Michelle got her first kipping Pull-ups today! Awesome job Michelle!
AMRAP in 20 Minutes:
10 OHS
400m Run or Row
10 KTE’s
“Cash Out”
3 Rounds of:
10 GHD DB Rows 30′s, 15′s
10 GHD DB BP 30′s, 15′s
Rest 1 Minute
*OHS is Overhead Squat
*KTE’s is Knees to Elbows
Gotta learn the acronyms people!
Working on my “Goat” today.
What is your “goat”, Monkey?
Ling is the Monkey on my back.
And you are my pony on the turf, Senior! Come tonight. I wanna see if you are a real worm-man, w/o spine.
thanks lincoln for the push at the end. Great wod freeman. 7 rounds rx . Fun stuff.
Great WOD Freeman. 6 2/3 rounds (actually came three pulls short of it). Brad nailed it with 7 rounds-The trick is not have to start the 400 M row over after every time, and let it run. I could have gotten to seven had I thought through that before starting it.
BTW, great deal at Walgreen’s. 2 for 1 on every vitamin and supplement that they are carrying. Two economy size 1,000 MG Fish Oil soft gels (350 in each, 700 total) were only like $15. I’m used to spending $40-$50 on that.
Ling, “Goat” is a Crossfit movement or exercise that you hate or are terrible at. Hence my Goat is OHS.
Great workout today! I am super sore from the past two days…I am always pretty sore but today is pretty bad, I suppose its the thrusters ohs combo the past two days.anyways, congrats michelle on your first kipping pullup!! I think I am getting close!
OHS is my fav Crossfit exercise. Taking Lincolns advice I set everything in a corner close together plus I had my rower set so I didn’t have to restart it everytime. I finished 7.3 rds. I finished the 7th rd of OHS, and rowed about 50 meters before time expired. 8 rds would be badass level if anyone got it?
4 and 1/2 rounds. Yeah, I know, I suck but AJ taught me to post even when I am last.
Great to see everyone at the gym tonight! Some really impressive technique. Someday I will figure out how to overhead squat.
I know I am not supposed to get political, but I feel sorry for all of those poor woobas who have to listen to that guy tonight.
Off of soapbox.
Paul,
Wouldn’t you feel more sorry for the “Woobas” (new one) who yearn for the days of little Georgie? I know you don’t fall in that category. O is only 10 months into his term so let’s at least wait and see what kind of results he yields after a reasonable time period before giving into the soap opera politics that’s become so prevalent. No need to respond and go Rush on me; I’m on the plane to Rio for work for the next few days.
when did we start counting “7.3″, “6 2/3″, or any other fraction of a rep? 7.3 is 7 and 6 2/3 is 6….bush league counting is great at urban active but has no place at crossfit maximus..that said, deime and linc, you guys rocked this wod, very impressive!!
Linc
Woobas are cadets. Thats what Navy dudes call them b/c the stupid capes (yes, capes) they have to wear at the Army/Navy game makes them look like the flying monkeys who say “wooba” in Wizard of Oz.
I agree the guy deserves a shot, but I don’t like military folks (like what Bush did on the ship) being used as props
Actually it was an apolitical comment.
Not a successful day!
Failed to get a new PR for BS. And then sucked at the WOD: 9 KTEs to 5 rounds, using 65# for OHS. Don’t know when I can not only use a decent weight but also get a decent time.
I’m currently in the last week of CFSB. Any one has any suggestion on what to do afterward? Personally, I want to take a break from this program. Keeping testing 3 or 5 rep PR 4 days a week has been pretty tiring on me. And you also need to modify the WODs to compromise the heavy liftings, which is another stressful factor. Maybe it is the time for me to re-focus on the WODs so that Monkey wouldn’t yell at me again b/c of my skipping the warm-up?
Mike K is the best. Love the WOD integrity. Hats off to those who understand that Rx means every rep of every exercise Rx (ie knees touch the elbows every rep on KTE).
BTW finishing the 7 round of OHS and starting the row equals 6.3 rounds.
