12.02.2010

W.O.D. 12.3.10

6 Rounds of:

Back Squat (135#/205#), 10 reps
then
In the following minute immediately after you re-rack the bar complete max rep sit-ups. Each sit-up will take one second off your total time. Score for this workout is total time less time/sit-ups completed.

Quote:
I'm a great believer in luck and I find the harder I work, the more I have of it.
-Thomas Jefferson

Results:
Rx
Rob Ph 12:11 - 148 = 9 43
Jim C 12:34 - 156 = 9:58
Cate 10:47- 223 = 7:04
Jason 9:27-111 = 7:36
Steph V 12:17-143 = 9:54
Danny 8:44-122=6:42
Mike F 10:54-132=8:42
Shawn 11:04-157-8:27
Aimee 12:08 - 191=9:07

Scale
Meghann 11:39 - 119sec = 9:40 (@95#)
Mike S 11:13 - 88 sec = 9:45 (@95#)
Kim G 11:36 - 119 sec = 9:37 (@ 95#)
Todd 12:01 - 122 sec = 9:59 (@ 185#)
Bekah 11:40 - 192 sec = 8:28 (@115#)
Donkey 13:21 - 220 = 9:41 @ 125
Brie 9:47 - 213 = 6:34 @ 65
Kelly 12:06 - 177 = 9:09 @ 15
Brian 14:23 - 224 = 10:39 @ 165
Dianne 14:13 - 175 = 11:18 @ 65
Ben 12:33-146 = 10:07 @ 95
Peterson 12:24-149 = 9:55 @ 135
Gina 13:44-113 = 10:47 @ 95 (11:51?)
Dorothy 10:17-172 = 7:25 @ 75
Shoeless 9:50-178 = 6:52 @ 135
P 12:05-243 = 8:02 @ 185
Mel 14:08-195 = 10:53 @ 95
Lindsey 10:24-154 = 7:50 @ 65
Sharon 10:57-108 = 9:09 @ 83
Olan 16:30-183 = 13:27 @ 185
Sarah S 14:22-165 = 11:37 @ 33
Sarah J 11:03-98 = 9:25 @ 45
Vivian 11:27-119 = 9:28 @ 83
Sara B 10:48-190=7:38 (100#)
Jim B 10:18-108=8:30 (105#)
Vincent 10:45-167=7:58 (155#)
Ironman 10:45-191=7:34 (95#)
Katie 11:24-122=9:22 (70#)
Melinda 10:52-170=8:02 (120#)
Rob P 11:30-126=9:24 (135#)
Miranda 10:34-182=7:32 (95#)
Chris B 10:48-135=8:33 (155#)
Rachael 11:20-156=8:44 (75#)

13 comments:

donkey said...

max rep sit ups? awesome!

Kristen SB. said...

Donkey, you will crush this W.O.D. Wish my back was feeling better so I could do this W.O.D. with you.

donkey said...

@kristen...sorry to hear your back is acting up! knee is still angry, so squats won't be to full ROM (and therefore not Rx), but i'll do what i can for those and kill those situps!

heal quickly!

Jeff said...

6:00 Early Bird results:

Meghann 11:39 - 119sec = 9:40 (@95#)
Mike S 11:13 - 88 sec = 9:45 (@95#)
Kim G 11:36 - 119 sec = 9:37 (@ 95#)
Todd 12:01 - 122 sec = 9:59 (@ 185#)
Bekah 11:40 - 192 sec = 8:28 (@115#)

Coaches note: nice work everyone! SIgnificant improvements in back squats and very consistent number of sit-ups for each round. And a special "wow!" to Bekah the Sit-up Machine for 192 situps, great job!

Dorothy said...

Nice Job Bekah!

Donkey, my hip is still recovering from the IT band problem. I am thinking about subbing shoulder presses for the squats so I don't aggravate it. But I am going to do the GHD for the sit ups since Bekah raised the bar.

Anyone else have any thoughts on possible substitutions for squats?

Anonymous said...

Dorothy, Good Mornings would be a good sub for squats. Jay E

Dorothy said...

Thanks Jay. That's a good idea. I hate good mornings more than squats. that's how I know I should do them.

Miranda said...

Damn you Dorothy! I cant do GHD's yet! Did you talk to Dr. Matthews?

Cate said...

Donkey 13:21 - 220 = 9:41 @ 125
Brie 9:47 - 213 = 6:34 @ 65
Kelly 12:06 - 177 = 9:09 @ 15
Brian 14:23 - 224 = 10:39 @ 165
Rob Ph 12:11 - 148 = 9 43 RX
Jim C 12:34 - 156 = 9:58 RX
Dianne 14:13 - 175 = 11:18 @ 65
Cate 10:47- 223 = 7:04 RX

omg, feel free to correct my math!!!!
great work everyone!

Dorothy said...

Miranda,
I have an appt with Dr Matthews next Wed.

I am having second thoughts about the GHD machine. That's a lotta situps.

Rob PH said...

Thanks for a great workout Cate!

donkey said...

dorothy...good mornings, i second that. as far as GHD, i was also going to challenge myself using it, but my knee can't handle that stress yet. so, i did butterfly situps to make it more challenging and still not stress the knee. squats i did to partial depths, maybe 2-3 inches above parallel. in restrospect i wish i'd done good mornings since i also hate them.

Nikki said...

5:30 and 6:30

Sara B 10:48-190=7:38 (100#)
Jim B 10:18-108=8:30 (105#)
Vincent 10:45-167=7:58 (155#)
Ironman 10:45-191=7:34 (95#)
Katie 11:24-122=9:22 (70#)
Danny 8:44-122=6:42 (Rx)
Mike F 10:54-132=8:42 (Rx)
Melinda 10:52-170=8:02 (120#)
Shawn 11:04-157-8:27 (Rx)
Rob P 11:30-126=9:24 (135#)
Miranda 10:34-182=7:32 (95#)
Chris B 10:48-135=8:33 (155#)
Rachael 11:20-156=8:44 (75#)