5 Rounds:
5 Front Squats (155/225#)
200 Meter MAX EFFORT Sprint
*Full recovery is allowed before starting the next round.
Record times separately, for example (1:08, 1:16, 1:09, 1:10, 1:12)
Quote:
"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."
- William James
14 comments:
In an attempt to help. This type of workout is call a Litvinov. They are brutal. The front squat weight should be heavy but a weight you can do all five reps. Think heavy as you can go and string them. Then it is literally a MAX effort sprint...like Jason Vorhees is chasing you sprint. Most people that do these do not truly take a full recovery but you must. 90 seconds is NOT enough. You should go so hard that rounds 4 and 5 scare you.
Stop thinking about what you don't have and be grateful for what you do have. When I think about all the things I am grateful for I forget about all those things I wish I did have. Makes sense right?
There is nothing worse than seeing a WOD I like being done on a Wednesday. *sigh*
Blog action early, I like it.
6:00
King@165 1:01 1:05 1:01 :57 :58
Terry(FL)@135 1:10 1:19 1:15 1:15 1:17
Michal@65/86 1:10 1:09 1:08 1:11 1:14
Mike S@115 1:10 1:13 1:15 1:15 1:10
Rachel@125 1:09 1:08 1:07 1:10 1:04
King-Way to set the standard for the rest of classes. 1st by choosing the right weight and 2nd by crushing the sprints!!
Terry-Awesome job correcting the front rack in order to keep a more upright position
Michal-I like that you did 2 round and then decided that you could do a little more weight
Mike S- if people were the definition of words you would certainly be "Determination"
Rachel- Thank you for taking a newer member under your wing and showing them the ropes. That is what community is all about.
Christ #73 1:42, 1:39, 1:42, 1:41, 1:37
Kara #85 1:40, 1:50, 1:50, 1:50, 1:46
Bre #105 1:24, 1:19, 1:23
Diane #155 1min Airdyne
Jackie #95 1min Airdyne
Lizzie #60 1:13, 1:15, 1:10, 1:16, 1:10
Darcy #63 1:15, 1:29, 1:33, 1:32, 1:36
Allison B. 1:17, 1:27, 1:26, 1:26, 1:21
Fugo #65 1:35, 1:24, 1:28, 1:30, 1:25
Most important lesson of the day... You all need to watch Magic Mike.
Nice to meet you Darcy!
Weirdest fact learned today...Paul has a crush on magic mike
That wod was horrible, in a good way! I almost quit, after round 4 it all hurt so bad. All that pain and not even 7 minutes of work.
12n
Pam 1:12, 1:10, 1:06, 1:02, 0:57 @ 103#
Audrey 1:22, 1:21, 1:18, 1:18, 1:11 @ 83#
Gavin 1:00, 0:59, 1:03, 0:58, 0:56 @115
Diane 1:15, 1:16, 1:15, 1:17, 1:17 @ 53/45s Airdyne
Nice work nooners pushing your fastest time on the last haul. Racing Gavin got Pam under 1 minute. Gavin wins an award for 'best recovery'.
Paul likes the movie magic mike, but his real crush is on Big D. Rick.
Steph that was obvious. .Also we had a class full of women and he was the only one that saw it..
4:30
Justin R 145# 1:03, 1:05, 1:04, 1:03, 1:04
Alex 75#? :56, 1:01, 1:06, 1:10, 1:09
Jill 105# 1:05, 1:13, 1:13, 1:17, 1:06
Anne Br. 78/83# 1:20, 1:05, 1:05, 1:06, 1:01
Travis 165# 1:30, 1:20, 1:18, 1:21, 1:20 (last four row 250m)
Kate F 1:18, 1:47, 1:46, 1:33
Giuls 125# 1:10, 1:15, 1:17, 1:24, 1:22
Regi 95# :59, 1:02, 1:05, 1:06, 1:03
Marci 53# 1:12, 1:22, 1:18, 1:18, 1:14
WW 125# 1:09, 1:04, 1:02, 1:05, 1:02
5:30
Jason I. ??# 0:59, 0:59, 1:02, 1:04, 0:55
Rebecca ??# 1:12, 1:16, 1:14, 1:12, 1:08
Jeff 185# :57, :58, 1:00, :58, :55
Josh 105# :56, :59, :57, 1:01, :52
Tim H 1:14, 1:07, 1:13, 1:12, 1:10
Shawna 80# 1:25, 1:26, 1:30, 1:27, 1:24
Kelsey ??# 1:03, 1:02, 1:13, 1:18, 1:11
Ditty 85# 1:11, 1:20, 1:22, 1:14, 1:05
saw some sweet intensity during these intervals and some awesome negative splits. Nice job to those who used appropriate weight and for Travis for scaling by changing the METHOD by rowing due to some sciatica and for the class to come around and cheer on his finish.
6:30
Nick C 165# 0:59, 1:01, 1:06, 1:01, ??
Sarah 63# 1:08, 1;04, 1:04, ??, ??
Conn 135# 1:03, 1:04, 1;03, ??, ??
Franciso ??# 1:08, 1:16, 1:30, 1:??
Matt 165# 1:15, 1:14, 1:17, 1:19, 1:??
Miranda 160# B/S 1:20, 1:13, 1:14, 1:26, ??
Class I apologize! When I took the picture of the board before I left I didn't notice that the event borad was in the way! Can you find it your heart to forgive me ;)
Welcome to the Wednesday 6:30 class Franciso! This dude is like lightning in a bottle he has so much energy, and is a great addition to the class! Also a special thank you to Miranda for leading us through a nice squat stretch sequence before class- I learned a few new things
7:30
Man-Calves 165# 0:53, 0:59, 1:00, 1:04, ??
Steph C 65# 1:07, 1:07, 1:06, 1:05, 1:03
Sue 55# 1:14, 1;22, 1:17, 1:18, 1;15
Great work everyone 6;30/7:30, this workout was short, explosive and exhausting both physically and mentally, and you ALLbrought it this evening! Be sure to be mindful of where your weight is when your squating. I saw a lot people favoring their toes on these front squats tonight. Loosen the calves right Matt B?
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