Tabata Interval the following three movements
Double Unders
Kettlebell Swings, 1.5 Pood
Box Jumps, 20"
Post total number of reps per movement to comments.
compare to 4.30.09
Accessory Work
Squat Therapy
Swings and Weighted Lunges
Remember we're only having one class tomorrow at 11am and will be doing "Murph". Check out Friday's post for more details.
Tour of San Fransisco CrossFit CrossFit
The First CrossFit Affiliate Nicki Violetti
"X-Fit"
Healthy Lifestyles Wane in US BBC
The Surgical War on Fat Slate
grr, my shoulder is still wonky
i subbed singles for doubles, and situps for kb swings
(doubles would have been ok but my form on doubles is so bad that i engage my shoulder too much, so I figured i wouldn’t risk it)
singles: 293 => 73 (4x sub)situps: 115bj: 85
total: 273
I think tomorrow I will be doing 300 situps sub for the 100 pullups and 200 pushups
nice workout. Wore me out–but was able to recover quick.Was wondering what to expect day before Murph.
Started 1.5 pood KB, Shane wisely scaled me down to the yellow (I think 16kg) when my form went to crap.60
Box Jumps after KB swings–no fun.68
Situps–allowed me to rest my cardio but I worked to get to 79.
207 total
Subbed situps for DUs
Situps: 100Swings, 1 pood: 62B Jumps, 65
227
Does anyone have a grill for tomorrow’s BBQ? I have one of those small, round jobbies, but I think two would be helpful.
Bring whatever you want to chow on, and don’t feel obligated to provide food for everyone. If anyone wants to bring cups, plates and utensils, that’d be sweet.
I felt really crappy during this WOD.KB swings wrecked me to the point of having to start the box jumps by stepping up and down.
As RXDU 182KB 57Box Jumps 88Total: 327
somehow ended up with respectable numbers.
Yea Brian, I wish I could have a “crappy” performance like that lol.
Margie, I have a nice size Weber charcoal grill that Ive only used once. It isnt that heavy –but I dont have a car to transport it.If someone can pick it up and drop it off you guys can use it.
http://www.amazon.com/Weber-741001-2-Inch-One-Touch-Silver/dp/B00004RALU
Margie what time do you think you guys will be out there until?
Subbed situps for DU’s and 1 pood for KB
Box – 85 (12, 11, 12, 10, 9, 10, 10, 11)SU – 96 (10, 12, 12, 12, 13, 13, 12, 12)KB – 68 (7, 9, 9, 8, 9, 8, 9, 9)In that order (doing KB last sucks).Total – 249
I will be with you all in spirit for tomorrow’s Murph and Happy Birthday Laurel!
Did as RX’d for KB, but subbed situps for DU.
Situps = 101.KB Swings = 54.Box Jumps = 45.Total = 200.
KB swings at that weight destroyed my box jumps. I was laughing at myself for putting the 45 lb plate on the box as I ended up doing a fair number of step ups.
75 lb push press: 80Sit-ups: 1102 pood kb swings: 46total: 236
Back tightened up during kb swings. Only got 3 one round.
Subbed sit-ups for doubles, cause while I can now string’em together, it still isn’t consistent enough for tabata… especially once I fatigue.
Sit-ups: 1001 pood kb swings: 7020inch box jump: 52total = 222
I was able to push myself harder than I have previously… possibly because of reading Jocelyn’s article, or maybe it’s being 28.
Great to have new people from foundations!
Tabata DKB as Rx’d
Doubles: 193Kettlebell: 65Box Jump: 79
Total: 337last time: 315
Doubles and Box Jumps felt strong, Swings averaged around 8 but I think I could have hit 9 on a few more.
Malcom, Im glad you went rx’d on the KB, err on the side of HEAVY.
Laurel,
What article are you talking about?
also,watch some of those videos on the “X-Fit” site. sooo shitty.
tabata. i love tabata
kb:84 rxsu:93du:109
total:286last time:280
i’ll take it.
Xfit looks awesome, it’s like Crossfit minus the brains, balls and heart.
For the BBQ are you bringing coals and lighter fluid (or a chimney) Margie? Should we pick stuff up?
I am planning on buying some paper plates tomorrow morning.
Anyone with a car coming who can pick up Shawn’s bbq?
David – I thought I got this link from CFSBK… I’m sure someone pointed it to me, but can’t recall who… anyway here is the URL:http://www.crossfitwestsantacruz.com/new-site/
You have to scroll down to the post for May 27th, it has the title “Inner Dialogue”.
I think we have coals and lighter fluid. If not, we can pick it up on the way to the park. We have to stop by my apt to pick up the grill and we should grab a cooler as well.
I’m getting in the water tomorrow morning in lawn guyland, but hopefully I’ll make it back in time to hang out with you guys. Anyone down for tallboys from a paper bag? Something I’ve wanted to do at the park…
I definitely have a chimney and maybe some coals.
The coals are pretty cheap at Trader Joes.
I live on the corner of Nostrand Ave and Lefferts Ave.
if someone wants to come get my grill just email me your number and when you think you want to swing by. I should be up pretty early tomorrow.shawnsadjatumwadee@gmail.com
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.
http://www.navy.mil/moh/mpmurphy/soa.html
DU/KB@2pood/BX—-1–2–3–4–5–6–7–8DU-33-32-20-24-19-27-24-28KB-03-09-07-08-09-08-08-03BX-07-11-15-15-15-13-13-15
Sub-Totals:DU: 207KB: 55@2poodBX: 104
Total: 366
Notes:Doubleunders weren’t bad, had a few errors with them that cost me reps.KB swings @ 2 pood are just the right weight now. It feels as though there’s a speed cap though at 10 reps in 20 seconds.The first round transitioning from the KB swings to the box jumps was exceptionally difficult. Standing upright HURT for the first 20 seconds, recovered by the third round. Was great having Charmel next to me for the workout, helped me to push even harder.
Much improved from last time where DU’s were 165.Kettlebell swings from last time were 67 but only at 1.5 pood.Did tabata pullups the last time, thought better of it this time as we have Murph tomorrow.
As rx’d KB 82, BJ 59, DU 47 total 188
Box jumps after KB swings were hard. Double Unders are getting better though, despite the lowly numbers.
Then some extended pushup practice with Jacinto. In my case “Practice” meant lying flat on the floor.
Love the X-fit video. Those guys look so happy.
Have fun with Murph tomorrow.
Situps (for DUs): 140KB Swings (1.5 pood): 85Box Jumps: 80
Box jumps after KB Swings made me feel it in my quads. Still gotta get doubles, but all three movements were significantly better than the last similar WOD we did.
we’re bringing a LOT of guacamole which sarah just made!
Tabata 273 total 20kg kbBox jumps were slowest…could of pushed for a couple more reps each set.
DU’s were good except for the rope marks on my arms today.
Hi!So, from what I can decipher, because everything I wrote down looks like it was written by a drunk baby…
Situps: 92KB: 70Box jump (10 inches): 50
Good meeting all of you! Thanks for your encouragement, help, and patience!