Tuesday 4Nov08

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

That's me, getting some bar work in at the Gymnastic Cert at HyperFit.

Comments

[jill]

9:05 ( #8 and #12)

[Tina T.]

10:12 12# wb

[Matt S.]

8:20

[Alison]

9:30 8# ball to highest mark. Next time need to up the weight.

[BenS]

Don't forget to vote today!!!

[alex nettey]

Monday

morning Seal wod:

Linda (aka 3 Bars of Death)

10/9/8/7/6/5/4/3/2/1 reps of

Deadlift (1.5 x bw = 305#)
Bench Press (bw = 200#)
Squat Clean (.75 x bw = 155#)

Time = 43:35
compare to 7/28/08 - 36:31

Mixed emotions on the time here as I know I'm stronger but the time doesn't reflect that. My clean form was way better this time as I wasn't throwing the weight off me until I got to the top of the rep. I was able to cluster more reps of bench together as I went along and my deadlift form was better (less "C-Backs" on the way up) so we made some strides. I just had nothing left on the 2nd half of the wod and doing it alone definitely accounted for longer breaks. Very tough wod as we all know.

Night

20 mins of rowing for distance

5215 meters. Good pace as I stayed under 2:00 per 500m most of the time. About 100 meters more than a 5k so I was happy with the distance. Good effort

[alex nettey]

50-40-30-20-10 reps of

Pullups (all butterfly)
Ring Dips (strict from no kips)

Time - 23:49

Looks innocent enough but the kipless dips really took it out of me but were very much worth it. I'm sure to see the difference when muscle ups come up next. Butterflies were also difficult for me when doing 150 of them as evidenced by my blood blister. Hands must be getting soft. Heavy overhead squats tonight after I rock the vote

[Rudy]

I wasn't mentally ready to do this one but couldn't let my cousin suffer alone. 10:41 was shooting for sub 10. (50@3:00 115@7:15 125@8:55) Got another morning one in!

[Antnee]

13:10 12# ouch!

[tom s]

Hey all,

I'm here at TBS (the basic school) in Quantico, Va training for the next 6months learning the fundamentals of leading Marines. I ran the PFT (physical fitness test) Thursday and had my best score ever. I had a 288 out of a possible 300..I maxed out the pull-ups (20 dead hang, no kipping) ran a 19:54 3 mile and 100 crunches.. I was able to do this with basically 2months of crossfit and a month of crossfit endurance.. hopefully i'll be able to drop in around Christmas..see you then..

Tom

[Bryce]

Tom, nice work. That's really impressive. Hope that POSE running is paying off on your running.

[Rudy]

Tom, That's awesome!!! Definitely picked it up some on the pull ups and the run time. You'll be a 300PFTer in no time. Enjoy the rest of TBS (as enjoyable as it could be in Nov/Dec). Definitely drop in when you have the chance and/or send pics.

[BenS]

Tom, Great Work! Although I went through TBS in the summer and sweated to death, I always liked training in the cold better, you can always put on more clothing. In the hot, you can only take off so much and then...the silver bullet. Enjoy the "Quantico-like terrain" and study hard, someday soon the lives of young Marines will be in your hands.

[Rudy]

For all of you that are having issues with squat cleans here's a video from Jon Gilson at Again Faster, a bit long but pretty good info:
http://www.againfaster.com/the-micd-instructor/2008/11/4/the-squat-clean.html

[Martin Logan]

150 Wall ball: 6:57

70 at 20 lbs
80 at 12 lbs

[erick]

as rxed: 8:32

[tomw]

Karen #16: 10:42

[PatrycjaD]

8 pound wall ball 13:03 :) I lost the ball on one of my throws, I was so tired by the end.

[AndrewM]

20 #, 13:18, I have never done this, and have really been dreading it because it is one of my worst exercises, but definitely what I needed

[BenS]

16# (stick w/ 3/4 rule Ben!)

10:02

[Erin]

12:28 w/ 12# ball

Relied too much on right side - my shoulder is screaming.

[Bryce]

Karen as rx'd

8:20

Took me to about 70 before I got into a good rhythm. Felt a lot better than I thought it would. Probaby could have cut a minute off time, if I figured it out a little quicker. Yah for tall people WOD's.

[Matt]

11:58
16# wallball

[Eileen C. R.]

Tom,
Way to kick A**!! Great job - we are pulling for you.
Please stop by and see us when you are in town next.
Great job! You make us all proud!

[Eileen C. R.]

Karen
8# wall ball
12:26
Very exhausting after not doing squats for over four weeks. (last day of ace bandage) Ankle still weak.
Shout out to Patrycja for helping to cheer me on and encourage me to keep going. You did not even seem winded Patrycja. . . Thanks for showing me how it's done.