February 2, 2010 in WOD by Turbo
Wednesday, February 3rd, 2010
Our first On Ramp Class on Day 1 and on the last day. They completed their baseline retest on Monday night. They all beat their original times, some of them doing band pull-ups instead of body rows. Welcome Kelly, Morgan, Hugh, Chris, Sue and Gen.
Workout of the Day
A. Dead Lift 55% of your 1RM; 10 sets of 3 reps; rest 45 sec b/t sets
B. 3 Rounds:
Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
10 Power Clean unbroken x 3 sets; rest 60 sec
C. 3 Rounds:
Clap Push Ups; amrap (-2); rest 10 sec
Push Ups; amrap (-2); rest 10 sec
Kettlebell Swing 20 unbroken; rest 10 sec
20 Hip Extensions; rest 3:00
Source: OPT
Recommended training day for sectionals athletes; tomorrow recommended rest day
This workout should take approximately 45 minutes. Classes will still begin on the hour, but you should plan to finish a little later than usual if you can. Please help your coaches move things along expediently for the sake of the rest of the group.
On Tuesday morning, I asked Danielle whether she had recently tried a pullup. She said it had been several months since she tried. After a 5 second kipping tutorial, Danielle proceeds to get on the bar and do 3 beautiful kipping pullups. She’s a natural. That same day, she also completed a set of 4 and a set of 5 – on her first day kipping!!! Congrats Danielle! Here’s the video…
20 Comments to “Wednesday, February 3rd, 2010”
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February 3, 2010 at 7:47 am
Welcome fellow Crossfitters!
Love that vid Danielle! Congrats!
February 3, 2010 at 9:03 am
This post says classes still begin on the hour, is the afternoon still open gym or did the schedule change? I love Wednesdays for the open gym, dont’ take that away!
February 3, 2010 at 9:29 am
Welcome to crossfit everyone!
Congrats Danielle! Awesome!
February 3, 2010 at 10:01 am
Superstar, atta girl Dan!
Welcome new members!
February 3, 2010 at 10:08 am
@natalie g
Open gym tonight
February 3, 2010 at 10:08 am
Sorry Tania, didn’t mean to post under your name.
February 3, 2010 at 11:40 am
Whew!
I’m back from a great vacation in Fiji – back in Winnipeg, but not yet back at the gym…too many fires to put out.
However, I wanted to share something about the holiday – and how Crossfit played a role.
1. I was ready for just about anything – I loved snorkelling (first time of any consequence) – diving to 40+ feet, lots of kayaking, lots of swimming and some running. Hand line fishing is fun. Some beach workouts too.
1a. I was not ready for the sloth. Did a lot of sleeping. 35+ Celsius at 10 AM makes you drowsy and droopy. Also, didn’t need vitamin D supplements even a little bit…still feel very rested in general – jet lag aside.
2. I saw lots of people who weren’t ready for anything. We met people who ‘needed concrete and a pool’. Also, we met one plastic surgeon who left after 1 day because he had heartburn and was nervous about being 5 hours away from a hospital by boat…
3. Real food? About half the time. There is nothing like fresh (very fresh) sashimi. Fresh coconut, fresh papaya…
4. Broke a coconut with my bare hand – third try. That was cool. I wouldn’t even have thought to try that before Crossfit. (Didn’t get video of it because my wife was still laughing too hard from the first two attempts to keep videoing)
5. Very happy to be back. That will be our last vacation without our kids. We missed them too much. Can hardly wait to get back to the gym. See you soon!
February 3, 2010 at 12:18 pm
I will admit that when I saw this wod posted…I wasn’t too motivated…but as it turns out…I loved it !!…and I was happy that Coach B kept us on time
February 3, 2010 at 1:06 pm
http://www.youtube.com/watch?v=InwsLaTvhzY
February 3, 2010 at 1:39 pm
Just went to town on this workout myself. Can’t remember any pushup #s, but cleaned 145, 155, 165 (with lots of yelling… lots)…. used 75# for all kb swings, but broke the third round… also broke the hip ext third round… then I fought back puke for about 15 minutes because I ate a little too close to wod time…
if you’re in this afternoon, try approaching the workout this way:
1. warm-up *all* the movements
2. do the deadlifts
3. as soon as deadlifts are finished rest only 45s before starting ring pushups
4. as soon as you finish your last set of power cleans, rest only 60s before starting part c.
It’ll make things go faster and… well… it will have some side bonuses to it too
@Smokey Jo
That vid is hilarious
February 3, 2010 at 1:40 pm
@Conrad
Glad you had a good time. See you when you’re ready!
Nice! 35 deg at 10am? Ouch… I ain’t built for that climate, that’s for sure
February 3, 2010 at 3:15 pm
Like Tania I wasn’t super motivated for this but am glad I worked through it.
Can’t remember pushup numbers but did 210# for all deadlifts, 135# for all power cleans and
Got all 3 rounds of KBS unbroken w the 70# KB. Broke set 1 and 3 of hip extensions. My hams were crushed!
Great morning overall tho!
February 3, 2010 at 3:52 pm
Congrats to Lisa Moist on her first pullup today!
February 3, 2010 at 6:43 pm
Deads were 255lbs….
Pushups can’t remember around the 10-15 mark on the rings…..
Cleans were 135 155 175
KB swings (really happy with this one…) 70lbs 60lbs 70lbs (broke at 14 though)
all back extensions were unbroken…Ironic because it kinda feels like my back is broken right now…..
I really enjoyed this one….
Thanks Steve for all the tips…
E.
February 3, 2010 at 9:13 pm
DL 160#
cleans: 115#
KBs: 45# unbroken
hip ext: had to break up
February 4, 2010 at 8:33 am
DL 125#
clean: 70, 75, 80
PU clap 5-7
PU 9-12
KBs: 35# unbroken
hip ext: unbroken
February 4, 2010 at 10:56 am
DL: 155#
Clean: 115#
lost count of push ups.
KB 60# unbroken
hip ext unbroken
My lower back is trashed today!
February 4, 2010 at 11:55 am
DL 140#
Clean:95#
we need not mention the push up numbers……
KB: 45# unbroken
Hip Ext : Unbroken
February 4, 2010 at 1:17 pm
DL 155#
Clean 95#
Ring Push Ups 8-10-10
KB 55# unbroken
Hip Ext unbroken
Clap 4-3-3 (never done these, need more explosion)
Pushups 8-8-8 (I think)
February 4, 2010 at 11:11 pm
…a day late.
DL; 220#
Clean; 135#, maybe shoulda added 5-10#
Ring Pushups; 17-17-15
Clap Push Ups: 15-17-17
Push Ups; 15-10-10
KBs; 70#, all unbroken except for last set when i balked at 18
Hip Ext. unbroken.
….wow that one got tough.