Ling, if it’s getting to where you don’t feel like going to they gym, then take either a week off and let your body (and mind) heal, or take a week of half intensity. Either do the wods with half the intensity you normally would have, or you can do half the reps. This has worked well for some people.
Mike K, I agree on the counting. 7.9 rounds is 7 rounds. It’s good to keep track of how far you got into a particular round, for future purposes, but posting half rounds doesn’t fly.
Great job everyone on the wod today. Some impressive results coming from a lot of people!! Keep up the great work everyone.
Ling:
1. Very successful day. Your overhead squats are awesome. Re squat max: You can’t PR every workout. Guys fight for 5 to 10 pounds in a year. These things wax and wane. Ask Sammy, he had crappy workouts before his 475 deadlift.
2. You now have freaky strength with your deadlifts and squats, and have maintained excellent flexibility. You have a foundation for outstanding success in Olympic lifting. Check out Catalyst Athletics (before Crossfit throws them out) and Mike’s Gym website. This stuff is very elusive and challenging, but your front squats and overhead squats have prepared you well.
3. Don’t forget the foundation of Crossfit is gymnastics. Get on the rings, parallettes, and chin up bars. It will peel the weight off.
4. I know some guys who do OPT Fitness (James Fitzgerald) and are pretty shredded. A nice mix of tough Olympic lifting and met con WODs. I think OPT put the most guys in the top 10 of the Crossfit Games if that impresses you.
5. IMO you can never go wrong with a little technique work (Oly lifting, gymnastics) and the Crossfit Max WODs, I think the best programming around.
Great variety as well as allegiance to the oldies (Fran, Joshie, etc).
Just my opinion.
I meant I started the 8th round
I was on the row of the 8th round Freudian slip. I was done with 7 rds with 50 seconds left remaining. I would be really impressed to see anyone complete 8 rds Rxd.
Hello all,
okay, so I pilfered this first comment from a West Point graduate, but to answer all of your political questions: “It’s customary for presidents to give important foreign policy speeches at West Point. Bush 43 gave his famous national security strategy speech there in 2002, which basically laid out the road to the invasion of Iraq.”
Its a fitting surrounding, since a lot of this Cadets will be shipped out as Second Lieutenant platoon leaders by the end of 2010.
As for the workouts, they are great. I did everything as prescribed tonight, but had to do more k2e, because some of mine were kinda sketchy, due to recovering from Fran..Fran really beat me up-LOL! I think I am just out of shape from not really working out the last month.
Hey Dieme
Did you cheat by rowing every round? It was a rowing/ RUNNING wod. Anyone who didn’t run at least two laps (which is 440 meters) gets a DNF in my opinion.
Geat to see Sunny back in the mix! Paul, Dieme had the rower sitting on top on the pull up bar and did his OHS while sitting on the seat.
I agree with whatever Sunny says about anything.
Ling, ask Sunny what to do.
Thanks Bo and Paul for your suggestion. I appreciated both your time!
I think I need a break from CFSB, re-focusing on the WODs, but not limited to ours, I also keep an eye on the mainsite and CF Football. There are quite a few very intereting WODs posted lately. I want to try them. I also need to pick up the gymnastic/ skill works. I don’t wanna be the last person in the gym who hasn’t got kipping pull-ups.
Just read our fall newsletter. The 2nd mock qualifier is coming soon, on Dec 12. So excited about it. Will try to make all of the events. All the big animals, mark your calendars and be sure to make it.
Tomorrow will be my DL day, the only one out of the four I am not dreading yet. Should be able to get a new PR. My goal is 1 rep @ 2BW.
Ok,i’m a foreigner so probably speaking out of turn but….
1: this is a workout blog not a political one
2: ling, you are freakin awesome,take a break and go on!!!
3:posting rounds is for COMPLETED rounds only (as per previous CF instruction) log your WOD how you choose….don’t post half a$$Ed crap.
4.Crossfit maximus is AWESOME! Don’t forget why we are here, and what we aim to achieve!
5.people make the country…..great job today from what I saw and I am happy to workout with WINNERS every day!!! Thanks guys and girls!