Finally caught back up “Angie”

Pack:
Same rules apply for form.
50 Pull ups (Chin over bar)
50 Push ups
50 Sit ups
50 Squats
full range anchored sit ups

9:40

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

8 rds. I did 7 rds last time; happy to have surpassed that, especially with having done “Angie” right before.

Puppies:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

7 rounds in 14:31

I definitely was not into this today and it showed.

Big Dawgs
as Rx’d
managed 3 and 1/2 rounds in 20 mins.
i finished the 4th round with 24 mins .

one killer workout

“Angie”

Pack:
Same rules apply for form.
50 Pull ups (beginner)
50 Push ups
50 Sit ups (ab mat)
50 Squats

Time = 16:16

Puppies:
Complete as many rounds as possible 15 minutes of:
30 pound Thruster, 5 reps
30 pound Hang Powercleans, 7 reps
30 pound Sumo Deadlift High-pull, 10 reps

9 Rounds + 5 Thrusters and 7 HPCs (PR!!)

Last time I did this I got 6 rounds 5 Thrusters, 7 HPCs, and 6 Sumo Deadlifts so I made a big improvement! This showed me what a month of CF can do to my endurance as well as how much I can push myself to keep going. Today felt good and makes me want to do more . Next time I’m upping the weight.

Question:  With WOD’s like today’s my muscles feel strong enough to keep working but my respiratory system seems to have trouble keeping up.  Should I lower the weight to something that feels to light or will my respiratory system eventually be able to keep pace with my strength?

Tue 090825
Pack:
Complete as many rounds as possible 20 minutes of:  7rds
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
wow…

Sun 090927
Pack:
Complete as many rounds as possible 20 minutes of:  7rds
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
again wow…

Puppies and Buttercups:
For time:
35 Pull-ups (20 kipps then 15 jumping)
35 Push-ups
35 Sit ups
35 Squats

7:47

090927 Pack Scale 65#
Thruster -5 reps
Hang Power Clings - 7reps
Sumo Deadlift High Pull Up - 10reps

As many as you can in 20Min
8 RNDS and 5 Thrusters

frosty996 - 27 September 2009 10:23 AM

Frosty’s 38th Birthday WOD courtesy TP:

For time:

380 meter row
18 thrusters (@75lbs)
18 pushups
380 meter row
12 thrusters
12 pushups
380 meter row
8 thrusters
8 pushups
380 meter row

11:29.43

Did it outside in the shade where it was about 85 degrees so I could get some video.  Should be posting that later after I get it imported and such.

First look at the video shows I need to get some chest up queuing in the thrusters and some head up queuing for the push-ups (head is hanging down…thus rewarding me with a few bonks on the concrete).

Thanks TP!

And here’s the video: http://vimeo.com/6784024

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Rounds: 8(PR)

This is one better than last time. I started off well as I was shooting for 10 rounds but didn’t pace myself well enough as I ran out of steam at the end. This is a powerful workout for me. It gets most of my muscles going and puts a great deal of stress on them. I can say that I felt my form and range of motion have improved over the previous time at this WOD. LOVE IT!

Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

I last did this with an 85# bar and completed 7 rounds.  Well, perhaps I should’ve scaled it down to 65# to begin with…

Completed:
4 rounds of 85 pound Thruster,HPC, SDHP, then tweaked my lower back again and aggravated it further, so I reduced it down to 65#.  Completed
3 rounds of 65 pounds of the above + 5 Thrusters, 7 HPC and 2 SDHP.

Being stubborn doesn’t pay.  I was struggling to make the last round count even as my forearms were wiped out and I was out of breath; even with an aggravated something inside my lower back.  I’m fine standing and walking, and even squatting.  Sitting down and getting up, however, is a pain as I feel pinches from both sides.  I will be staying away from any forms of Deadlifts for the next week or so.  I’m really disappointed at myself for not listening to my body!  I don’t even feel like logging this one on my logsitall… Let it be a lesson learned.

TexasPatrick - 27 September 2009 08:28 AM

sophiep - 27 September 2009 07:20 AM

Hey Guys, I’m a little confused….been reading posts and am not sure whether next time it is best to decrease weight and go for more rounds???
Thanx gang

This is a metcon, therefore, avoid the slog. 

I say you should keep scaling until you’re hitting in the 15 round range.  At least scale to hit +10 rounds. Remember what GD says, most folks miss the intensity part.  5 rounds is not intense.  Hard.  Grippy maybe, but lay down and see stars intense?  I don’t think so.

So I got 8 rounds last time with 95lbs and would be hoping for 9-10 this time. Should I scale down to 65lbs where I should be able to bang out 15 rounds or so I reckon or keep it at 95lbs?

Thrusters - HPC - SDHP

5-7-10 @ 65lb.

Rnd 1 1:00
rnd 2 1:11
rnd 3 1:29
rnd 4 2:07
rnd 5 1:47
rnd 6 1:41
rnd 7 2:11
rnd 8 2:21
rnd 9 2:15
rnd 10 2:12
rnd 11 1:41

19:56

buy in: double unde practice.

Cash out after I regained the ability to walk and think: 26 double unders unbroken (rope handle seperated from the rope, or I would have snagged a few more).
My notes last time say ,“This WOD is evil.” and it still is

Got about a round and a half more this go round.

My forearms are really limiting this WOD. It’s not that the weight is heavy when static, but when it goes ballistic it feels like it doubles in weight. Plus catching the dang thing at the bottom.

Aldred - 27 September 2009 01:45 PM

Question:  With WOD’s like today’s my muscles feel strong enough to keep working but my respiratory system seems to have trouble keeping up.  Should I lower the weight to something that feels to light or will my respiratory system eventually be able to keep pace with my strength?

If you’re gasping, that’s probably about right.  Does it get worse when you let go of the bar? 

You will catch up, but sometimes it takes some fight.  Like rock and roll for 15 minutes then do everything you can to get a couple extra rounds.  It’s the middle that’s hard.

Pack:
Complete as many rounds as possible 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powercleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps

Completed 10 rounds.  Last time I got 9, so this is a minor improvement. 

Mark got 10 rounds, too, improving from 8 last time.