WOD
23
Posted January 18, 2010 in WOD by Turbo

Tuesday, January 19th, 2010

Coach M on the rings

Workout of the Day

Bench Press 3-3-3-1-1-1

For Time:
20-16-12-8
DB Split Clean (35/25)
Pull ups

For those competing in the Big Dawgs Championship Series this weekend, use ~60-65% of your estimated 1 RM bench for 8 sets of 3… focus on using maximal force to move the bar as fast as possible. Do 50% of reps on part B and kill it.

CFW Real Food Challenge Day 2

Sorry… couldn’t help but post this… I mostly try to keep the home videos at home ;) – brendan

23 Comments to “Tuesday, January 19th, 2010”

  • MLC
    January 18, 2010 at 9:51 pm

    And Tues is the day I will get my MU…

  • norm
    January 18, 2010 at 9:59 pm

    what time tuesday, wanna watch!@MLC

  • brendan
    January 18, 2010 at 10:04 pm

    @MLC
    I believe it!

  • MLC
    January 18, 2010 at 10:15 pm

    @norm
    Bright and early, first shift.

    And I am glad B is coaching. Gonna need him there. Coming off a rest day B, all ready for it!

  • Chris
    January 18, 2010 at 11:23 pm

    B – That vid was off the scale. I watched it three times and it just kept getting better. I think the diapers gave him some kind of advantage.

    MLC – You know it!

  • Brad G
    January 18, 2010 at 11:26 pm

    Wow B. Crossfit Games champ 2032!!!

  • Smokey Jo
    January 19, 2010 at 12:38 am

    Oh I could watch that over and over…Way to go O! What patience and poise.
    hehe

  • Cameron
    January 19, 2010 at 5:02 am

    Mainsite
    DL 5×3
    315×3-365×3-405×3-455×3-485×2
    2.5km run

  • Cameron
    January 19, 2010 at 5:08 am

    Brendan, I need your T shirt size

  • Eric
    January 19, 2010 at 5:47 am

    That is Awesome….:)

  • brendan
    January 19, 2010 at 5:50 am

    @Cameron
    485×2? That’s some big progress for you isn’t it? Nice work bud! I’m in t-shirt transition… large is probably the safest bet :)

  • Motha aka. Mandy
    January 19, 2010 at 10:19 am

    @ B – Instead of timeouts you can use Burpees as punishment. He’s got great form. :)

    @ MLC – Did you get your MU???

  • Kimberly
    January 19, 2010 at 11:04 am

    Is it wrong that the only thing that concerns me is the high sugar content of the banana… :)
    http://paleomama.com/?p=289#utm_source=feed&utm_medium=feed&utm_campaign=feed

    90×3 100×1 110×1 120-fail, I know I have more than that but I need to work on form a lot more. The WOD took everything I had this morning, 25# and blue band in 13:09.

  • MLC
    January 19, 2010 at 11:24 am

    @Motha aka. Mandy
    Not yet but the day is not over!

    Although, it killed my tricpes and I sucked at the BP and WOD today. I only did 120 x 2 when previously I have done 120 x 5. I called it a day there.

    Then the WOD, I didn’t hit start on my watch properly so I didn’t time the first 20 split cleans. So w/o that I finished in 8.07, so approx 9/9.3 for the wod.

    After some rest during the day I will give it another go tonight. :)

  • Motha aka. Mandy
    January 19, 2010 at 11:50 am

    @ MLC
    Wait for me to get in to do your muscle up. I will cheer real loud! That should help. :)

  • Motha aka. Mandy
    January 19, 2010 at 11:52 am

    @ Kim
    Bacon and Bananas. I think I’m in heaven.

  • Erika
    January 19, 2010 at 3:54 pm

    Love the video B! That is great!

    Did 60/65/70/75/80/85 on the BP. Guess you can call that a PR since I haven’t ever done a one rep max before!

    Because I am still going easy on my shoulder and had to go to physio right after the wod today I used only 15# weights and used the green band for the pullups. Cannot remember my time though! I could have definitely gone heavier on the DB split cleans. Good to know for next time.

  • maxine
    January 19, 2010 at 5:32 pm

    Vacation WOD
    10 rounds for time:
    10 push ups
    10 sit ups
    10 squats
    13:50

  • brendan
    January 19, 2010 at 6:03 pm

    D.E. Bench 145x3x8
    10-8-6-4 of WOD… 2:09

  • Tapout
    January 19, 2010 at 9:03 pm

    NICE GOIN GIRL !!!!@maxine

  • Tapout
    January 19, 2010 at 9:05 pm

    BP 1RM @ 117#

    DNF on WOD…pulled something in my quad on first set of DB cleans…ugh…

  • chris
    January 20, 2010 at 12:13 am

    @maxine
    Yes…good work!

  • stephen
    January 20, 2010 at 10:03 pm

    awesome vid, B. should get it posted to main site…

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