Tuesday 9-18-12

Weighted pullups

3-3-3-3-3

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SWOD:  squat

Comments

  1. Since I don’t have a regular pullup yet, today was the rainbow of bands…

    Black 3, green 3, blue 1, blue 1 then 2 with a spot, red & blue 5, blue 1

    Extra WOD:
    45# kb
    30
    29
    23
    23
    23

    Penalty: 8 burpee box jumps

  2. Since I don’t have a regular pullup yet, today was the rainbow of bands…

    Black 3, green 3, blue 1, blue 1 then 2 with a spot, red & blue 5, blue 1

    Extra WOD:
    45# kb
    30
    29
    23
    23
    23

    Penalty: 8 burpee box jumps

  3. Offered an extra WOD for those willing, it was from the CrossFitFootball.com page (off-season):

    EMOM 10min: (1min work, then 1min rest)
    30 KB Swings 2pood

    *must complete the 30 KB Swings within the minute, count a penalty if unable to complete the reps within the minute.
    *Total time is 10min (5 rounds of KBS)

    We did 2 burpee box jumps per penalty. Should have been more. I was a bit soft this morning.

  4. KBs on our feet for weights
    Round 1: 45-3
    Round 2: 50-3
    Round 3: 55-3
    Round 4: 60-2
    Round 5: 60-2

    Justin’s KB EMOM from Hell
    Round 1: 26
    Round 2: 21
    Round 3: 16
    Round 4: 15
    Round 5: 16

    10 Burpee Box Jump penalties

    • stupid question,, a kettlebell on each foot or what? and did you climb up on a box pre-set?
      thanks

      • Not stupid at all, because we tried both. We did one foot through the handle and then the other foot on top to pinch it in place. Two feet is more difficult and you are forced to really keep legs straight and point outward so the KB doesn’t roll off your foot. When using two KB’s you have to refer to them as CrossFit Sandals and walk 100m just for fun. Sounds like a WOD in the making.

  5. Just want to send an invitation out to all crossfitters…
    The CrossFit Games are being played on ESPN2. A group of us are going out tomorrow night to watch the games together… a little bonding time 🙂

    Broadcasting of the games start at 8pm.
    We are thinking of going to Jamesons (just south of BT… on St. Francis Rd)

    See you guys tomorrow!

  6. Pullups using bands: Green, Blue, Red, Purple, Purple

    Fran: 55# Thrusters, first 8 kipping pullups, remainder jumping pullups – 6:30

    3 rounds:
    50 – 90 degree hollow body flutter kicks
    1 min. plank hold
    50 – 10# wall ball sit ups
    13:04

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