11 Comments to “Friday, February 12th, 2010”

• tapout
  February 12, 2010 at 9:25 am

  Although I don’t like to do this I had to go about it with moderate intensity today…feeling pretty wrecked !

  OHS 32X1
  4 rounds:
  6 reps @ 75#

  3 rounds:
  10 strict pull ups (palms in)
  10 jump squats

  Totals on tabata
  112 anchored sit ups (no ab mat)
  126 lunges (knees not to floor)
• Ninja (Rich)
  February 12, 2010 at 9:26 am

  Man….This was a tough one. Quads were on fire! Don’t get me started on the Muscle Ups. Make sure to take your full rest periods on this one. you’ll need it.
• Ninja (Rich)
  February 12, 2010 at 9:35 am

  Started watching the Crossfit Movie “Every second counts…” Wow…a must see before sectionals..
• Conrad
  February 12, 2010 at 9:53 am

  Love the bigger workouts!

  Embrace the DOMS, baby!
• MLC
  February 12, 2010 at 10:21 am

  A1. 95×4; 95×5; 95×6; 100×5
  A2. Assisted MUs

  Tempo makes a HUGE difference.

  B1. 10-10-10
  B2. Horribly broken, hands still torn.

  Tabata
  Situps
  16-15-15-14-15-14-14-13
  Switch Lunges
  21-21-22-22-22-23-23-23
• Erika
  February 12, 2010 at 11:12 am

  A1. 45×8; 50×8; 55×8; 60×4
  A2. jumping muscle ups

  B1. 10-10-10
  B2. used green band, broken sets

  Tabata
  Switch lunges
  16-14-14-14-14-14-14-14
  Situps
  15-15-15-15-15-15-15-15

  Those situps were brutal after the GHD situps on Tuesday! Who says we never do ab work here?!!
• Crystal
  February 12, 2010 at 11:54 am

  A1.95 (7) 115 (6) 125 (6) 130 (2) Failed on the 4th set, let the weight roll forward.
  A2. Dead Hand false grip kipping ring pullups for 3 sets. Ring rows for one set.

  B1. Rx’d
  B2. Broken, and not really C2B. I think I’m strong enough for these, but I haven’t worked on them.

  Tabata Totals
  96 sit ups
  176 lunges
• Crystal
  February 12, 2010 at 2:20 pm

  A2.Should have omitted the “Dead hang”. I kipped. Started with a straight locked out arm is what I meant
• Turbo
  February 12, 2010 at 8:35 pm

  A1. 75#(7)/80#(7)/85#(6)/90#(6) started too light, should have gone heavier. Shoulders felt good and tempo felt good. wrists, not so much
  A2. Sets of 3/2/2/1 Rx’d full extension (first one is usually almost strict and kipping on subsequent reps)
  B1. Unbroken
  B2. Most sets were 7/5/3/2/2/1
  Lunges:13 to 16 per leg per round
  Sit-ups: 12 to 15 per round no abmat (I purposely didn’t use the anchors much in an effort to save the quads for the lunges)
• stephen
  February 12, 2010 at 10:15 pm

  A1. OHS : 135×8/145×8/155×7**/160×7
  **had 8 easy on this set…right hand slipped and threw my balance way off…tempo not a real problem…got real deep…should’ve started a little heavier

  A2: unbroken/7(1)/6(2)/5(2+1)…full ROM (full extension + turn out at bottom)

  B1:unbroken+fast

  B2:unbroken+consecutive(+20#vest)/ unbroken(23#vest…15+2+1+1+1)/ unbroken (23# vest…10+2+singles for last 8)…fought to stay on bar last set…grip smoked

  didn’t realize that it was only 90 secs rest between B2 and Tabata…took about 5-6 min rest in between…oops!

  tabata:
  lunges:27/26/26/24/23/22/21/24 (holy sh*t…did these cramp the legs up)
  sit-ups:15/14/13/12/12/12/12/11 (abs still smoked from last WODs 100 GHDs)
  low numbers: lunges-21/sit-ups-11

  @Rich
  Watch “300″ instead…

  @Pascal
  Great job coaching tonight…glad to have you onboard!
• Harvey
  February 13, 2010 at 10:26 am

  A1: 95×8, 100×7, 105×5, 105×6
  A2: unbroken for 7, 4, 3, 4

  B: broken pullups – chest to bar

  C: averaged around 17-20 per round on splits.
  about 11-13 on situps

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