2 double unders afterwards.
Tabata was difficult especially the N-ups. Abs were a bit sore from GHD sit ups yesterday.
Way to go Big Dawgs!
January 23, 2010 at 3:59 pm
@Scott A
could not agree with you more – great place to be!
brought in a friend and did the drop in WOD – thinking i could use an active rest day – YEA RIGHT! That was crazy and it was dropped down to 4 rounds to boot. Great class Turbo!
January 23, 2010 at 5:23 pm
Did the Big Dawgs Challenge. Really great day!
WOD 1: 15 OHS @ 130 lbs
WOD 2: 2k row (7:32.4) plus 74 DU’s in 10 min
WOD 3: 50 Chest to Bar PU’s + 50 Burpees in 6:39
I feel pretty good about these scores. A little disappointed in the # of DU’s but overall I had a blast. It was great hanging out with many of you. I did the last WOD at the U of M with several football players talking about Saturday night being chest and arms day. WOW, it’s been a while since I heard that kind of talk and the people being serious about it.
Looking forward to my yam fries and chili for supper.
January 23, 2010 at 5:41 pm
Great day, let me say that. My nutrition is still on, and I’ve got to contribute much of my gains to that.
WOD 1: 15 OHS @ 75# (20 # over my last 10 rep max)
WOD 2: 2k row (8:50.1) rowing is a weakness for me, + 55 DUs
WOD 3: 50 Chest to Bar PUs + 50 burpees in 8:47
I am very pleased with my performance, and hope I can still move my shoulders tomorow. I loved the atmosphere in the box, today, it really was awesome, so much energy, determination, confidence and yelling, it was great, I can imagine regionals to be that times a million. I was very proud to call myself a crossfitter today.
January 23, 2010 at 6:16 pm
yoyoyo.
WOD 1: got 125#….had 135# almost in the bag, but messed up at 13 reps. Balls.
WOD 2: 7:32.5 for the row/133 DUs.
WOD 3: 5:53…..coulda been better.
Good times and good people.
January 23, 2010 at 6:24 pm
….also, got free-standing HSPUs today. Randomly.
January 23, 2010 at 9:22 pm
Well….To say it was inspiring today would be a bit of an understatement….I was chomping at the bit to do something….. so…
I did WOD 1 and WOD 2 in just about an hour….. times were not spectacular to say the least but….
WOD #1 135 x 15….. felt deep but not sure as there were no cross fitters around to let me know……. failed miserably at 145….
WOD #2 7:25 Row…….62 D.U. in 10 minutes……
5 minutes then….. punished myself with 100 D.U because I was disappointed with my row and D.U numbers…
Could not remember what part “B” was so I did 50 burpees…..
Then….
I barfed…
E.
January 23, 2010 at 10:20 pm
15 OHS @ 95#
2000m row in 7.45.8/31 DUs
50 C2B and 50 Burpees in 8.31
fun!!
January 23, 2010 at 10:39 pm
15 OHS @ 120#. Wrist gave out at rep 6 of 130#. Sucks
2000m row in 7.08.9/40 DUs
50 C2B and 50 Burpees in 8.21.
This last one killed me….even with the GnR blasting.
Great day overall. Much love to all Big Dawgs! You are dynamite!
January 24, 2010 at 12:07 am
15 OHS @ 145
2000m row in 6:58.9 + 68 double unders (that was weak, but I was really toast at the end of that row)
pullup/burpee in 5:31
Love this community. CFWinnipeg will be represented very well in Edmonton!
@Eric
LOL…. nice work buddy! Do they have a bucket at the police gym or was this in your garage?
January 24, 2010 at 12:08 am
Oh yeah, I posted my videos here:
http://www.youtube.com/user/bsonnich
January 24, 2010 at 12:10 am
@Eric
By the way… thanks for stopping by to encourage us today! I really appreciated that.
January 24, 2010 at 9:37 am
@brendan
…..I am a mess….
Well….The bucket is not labled as such….
That 2000m row was WAY tougher than I expected….especially by myself. That middle 900m is where I fell down. Oh well I have a number to put in my book and shoot for.
…and B. my pleasure, I feel like I am part of a team again and I love it…
E
January 24, 2010 at 10:46 am
this was one of my favourite days at the gym ever!
I failed miserably in my competition attempt, but seeing everyone get together to compete and support each other was awesome. The atmosphere in the gym was amazing, we even had a big contingent for the free beginners class at 11:30. Loved it!
Big Dawgs:
WOD 1: I was going for the gold standard of 65% bodyweight. This is about 72# for me, which I was 100% sure I could do. I’ve done 65# for 21 reps and I’ve done 75# at tempo for 10 easy reps, so there was no doubt in my mind I could do it. However, I lost it on the 12th or 13th rep on each attempt. The worst part is that I don’t know if I would have done it any differently in competition. I guess we should start at a weight “we know we can do” but that’s exactly what I did… after that gaffe, I opted to do WOD 3 out of order so I could do it with a group.
WOD 3: 7:43 Rx’d happy with this, even though I had to redo at least 5 pullups and I miscounted my burpees and I’m pretty sure I did 7 extra.
WOD 2: 9:05 row (this is at least 15 seconds slower than my best) and 33 double unders…