Tuesday, February 9, 2010
After a warm-up and then a review of the front squat (extra warm-up) we moved into the strength part of the workout. Good to see folks consulting their log book and there was lots of effort to keep a solid squat and the elbows high.
Strength:
Front squat 3 x 3
The workout started with a manageable number and increased for two rounds, walking lunges are never a treat but the double unders seem to take the most time.
WOD:
20-30-40
Kettle bell swings
Walking lunges
Double unders
And the weight belt got some extra use on the Cash-out:
5 weighted pullups
Times listed below:
Corena 12:41
Spencer 13:33
Ellen L 14:05
Steve D 13:23
Faith 17:16
Pam 19:41
Mary Lynn 11:20
Greg 13:28
Kent 22:10
Gary 21:20
Jeff 18:28
Dave M. 24:54
Sheri 14:20
Monique 19:27
Carol 13:19
Dave H. 12:09 *
Heather 12:22
Joey 9:19
Lacey 10:00
Nathan 13:47
Keith 16:54
Chris F 15:00
Tim 16:52
Dave W. 13:31
Gerry 18:00
Dixon 17:11
Yo 14:47
Cindy 15:22
Suzanne 17:50
Mary 17:30
Ellen 16:33
Ryan 8:39
Peter 16:11
Rob 14:13
Mike I 9:34
Tracy 14:17
Christine 14:35
Steve B 13:10
Amanda 12:25
The Fundamentals class hit a similar WOD but with half the reps and single unders. Their times were:
Danny 10:55
Peter 10:02
Jason 9:46
Gabriel 7:35
Pat 8:40
Bob 13:01
Thomas 9:44
Ashley 9:24
Melissa 9:12
David 9:37
What can I say, double unders suck! Ha
Yeah … not looking forward to those after the walking lunges.
Hey gang – anyone happen to pick up the wrong skipping rope tonight? Mine seems to be missing – it has “GA” written on tape on the handle. Would love to have it back since I managed 20 double unders in a row with it! If you happen to find it, let me know…thanks!
Bish. Haven’t seen it, but has the ‘Y’ rubbed off the end of the tape??
ha ha, Actually Greg and I traded ropes!
Great to see Ryan from CrossFit Kinetics. Awesome time on the workout bud.
Clarification – the Fundamentals group tried to do Double Unders – I failed hence my abysmal time. I’m going to ask the missus for a skipping rope for valentines day.
I must confess….. i must have picked it up by accident….or maybe my brain thinks that I should have two ropes for practice…maybe this will help with the double unders:)…skip normal then jump real high and try to get a double under:(……the search is over…I will be at Crossfit Wed night….if you need it before let me know….Sorry about that….good thing I checked my bag!
It is a real good thing you checked your bag because no one else would. How did you geet along with the gay skipping rope?
PAIN!!!
I’m taking time off til Monday Feb 15th as I have a terribly sore shoulder.I have a great tread mill, stepper, universal and sauna here at home, so, I’ll do a bit of cardio and lower body stuff . I HATE missing Crossfit but it was impossible when I foolishly tried on Monday. Have a good week everybody.
Crossfitjunkie
I say those lunges sucked more than the DUs.
I agree with Cindy!!!!
Gary, I noticed one of the handles was a little limp….don’t know….
That was a lot of lunges …
Alot of lunges! Maybe we should do 400m Walking lunges for time soon. Do you feel them in the quads or the gluts is the question?
I’m happy to report that I actually did the lunges right for a change as my quads are not sore at all, really feeling it in the hams and glutes.
Definitely in the gluts for me…I love the variety in the WODs and will try the O lifting tonight for a change of pace.
yep, I hate double unders!!!
Plus, to reply to Dave, I feel them im both today, quads and glut
Happy to say, it was glutes this time!