Wednesday September 14, 2011

Muscle-up practice of course... duh.

WOD

ROMIK

- supine hamstring stretch 2 min/side

- SMR work on calves/quads

Strength

A. 1 x max plank hold; You must stay in neutral/hollow rock position throughout.  Small deviations are okay, but if you pike your hips up as if to rest, the time stops.

B. 50 GHD situps for time

MetCon

- 4 x 400m run for time; rest 3 min

Post results and thoughts to comments.

Comments

[giselle]

plank: 2:30
ghd: 2:27

400's: 1:39/ 1:45/ 1:45/ had to leave for work

[Angie]

Overslept this morning. But craig and i will probably do this workout at the track tonight. My buns still ache from yesterday

[r]

If anyone is interested in watching the games on ESPN 2 tonight, here is the info...

The 2011 Reebok CrossFit Games are coming to ESPN2 starting Wednesday, September 14th at 8:00pm EDT (5:00pm PDT)! For 3 weeks straight, four 30 minute episodes will run each Wednesday night covering every event of the Mens and Womens competitions.

http://www.youtube.com/watch?v=N15VDc1KP4w

[Le Mike MacD]

Sprints: 1:23, 1:26, 1:32, 1:29
Plank: 2:10
GHD: Not sure

[Klempsun]

Plank: 4:00
GHD's: 2:25
MetCon: 1:19/1:23/1:25/1:25

[andrew]

Plank: 5:07
GHD: 2:15
Metcon: 1:12, 1:14, 1:19, 1:19

[Matt]

where was everyone today? scared of a little running?

[Thamar]

plank 3:00
ghd 1:44
and my second run attempts in like 2 months. jogged 2 of the 400 meters. no pain or tingeling after. so will keep on, tryin. dont want to push it. love to run

[Nick (A.K.A. Ryan Reyonlds)]

Plank 2:51
GHD: 2:05
400s: 1:17, 1:13, 1:19, 1:22
Getting slower...