Friday 30Jan09

5 Rounds for time of:

Burpees

Hang power snatch (55/35)

Pull ups

In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

Add your points and post them to comments.

Liz in the bottom of a pull up fully extended.

Comments

[jmg]

This sounds pretty fun. Inspiration:

http://www.youtube.com/watch?v=0CZ8quKf8IA

[Rudy]

I was definitely expecting a buttefly but that is a pretty damn effecient kip.

[LizBoeck]

Ladies (and gents) - check out the picture on the main site today, and the video on Ashley's first muscle-up. Pretty impressive and very motivating.

Workout today looks great - hopefully I can get this one in next week - heading to TX - will visit San Antonio Crossfit tomorrow.

[Rudy]

Who will be the first gal at CF Chicago to get the muscle-up??? Any wagers on this one?

[Eileen C. R.]

Burpees: 13, 13, 13, 12, 12
Hang Power Snatch (35#):10,10,10,10,11
Kipping pullups: 7, 10, 8, 8, 10
Total: 157
This was a killer wod!
Great combination Bryce.
I am still in pain today. My shoulders are cashed!!! It will be good to have tonight off.

[Bryce]

Nice find on that video. After watching Tim and Eileen go at this last night, I'm a little more scared of this than when I created it. Should be a good one. Also, will be going regular kipping rather than CTB on the pull-ups to get more metcon out of it, and to let my sternum heal.

[Princess]

That's a pretty funny video of the muscle up.

Which WOD will I be doing today, the KB from monday or this cruel and unusual punishment devised by Bryce? Well I guess both WODs are really...

[zack]

Burpies: 17-18-16-15-20
Snatch 55#: 15-14-15-11-12
Pull Ups: 15-15-12-10-10

Total: 215

Great wod Bryce. Tomorrow's looks even "better." Poor addition skills for me on the board this morning. Thank goodness for calculators.

[Rudy]

Alison, I used the "library book reading" technique on the row yesterday while I was doing my stroke count. It helped me out a bit. Thanks for the distraction technique.

[Tim R.]

205 at 55#.

Burps 20,13,14,15,17
Sntch 12,12,14,11,12
Pulls 17,14,12,10,13

Holding the bar in the set position on the snatch was tougher than I thought. Also it was not fun bringing it back down--alot of unrewarded energy. Room to improve on this one. The only reason this was not as killer as FGB this time was because there were no numbers to beat the first time.

[Alison]

Rudy-I'm telling you anything to make rowing go by faster! I'll be counting, reading, and doing whatever I can next time to make rowing less torturous.

[Alison]

Burpees: 18,18,16,17,16
Snatch 35#: 6,7,7,6,7
Pullups: 12,13,12,11,9

Total: 175
I definitely need to improve my snatches. Kipping could use some work as I am having trouble stringing them together without doing the "donkey kick".

[Emily]

Burpees: 21, 21, 20, 20, 18
Hang Snatch 35#: 15, 10, 8, 8, 8
Pull Ups: 11, 12, 11, 10, 10

Total: 203

Bryce, this was a killer. During hang snatches in the 4th and 5th sets, I was about 70% sure I was going to throw up or pass out. I'm still surprised I didn't.

[alex nettey]

C'mon Bryce no need to get drastic and not do chest to bar pully's. if your sternum is too sore just go ribs to bar. don't take the easy way out haha. hey ben/erin remember the mcrib? those were the good 'ol days

[Erin]

Haha Alex - I remember Ben's McRib discussion. Also, way to call Bryce out on his "6th place" attitude :) I'm almost sad that I'm going to miss this wod.

[Bryce]

Oooh, calling me out on the 6th place attitude. Fine, I'll do the CTB's. If I fracture my sternum one of you guys has to pay for my dr. bill though.

You guys are scaring me with the burpee totals. I wasn't planning on shooting for 20 per round. Have to step my game up tonight apparently.

[Rudy]

I'm not calling Bryce out on anything...last night I almost made him strain his hammy in a windmill.

[jmg]

17/17/10
13/13/5
12/12/4
11/11/6
12/13/8

[Bento Box]

Mmmmmm... McRib

Hey, the Shamrock Shake should be in season soon.

[alex]

Muscle Snatch - Max for the day - 145# (PR) failed at 150# & 155#)

Clean & Jerk - Max for the day - 205# (failed at 235#)

[Chris]

Burpees: 23/15/14/13/13
Hang Snatch Rx 55#: 16/12/11/11/10
Kipping Pullups: 10/8/5/6/6

Total: 172

Hang Snatches felt good but was dead after the burpees...didn't start work on those or pullups until about 15 seconds in on rounds 3-5. Endurance definitely needs work.

Bryce to Rudy: "Only 13 burpees? WTF is up with that?"

Thanks man, appreciate the emasculating comment.

[Rudy]

I don't know how I felt on this one, I liked , I didn't, I liked it, my calves cramped up big time, it sucked....Eh.

Burpees:20,17,20,13,17
HPS (or should I say muscle snatch):15,12,13,10,13
Pull ups:10,10,9,13,10,23
C2B on first 3, deadhangs on last 2

[Rudy]

Chris... you'll get used to it. It could be worse, Bryce sometimes just "accidentally" smacks people around too. Ain't that right Princess?

BTW Where you at tonight Princess Hands??? I was going to have you do the Muscle-up squat work out.

[Bryce]

248 total

Not sure on actual numbers, but I was anywhere from 15-20 on burpees, 19-22 on HP snatch, and 11-12 I think on the CTB pull-ups. Found a fresh spot on my chest that wasn't excruciatingly painful to hit on the pull-ups, so that was good.

Chris, I can't knock you on the burpees since you got that 23 on your first set. Also, remember Rudy that you got 20 practice burpees in before we started.

Thanks, I think, to Alex and Erin for calling me out on the CTB pull-ups.

[Rudy]

Hey if you guys haven't seen the Shamrock Shuffle is sold out!!!! Always happens before the end of January. You are more then welcome to train and run with us.