Tuesday
3 rounds x 30 seconds of pull ups rest 30 seconds between sets
Rest 1 minute
3 rounds x 30 seconds of chin ups rest 30 seconds between sets
Then 12 minutes for as many rounds as possible of the following
5 clapping push ups
10 sit ups
15 KB swings ( American )
Post wod
10 rope climbs
Thanks Derek, I don't think I could've made a better birthday workout to show off my mad elite KBell skills.
ReplyDeleteSWOD: 3-3-3+ for strict presses. Still seeing steady improvement here which is really good.
Metcon - 9+14 kb swings @ 2 pood. Was a lung burner and my grip and shoulders were pretty cooked afterward.
Post - did the rope climbs with TWub. Can't wait until 3 more get here and they start popping up in Tuesday/Saturday workouts.
Happy birthday Doc!
ReplyDeletePull ups: 15-8-6 red band
Chin ups: 8-4-4 red band
12:00 AMRAP:
7 rounds + 7 sit ups @ 1 pood
1st two rounds of push ups were clapping, the rest were games standard, hands off the ground at the bottom.
Only 2 pood? Weak.
ReplyDeleteHappy birthday.
hbd doc.
ReplyDeletepull-ups: 11-7-6
chin-ups: 5-4-4
AMRAP @ 1.5 pood: 9+10 sit ups...glad i did not go 2 pood, it was hard enough keeping up with doc until the end. first 3 rds unbroken, then KBS broken into 8-7 and 5-5-5. lung burner.
post: see doc's post. and i second rope climbs in workouts.
happy Birthday, Doc.
ReplyDeleteI was in no way expecting over 7 rounds + ... you guys pretty well killed this one. Good job on the short breaks throughout.
ReplyDelete@ Everyone: thanks guys, have fun on this one today.
ReplyDelete@ Drywall: that's true, maybe I should order a 4.5 pood for my b-day, then I can get only 1 rep and still be mad elite. 1 minute AMRAP of BW kbell swing/125% BW muscle up/400% BW tire flip sounds more like it. Of course I would have to do it with body armor on if I want to make main page. Otherwise I would have to be satisfied with "only" making the CFFB page.
That would be my very own Baseketball WOD. And you would have to wear the standard uniform of white shirt and lava pattern board shorts. Man, I think I might just have a marginally marketable workout system.
ReplyDeleteI think I need to contact Coach about setting up my own CFit subsidiary site. I'll make sure to bring my shovel so I can dig up the money tree and bring it back home, for time.
Why do they call it "body armor" by the way? Are they referring to guys in the military wearing their body armor, are they being douchy by calling a 20lb vest body armor, or are there actually some boxes who have a rack of bullet proof vest lying around like they were jump ropes? Can you buy a bullet proof vest from Rogue?
ReplyDeleteAwesome on the road Bike, I have talked with Doc and Sonja about riding as soon as the weather warms a bit.
ReplyDelete@ Drywall: if Rogue doesn't already sell camoflauge colored weight vests, I think we just found the product we should produce and sell to Crossfitters. Make it out of "ballistic" nylon and you have instant credibility with Crossfitters who don't have a clue about Mil/LEO gear. Or we could just go to the surplus store, buy up all their Vietnam era vests and then resell them.
ReplyDeleteI think the "wear a 20lb vest or body armor" that HQ likes to parade around is just to make sure everyone knows that Crossfit is the choice of elite Mil/LEO units throughout the world. Remeber, we're all like a cross between a #&*!ing Navy SEAL and olympic medalist wrapped in body armor!
Seriously though I think it is for the guys and gals who are currently deployed and without access to any other equipment.
@ Kelsey: yes, both Sonja and I ride road bicycles, Cervelo FTW. We typically go up to WI for a longer (50+ mi) ride around Lake Geneva a couple times each summer, we'll keep you guys updated. It adds a little variety to the otherwise monotonous flat Chicago lakefront riding.
@ Drywall: I just checked the mainsite and apparently racks of body armor aren't elite enough. To really be a well equipped box, you need to have racks of firefighting equipment for your clients to use during WODs.
ReplyDeleteAlright, enough posts for today, time to actually do work.
Why stop now? This is a Construct record.
ReplyDeleteI'm really excited for some jumping jacks.
I think we should just duct tape kettlebells to ourselves. Who needs vests.
ReplyDeleteumm, i bet blake and tony have kevlar vests (not to mention cool-hand luke aviators)...to hell with Rogue when you can have the real thing.
ReplyDeleteI think we should all just get on the scale and see how much each person weighs. So if you are looking to add weight to your workout you can just have someone climb on your back. I am sure we have body weights between 115lbs and 215lbs.
ReplyDeleteOr we could bring concrete shoes back. They're far cooler than those five finger thing. If you add concrete gloves, with badass razor wire mixed in, they would transform jumping jacks into an elite skill that should only be used in the hardest metcons. You'll have to call them Affliction Jax!!!1!!
ReplyDeleteGone for a few days and all of the sudden there is talk about taping kettles to each other, concrete shoes and razor wire. What is going on at the box? :)
ReplyDeleteHappy bday Doc!
Pullups: 15-9-4
ReplyDeleteChinups: 9-7-4
Metcon: 8 + 2kbs @ 2pood/Clapping pushups
Pullups: 8-4-1 blue band
ReplyDeleteChinups: 4-2-1 blue band
metcon 7 rounds 5 sit ups 1.5 pood
Pullups: 7-6-3
ReplyDeletechin-ups: 4-4-4 blue band for all sets. Woohoo.
Metcon: 9 + 3KBswings. 35#.
Love kettlebellls! And riding.
Pullups - 17 11 9
ReplyDeleteChinups - 10 8 8
AMRAP 2 pood - 8 rounds + 10 situps and a nice little case of rhabdo.
James if 80 sit ups in 12 minutes gives you rhabdo you are not elite
ReplyDeleteOr totally dehydrated.
ReplyDeleteim sure blake and I can find random body armor.. he has a plate carrier and i have plates... plus i have a legit vietnam flak vest...
ReplyDelete@ Kesley: Nice, what kind? And have you gotten all your sweet gear yet?
ReplyDelete@ Derek and Drywall: I think James made a typo, I heard that his Rhabdo came from all those 2.5 pood swings he was doing.
happy birthday doc!
ReplyDeleteI'm so excited you got a bike kelsey!!!
lets def. plan a ride! let us know when you and sonja go for a ride doc!