6/12/2009

Lunge, Pull-up, Sit-up Doom (06.13.2009)

Congratulations to our CrossFit Community for raising the $500,000.00 necessary to start up our own Risk Retention Group!

Lunge, Pull-up, Sit-up Doom (06.13.2009)
Complete the following for time:
Walking lunge 100 ft.
21 x Pull-ups
21 x Sit-ups
Walking lunge 100 ft.
18 x Pull-ups
18 x Sit-ups
Walking lunge 100 ft.
15 x Pull-ups
15 x Sit-ups
Walking lunge 100 ft.
12 x Pull-ups
12 x Sit-ups
Walking lunge 100 ft.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 100 ft.
6 x Pull-ups
6 x Sit-ups

Post time to comments.


CrossFit Endurance WOD (06.13.2009)
Swim, Bike, Run, or Row (C2)
3 Rounds of (5:00 x 3:00 rest)
Hold maximal distance possible on each of the 5 minute rounds.
Foul if you fail to match best distance each round.
Foul = 2 min max reps of Burpees

Post distances and number of Burpees if applicable to comments.


Stable News:
The pull-up cages will be done this weekend, we just need to finish hammer drilling the bases into our concrete floor. As you can see gear is still arriving in various sizes and quantities, some of which seems to have found its way to the garage until we are done renovations and set-up at the new Stable.
The first GHD arrived and I think everyone is going to love the model and manufacturer we chose (well... everyone will hate the damn thing because it will slay your midline, but you get the point).
RJ came down and helped me assemble the rowers tonight, mostly because he needed a reason not to shotgun pints of ice cream... but he also banged out his first deadhang pull-ups on the new bars and then took both rowers for their maiden voyages. Good things are happening around here and creating this new home for our athletes is something we are starting to really enjoy (stressful moments aside).
Saturday morning we are having our crew in at 5:30 am for the WOD before Mike and I head down to CrossFit Boston for a Nutrition Certification Seminar by Robb Wolf. If you can't make the early class don't stress, embrace the creativity needed to adapt the WOD to whatever constraints exist outside the Stable... I still think that the best workouts are always those that get improvised.
CrossFitters train for the unknown and the unknowable, the more you eviscerate your comfort zone the better.

I also stumbled on this excellent video about taping hands for pull-ups and I knew everyone could take something valuable away from it, enjoy. Thanks to CrossFit Davis for putting the video together.

10 comments:

211 said...

Ok
Drinks on me for anyone that actually shows up on Samys doorstep at 5:30.
Picture proof required.

Mike

JoeG said...

ah, gym closed saturday for non vampires? gotcha. no no, i'm not getting up in 4 hours to make it ;) rats. i'll just do this one at home somehow. maybe i can take my rock rings outside to the carport ;)

did do a solid few hours of climbing today again. nice. the gym has a C2-PM4 rower, some small 8 and 12 lb medicine balls, and even some paralletes, and downstairs, rings. heh.

love me my rower for warmups. very warm gym, but 1000 M in about 3:30. no record, but warm! then 500 M for amusemet. tossed the medicine ball a bit, and demonstrated wall balls.

the crossfitting experiences has made my back REALLY strong, and my hands grip nicely. now, given that i used to rock climb 5-10+ years ago 3 times a week, and for many years... i'm not used to the rigors of climbing anymore. so, i was climbing stuff that by no rights, i should've made without months of prior climbing adaptation from an otherwise cold start. sweet.

if we had had food, i'd have probably climbed until they closed, and then play with the rings and paralletes.

what's the story for Sunday/gym around 5pm ish? i'm helping do a silk rig raising around 1pm, so not sure how long it will take.

give a yell if you need work crews for building the new box out, drilling stuff, assembling, whatever.

Joe

sdaghir@gmail.com said...

Mike: I'm charging the camera right now.

Joe: I have no idea what the hell a silk rig raising is and I'm not sure it's a safe piece of knowledge to have. Either way get your delinquent a$$ in here at 5pm and slay yourself. We will be around Sunday for normal hours.
It makes me non-violent inside and more like that happy thing people talk about when you say such things about your skill/fitness level, you've been toiling away for months now and you definitely earned everything you've reaped from dedicating yourself to CrossFit.
Hard work yields milestones on the way towards elite fitness.
See you soon.

Anonymous said...

So I wasn't able to make it up for today's slaughterfest; I love this WOD. I can however say that I am going to be serving my little brohter a big glass of Kool-Aide this afternoon in our basement once his lazy ass wakes up. We'll post time and mods once we complete the WOD.


-Bert

wes hendricks said...

the place looks beautiful. Samy check out the games site, you got a pic up. Your famous!

JoeG said...

WOD: 2009-06-13 Lunge, Pull, Situp DOOM

Warmup: 800 M trot

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

found a nice tree to hang my rock rings from, perfect height for non bouncy jumping pullups.

situps against a fire hydrant, for something to push off of :>

19:05

Joe

Kevin O'Malley said...

Hey Guys,
Its Kevin from Vagabond CrossFit, just want to say what's up and samy the new gym is looking great and will have to come up for a visit.... I hope the cert in Boston went well, as I will be attending on Sunday, June 14th, 2009. Also, do you want to possibly go to the gymnastics cert in September at CrossFit Performance in CT. I have created a pretty good relationship with Ben Kelly from there and def want to attend this cert.. let me know and shoot me an email... Great Job Guys and always will keep CrossFit New Hampshire as my inspiration to create my own affiliate in a small garage... Thanks!!!

Anonymous said...

20090614

Bert - 14:12
WOD as RX'd

Bert's Brother - 13:50
100ft Walking Lunge
15 Pullups (Assisted) & 15 Situps
100ft Walking Lunge
12 Pullups (Assisted) & 12 Situps
100ft Walking Lunge
09 Pullups (Assisted) & 09 Situps



- Bertimus

Anonymous said...

Mark- WOD RX'd 17:00
Heidi- 21:33 :(

RaJ said...

WOD as RX'd 23:34