This week will be labeled as The Return. The return of Bruce Lee. We are returning to the WODs we performed the first week of June. The goal is to show improvement, any kind of improvement. It can be improvement in time, if you did the WOD as Rx'd last time, or in strength, if you couldn't do it as Rx'd last time...either way, you choose, but show the improvement.
So, without further ado, tomorrow's WOD will be:
Nancy
5 rounds of:
400m run
15 x 95lb OH Squat
Here are the results from the first week:
Naylor: 14:35 (as Rx'd)
Jake: 16:59 (45lb OH squats)
Homer: 17:48 (weight ?)
Tom: 17:59 (as Rx'd)
Berb: 20:09 (weight ?)
The reason for the "?" by Homer and Berb is because you didn't say whether it was as Rx'd last time or not...those are each of your times to beat if you "as Rx'd" it, or, in the case of Jake, his goal is to get an "as Rx'd" no matter how much slower it is.
Good luck to all and welcome to The Return...
Sunday, July 6, 2008
The Return - Monday 070708
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11 comments:
jake 17:20 as rx'd
sam 17:20(45lbs)
11 minutes flat here we come------
i love that video! i just printed out the results of the crossfit games. i'm going to do these wod's too and see how i stack up.
If you want, I say we do the Crossfit Games WOD next week(or this week if you're antsy) as a group to see where we all stack up.
next week is cool. it'll give me some time to pick up some rubber plates.
17:42 (45 lbs)
I felt an improvement in form (the 1st time with the OH squats), speed and depth of the squats.
i vote for next week. there are only 3 wods we need to do.
1) the chest bump fran
2) the 135 clean and jerk
3) the mega deadlift/burpee combo
i wish i could get some inexpensive bumpers somewhere. i about throw my arms out of the socket after the ohs....
remember it's a "Heavy Grace" 155lbs...very painful.
17:43 as rx'd (beat my old time by 5 seconds!)
Also gents i am playing Mr Mom as of tomorrow through the rest of the week. The wife and the oldest (my babysitter) are going to girls camp! Not to mention I have a final porject due this week... So I am really going to try to get them all in.
Also , don't believe naylor about the Crossfit games reps... he is just saying that to show everyone up.
i might be able to get one rep on the heavy grace. yes that's one rep. i'll try, but it may take all day long to do it.
way to finish homes. the nancy is a fun wod.
14:09 as rx'd.
I'm gassed.
Round 1: 2:20
Round 2: 2:38
Round 3: 2:58
Round 4: 3:08
Round 5: 3:02
did something different tonight...warmed up with a 400 meter run and my ankle wasn't having any of it.
did 10,9,8,7...1 reps of:
80lbs sandbag clean and jerk
ring pushups
pullups w/ 24lbs kettlebell
i'm jacked up!
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