Wednesday December 15, 2010

Matt, doing what looks like about a 65lb weighted pullup.

WOD

ROMIK warm-up

- w/ a little extra focus on shoulder mobility 

Strength

- max reps HSPUs x 4; rest as needed

*Scale to HSPU practice if necessary

MetCon

4 rounds for time of:

- 5 muscle-ups (set rings 6" above max one arm standing reach)

- 15 burpees (touching both rings on every rep)

*Scale to...

4 rounds for time of:

- 5 strict ring pull-ups or 15 body rows

- 15 burpees (touching 6" above max reach)

Finisher

- 4 attempts at max watts produced on Wattbike; rest as needed

Post results and thoughts to comments.

Comments

[giselle]

first time i was able to do handstand negatives

13:52/ body rows

802 was my max watts for the rides

joey: i would love that paleo cookie recipe! can you either post a link or email me? gisellevenema@gmail.com thanks!

[F3]

Hspu rx
19
16
15 lost balance
13 lost balance

6:16 Rx

mike 6:20 pull ups

[Goog]

Charles, Gaines--The GPS tracker for Droids is Sports Tracker; for the iPhone, I have heard that Trails-GPS tracker is good.

[Gaines]

HSPU: 12/12/9

Metcon: 222LBS of chewed bubble gum trying to do muscle ups, not pretty
DNF!

WattBike: 1853/1879/1888/1957

[Scott Z]

HSPU - I've got a long way to go before I can do these
Metcon: 13:02 body rows & burpee pullups
Wattbike: 1167 / 1202 / 1213 / 1267

[AaronC]

2 HSPU's for the first time in over 10 years!
WOD 9:10 PUs
1174 MAX Watts on the Bike.

[Goog]

FYI, there is a Wattbike rankings http://www.wattbikeranking.com/ranking?c=0
and Gaines ranks 7th in the WORLD.

[James]

HSPU: 8/9/7/7
Metcon: 14:36Rx felt lonely being the only one doing it Rx...
Wattbike: 1257
Gaines you are my hero!!!

[Joey the PB]

Gizelle, me and Taylor love these cookies and they are so much healthier than regular chocolate chip cookies, I have been told that I like anything though and they may be chalky for some people, especially if youre used to SUGARY GLUTEN DESSERTS YUCK!!!

http://www.marksdailyapple.com/primal-holiday-desserts/

AWESOME

[giselle]

thanks joey, i will make some tomorrow!

[Mrs Ryno]

Metcon: 7:37 w/ ring pull-ups
Watt bike: 754 :(

[Dato]

Max HSPU......0! haha.

Metcon was a blistering 22something with jumping muscle-ups.

[27]

AC, congrats! that's awesome!

James, it's lonely at the top huh? haha

Gaines... ridiculous. 40th place here we come!

Giselle, you're officially "snack mom" for tomorrow!

I did yesterday's workout:

CJ: 7,6,5 Rx at 185... yikes.
WB: 25,21,17
GHD: 24,22,19
DU: 83,78,53

[TC]

I will beat gaines by 300 watts after a tough wod. Willing to bet.

[Roxan]

Dislocated my shoulder on Monday and had to go to the doctor, get it popped back in, and am not allowed to do anything weighted for a while. Such a bummer!
Matt made up a workout for me which was suitable for a gimp. Thanks Matty!
AMRAP in 15 minutes of:
5 single arm kettle bell swings @ 26#
10 air squats
15 ab mat sit-ups
20 double unders

Finished my 12th round (right at the buzzer), as Matt predicted I would.

Watt bike: 791 - my short legs did not serve me well here...

[Roxan]

I forgot to mention, I ordered some of the quad speed jump ropes with the handle that swivels along with the regular wire ones, and coated ones. I think you will all really like the quad speed ropes. My arms do not tire out as quickly as they used to with this rope! They will be in the gym no later than Tuesday. xoxo

[SL]

HSPU: 8,4,2,5

METCON: 7:17 (scaled to strict supinated pullups instead of MU)

Wattbike: 1311, 1330, 1489, 1505

Gaines, I invited Lance Armstrong to come and get some pointers from you on increasing his max wattage output. You are the MAN!!!