Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
Kristan Clever 11:07, Annie Thorisdottir 11:29, Chris Spealler 11:44, Austin Malleolo 12:08, Laurie Galassi 12:54 (20″ box), Rebecca Voigt 13:09, Josh Everett 15:27, Michael Giardina 15:55, Ken Gall 16:36, Kevin Montoya 17:20, Karianne Dickson 19:09.
Post time to comments.
WOD Demo with Kristan Clever and Rebecca Voigt by Again Faster Equipment – video [wmv] [mov]
WOD Demo with Chris Spealler – video [wmv] [mov]
Miranda Oldroyd on today’s WOD – video [wmv] [mov]
What Doctors Don’t Know About Nutrition -New York Times
Tabata Time -Dean Somerset
Made today an active rest day and ran for 20 minutes! (Ok, 18, because the first couple of minutes were more like speed walking to warm up my freshly awakened self.) I planned on running for 15, but got back to the house and just kept going. Felt pretty good except the last minute or two… I could feel pukey coming on. My speed didn’t increase any from last week (~10mph), but I’m glad I was able to double the amount of time I was able to just keep going. Tough Mudder is looking less and less intimidating.
Home gym wod with friend. Dealing with the outside elements, nothing like throwing down in the trees, grass and fallen leaves.
Cash-in:
3 RFT
10 pull-ups
10 1-arm KB Snatch, (10 ea arm) with 1/1.5 pood
10 push-ups
Rest 5 min, then
“Annie Get Your Run On”
which was Annie as Rx’d, but we added a 300 meter hill run at the end of each 50,40,30,20,10
19:00
This was a rough one. I started out Rx’d then about 4 wall walks into the second round I decided to scale down to 6 wall walks instead of 10. Did 6 wall walks for round 2, 3 and 4 and then I felt like I still had some left in me so I did 10 for the last round. Finished in 23:03.
Then after a minute break I decided I short changed myself by scaling down to 6 wall walks. So I did another 12 to make up for the ones I skipped. So I finished the second time at around 29:30.
Today I learned more from the athletes in class than they learned from me, by far. With experience and advice from everyone we learned how to go from lying supine on the floor to standing on your feet in one powerful move. Also played around on parallettes with handstands and found new and interesting ways to scale HSPUs and wall-walks.
The WOD was incredibly deceiving. Kudos to Alex I, Alex V, and Ginga for completing it.
I found a video tutorial on the kip-up (laying on back then kipping to your feet). It was a lot of fun trying some new things today.