Tuesday 27Jan09

"Lynne"

Five rounds of max reps of:

Body-weight bench press

Pull-ups

Post weight and reps for both exercises in all rounds.

Compare to7Oct08.

Derek on the 30" box.

Comments

[Tina T.]

90# bp: 4, 4, 4.5, 5, 2
blue band pu: 7, 10, 12, 13, 7

[A. Craven]

95# - 6, 8, 5+1a, 2 (huh?), 5
Blue band hanging - 6, 8, 8, 6, 5
Must kip soon!

[Alison]

BP(80#): 8,9,9,9,9
Pullups: 13,13,14,12,13

This was 10# heavier than last time and way more reps, yay! Need to increase weight next time.

[Rudy]

For you guys/gals that like a long explanation on things here's one on the dreaded double under:

http://www.againfaster.com/the-micd-instructor/2009/1/26/double-unders.html

[mariscos]

BP 80# 4,4,5,5,3
Pullups 13,16(PR),15,11,13

Remember to dig feet into the ground it will get you more reps.

[alex nettey]

Gymnastics Conditioning

Hanging Leg Lift Series
1-2-3-4-5 reps

HLL Circular - HLL - 1/2 Wipers - V to L - Hanging V-up

Pull/CPPr Strength Ladder

1-3-5 reps

OAC - Narrow Muscle up - Wide Grip L-Pullup

30 secs Front Lever (flat tuck) - 10 x :03

Also tried a few pullovers. Definitely a work in progress on that movement. Maybe do 2 rounds of HLL series and Pull/CPPr series next time

May try to sneak in later to do some static press movements but should probably rest tonite with residual chest soreness from Barbara.

[The Dragon]

Also as Marissa commented on the bench press please remember to actually use your legs. You should be pressing with your heels on the ground which will give you a more stable base and more power to work with. Think about it torso isn't as powerful as torso + legs in a given movement. I suck at benching and trust me you want to use everything you can to maximize the load you can move with good form and power, unless you're purposely doing your benching with no lower body involvement give it a shot. We can demonstrate proper technique before the wod if need be.

[Bryce]

Good find on that video Rudy. Those pike double-unders look a little what I call, "lifetimey."

Tom, nice work on your WOD, and we all feel really sorry for you have to work out in 100 degree temperatures.

Erick, you going to give that 5-4-3-2-1 thruster/deadlift workout a shot?

[Rudy]

Here's the video if you haven't seen it.

http://media.crossfit.com/cf-video/CrossFitHybridAthletics_250Thruster500DL.wmv

WTF!!!!

[alex nettey]

Bryce it's not too late to put the 5-4-3-2-1 thruster/d-lift wod in this week. Or maybe King Kong just for Erick

[Bento Box]

150#'s

BP: 6, 7, 5, 5, 6
PU: 23, 16, 10, 9, 8

I thought I plateaued at 5 reps for the bench, but I got an extra rep after Alex got me to dig my heels in.

[MikeT]

Am I the only one feeling lunged?....I mean really lunged

[Bento Box]

I'm with ya Mike.

[Erin]

Mike - I can definitely tell that I was lunging yesterday, although I'm not as crippled as I was from the 400m walking lunges (that's always my lunge pain standard). Of course, Rudy will just tell me it's because I should have gone heavier on the KB weight :)

[Bryce]

I'm definitely feeling lunged as well Mike. 80 flights of stairs in 17 minutes didn't leave me with any soreness, but 80 walking lunges in 5 and half minutes with 55# got me.

Another good Rob Orlando video if you guys have time. This is a double King Kong. Pretty ridiculous.

http://www.youtube.com/watch?v=Fp88eUqbl28

[Tim R.]

Very sore glutes today. Good WOD Bryce.

[Lifetime]

I agree, good call with the WOD Bryce. I think this was a good mental challenge workout as well. Usually, we have a workout where you're doing some heavy lifting and then you move onto a different mechanism, whether it be a different weight or a bodyweight exercise. The fact that we had to swing that KB 20 times and then pick up the very same heavy KB and do 20 lunges added an extra mental obstacle for me. Great work, Bryce.

And yes, I'm suffering from "lungedo" as well.

[LizBoeck]

glad someone else commented on the lunges first... I have to say though, I'm disappointed that today's picture isn't a montage of 32 ways to do a KB lunge! I hope we can expect that soon.

[Eileen C. R.]

Dragon,
Missed seeing you yesterday while our teams battled it out at the Joyce Center . . . as you can imagine I had my MU garb on in the spirit of the healthy rivalry our two schools enjoy. Close game but the "Warriors" prevailed . . . this time anyway!

[Eileen C. R.]

Erin,
Which Self magazine has the CrossFit article in it? It is the month of Jan or Feb??

[Erin]

Eileen - it's the Feb issue. But "article" is being too generous - it's more like a little 3 sentence blurb. I emailed a scan to Rudy this morning.

[The Dragon]

Ok eileen i was hopin you would stay away from that topic but you didn't. you got me you guys one and the irish are spiraling down lately. 4 or 5 in a row they've lost. pretty much outta the top 25 now, but the big east will beat up on each other so it comes with the territory.
However I must reveal that I'm a huge Duke fan as well, and they are at #1 with a big game against wake coming thursday i think, so i'm geeked for that one

[Eileen C. R.]

Yes but Dragon, tell me you would not secretly cheer on Duke against your own team if they played during March Madness am I right?? What ever happened to Hail Alma Mater? (Duke does look awesome I have to admit)

[Eileen C. R.]

Erin,
I have the Feb. mag - what page is it on? I have flipped through it and cannot find anything CrossFit in there be it a blurb or otherwise.

[Erin]

Eileen - page 78, last item with heading "Up to Speed".

Alex - Notre Dame AND Duke? It's a good thing you're such a nice guy.