7 Rounds for time of:
7 Power Cleans 135/95
7 Burpees
Weighted Chin-Ups
3×3
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(E4/4) L1 Sets Across/L2 Max Effort
compare to 5.27.10
Unbreakable.
On Wednesday afternoon, David was involved in car/bike accident and sustained a broken collar bone. Fortunately David is otherwise doing fine and is resting at home with family. We all wish David a speedy and full recovery.
Note: All group classes will continue running as normal and we will maintain our full schedule in David's absence.
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Wish you a very speedy recovery. Good thing you got a Murph in before this happened! It should last you till you’re back.
Great! Now you’ll have some time to ORDER BOOKS!Feel better…and next time fall better!
Wishing you a speedy recovery, David! You’ll be back setting PRs in no time. Until then, looking forward to having old man Osorio barking orders at us from his lawn chair.
So the owner of Sheep Station caused your accident? Can you say “free beers for life?”
David, hope you recover quickly! Feel better.
Nino, I had the same thought.
Tonight was my first workout back after Murph. Still pretty sore but manageable.
Warmup:-Turkish Getups @ 15lb kb-4 Forward Rolls-5 Squat jumps*did at least 3 rounds.
Chin-ups:-warmup with white band 2×5-Bodyweight x 3, 5lbs x 2.5, and fail at anymore. (really feeling Murph during these!)
7’s WOD.-9:00 with 75lb cleans.-Taking it light this week but that was still tough. Really enjoyed the combo though!
Tried to do the workout at our little gym at my office. Chins went fine, although there isn’t a real “bar” here so I couldn’t quite tell if my chin was over.
Cleans were a different story, no bumper plates, crappy bar…I did one round and bagged it.
Worked on handstands and HSPUs as per David’s orders instead.
Chins got 53 for 3, failed at 63 for 3 (got 2).
Did the Cleans & Burpees as Rx’d. Took 12:34.
Could have pushed round 5 and 6’s burpees harder given how well I sprinted round 7s.
Was pretty beat up afterwards.
Get better fast David.
I always reeeeally enjoy working TGUs! Forward rolls don’t suck either.
Chins77x377x377x2.5
WOD Rx’d7:42Quads kind of quit on burpees after the 4th rnd
ack. sorry to hear it. glad you are ok. Great to know also that you have a solid crew that can keep the box running while you are recovering!
David, I had an excellent WOD with your great crew in your brainchild of a gym this a.m.. And then this?!? So sad to hear. Get back soon.
like everyone else want to wish david a speedy recovery.
Chins – Bodyweight x 3, 50 x 3, 40 x 3 x 2Just too beat up to get it across at 50
WOD – 12:13 @ 115lb’s – I was definitely taking it easy on this one after the last three days and it still sucked a lot. But in a good way.
The aura of the Captain was strong at the gym tonight. I also think we can all milk this for free beers at Sheep Station.
Oh no, David! Feel better soon.
I’m still out here in southern cali. I’m a big fan of Crossfit Interpid in El Segundo–check them out if you’re out here. Lots of strength work and short WODs, super nice people.
Today, max height box jumps 5×1: 31″. Mangled my shins on a couple misses to get higher.4 rds: 3 jerks, 5 power cleans, 7 deads, 9 k2e w/ 103#= 6:29
Glad that you are as okay as you can be. Scary! Feel better soon …
hmm didnt post
13:39 did this at 125. It was a tough WOD. 7 rounds was definitely a lot for me with this weight of cleans. I know some of the reps were real sloppy.
Did most of my weighted chins at Bodyweight and added a 1 pood KB at the end. My biceps were still really worn out.
Warm-up: turkish get-ups @12kg, 5 squat jumps, 4 forward rolls. 4 rounds. Rather dizzy making!
Weighted Chins: 50×3, 50×2.75… stopped and was shaking like a small mammal.
WOD: 9:59 as Rx’d. Thanks again Shane for pushing me. Your method was exactly right and it really helped.
David – sorry to hear the news and I hope you get better soon!