The new sectional workout comes out tonight at 7pm. If any of you would like to tackle the workout this Saturday please send me an email at derek@cfconstruct.com. Even if you don't want to work out feel free to stop in and see what it is like.
Tuesday
4x7 weighted chin ups (rest 60 seconds)
4x7 ring dips (rest 60 seconds)
Then for time
400 meter run
30 push ups
400 meter run
20 push ups
400 meter run
10 push ups
400 meter run
post wod
10 rope climbs
Pretty cool video if you guys get bored:
ReplyDeletehttp://vimeo.com/22157500
good video. Just a shame that they have a huge space and filled it with all that crap. Plus if we did that stuff I would make you guys wear football helmets so it wouldn't look as cool
ReplyDeleteThat was great, I wonder what their gym waiver looks like.
ReplyDeleteChin-ups using 10#
Metcon: 9:52. Running has definitely gotten much stronger. Push ups were paced good until the last round.
Finally learned the fundamentals of rope climb after years of dodging it.
@tyler, first, what the hell did you search to produce that video?
ReplyDeletesecond, i believe it is a joint venture between jackie chan and jet li.
Parkour is awesome, watched the world championships last year, really cool. Oddly the French and the Californians are really good at it. THanks for posting the video it was cool.
ReplyDeleteLooking forward to tonights workout.
tom - yanked it from a buddy's box blog. i'm unoriginal
ReplyDeletepre: jump rope work.
ReplyDeletecant do any lifting or straining for quite some time.
metcon: 8:29 w/ game std push ups
25 # on chin ups
ReplyDeleteMetcon: 9:20 game std. Glad I didn't loose my lunch as I sure felt like I was going to.
Did the run/pushup portion at home. must have been a leisurely pace...11:12 games pushups.
ReplyDeleteRan a mile before hand with my pooch (she hauls ass) for a warm up.
open wod 11.4...whoa.
ReplyDeleteWell, I can probably get one full round. I might even be saucy enoug to get through some of the burpees on the second round.
ReplyDeleteOkay, so I just saw the mainsite and have decided to downgrade to less than a round. I guess it all depends on how fast I can do the OHS.
ReplyDeleteMy thoughts on the 11.4 WOD: WTF? I get why it is an AMRAP (instead of 'for time') and why muscle ups are at the end; if you can't do a muscle up, you can still collect 90 reps and continue in the competition as opposed to DNF. But, 60 burpess and 30 OHS at 120#? What percentage of the CF population can really finish 2 full rounds of that in 10 minutes? 1%?
ReplyDeletehence, the weed-out has begun drywall. i thought it would not have occurred for one more week, but alas, the brain-trust that is HQ decided otherwise.
ReplyDeleteHere's what's funny: the two people they used to demonstrate the WOD did not finish one full round. There's going to be a log jams of people tied at rep 90, 91, 92, 93 etc.
ReplyDeleteAfter seeing that, I think the goal is to just complete 1 round, anything after that is gravy.
Anybody interested in doing the sectionals WOD tomorrow at 1:30PM?
ReplyDelete@George - your work hours rule, by the way.
ReplyDeletemetcon 8:18
ReplyDelete