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WOD 9.16.12

5 Rounds, each for time of:
Run 400m
20 Push-Ups
10 Strict Knees to Elbows
Rest 2:00

Scale Push-Ups to 10 or modify with an incline
If you can't get your kneed to your lower arm, substitute supine knees to elbows with an anchor.

Post total time and rx to comments.

Watch these two videos of Annie S demoing Push-Up standards and Playing with Push-Ups!

Reminder there is NO Comp Class or Teaser Class Today!

Want more Annie Sakamoto?!

Annie Wins the 2011 CrossFit Games "Spirit Of The Games" Award
Annie Does "Diane" (Deadlifts and Handstand Push-Ups)
Annie Demos Various Rope Climb Techniques
Annie, Eva and Nicole do "Nasty Girls"

Reader Comments (12)

I had 28 people in 9am class... where are all the comments?!?

Hopefully outside enjoying the beautiful weather.

September 16, 2012 | Unregistered CommenterFox

I'm in Florida where it's overcast and threatening to rain, so I'll post:

Strength Cycle-- Singles up to my opener for Total next Sunday.

Squat: 315x1, 335x1, 365x1
My squat felt good today, but as things got heavy it slowed down more than I'd like (even at 275). 365 was a bit crooked, a bit slow, but it didn't stick. It's a safe opener, perhaps heavier than needed. I think 385 is a no-brainer, but I predict it to be hard. 405? I'll find out next Sunday!

Press: 135x2, 155x1, 170x1
170 was easy. Smooth and fast, not a touch of sticking. I will confidently say I own this weight now and my second attempt of 180 should be very doable.

Skipped DL as my lower back was tight. No need to overtax anything at this point anyway. Back felt fine this morning but when I got out of the car at the gym it was tweaked. I must have done that reaching for my bag or something. I need to be more careful when twisting...

Incline Bench: 135x8 and then 155x5x3
I did the set of 8 and then realized maybe I shouldn't do too much volume. Incline is probably the best feeling press for my shoulder.

Curlz: 35x8, 30x12, 35x8
These were strangely difficult today.

Chins: 7, 5 and
Horizontal Cable pull (narrow, neutral grip): 80x10x2
I wish we had a cable pull. I like these machines for pulling more than bands.

Face pulls: a couple sets of 10. I did these for my shoulder but last 6 inches doesn't feel that great. Kept it super light. Just tried this twice since I couldn't do the full ROM without it feeling shitty.

I'm happy to report that my mom is feeling a lot better. We actually went out last night. Tonight I'll grill some fillets...

Happy New Year.

September 16, 2012 | Registered CommenterRob Is

Lots of running lately - starting to feel a little better with long-ish metcons after a long break from them

21:35 Rx'd - Best round was 2:16 and worst was about 3:00

September 16, 2012 | Unregistered CommenterDan L

Im on the couch. Doing left leg pistols every time I get up. Practicing yoga balance moves when I have to bend down to get something. 2 steep flights of steps on crutches are a bitch. "crutching" is the next new exercise fad. See ya all in a few weeks...

September 16, 2012 | Unregistered Commenterken

Nice 10 AM with Fox.

28:23 RxD. But, but, some of my K2Es were definitely knee-to-triceps so I guess you could say I was either fouling or scaling on the fly.

I left my round timings back in the box, but the first one was 3:03, the last was 5:00, the second was 3:3x, the third and fourth ones were 4:2x and 4:3x (I think.)

Push-ups hurt the most obviously.

September 16, 2012 | Unregistered CommenterSamir Chopra

28:15 Rx'ed for today's WOD. Not the fastest time on the board but I was glad that I stepped up and attempted the K2Es w/ Fox's encouragement. Happy that I managed to get through them although I found it hard to string together more than 2 or 3. I think that I have a tendency to scale down too much so trying to be more ambitious lately. Went for a run in the park after - too nice not to.

September 16, 2012 | Registered CommenterJay R

Yesterday: 3x3x255 on low bar back squat. Probably could have gone a bit heavier but happy with how these felt. Need to work on getting depth and firing up out of the hole - having Shawn call it out when I got below parallel helped a lot.

15:59 on the WOD. Need to do a better job of setting up my jump rope before the clock starts so that I don't lose time untangling it. Thrusters felt okay - need to use my legs more and just let gravity pull the weight down after each rep, instead of burning out my shoulders by resisting on the way down. Could have gotten one more thruster at the end but gave up - disappointed about that.

Today: 23:25 on the WOD. Runs felt a little sluggish, which is what I get for going to bed at 4 AM. Push-ups started breaking down around the third round. On the knees-to-elbows, need to work on not bending my arms to pull myself up when my lats start to fatigue (which Coach Laurel helpfully pointed out).

September 16, 2012 | Unregistered CommenterAndrew M

Andrew, nice numbers. You're starting to get a bit scary.

September 16, 2012 | Unregistered CommenterSamir Chopra

10am with Fox. Too much drinking and not enough sleep last night left me feeling pretty awful this morning. Struggled to the gym anyways. 21:57. Last run was horribly slow. Very happy to have done all the push ups unbroken. Hard to do strict knees to elbows with any speed or rhythm.

September 16, 2012 | Unregistered CommenterPeter

9am with Coach Fox! Huge class but as always MGMT made it perfectly manageable. I kind of loved how Fox stood up on a bench so he could see everyone, he has serious eagle eyes, and then guide us all to the next warmup movement. Anyway..

What a stupidly fun WOD! Seriously had a great time with bonus sightings of peeps who I haven't seen in years. 25:19 with supine knees to elbows. I can do K2E but knew that I would have to scale down for each round and just didn't want to do that. I think Ryan was about to kill me when he finished his 5th round and starting cheering me on.. and I let him know that I was doing extra supines. Zoinks! I've had T-Rex arms all day due to the PU's and have broken two glasses and a plate.

September 16, 2012 | Unregistered CommenterJB

Took part in the giganto 9am with Coach Fox.

More new planks (for me at least) in the warm-up, plus jump rope. Appreciated the push-up refresher--these were some of the best ones I've done since Foundations, for sure.

25:51 on the WOD, with supine K2E. Fun to chase/be chased by JB throughout. Rounds of 3:15, 3:14, 3:37, 3:47, 3:58. Push-ups came in smaller and smaller chunks in each successive round, but I managed sets of four even towards the end, which is more than I could say that last time I did 100 push-ups (which was during Murph, I think). Happy that the runs held up throughout.

September 16, 2012 | Registered CommenterRyan

@Samir: Thanks! You know what they say - useless pop culture knowledge + heavy squat = unstoppable force.

Slight revision: I did not get 15:59 on yeaterday's WOD - that doesn't make any sense. I got 35 thrusters @ 135# and 166 double-unders.

September 16, 2012 | Unregistered CommenterAndrew M

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