WOD
28
Posted February 22, 2010 in WOD by MLC

Tuesday, February 23rd, 2010

Workout of the Day

CrossFit Winnipeg Athletes
for time;
30 wall balls – 20/14# to 10 ft
80 double unders
20 KBS – 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

Sectionals Athletes
part 1:
A1. Hang Squat Snatch – 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips – amrap in 30 sec x 7 sets; rest 180 sec

rest as needed before part 2

Part 2
Do CFWA WOD

Single tomorrow for sectionals athletes.
Source: OPT

28 Comments to “Tuesday, February 23rd, 2010”

  • Crystal B
    February 23, 2010 at 8:38 am

    Ohmagoodness…

  • Smokey Jo
    February 23, 2010 at 9:40 am

    ….what did I get myself into…lol – just kidding!

    Ok so this is where I am at with ordering jump ropes – Superbean and Rich, have you decided?

    1. Joelle
    2. Steve A.
    3. Scott A.
    4. Madeleine
    5. John 1
    6. John 2
    7. Crystal 1
    8. Crystal 2
    9. Eric 1
    10. Eric 2
    11. Natalie P.
    12. Melisa
    13. Kathy
    14. Pascal
    15. Brendan

    Superbean?
    Rich?

  • brendan
    February 23, 2010 at 10:13 am

    Happy birthday John!

  • Chris
    February 23, 2010 at 10:33 am

    @Smokey Jo
    Put the Big Man down for one of them there ropes Jojo!

  • Eric
    February 23, 2010 at 10:45 am

    Eric LUKE would like 2…..Thanks Smokey Joe

  • Smokey Jo
    February 23, 2010 at 10:48 am

    @Chris
    16. Big Man
    17. Ninja Rich
    18. Adrian

    …Here’s hoping we all become Double Under MACHINES! lol

  • Daryl C
    February 23, 2010 at 10:49 am

    @Smokey Jo
    I’ll take one as well if you don’t mind.

  • Smokey Jo
    February 23, 2010 at 10:50 am

    @Eric
    This is you:
    9. Eric 1
    10. Eric 2

  • Smokey Jo
    February 23, 2010 at 10:51 am

    @Daryl C
    19. Daryl C.

  • Erika
    February 23, 2010 at 11:18 am

    What a wod!!
    Wallball – 12# ball to 8 ft. target – can’t quite reach the 10 ft yet.
    Double unders nearly killed me – for all of you ordering a rope – watch out for the whip marks when you miss! Couldn’t string DU’s together today to save my life!
    KBS – 35#
    Toes to band
    Pullups using blue band.
    Actually forget my time now – 25:?? I think.

  • Crystal
    February 23, 2010 at 11:36 am

    A1. 65,70,75,80,85(f),85(f),85(f)- I have done 85 before, disappointed with this. Just couldn’t press up against the bar today.
    A2. 7,8,7,6,5,7,6

    WOD, RX’D and judged by Coach Brendan, 18:53. I’m not happy about this, the pullups crushed me. Everything was going well until then, and I literally wanted to give up at that point. I wasn’t mentally tough today. Tomorrow is a new day, thanks for the push Brendan and Chris!

  • Derek W.
    February 23, 2010 at 12:16 pm

    @Smokey Jo

    I would like one too Jo if that is alright with you

  • Michelle
    February 23, 2010 at 12:45 pm

    me too joelle, put me on your skipping rope list… and can I have that by this afternoon’s WOD? :)

  • natalie g
    February 23, 2010 at 1:20 pm

    A1. 45, 65, 85, 95(f), 90, 90, 85
    A2. best effort (can’t do full range dips yet)

    I’ll be in after work for the wod. me and my new rope that is.

  • Smokey Jo
    February 23, 2010 at 2:06 pm

    @Derek W.
    20. DW

    @Michelle
    21. Michou
    Sorry, you’re on your own for this afternoon! :-)

  • Brad G
    February 23, 2010 at 2:32 pm

    Did both wods this afternoon.
    WOD 1
    Worked up to 135 in the Snatch. That was my goal, but now I wish I had gone further.
    Dips: first round was 20, last was 13. Pretty happy with that as dips are not my forte.

    WOD 2: 12:51 (rx’d)
    Like CKP, the pull ups really killed me! I must have spent 5 min on that alone. My grip was done, by 30 I was just trying to string 5 together. Everything else went well.

