Please share rowers and bars.
On the first day of CrossFit,
my trainer sent to me
- a 100 meter Row.
On the second day of CrossFit,
my trainer sent to me
- Two 95 pound Sumo Deadlift High-pulls (65 pounds for women),
- And a 100 meter Row.
On the third day of CrossFit,
my trainer sent to me
- Three 95 pound Thrusters (65 pounds for women),
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the fourth day of CrossFit,
my trainer sent to me
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the fifth day of CrossFit,
my trainer sent to me
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the sixth day of CrossFit,
my trainer sent to me
- Six Box Jumps,
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the seventh day of CrossFit,
my trainer sent to me
- Seven Push-ups,
- Six Box Jumps,
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the eighth day of CrossFit,
my trainer sent to me
- Eight 1.5 pood Kettlebell Swings (1 pood for women),
- Seven Push-ups,
- Six Box Jumps,
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the ninth day of CrossFit,
my trainer sent to me
- Nine 20 pound Wall-Balls (14 pounds for women),
- Eight 1.5 pood Kettlebell Swings,
- Seven Push-ups,
- Six Box Jumps,
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the tenth day of CrossFit,
my trainer sent to me
- Ten Abmat Sit-ups,
- Nine 20 pound Wall-Balls (14 pounds for women),
- Eight 1.5 pood Kettlebell Swings,
- Seven Push-ups,
- Six Box Jumps,
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the eleventh day of CrossFit,
my trainer sent to me
- Eleven Jumping Air Squats,
- Ten Abmat Sit-ups,
- Nine 20 pound Wall-Balls (14 pounds for women),
- Eight 1.5 pood Kettlebell Swings,
- Seven Push-ups,
- Six Box Jumps,
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row.
On the twelfth day of CrossFit,
my trainer sent to me,
- Twelve Double-unders,
- Eleven Jumping Air Squats,
- Ten Abmat Sit-ups,
- Nine 20 pound Wall-Balls (14 pounds for women),
- Eight 1.5 pood Kettlebell Swings,
- Seven Push-ups,
- Six Box Jumps,
- Five Burpees,
- Four Kipping Pull-ups,
- Three 95 pound Thrusters,
- Two 95 pound Sumo Deadlift High-pulls,
- And a 100 meter Row!
M-95# Thrusters and SDLHP/20# WB
W-65# Thrusters and SDLHP/ 14# WB
Compare to Dec. 15, 2010
Wear your holiday-themed sweaters to class for this one!
38:25 (37#, rr’s, 18″, knee pu’s, 35#kb russians, 6#wb, 3xsu’s)
this was a long one, thanks Chris!
32:46 (37#,rrs, 18″, knees, 25#, 10#)
Oh my. Not the workout to do after being sick and lying around for two weeks. I’m glad I came to the gym yesterday.
I will need to make this up (in holiday regalia) when I come back to town!
Meanwhile, at Feral Crossfit:
5 rnds for weight of unbroken Bear Complex:
65,70,75,80,85#
1 rnd = 7x (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
You can’t put the weight down during a round (i.e. must complete an unbroken set of 7 bear complexes) except for a touch-and-go on the PC. Dropping before completing voids the round, but you can take rest as needed between rounds. Increase weight each round.
also, “warm up” of Tabata Wall Balls @ 14#… lowest round was 8 reps
Oooh, I like this. Might do that tomorrow!
32.54 – rr & counted du attempts (actually got at least 6!!!), all else rx
Mick – 33.10 (rr, 37# sdhp & thrusters, 20# kb, 18″ box, ran last 2 rds instead of rowing)
Oh, and someone picked up my Santa hat by mistake so if you find yourself with an extra, please let me know!
sorry Sam, I’ve got it. I’ll bring it monday.
No worries! Have a Merry Christmas 🙂
26:02 rx – run instead of row. took my sweater off less than halfway in but it was still damp 🙂
Shoulda finished with the sweater! Merry Christmas!
21:33 Rx – 5 minute improvement over last year!
31:28 RX in Santawear.
I wish I could have seen this in action! You’re a good sport, Kevin 🙂
haha, you would have seen the “check engine” light come on at about the “8th day”
32:32 (57# SDHP/Thruster, red band PUs, 10# WB)
:32 slower than last year, but pretty much every movement was heavier/closer to Rx. I also got really excited for a second and thought I’d beat my old time, but then I realized I was reading Joe’s post under my name. Joe’d again!
28:23 @77# and 16#WB
22:40 rx ( run)
26:20 rx
35:35 (mostly 59# bar, 24″ box, rest rx yay)
30.48 rx (67#)
@Crossfit Estero, open gym:
36:25 (45# SDLHP/T, RR, 24″, KPU, 30# KB, 10# WB) – rough. had to fight w the erg for a bit, and a little slow from the DB thrusters yest. still glad i found a place to do it though 🙂
32:14 Rx
good one.
29:55
57# bar
12# wb
jump. pull ups
34:17 rx, run instead of row
2:53 better than last year! woo!
31:19, 9 seconds faster than last year and with all heavier weights! (57#, redband PUs, 35# KB, 10# WB)
29;23 Rx. Exhausting
28:49 rx. Thanks for chasing my little man around Chris !
Of course Alex, he’s a blast! Happy Holidays!
22:00 rx
30:33
30:44 (57# bar, 12# wb, ring rows, run instead of row)