Turkish Get up
take 15 minutes to get to a 1 rep max on both sides (R/L)
then for time complete three rounds of:
5R/5L Kettlebell rack step-up (21/25")
10 R/ 10L Turkish Get-up Sit-up
20 Kettlebell swings
Coaches notes:
Use a weight according to level and ability. For the exercises in the WOD, the athlete can use a different size Kettlebell if necessary. KB rack steps - KB will be held in the rack position and athlete will step up on the indicated box.
Quote:
"If I miss anything about the sport, it's the camaraderie of old teammates."
-Bo Jackson
Results:
Paul F 11:22 - 45#/18#
Jay E 16:05 - 100#/70,55
Klutch 15:20 - 53#/45#
Kim G 16:16 - 35#/26,44
Rebecca S 12:57 - 40#/26#
Roni 14:02 - 36#/20#
Gina 14:26 - 30#/20#
King 12:41 - 60#/35#
Alanna 14:00 - 25#/18#
Allison 7:35 50/35
Sy 11:35 45/26
Arin 10:36 25/35/18
Heather 11:42 35/35/26
Steph 11:25 65R,45L/35
Tidmore 10:36 45/35/55
Nick 9:55 50/35/45
Mike W 12:35 45/35/44
Sarah W 16:16 25/18/26
Becky 10:10 25
Lisa A 12:50 35/25/35
Jessie 13:12 35/26
Pam 9:48 (1rm?)/ 18
Mike P 60R 55L 14:27 45/55
Denise 50R 40 L 18:14 35/25
Brian R 85R&L 15:38 45/35
Erika 35 R&L 15:39 35/25
Conn 70 R&L 14:25 53/44
Borden 70R 53L 14:54 53/44/35
Derreck 53 R&L 18:05 53/45
Kate FM 30R 26L 17:09 26
Stacie 30R&L 17:24 26 17box
Manisha weights? 14:30
Melissa S 35R 30L 20:28 26/20
Paul S 80R 70L 16:10 70/53
Sarah J 40 R&L 13:50 26/20
Rachel R 35 R&L 10:51 35/20
Nina 55 R&L 11:47 53/24 24box
John C 95 R&L 12:51 55
Kathryn 35 R&L 18:37 35/26
Kathy weights? 14:30
Kay 65R 60L 18:50 35
Faby 80 R&L 16:17 55
Al 70 R&L 17:07 45
Matt O 45L/45R 11:30 (35)
Tim H 53L/45R 16:19 (26# 2 rounds)
Flounder 60L/45R 16:34 (35#)
Mark B 50L/50R 13:24 (35)
Sandy 35L/40R 14:10 (26)
Oleg 65L/65R 14:20 (45)
Ben 50L/55R 16:07 (35)
Kyle 18:25 8#/13# swings 13"
Brie 30R/26L 12:44@26#
Rob Ph 70/70 12:59@44
Byrnsie 97/70 16:18@55
Nate 80/70 14:48@55/35
Mel 44/44 12:07@26/35
Chris 45/45 11:23@35/26
Roman 60/60 15:18@45
Results:
Paul F 11:22 - 45#/18#
Jay E 16:05 - 100#/70,55
Klutch 15:20 - 53#/45#
Kim G 16:16 - 35#/26,44
Rebecca S 12:57 - 40#/26#
Roni 14:02 - 36#/20#
Gina 14:26 - 30#/20#
King 12:41 - 60#/35#
Alanna 14:00 - 25#/18#
Allison 7:35 50/35
Sy 11:35 45/26
Arin 10:36 25/35/18
Heather 11:42 35/35/26
Steph 11:25 65R,45L/35
Tidmore 10:36 45/35/55
Nick 9:55 50/35/45
Mike W 12:35 45/35/44
Sarah W 16:16 25/18/26
Becky 10:10 25
Lisa A 12:50 35/25/35
Jessie 13:12 35/26
Pam 9:48 (1rm?)/ 18
Mike P 60R 55L 14:27 45/55
Denise 50R 40 L 18:14 35/25
Brian R 85R&L 15:38 45/35
Erika 35 R&L 15:39 35/25
Conn 70 R&L 14:25 53/44
Borden 70R 53L 14:54 53/44/35
Derreck 53 R&L 18:05 53/45
Kate FM 30R 26L 17:09 26
Stacie 30R&L 17:24 26 17box
Manisha weights? 14:30
Melissa S 35R 30L 20:28 26/20
Paul S 80R 70L 16:10 70/53
Sarah J 40 R&L 13:50 26/20
Rachel R 35 R&L 10:51 35/20
Nina 55 R&L 11:47 53/24 24box
John C 95 R&L 12:51 55
Kathryn 35 R&L 18:37 35/26
Kathy weights? 14:30
Kay 65R 60L 18:50 35
Faby 80 R&L 16:17 55
Al 70 R&L 17:07 45
Matt O 45L/45R 11:30 (35)
Tim H 53L/45R 16:19 (26# 2 rounds)
Flounder 60L/45R 16:34 (35#)
Mark B 50L/50R 13:24 (35)
