19 thoughts on “Wednesday 10 March

  1. Im freak’n pumped about this workout. Cant wait for tomorrow. I think this will be one of those workouts that doesnt look so bad on paper, but is gonna be a killer about round 6.

  2. it felt good to be back doing WODs. even though i got my ass kicked. Cant wait until i actually put forth the right effort to get back in shape and see the results.

  3. Gonna try to make it in for this one. Woke up this morning though and had a hard time extending my right arm. Still trying to get over Saturday’s workout. I guess ill see how I feel tomorrow.

  4. Nice to see a larger group in the morning classes now. Helps with the energy & pump vibe during the workout.

    Did this as prescribed in 20:31.
    The first and last set were unbroken, if I remember right.

    I got some of my splits:
    1st round – 0:53
    4th round – total time 06:50
    5th – 2:35
    6 – 2:23
    7 – 2:19
    8 – 2:24
    9 – 2:32
    10 – 1:28

    I broke up the reps into sets of 5 to take a quick breather. The pushups would get much harder that last set of 5 for reps 13-15 of the round. Goal was to keep the breaks as short as possible without letting myself get to a failure point with the movement.

  5. Morning class, nice job on this workout! I had to give a few speeding tickets to some of the ladies this morning. Apparently, they are still on the “high” from watching the Games this weekend. I like the mentality but we have to remain smart. I believe they were appreciative of my advice to scale the load on about round 5 or 6. Great work! I am glad to see everyone motivated.

    Scott, the next Fundamentals is this weekend.

  6. I appreciated the advice very much! Thanks David!

    I also scaled:
    65 lbs, Time 23:46 pretty close to Melissa F and 6sec ahead of Jeanette! I gotta catch up to these girls!

  7. 24:16

    The dead lifts were all good but the push ups slowed me down, No pain in the shoulders which is great.

    I like to call this the Phantom Shithead WOD.

    Cranberry Muesli
    2 servings 2/3 cups each

    * 1/2 cup low-fat plain yogurt
    * 1/2 cup unsweetened or fruit-juice-sweetened cranberry juice (unsweetened is very very tart)
    * 6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
    * 2 tablespoons dried cranberries
    * 1 tablespoon unsalted sunflower seeds
    * 1 tablespoon wheat germ
    * 2 teaspoons honey
    * 1/4 teaspoon vanilla extract
    * 1/8 teaspoon salt

    Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day. I usually make it right after dinner so it is ready in the morning

    Per serving: 209 calories; 4 g fat (1 g sat, 1 g mono); 4 mg cholesterol; 37 g carbohydrates; 8 g protein; 3 g fiber; 190 mg sodium; 266 mg potassium.

    Nutrition Bonus: Calcium (15% daily value)

    2 1/2 Carbohydrate Serving

    Exchanges: 1 starch, 1 fruit, 1/2 other carbohydrate, 1/2 fat

  8. Tackled this one on my lunch…This WOD was very challenging! But I think the hardest part was warming up and loosening the soreness out from the past couple of days..

    15:19 Rx’d

    Much needed rest day tomorrow…See you on Friday!

  9. As Rx’d 15:21. Really liked this one, two of my favorite movements. Just wish it had burpees too.

    Won’t be able to workout again until next Wednesday though. I feel like my times would improve a lot more if I didn’t have to go to the field to train all the time. Luckily this is the last time I’ll go to the field till May.

  10. As Rx’d 20:24 with my boy Erik saying very mean things to me. I can not wait to come home to Madison this May and check you guys out!

  11. Found a CrossFit Football WOD that addresses one of my weaknesses (absolute overhead strength) from Monday:

    AMRAP 15 minutes
    5 Any Way Overhead – 185 lbs
    10 Push Ups
    15 GHD Back Extensions

    4 rounds even

    185 lbs was probably too much, but I knew it was a high % of my 1RM going in. Just wanted to see how things went. Had to go to singles starting in round 2. The WOD description allowed me the use of a rack, but twice I had to drop the weight and power clean it back to the rack. That sucked. The WOD was essentially rounds of 3 minutes of me doing push and split jerk singles followed by 1 minute of fast and furious pushups and hip extensions. Very different. I hope it’s very productive.

  12. 22:34 as RX’d. Realizing that pushups is a big weakness for me right now. It really screwed up my Cindy time a few weeks ago, and now this. Need to work on chest strength the next couple of weeks. Deadlifts were not too bad, but I was sore from the 275 DL a few days ago. Actually, I am very disappointed with my WOD today, but I will hit it hard after a rest day tomorrow. I need a break! See you all Friday.

  13. I really like pushups, so I was looking forward to this WOD. I finished in 19:19. Started sucking wind in round 4. My grip started to suffer, which shocked me on the light weight. But the ol’ hook grip kept the hands glued in place. Was a good night at Impulse….I love the encouragement I get there during my workouts.

  14. Great night classes. Highlights: Melissa N. achieved her goal tonight by one minute and two seconds 🙂 It was great to see everyone really push through on this one. I need to formally apologize to everyone I yelled at to get another push-up. After the 6:15 class I tackled this WOD and it was extremely difficult. Push-ups were the worse part. After 7 rounds I just wanted to stop. Thanks to all the people who stayed and pushed me through on this one… you guys made all the difference! A lot of fun tonight at CFI!

    Time: 15:28 RX

  15. 29:01 (9 rounds before David cut me off due to time)

    First time I do a workout as prescribed!!! My time (and doing all 10) would have been better if I had not paced myself so much at the beginning with the Deadlifts. Next time balls to the wall from the beginning.

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