Wednesday 8 December

Amanda deadlifting

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Kevin Montoya 9:52, Dave Leys 9:55, Lucas Zepeda 10:05, Jake Cutting 10:33, Rob Orlando 10:34, Connor Martin 10:52, Kristan Clever 11:04, Alison Patenaude 11:19, Heather Bergeron 11:29,Jordan Wallace 11:49, Laurie Galassi 11:55, Kim Malz 12:30.
Post time to comments.

“Jason Khalipa Learns the Backflip” with Carl Paoli, CrossFit Journal preview video [wmv] [mov]

WOD Demo at CrossFit Brand X – video [wmv] [mov]

10 thoughts on “Wednesday 8 December

  1. 15:54 Rx + armor(20 lb.) for 1st round and 2nd 400m run

    Decided to try this with the body armor for at least one round. I’ve wanted to try a WOD with some runs in it with the body armor, not sure what that says about my mental state.

    The run was interesting… the body armor bounces and felt as if I had someone with me the whole way hitting me in the chest when I was trying to inhale. Also, the armor shifted to the right and dug into my neck a bit.

    The pullups were not terrible. I’ve done some weighted pullups strict so kipping with the armor is not too bad. Makes you focus on a good efficient kip which is a good thing in my opinion for developing that as a skill.

    Squats were not as bad as I thought they were going to be.

    I kept the vest on through the 1st round and the 2nd 400m run. Pullups felt good after taking the vest off. I focused on breathing at the best points in the pullup and that seemed to make a world of difference. If I remember right I was breathing in at the bottom and exhaling at the top. Not sure why that came to me this morning, but that seemed to make an improvement for me and I was able to do 1 or 2 sets of 15 unbroken without the vest. Maybe this is the secret sauce that Jeff, David, Hudson, and company use and now I’ve discovered it…probably not…

  2. Christina once again came to the rescue and created my own special WOD. 🙂 We are slowly bringing my hip back into the WODs. Doing therapy each day with bands has really helped A LOT!

    My time was 15:01. I didnt really try to do this for time but more to slowly work my hip.

    3 rounds:
    200 meter run
    15 pullups
    10 air squats
    15 pullups

    No pain in my hip for the first time in months!!

    Thank you so much for all of the help CFI!!

  3. 4 rounds of Bronze(sub row for run) in 13:54… finished 3 rounds at 9:40 and thought to myself “Self, you don’t want to quit after less than ten minutes, do you? You’ve got another round in ya!”. About 10 minutes after I finished though, I was thinking more along the lines of “Self, you’re an idiot. That’s the last time I listen to you!”. Thakfully by the time 12:30 rolled around I was (mostly)able to drive again ;). Thanks CFI for kicking my butt :).

  4. 15:40 Rx. This was an interesting combo. The set of pull ups after the squats were noticeably harder as the kips were not as strong after 50 unbroken squats.

  5. 13:32 rx’d
    Tried to really push myself on the squats. And it helped my time. Lots of people to chase on this one today. Patrick and David really pushed me tonight.

  6. Fun 5:15 class tonight! This was a simple yet challenging WOD. Everyone did well and didn’t let the frigid 400m runs get in his/her head.

    I tackled this at 6:30 with a ~20 lb vest and scored 13:46. Runs were sloooow. Pullups went surprisingly well despite the extra weight.

  7. 11:48 Rx’d

    Coaching the 6:30 was fun (as usual). I like coaching this type of workout when there is continuous motion and energy! Kudos to Jeff for finishing only about 1:30 minutes slower than my time with a 20-lbs vest!

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