warm up
200m row
jumping pull ups x 10
clapping push ups x 10
ghd sit ups x 10
burpee broad jumps x 10
air squat jumps x 10
focus: sumo deadlift high pull
workout
21-15-9 for time:
95# thrusters
pull ups
compare to 24JUN09
200m row
jumping pull ups x 10
clapping push ups x 10
ghd sit ups x 10
burpee broad jumps x 10
air squat jumps x 10
focus: sumo deadlift high pull
workout
21-15-9 for time:
95# thrusters
pull ups
compare to 24JUN09
17 comments:
2:36 rx. pr by 39 seconds
Thanks for yelling John!!
"Run Cindy, Run"
175bw. Rx. 31:45
I'll revisit this in April to gauge improvement
russ. 162bw. rx. 2:25pr
haven't worked out in 9 days...PR'd by 5 seconds. some things have no explanations.
clint-
i'd like to hear your thoughts on that workout. was it what you thought it would be like? did it look easy?
Steve C. 195bw. rx. 3:52pr
Still managed to pr in lieu of this past weekends events and having Russ in my peripheral vision during the wod as he did basically two reps for each of my one.
Pete W. 197bw. rx. 4:51pr
Despite my body wanting to rest another day, the Iron Curtain residue pushed me to go after it again. My time needs work, and I'll get on her again when she's back in town... Nice job Russ and Steve!
Doing Fran (or the other way around) tomorrow.
Whats the typical chic weight for Thrusters? Im assuming #45.
Sherry.
Katy.98bw.#35.7:23
Brutal. I was sucking wind the whole time, amazing how such a short workout can kick you this hard. I need to work on my kip more and more each day.
M/51/161 #75 5:00 PR
Shaved 5 seconds off my last pr. Talk about a vicious cycle.
AARP
okay so apparently #65 is the womens, a.k.a "chic" weight... super! =O
Sherry again.
rolf. mod @ 75#. 4:09 nice kip!
bou. rx'd. 4:21 2nd time doing fran. pr
rob. rx'd. 4:48 18 sec. worse then last time. However, did c2b pull ups for the 1st 21 reps.
Good night!
caleb rx'd 3:35 pr'd by 25 sec.
Travis G 199bw 7:45 and that was at 75lbs with a band for the pull ups....that b*tch got me good. Lot's of room for improvement!
Brannon 185bw 6:39 mod 65#/JPU...no really easy way around this wod...areas for improvement=everything.
Russ -
It was about what I thought it would be but I think I "gamed" it too much. I kept thinking I would hit some kind of wall and have to slow down if I went any faster. Then, before I knew it, I was done. Don't get me wrong it was no easy journey and I was fried by the end but I shouldn't have been as intimidated as I was. Any 400m run always kills me when mixed into a workout, but I should have pushed harder on them. I could have made up some time.
In the end it's a case of walking the line between blowing up and being efficient. I was too conservative this time around.
i think for the most part, everyone gamed it to a degree.
had rest intervals been implemented then we should go all out each round.
having said that, anticipating the inevitable or in this case, what we thought was sure to come and/or happen, will always cause us to mentally be defeated. in retrospect, if are able to live and fight another day, we can armchair qb this and know where and how to be more efficient.
you said "...its a case of walking the line between blowing up and being efficient". i wonder, is it possible to "blow yourself efficiently"?
well put Russ.
and yes, it's 100% possible...
and that's the goal everytime for me. To be able to walk away from a batch of work and say to myself "that's it, that's all i had today. i was mentally prepared and there is nothing i could have done better or faster. i held back nothing" When this happens it takes everything out of the self improvement equation other than consistancy, nutrition, and hard work. There are no excuses on those days. What's hard for me is increasing the number of days where I reach 100% effieciency and pure exhaustion at the same time.
all i want for Christmas is a better Fran time...
Sherry...114#bw...#50bar 6:50
thats 30seconds slower and 15 pounds less than my time in April...
I DID however have to do the WOD at a "globo-gym" on my lunch break between classes so I probably could have shaved a few seconds off the time if I didnt have to be so "dainty" with setting the bar down...
Regardless I have a ways to go just to get back to my own person par, let alone improving on it... Good to know where I stand I guess...
FMFSLL!
Post a Comment