Tuesday
Nov012011
Wednesday November 2, 2011
Congrats Julie on getting your first muscle up today! ... and Charles, try not to knock people over when high fiving them :)
WOD
ROMIK
- Wall of death 2 min/side
- OHS hold 1 min
Strength
- Back squat: 1-1-1-1-AMRAP; rest as needed
Supplemental
- SL floor bridge 25/side @ 21X1
MetCon
3 RFT:
- 25 UB pullups
- 50 UB double-unders
*Rx: rest minimum needed bt sets to achieve them UB
*If you can't do the sets unbroken, you can scale to "max reps", or adjust the rep count to an appropriate one for you, or just partition the sets as needed to complete them. Your level of ability will determine which scaling option is best for you. Ask your coach in class for suggestions.
Post results and thoughts to comments.
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Reader Comments (23)
BS: 115-135-145-155-160(PR)
Metcon: 13:51
First round of pull-ups unbroken, everything else was broken up for a total of 25/50 on all rounds.
BS: 245/255/265/275/285x4
MC: 13:35 Rx
won't even dignify the cadence blog with the putrid efforts of my workout today ...
I will however let everyone know we are doing a happy hour at the Chicken Coup in Campbell on Friday afternoon - starting sometime around 4ish (perhaps even 3:30 for some) - everyone is welcome and I suggest a 3 hour "black hole" for Paleo ..or just stick to paleo margi's ... spread the word ....
BS: 185/205/225/235/255 (PR)
Metcon: 16:08
Pullups broken, 1st round 14/11, 2nd round 10/10/5, 3rd round 8/7/5/5
double-unders unbroken
BS: 295 (PR) failed twice going for 305
Metcon: Don't know time
Rd 1: PU 13, 6, 6 / DU UB
Rd 2: PU 12, 8, 5 / DU UB
Rd 3: PU 12, 6, 4, 3 / DU 44, 10, 38, 33
315 x 2
17:01 rx double unders were awful!
Strength: 185 (PR) - 195 failed (parallel/butt not low enough)
Metcon: Hurt shoulder and ankle. DND.
whoops. I meant 285/295
BSQ 135-145-155-155-160(2)
BS 315/335/355/355x6
what about the MetCon TC? ....
Phone is out of batteries...iPad also and computers at home and work both broke....plus I like to Break Dance..not people's will....?
BS: 225/235/255/275/275x2
Metcon: Not a good day for me today. I completely forgot how to do double unders. Couldn't link two together, and most of the time couldn't even do 1. It was crazy. Soooo, DNF on the metcon. Did all the pullups, but not unbroken - max set 21 on the first set.
Sully--plus since I didn't swear today I can use the same clothes tomorrow. Bonus. Plus I'm sick of these little people wods...
Metcon: 8:11Rx
BS: 245, 275, 305, 320, 305x4
Metcon: 13:05, pull ups unbroken, DUs all broken
Strength: 185/205/225/245/245x4
MetCon: round 1 - 20 UB Pullups, 50 UB Doubleunders; round 2 - 15 UB Pullups, 6-8 minutes of trying to get 50 UB Doubleunders; round 3 - 12 UB Pullups, 50 UB Doubleunders = 21:59
BS: 335# 5 Reps
Metcon: UB/UB, UB/Broken, 13 and 12/ Broken
Whatever TC, Monday's WOD was made for you.
My first blog post..about time.
BS: 205/215/225/235 (x4/x4/x4/x2 -- Alan and had a little trouble comprehending the strength sequence...)
Metcon: 13:00 (i think -- don't remember time I wrote on board); 3 rds 10 UB PU + 1 min Airdyne (ankle)
Should have scaled w/ more UB PU reps. 10 was too few.
Paleo points - 0
Did 5 reps of 165# bs
BS: 315x4
MetCon: 8:46 UB/UB, UB/UB, 20+5/UB
13:32 all broken up.