Sandy 35L/40R 14:10 (26)
Oleg 65L/65R 14:20 (45)
Ben 50L/55R 16:07 (35)
Kyle 18:25 8#/13# swings 13"
Brie 30R/26L 12:44@26#
Rob Ph 70/70 12:59@44
Byrnsie 97/70 16:18@55
Nate 80/70 14:48@55/35
Mel 44/44 12:07@26/35
Chris 45/45 11:23@35/26
Roman 60/60 15:18@45
26 comments:
6:00am results
Paul F 11:22 - 45#/18#
Jay E 16:05 - 100#/70,55
Klutch 15:20 - 53#/45#
Kim G 16:16 - 35#/26,44
Rebecca S 12:57 - 40#/26#
Roni 14:02 - 36#/20#
Gina 14:26 - 30#/20#
King 12:41 - 60#/35#
Alanna 14:00 - 25#/18#
First weight listed is for the 1RM, second weight is the lightest weight used in the WOD portion.Nice work today guys...lots of first timers on the TGU, you all did well...
Right? You know? Right?
Hi everyone, Don't forget there is a CMC prep class tonight at 7:30pm. Anyone can sign up for this class and will count as a regular class for the week. Sign up in MindBody if your are interested in a little adventure fun.
Paleo 101 tonight at 6:30, free for all fundis that haven't done it yet and $20 for anyone that wants to drop in. Learn more about Paleo and get your questions answered.
how are people feeling after yesterday??
P- super sore!
I'm not sore at all, just pi**ed about rope climbs. . . more skill stuff which continues to elude me.
Re yesterday....quads and hammies are smoked, glad today is a rest day...
Mike P - you could be a demon on the rope man...just need a few minutes of practice when fresh. If I had to guess I would say that you rely way too much on your arms.
Wayyyyyyyy too much arms, probably not enough flexibility too.
I only did the squats for time in an interval format and my legs are smoked. I can only imagine adding in the climbs. Yikes
My quads and hamstrings are in bad shape. I am not doing well with stairs today.
My hamstrings are way worse than my quads
Noon results:
Allison 7:35 50/35
Sy 11:35 45/26
Arin 10:36 25/35/18
Heather 11:42 35/35/26
Steph 11:25 65R,45L/35
Tidmore 10:36 45/35/55
Nick 9:55 50/35/45
Mike W 12:35 45/35/44
Sarah W 16:16 25/18/26
Becky 10:10 25
Lisa A 12:50 35/25/35
Jessie 13:12 35/26
Pam 9:48 (1rm?)/ 18
Mike P: here are my rope observations for you (and anyone else on the rope who is heavily arm reliant).
Short version: climbing the rope arms only, or relying on them a lot, is a luxury most people do not have. Ask Froning about losing the games because he couldn't use his legs properly (at all) in 2010 on the rope. There are three reasons why people burn out their arms on ropes: slow to perform the unwrap/rewrap move, flawed foot blocking, and general terror of heights leading to clinging (I suffer from this last one).
Longer version: If you look at people who are good at ropes, they are on it for as little time as possible. They either do the J wrap (super fast) or they do the spanish wrap with speed. The more time you take to bring knees to elbows and rewrap your foot block (whether you use J or spanish, either way), the more you kill grip strength. Of all the things we do, I find grip strength is something that when it's lost, it's not coming back for...a while. Like, hours.
