Tuesday
Nov232010
Wednesday November 24, 2010
Chad, Jeff, and coach Matt playing on the new Wattbikes... what is a Wattbike you ask? Well you're gonna find out today!
WOD
*ROMIK warm-up + foam roll calves if yours tend to have issues.
Part 1
"Annie"
50-40-30-20-10 rep rounds for time of:
- double under
- situps
Part 2
3 sets:
- 25 back extenions
- 50 lunges
- try to do both UB, rest as needed
Finisher
- 1k ride on the Wattbike for time x 3; rest 2-3 min.
Post results and thoughts to comments.
tagged 
1k ride, Annie Print Article
1k ride, Annie Print Article
Reader Comments (16)
annie: 10:06 rx
only had time to do 2 rounds of the lunges and back ext, 2nd round of back ext was broken
only did one 1k ride at 1:35
At Crossfit Oakland today
5 rounds max reps squats (bodyweight) + max reps pullups, 3 minutes between sets,
161 (185# - going easy on my knee for a while)
Annie: 7:45
7:24 Rx
6:39 Rx Damn my slow sit-ups!
Annie: 8:30
Wattbike: 1:17/1:16/1:20 RX
Annie time 6:40 Rx (unanchored feet)
Did rowing for the same amount of seconds I was supposed to do DU's cuz my ankle still hurts.
did first set of Backs unbroken the last two not. after the lunges my legs were dead then the bike....
The watt bike is the new devil! that thing is LEGIT! Nice Josh
did all three under 1:40, but wanted to fall on the ground when I was done. gonna have to learn the settings
Happy Thanksgiving all! I wiill NOT be paleo tomorrow :)
Played on Wattbike, did 3 1k rides, but only have true time from first one (1:15) since I was messing around with different strategies for other two. That was my fastest though.
Annie: 7:30
I'm in LA for Thanksgiving, so I created my own WOD.
2 mile hike to park
5 rounds (15 body rows, 15 push ups, 15 24" ledge hops, 400M run) 26 min
1 mile hike home (took shortcut on way back)
worked out in town with some friends that are around for thanksgiving
first workout run from lghs to the first hill at the dam. hill sprints x3
quickly reminded i am a sprinter not a distance runner, so the hill sprints were almost enjoyable
second workout at the track:
2 rounds:
~30 burpees
~30 sit ups
~2 laps with bleachers
felt great! bw is low and i was able to move at an uncomfortable pace the entire workout
practiced squat cleans
failed squat clean at 250 twice. caught it fine but couldnt stand up.
new mu max: 12
Did Annie a while back, will have to check my score on the board. Will retest tomorrow morning, it will be my first workout in almost 3 weeks. Yikes!
Annie 7:42rx...froze my butt off doing this in my backyard...my kids thought it was pretty funny...
part 2 7:34rx, all rounds unbroken
Annie 11:31
Part 2 15:01
Watt Bike 1:19
Could not walk for awhile after that...