Monday 070813
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
Post time to comments.
"We're changing the world. We're doing all the right things for all the right people for all the right reasons. And it's a load of fun." Coach Greg Glassman.
PS - HAPPY BIRTHDAY, COURT!!!!
Dude, I told you it would be core work and L pull-ups.
Ok so here's the link for today's photos
http://www.flickr.com/photos/c1sarena/sets/72157601404746037/
Enjoy! I think the box jumps went up to 51". OMG!
My workout at the hotel gym (if you ever want to laugh, watch what people do at a hotel gym)
Ran 2 miles on the treadmill then:
5 rounds
15 SDHP (35)
15 dumbbell swings (25)
15 dumbell cleans (2 x15)
10 push ups
Coach "a commitment to excellence will make people rich" words to live by. Check out the video on the main page
Very funny Keith and I'm glad you got a kick out of it Juan.
Not sure how far my fat ass will fly, but I'm all about trapeze school!
trapeze school?
hmm I hope everyone goes easy on the hair products that day, you know who you are.
happy birthday court..
turns 53 today :)
lol u rock buddy
So...what WOD should Court do for his birthday? I have come up with the following WOD in his honor.
"Wing Man"
For time:
Weighted Dips
Weighted Pullups
Weighted Box Jumps
Load equals your age
Reps equals your bodyweight
Partitioned in any way you want.
FYI, Todays WOD is a hot mess. Be prepared for some scaling.
Today is one day that I will head the warning of not doubling advice on doing 2 WODs!!
Happy Bday Court--get some!
I read the WOD this morning and thought "Who the hell pissed in that dude's Cheerios this morning?" WTF is that about? Got an acting class today so won't make it but I can't wait to read the comments on that bad boy.
Yeah Keith you're right-the WOD is a hot mess you're going to need to scale it. I think Prince Charming may actually ruin a his doo today lol.
Happy Birthday Court-you don't look a day over 50! Since he is the KB King I say his B-day WOD is this:
5 rounds of 5 TGU, 10 One-Arm KB Snatches, and 15 SHPDLs, 20 KB Swings
Ouch. Just finished the WOD in 54:13
I had to jump a lot of those pullups but my Ls looked sweet at the top.
Maybe we should get mirrors at the Black Box so you can look at yourself doing "Sweet" Ls. LOL
Happy Birthday, Court!
If it took you 54:13 Keith, I can only imagine the time for the rest of us mortals--even with scaling!
Would have loved to have watched you suffer...
Thinking my L-pullups are going to look pretty much like lower cases l's tonight.
Don't I suffer enough when I watch you workout, Sarena?
LOL! That's a diff kind of suffer!
Lawling at "lower case l's", Justin!
150 L pullups, 150 GHD situps... This is the kind of workout that would have destroyed me for the rest of the week.
Let's just see what tomorrow brings.
Happy Birthday Court -- I hope you're spending the day doing whatever you want to do. That's what I do, and I never work on my birthday.
I'd be up for trapeze school -- I've always wanted to do it, and actually glad I hadn't tried before, because I know that I wouldn't have been able to hold onto that bar for very long!! I still need work, but at least can hold a minute now.
58:53
sub straight leg raises
I HAVE A SHOW TONIGHT!!!
if you are looking for something fun to do
back fence
8:30-11:30pm
i play all three hours so you can stop be anytime and catch a few tunes
FREE!
BF is on the corner of bleeker and thompson
in the village.
take ABCDEF to w 4th and walk e. on bleeker to thompson. or the 1 to christopher.
see you all there!
happy bday court!
what are double unders? I can't find them in the excercise list.
Paul,
Whilst skipping a rope, the rope skippeth twice under thy risen feet.
http://media.crossfit.com/cf-video/CrossFit_DoubleUnders2.wmv
67:16
--L-pullups with the plyo box
--switched from jumping rope to tuck jumps pretty early on
--did straight-leg situps because GHD situps felt weird for my lower back, plus i knew they'd give me a headache
--used the GHD for back extensions--man i was feeling it in my hammies!
happy birthday, court!
ALSO, i'm going to marisela's show, hope to see some of you there!
I am dreading this workout! I don't think I am even going to consider my time on this workout!
I will just be happy to finish!
Planning on going to see Marisela do her thang tonight!
happy birthday, court! that WOD keith has planned for you looks like a humdinger.
Happy BDay Court. I thought you were 30something.
he IS 30-something! they were just joking about his age...
as Rx'd, 42 min. tried to work on some pistols afterwards, and fell right on my ass. i had absolutely nothing left.
Brutal workout...47:19. Had to do assisted L-pullups. Did about 5 of them total. Im pretty sure the people looking at me on the subway home thought I was dying. They werent too far from the truth.
Good job everyone, I wished I could have done it but alas there are no pullup bars here at the hotel, I am so upset. :)
As rx'd 52:44
Totally brutal today!! Did this in the 7am class with Ron. Serious wake up call. I was psyched for double unders and I couldn't get a rhythm going. The most I got was 7 straight.The body and mind just weren't functioning. Don't do a workout like this with no sleep.
I think I also went a bit overboard yesterday with Grace and the silly circus tricks we did before O-lifing class. Ahh live and learn. Way to gut it out Ron. Awesome time Dammit and Justin!
49:01. Assisted L pull ups. Brutal workout!
44:18 as RX'd
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