Also, it looked to me like your foot block was unstable--it's hard to tell from the ground but toward the end it seemed like you were having trouble catching. If that's true then any coach can help you work on that--it's really about finding foot placement that works for you and everyone's a bit different. But if your foot block isn't stable, you will be forced to use up more of the grip strength to stay on the rope.
There's also a video out there somewhere that was released around the 2011 Games that showed some helpful techniques. Better seen than described.
and PS, give yourself a break. you were still recovering from Saturday.
try this link if you have a subscription to the Journal, and for 25 annually, it's worth it.
bloody hell. http://journal.crossfit.com/2010/10/rope-spanishwrap.tpl
i was so worried about the stupid captcha that i forgot the damn link.
Stairs are not fun today.
Forget stairs, walking is not fun today. My entire lower body is toast...
I was planning to WOD tonight, but couldn't because of shoulders, not legs. I don't have full range of motion for my left arm. Its from Mon + Tue. Apparently my upper body had enough!
6:30 Results
Mike P 60R 55L 14:27 45/55
Denise 50R 40 L 18:14 35/25
Brian R 85R&L 15:38 45/35
Erika 35 R&L 15:39 35/25
Conn 70 R&L 14:25 53/44
Borden 70R 53L 14:54 53/44/35
Derreck 53 R&L 18:05 53/45
Kate FM 30R 26L 17:09 26
Stacie 30R&L 17:24 26 17box
Manisha weights? 14:30
Melissa S 35R 30L 20:28 26/20
Paul S 80R 70L 16:10 70/53
Sarah J 40 R&L 13:50 26/20
Rachel R 35 R&L 10:51 35/20
Nina 55 R&L 11:47 53/24 24box
John C 95 R&L 12:51 55
Kathryn 35 R&L 18:37 35/26
Kathy weights? 14:30
Kay 65R 60L 18:50 35
Faby 80 R&L 16:17 55
Al 70 R&L 17:07 45
Sorry to whomever I may have missed. Please post your weights to comments.
5:30
Matt O 45L/45R 11:30 (35)
Tim H 53L/45R 16:19 (26# 2 rounds)
Flounder 60L/45R 16:34 (35#)
Mark B 50L/50R 13:24 (35)
Sandy 35L/40R 14:10 (26)
Oleg 65L/65R 14:20 (45)
Ben 50L/55R 16:07 (35)
Kyle 18:25 8#/13# swings 13"
Sorry!! Melanie's last comment was from me.
7:30 CMC Prep Class
Athletes ran through "The Pit" first
90 seconds max reps of each of the following:
Box Jumps (20")
Burpees
KB swing (44/26#)
Barbell Thrusters (75/45#)
30 seconds rest between each movement
Following the Pit, the athletes had 10 minutes to "rest" before performing WOD #2:
800m run with sandbag (75/35)
low crawl obstacle
over-under obstacle
400m run with sandbag
low crawl obstacle
over-under obstacle
200m run with sandbag
low crawl obstacle
over-under obstacle
Results= total reps in Pit, time for WOD 2
Diego 103, 12:56
Ken 83, 14:54
Steph B. 107, 14:05
Jeremy 102, 15:57
Jim C. 123, 12:38
Jess C. 111, 14:28
Patrick 133, 13:44
Rebecca 131, 11:06
Nick 99, 14:37
Mike P. 132, 12:44
Matt T. 90, 14:17
Nina 149, 14:45
Tidmore 118, 9:43 (last number got cut off in my picture)
Faby 139, 11:19
Great work to everyone tonight. I hope this session gave you a taste of what you will have to do on Saturday or helped to mentally prepare you a bit more!! Good luck to those of you running on Saturday!!
Congrats to Jim C. for getting another muscle up tonight too! After all that work, he still got a muscle up and Jess got it on video this time! Woot!
4:30 Class
Brie 30R/26L 12:44@26#
Rob Ph 70/70 12:59@44
Byrnsie 97/70 16:18@55
Nate 80/70 14:48@55/35
Mel 44/44 12:07@26/35
Chris 45/45 11:23@35/26
Roman 60/60 15:18@45
Nice job all around, special shout out to Byrnsie for getting that 97-pounder up, it was awesome to watch!
Donk - thanks for the thoughts!!!!! As always, much appreciated :-)
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