    Steve and Norm showed up as I finished part 1. I think it really helped as they cheered me on through part 2. Thanks guys!

  • Ninja
    February 23, 2010 at 3:55 pm

    Did WOD 1 in the AM ran out of time to do WOD 2

    Trying to strengthen my Technique so did on Hang Squat snatch + 2 Power Snatches #95
    Killed it on the ring Dips 26,27,25,25,24,26,20 (Except the last one)

    WOD 2 this eve….

  • MLC
    February 23, 2010 at 4:42 pm

    A1. 75, 80, 85, 90, 92, 90, 90
    (horrible at snatches, cannot drop under)
    A2. 4,4,2,3,3,3,3
    (weak triceps!!)

    Part 2 in the afternoon
    15.02
    Grip was shot, pull-ups were in doubles after the first 20

  • mikep
    February 23, 2010 at 5:14 pm

    @Smokey Jo
    Jodi and myself would like to get in on this mass order.
    Thanks.

    Mike

  • John N
    February 23, 2010 at 7:00 pm

    @MLC
    Thanx for working out with me today! I knew I couldn’t keep up but it sure helps if somebody else doing the WOD.

  • Steve A.
    February 23, 2010 at 7:18 pm

    @natalie g
    hey, Steve and I are both in for Sat if you’re still interested… neither of us have CF shirts but we’ll work on that this week.

  • natalie g
    February 23, 2010 at 7:35 pm

    Steve and Michelle…awesome!!! Email me at canoegirljane -at- yahoo.ca and I’ll get the details.

  • Tapout
    February 23, 2010 at 8:16 pm

    Rx’d 17:13

    This was my DETOX wod after a full week of bad eating…lack of sleep…and no workouts…
    Tasted blood at the end…and ripped my hands pretty bad again…but not as bad as last time.

    On a positive note…this was my first time Rx’ing a wod with T2B…and it felt great !

    Pull ups and burpees were the hardest. I STILL HATE burpees !!

    KUDOS to Miche for killing the T2B!

  • Ninja Rich
    February 23, 2010 at 8:50 pm

    WOD 2…..Damn…
    14:32 Rx’d

    This was a tough one…..

  • Kimberly
    February 23, 2010 at 8:58 pm

    @Tapout
    Me too! I almost didn’t come in bc it looked pretty scary after the week off. I’m still recovering from a sugar hangover, blech. Finished in 27-something and my DUs need work!

  • stephen
    February 23, 2010 at 9:07 pm

    A1: 135/140(f)/140(f)/140(f)/140(f)/140(f)/140…weight was not at all the issue here…haven’t dropped under the bar in awhile and was a bit rusty in the bottom position…bar kept getting ahead of me in the catch…got real frustrating…by the last set triceps were smoked, but got aggressive on the third pull and held a 1 count in the bottom to steady myself…BOOM…easy lift…lesson learned!

    A2: 27/28/27/26/23/23/22…all biceps to rings and full lock-out at top

    Part 2: 11:37 rx’d…
    grip, not lungs, got me on this one…although, after the first 50-60 unbroken DUs, I missed 5-6 times consecutively…I don’t remember the last time that happened…humbling to say the least…all chins past vert plane…fantastic wod!!…

    @Norm and Pascal
    Awesome push tonight guys and solid reps!!

  • SuperBean
    February 23, 2010 at 10:54 pm

    @Smokey Jo
    smokey, I’ll take one. You still up for ordering after today since response was so great? If you’ve already ordered, no worries! :0
    wish I coulda RX’d wod, but needed my pullups (blue) and T2B(band) with assistance. I think my technique sux on T2B, working on losing more weight with real food to kill pullups greater than 25 in a WOD, and someday soon I’ll be able to get at least 5 dbl unders consistently instead all ovah the place!
    time:20:29
    big thx to Coach Steve for your words of encouragement, helped me out of my “discouragement” today. YOU RAWK!
    I LOVE THIS PLACE!

  • Jason S.
    February 24, 2010 at 9:10 pm

    Did the WOD tonight. Had to sub DB thrusters for WB and I only have a 1.5 pood KB so I used that instead.

    12’30″

    Felt pretty good. I stumbled on a couple DU’s and the pull ups were very broken, mostly sets of 5, grip as other have said was the culprit.

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