Two WODs for Wednesday. Do in whatever order you want.
Challenge WOD #3:
"Sam I Am"
For time:
100 x Fist push-ups
75 x 95lb SDHP
50 x Ring Dips
25 x 45lb weighted pull-ups
12 x HSPU
...then, Challenge WOD #4 (whenever you want to do it, immediately following the other WOD, at lunch, at dinner at 2am when your wife kicks you out of bed for pulling a covered wagon trick, whenever):
"Lynne"
Max Reps, 5 rounds. No time component. Rest as needed btw rounds
BW Bench
Pull-ups
Post combined number of reps and Bench load to comments.
Remember, even if you're on the right track, you'll get run over if you just sit there.
Tuesday, July 22, 2008
Wednesday - 07232008 - Challenge WOD #3 & #4
Subscribe to:
Post Comments (Atom)
29 comments:
sam i am: 21:32 as rx'd
Way to groove it bruce.
i love the groover that's awesome..
good laugh...
Lynne @ 200lbs
Bench / Pull-ups (Strict)
Round 1: 9 / 10
Round 2: 9 / 11
Round 3: 9 / 13
Round 4: 10 / 14
Round 5: 10 / 15
Total: 110 - weak sauce, I know.
I had to do a reset after round 3. I took a little too long in between sets and my chest locked up on me. I got the bar down to my chest, felt my muscles contract and couldn't move the bar at all. Once I stretched, things went fine, but it was surprising.
nice work tom! jake, did you do lynne yet? i'm wondering how stinking hard it's going to be after Sam I am. this is the most crazy week ever! LOL
Sam I Am: 20:55 as rx'd.
I'm not sore, but I'm fatigued.
well done groover!
and nice job on the lynne, don't kid yourself, there is no weak sauce in 110. especially getting better with each round.
No, it's weak sauce. You will be getting 100 reps out of your pull-ups alone. I need to be getting at least 150. Minimum.
Where is everyone? Did the sandbag bruiser kill everyone?
i'll be doing Lynne tonight, followed by sam i am. i did unworthy last night in 16:01. i put your 23 min time on the board and looked at the whole time! great motivation man, thanks.
just finished Lynne @ 205lbs
Round 1: 22 / 30
Round 2: 21 / 26
Round 3: 19 / 17 heart rate was crazy high for some reason
Round 4: 16 / 25
Round 5: 15 / 21
total: 212
As usual, you're a beast. I will catch you someday, but that's a lot of ketchup.
that is a lot of ketchup. holy crap man! you better be going to the games in 2009.
just don't break your ankle again.
thanks guys! crossfit games is the goal. i just picked up some more weight. i now have 645lbs of total weight. that is my new deadlift goal. we'll see if i can get there.
my vote is that we all plan for the games in 2009. i know i want to, tommy is in. i don't know about everybody else. But i think naylor has a serious chance to get in the top 10 and even challenge and we can't have him being all studdly and winning without a crew.
hopefully the format is the same and we can all just enter and get in easily, i think there will be piles of people wanting to get in this coming year.
yeah it makes me a little nervous. especially when you start seeing NFL guys getting on the bandwagon.
Naylor, when you started, what was your total score and first times on some of the WODs, if you can remember?
the nfl guys fell on their face this year. welbourne could barely do a pullup or a burpee. watchout if the running backs enter though...
exactly! i used to work out with a guy who plays corner back for georgia tech last summer. watched the freak squat over 500lbs and he couldn't have weighed more than 175
well, you're one of the freaks..... i hope you have a goal of getting in the top 10. you've got the ability to finish there.
do you have access to a treadmill?
not really. why? tabata runs or something?
yes, tabata treadmill runs would take you over the top, they're the secret ingredient.
what about just sprints? does the treadmill, at speed, just make that much difference?
what about just sprints? does the treadmill, at speed, just make that much difference?
no comparison. the treadmill tabatas are like none other, you can't even compare them with tabata squats, pullups, pushups, situps. the tabata on a treatmill is scary, i'm afraid of them, literally, there is no worse wod. but none better for anaerobic training. everything is easy compared to them.
12% incline, 10 mph is the goal. you start at 8 mph at 12% incline and slowly increase, but with your training go for 9 mph at 12% incline and increase them to 10 mph eventually.
they really are killers, but they take you over the top. i'm planning on adding them into my routine this winter sometime after i gain a bit of strength. seriously for you it's what you need to win the games. people laugh them off and think that they are at the level of the tabata mashups or tabata something else, but after doing them training for the 50 miler i was humbled by them and gained great respect for them. in my opinion there is no better wod for 3 minutes and 40 seconds that will take your cardio level to a whole new world.
lynne:
bench/pullups
11/21
11/22
11/23
10/20
8/20
total of 137
as you can see i bonked again at round 4, doing this on the same day as the 'monsoor' probably wasn't the best idea.
make that 157, i can't count, ......brain's fried. too many wods in one day....
you were supposed to do them when prescribed. maybe you should talk with Big Bird about that.
that is, talk with my Big Bird about that.
i am big brother, i can do them as desired. besides i have cookie monster on my team and you don't want to mess with him.
Post a Comment