Thursday 6Nov08

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

My cousin Anthony from CrossFit Santa Clara and his wife Mary joining us for this week.

Comments

[Tani]

"Sprint"? I swear he said "Slide". Oh well, it was a good wake up call.

[Emmitt]

Crossfit total:
Back squat 262#

Press 115#

Deadlift 330#

Total 707#

[Bento Box]

SAFE!!!

[Lisa]

Okay...Erin...Bryce...didn't I say weights and back extensions? I'm pretty good, huh?

[Erin]

Lisa - you definitely called it!

Bryce - what's her prize for guessing correctly?

[Rudy]

I think a burpee prize is in order.

[Alison]

14:18
30# bar for the 1st 3 rounds, then switched to 20# for the remaining rounds.

[Lisa]

Cute Rudy...real cute.

[Chad H.]

Did this one two weeks ago at XSport just for kicks with a 45# bar. Had to share the back extension bench on a few sets.

18:21

Thinking about this one for this afternoon to go along with Rudy's burpee theme.

For time:

1500m row
30 Burpees
1000m row
20 burpees
500m row
10 burpees

The original had 50, 30, 20 on burpees but I figured I'd dial it down.

[Dan W]

15:23
70#-1, 60# 2-3, 50# 4-7 I had to walk to the other side of the gym for the back ext.

[Bryce]

Lisa, I thought your guess was "these" (awkward clean movement) and "these" (awkward back extension movement)?

[Chad H.]

First off, burpees suck!

24:30

For time:

1500m row
30 Burpees
1000m row
20 burpees
500m row
10 burpees

I was happy that I could reel off the first 10 burpees of each in a row but then had to break them into groups of five. Then my old trainer at XSport had to chat for a bit. People at regular gyms have no concept of working out against the clock! He's always coming up to me while I'm in the middle of a timed workout and then razzing me at the end for such short workouts. He's a bodybuilder so go figure.

Anyway, FWIW, burpees still suck!

:-)

[Chad H.]

Oh, and I haven't wanted to puke during/after a workout in awhile but this one had me at that point, especially after 10 burpees in a row.

[Rudy]

Here's an article MikeT found in the New York Times on warm-ups/ dynamic stretching and all the other fun things we do here:
http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=
2&ei=5070&emc=eta1&oref=slogin&oref=slogin

[tomw]

21 #45 shoulder press, 21 back ext: 7 rounds: 13:34
Had a sore shoulder going into today's workout

[Erin]

17:54

45# bar for shoulder press
My shoulders are screaming!

[Megan]

Karen
8#
14:22

[Eileen C. R.]

LISA, LISA . . . Have a great time on your trip. We missed you tonight!! Take pictures, relax and have a few libations on your vaca!
See you when you get back.

[Bryce]

7 Rounds of: 21 75# shoulder press/ 21 back extensions

20:27

Looking back on this I probably could have cut some rest time on the shoulder press. Back extensions only took about 5% of the workout time. 147 reps of any weight is going to get you sooner or later though.

Matt, nice work tonight on this one sticking it out with 75#. Your presses looked good too.

[Lisa]

I missed you guys too! Especially Bryce's kind words (insert eye rolling here).
I'm not sure about Erin's request for a mouse-eared burpee action shot...but it'll be something pretty entertaining.
I am going to wing some crossfit WOD's for this vacation. Pull a little of this and that together...maybe reco a "Mickey" WOD for the box when I'm back? Huh, Rudy?

[Matt]

27:15 (not sure of seconds but know it was 27 something)
Did workout as Rx'd with 75#

[Matt S.]

As Rx'd: 18:27. Agree above need work on the press timing too much rest, knocked off b/e nonstop.

[iscream]

15:54 @ 30#
:(

[howard]

26:11 for
30 HSPU
40 Jump Ups
50 kettl ball 55LBS
60 sit ups
70 burpee

[Eileen C. R.]

22:31 30# bar
(broke them down
first two rounds 21, 21
7,5,5,4 for the other rounds)