8.04.2011

W.O.D. 8.5.11

Annie Thorisdottir - 2011 Fittest Woman up the Rope


Shoulder Press
1-1-1-1-1

3 Rounds for time of:
30 Double unders
20 Toes to Bar
10 Shoulder Press (65#/95#)

Quote:
"Unless you're willing to have a go, fail miserably, and have another go, success won't happen."
- Phillip Adams
at

18 comments:

  1. JeffAugust 5, 2011 at 7:21 AM

    6AM Early Lifters:

    Mike P. 125/21:51 (singles, 85#)
    Tidmore 100/15:22 (singles, 70#)
    Mike S. 85/18:26 (singles, 65#)
    Howard 155/12:50 (singles, sub situps, 95#)
    Kim G 53/13:08 (singles, 33#)
    Nicole S. 78/19:10 (singles, 65#)

    Good work everyone, way to stick with it through the toes-to-bar!

    ReplyDelete
  2. AnonymousAugust 5, 2011 at 8:48 AM

    This guy looks like a lock for the crossfit games - he has the attitude and the chalk use all figured out ...

    http://www.youtube.com/watch?v=wm3H0vTVP1U&feature=player_embedded

    Sam

    ReplyDelete
  3. Mike SAugust 5, 2011 at 8:59 AM

    For the record, I did the metcon at 60#, not 65#.

    ReplyDelete
  4. Stephanie VincentAugust 5, 2011 at 9:33 AM

    sam,
    I think I can beat his record for coming down a rope (if only i could get up it)! :-)
    Steph

    ReplyDelete
  5. ConnAugust 5, 2011 at 11:50 AM

    For those of you who know Borden and I, you know we have been doing a strength training program called "Starting Strength" by Mark Rippetoe for the past 6 months. If you are looking to gain strength, we highly recommend it. BUT... the only drawbacks are you cannot do ANY other workouts while doing his program and you must drink a gallon of milk a day, along with 1.25x body weight of protien. So it may not be for everyone, but the results are good. We will be back at Crossfit KOP in a few weeks, I am sure our lungs will explode, but we are looking to RX as much as possible and get back into shape. The following post are our results.

    ReplyDelete
  6. MelanieAugust 5, 2011 at 11:58 AM

    Steph, maybe your great grandfather was a Viking and that's why you kick ass on the rower!

    ReplyDelete
  7. ConnAugust 5, 2011 at 12:01 PM

    Conn:
    Gained 25Lbs
    Back Squat: 1RM at Xfit = 225lbs
    after 6 months, doing 3 set of 7 reps at 240 lbs.

    Press: 1RM was 145 lbs. Now doing 3 sets of 7 reps at 138 lbs.

    Bench Press: 1RM was 225 lbs. Now doing 3 sets of 7 reps at 205 lbs

    Deadlift: 1RM was 265 lbs. Now doing 1 set of 7 reps 385 lbs.

    Power clean: 1RM 165 lbs. Now doing 7 sets of 3 reps at 170 lbs.

    Borden:
    Gained 40Lbs
    Back Squat: 1RM at Xfit = 275lbs
    after 6 months, doing 3 set of 5 reps at 300 lbs.

    Press: 1RM was 130 lbs. Now doing 3 sets of 7 reps at 123 lbs.

    Bench Press: 1RM was 195 lbs. Now doing 3 sets of 7 reps at 189 lbs

    Deadlift: same as Conn.

    Power clean: same as Conn

    We also added in Pullup and Chin ups into the rotation at month 3.

    Just wanted to let everyone know the results.

    ReplyDelete
  8. shoelessAugust 5, 2011 at 12:05 PM

    Nice improvements. It will be good to have you guys back!

    ReplyDelete
  9. Chris P.August 5, 2011 at 12:59 PM

    nice improvements guys! I think it takes a lot of guts to step away from the "sexy metcon" with the motivation to get stronger. The amount of time to gain strength is much longer than the amount of time to get your lungs back, so I think you'll find it was worth the 6 months. And I'm sure cows' udders are thanking you across the world.

    ReplyDelete
  10. Kristin T.August 5, 2011 at 1:19 PM

    @ Conn and Borden - Nice work! Very cool to see the progress!

    ReplyDelete
  11. donkeyAugust 5, 2011 at 4:14 PM

    Found in the box: necklace. describe it and it's yours.

    ReplyDelete
  12. JeffAugust 5, 2011 at 4:18 PM

    Nooners:

    Kathleen 60#/12:24 (35#, ROM on T2B)
    Jon Sch 155/18:39 (95#, 10 T2B attempts per rnd, singles)
    Donkey 70#/16:09 (45#, T2B, singles)
    Tom H 125/ 13:56 (75#, ROM T2B, singles)
    Rachael 63#/12:45 (35#, GHD sub)

    Nice work everyone! Welcome to Jon Sch and congrats on finishing his first CrossFit WOD!

    ReplyDelete
  13. DannyAugust 5, 2011 at 5:28 PM

    Is it a pearl necklace?

    ReplyDelete
  14. Mike PAugust 5, 2011 at 5:45 PM

    @ Donkey - is it a silver saint michael's medal? I think I left it at the Box.

    ReplyDelete
  15. Jason LyonsAugust 5, 2011 at 7:52 PM

    Is it circular with a clasp? I lost mine.

    ReplyDelete
  16. donkeyAugust 5, 2011 at 8:02 PM

    430

    Rob Ph 155/7:50 (singles/GHD/95)
    Denise 73 (PR!)/12:14 (singles/TTBA/35)
    Hannah 55/12:05 (singes/TTBA/35)
    Vincent 135/10:31 (singles/TTB/95)
    Becky 60/12:35 (DUA/TTB/50)
    Shoeless 130/12:58 (singles/TTB/95)
    Lizzy 68/12:10 (doubles/TTB/45)
    Shawn 165/10:04 Rx
    Westwood 125/14:36 (?/GHD/95 DC)
    Stephanie J 45/12:35 (singles/TTBA/35)
    Will 135/12:31 (DU & DUA/TTB/95)


    530

    Christine 55/14:05 (doubles/TTB/45)
    Todd 105/14:35 Rx
    Clay 155/8:28 Rx
    Erika 60/ 13:20 (singles/TTBA/45)
    Chris S 215/13:28 (DUA/singles/TTB/95)
    Dianne 75/14:30 (singles/TTBA/33)
    Jen S 75/10:20 (DU/TTB/55)
    KSB 12:43 (DU/TTB/35)
    Ken 12:35 (singles/TTB/65)

    630

    Sam B 190 (PR!)/5:26 Rx
    Miranda 90 (PR!)/12:03 Rx
    Chris B 145 (PR!) /10:33 (singles, TTB, 95)
    Kristy T 70/9:54 (singles/TTBA/45)
    Vinny 155/7:35 Rx
    Randy S 70/16:15 (singles, TTBA, 55)
    Steph 105/16:23 (doubles/TTBA/65)


    Really terrific work tonight. Some big PRs, plus kudos to Vincent Vincent for holding the plank for 4:30, and to Sam B for holding for 4:31, just to prove he could. Way to tough it out through the heavy weights and delightful fun of toes-to-bar, gang!

    ReplyDelete
  17. donkeyAugust 5, 2011 at 8:04 PM

    @Danny: no, you left that somewhere else
    @Jason: ditto
    @Mike P: YUP. email me via FB and i'll tell you where to grab it.

    ReplyDelete
  18. UnknownMay 26, 2018 at 4:40 AM

    Thanks for sharing this valuable information. Non Rotating Ropes

    ReplyDelete