Workout of the Day: 08-Sep-2010
Photo (J Antonelli): Coach Meg demonstrates the “spiderman” dynamic stretch
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Updates:
- 645am classes now offered Mon – Fri
- Sign-up for the “343″ WOD on Sat 9/11
- Lose fat and optimize your performance with the Paleo-Zone diet @ the Nutrition Workshop on Sat 9/18 or Tue 9/21
- Sign-up for “Fight Gone Bad” on 9/25
CrossFit WOD:
5 min: Double Unders
Gymnastics B
“Josh”
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Scaling Options:
L1 | 65#, use bands
L2 | 35#, jumping pull-ups
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11 Responses to “Workout of the Day: 08-Sep-2010”
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Fun wod today. My hands are still healing from Sat wod, so the pull-ups were slow and painful. 15:32 rx. Feeling good to have banged out the first 16 OHS.
It’s Meg the metronome. I’m excited I know a new word. And I always thought that was where the Twins and Vikings played. See everyone at 4:30.
I came in for 9:30 class after my quads got beat to hell yesterday afternoon with DU’s and squats. Today’s WOD seemed impossible especially with another 5 min. of DU’s to warm up.
However, I was able to get runs of 10-15 DU’s for first time. I scaled back this one and did 12:13 with 75# OHS and blue bands for PU’s. I was totally impressed with those who gutted out PU’s without bands today with torn up hands from Sat.
First day back after two days in Maine, and I learned two important lessons. 1. Canoeing with dogs is awesome, and 2. Ice cream is not a performance enhancing substance. 14:something today, 65# on the OHS (a little too easy), and slow as shit with the pullups.
Finished the WOD Rx somewhere around 16 minutes, I should have scaled this one. I was able to do 15 OHS in a row but it all fell apart from there
What time is the Nutrition workshop on Tuesday? There are only details for the Saturday under the event listing.
Rx’d in 16:55. Pull ups were a struggle after the first 20.
Well, my hands look like piles of raw and bloody hamburger meat. Made it through about 75 of the total PUs before they tore in multiple locations. Might have to take a day or two to unfrag my hands… 14 or 15 something for the WOD, I wasn’t really watching the clock by the end.
These are two of my strongest movements. Got 7:39 RX and two really torn up hands
SAO
6:30-7:30 on Tuesday