W.O.D. 11.6.09
Death by Pull-up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. When you finally get to a round where you fail, start back at 1 clock goes for 20 min total.
Death by Pull-up
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. When you finally get to a round where you fail, start back at 1 clock goes for 20 min total.
(compare to 3.16.09)
Strength:
Split Jerk
*work on form, only progress in weight to a 1RM if your form is spot on!
Video:
Training the Muscle-up with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Quote:
"Confidence doesn't come out of nowhere. It's a result of something... hours and days and weeks and years of constant work and dedication."
-Roger Staubach
Results:
Aimee 16 full+10 for a total of 146+6=152
Sam 14 full+10 for a total of 115+5=130
Steph (jump) 13 full+9 for a total of 100+21=121
Nick (jump) 18 full+18 for a total of 189
Lisa 13 full for a total of 91
Todd 12 full +9 for a total of 87 +28=115
Jason 13 full + 11 for a total of +28=130
Ray 9 full + 3 for a total of 48 + 50=98
Jeff 13 full + 7 for a total of 98 + 28=126
Dorothy (black) 9 full + 4 for a total of 49 + 36=85
Plentus 18 full + 15 for a total of 186 + 1=187
Jim C 11 full + 3 for a total of 69 + 36=105
Westwood 9 full + 5 for a total of 50 + 29=79
JZ 12 full + 9 for a total of 87 + 28=115
Gina (black) 8 full + 7 for a total of 43 + 66=109
Kel (green) 12 full + 5 for a total of 83 + 28=111
*K-Ditty (blue) 10 full + 10 for a total of 65 + 81=146
Joe 11 full + 6 for a total of 72 + 36=108
Swine 16 full + 15 for a total of 151 + 6=157
John 18 full + 13 for a total of 184 + 1=185
Mike F 8 full + 6 for a total of 42 + 41=83
Han (blue) 6 full for a total of 21 + 40=61
Rob 13 full + 5 for a total of 96 + 21=117
Fergs 9 full + 8 for a total of 53 + 20=73
Jill 8 full + 7 for a total of 43 + 66=109
Meg 10 full + 8 for a total of 63 + 27=90
Nikki 16 full + 9 for a total of 145 + 6=151
Jerry 10 full + 5 for a total of 60 + 25=85
*There were only 9 rounds left after failure for a maximum of 46 so you may have kept doing more?
Strength:
Split Jerk
*work on form, only progress in weight to a 1RM if your form is spot on!
Video:
Training the Muscle-up with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Quote:
"Confidence doesn't come out of nowhere. It's a result of something... hours and days and weeks and years of constant work and dedication."
-Roger Staubach
Results:
Aimee 16 full+10 for a total of 146+6=152
Sam 14 full+10 for a total of 115+5=130
Steph (jump) 13 full+9 for a total of 100+21=121
Nick (jump) 18 full+18 for a total of 189
Lisa 13 full for a total of 91
Todd 12 full +9 for a total of 87 +28=115
Jason 13 full + 11 for a total of +28=130
Ray 9 full + 3 for a total of 48 + 50=98
Jeff 13 full + 7 for a total of 98 + 28=126
Dorothy (black) 9 full + 4 for a total of 49 + 36=85
Plentus 18 full + 15 for a total of 186 + 1=187
Jim C 11 full + 3 for a total of 69 + 36=105
Westwood 9 full + 5 for a total of 50 + 29=79
JZ 12 full + 9 for a total of 87 + 28=115
Gina (black) 8 full + 7 for a total of 43 + 66=109
Kel (green) 12 full + 5 for a total of 83 + 28=111
*K-Ditty (blue) 10 full + 10 for a total of 65 + 81=146
Joe 11 full + 6 for a total of 72 + 36=108
Swine 16 full + 15 for a total of 151 + 6=157
John 18 full + 13 for a total of 184 + 1=185
Mike F 8 full + 6 for a total of 42 + 41=83
Han (blue) 6 full for a total of 21 + 40=61
Rob 13 full + 5 for a total of 96 + 21=117
Fergs 9 full + 8 for a total of 53 + 20=73
Jill 8 full + 7 for a total of 43 + 66=109
Meg 10 full + 8 for a total of 63 + 27=90
Nikki 16 full + 9 for a total of 145 + 6=151
Jerry 10 full + 5 for a total of 60 + 25=85
*There were only 9 rounds left after failure for a maximum of 46 so you may have kept doing more?
Yay it's an arms day! You know what that means... Perfect day for a run! I'm gonna head out for a 3 mile run/jog at 5:45, so anyone who wants in can take the 4:30 or 6:30 class. Let me know who's interested. All speeds welcome!
ReplyDeleteLol and I don't knowwhy suddenly blogger is calling me Nicole... This is Nikki
ReplyDeleteCount me in Nicole/Nikki or whoever you are (insert spooky music)
ReplyDeletehi everyone! miss you all! can't wait to get back to the box.
ReplyDeletei can't time myself here, but i am using the traveling wod's to get work outs in everyday...although its hard to find room. they do have a concept 2 rower...so bring on the rowing...yuck.
ps - it's hard keep your balance with the motion of the boat!!
Oh Jen we feel so bad for you on the boat!! haha
ReplyDeleteOMG...i didn't expect the death by pull-up wod to cause full body soreness!! Using that big ole band to do hybrid jump/band pull ups worked the hell out of my ass and legs (in addition to shoulders, back and arms)! Its ok tho ...i like the burn...i makes me feel acomplished! :-)
ReplyDeletenikki, you can change blogger to call you anything...i think in profile settings.
I read that and I wondered why Nicole wanted to go on a 3k run when she hates running. LOL. It would have been like me saying the same thing. Things you never expect to hear.
ReplyDeleteHAHA Jason! When I read that I was like I didn't type that and couldn't think of who the other Nicole was?!?! I thought someone was up to something.
ReplyDeleteSushi by yourself is just not as fun!
ReplyDeletehttp://www.youtube.com/watch?v=Z_vAjrun5JE&feature=player_embedded
ReplyDeleteYou may have watched this already...primaldelphia...check out the leap frog :-)looks like s fun warm up
Jason, did you bring the cooler on wheels full of Lionshead for Sushi for one?
ReplyDeleteI did the Sushi for one thing in Baltimore a couple of weeks ago. You're right, not the same. I ordered up some Saki and had a party with the Sushi chef who could not speak English at all. The dude hooked me up with some awesome extra stuff. We drank 4 carafes of Saki. He was smashed. It almost degraded to Samurai Karioki dinner.
Stephanie,
ReplyDeleteI hear ya! I am wondering how I am going to get dressed tomorrow. Just typing this is hurting. Gotta love it. Much better than having a sore ass from sitting on it all day!
It must be 46 then. I didn't actually figure it out. Oops!
ReplyDelete