**Deadlift 3-3-3+ will be pushed back to tomorrow to facilitate a better logistical flow and ensure the quality of training for those attending the PM sessions...'What?', you ask.
Well, comrades, we seem to have an entire 'platoon' of Noobs currently sipping the kool-aid in our Intro Course.
Warm-up Drills (03.12.2012)
Run 800m
12-9-6 reps each of
KB Swings (24/16kg)
Hollow Rocks
Clapping Push-ups/Push-ups
-Shoulder Mobility
-Samson Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch
''Back Squat Ascension Ladder'' (03.12.2012)
Every minute on the minute execute the prescribed number of Back Squats (135/95lbs). On the first minute perform one Back Squat (135/95lbs), on the second perform two Back Squats, on the third minute perform three Back Squats... Continue climbing up the ladder in this manner until the number of Back Squats can not longer be completed in the one minute window of time allotted.
Notes: Rx'd Back Squats today are at 135/95lbs respectively; scale loads as needed.
Post loads/rounds (minutes) completed to comments.
''Helen's OCD'' (03.12.2012)
4 Rounds for time of
Run 200m
21 x 'Unbroken' KB Swings (24/16kg)
12 x 'Unbroken' Pull-ups
Post times to comments.
Burpee Challenge (Optional)
69 x Burpees
Notes: This is really getting lonely and tedious.
Mobility WOD
CrossFit Endurance WOD (03.12.2012)
''Tempo Hill Climb 80-85%''
Swim: 20min, add T-shirt for drag.
Bike: 30min Hill Climb, 4-8% ave grade.
Run: 25min Hill Climb, 4-8% ave grade.
C2: 20min, Damper between 6-8, hold WATTS @ 50-120 above your body weight.
Post times to comments.
Back Squat Ascension Ladder: 12 @ 95lbs.
ReplyDeleteHelen's OCD: 17:44 w/red band
Back Squat Ascension Ladder: 14 @ 135 lbs.
ReplyDeleteHelen's OCD: 17:30
Bob
The hollow fulfillment Garage WOD from this morning before Mint came to pick me up...
ReplyDelete4 Rounds for total working time (w/3:00 rest btwn) efforts of:
200m Speed Hobble (treadmill)
21 x Hang Muscle Snatch (L)
21 x Hang Muscle Snatch (R)
12 x Deadhang Ring Pull-ups
Total time elapsed during all 4 Rounds 17:33
Finally took advantage today and officially returned to slaying and training with our crew! Severe modifications and creativity will probably be a daily thing for me for now but I could care less it was so goddamn nice to be down there and see everyone... I've been alone with my beard (this one's name is Louis) for way to long.
Back Squat Sets (One minute on x time remaining, if any, and an additional minute of rest before the next effort)
15 x 45lbs
15 x 135lbs
12 x 135lbs
13 x 135lbs
Nice work Filipe! Thanks for keeping me moving through the squat sets.
''Helen's OCD''
2 Rounds for time of
Run 200m
21 x KB Swings (24kg)
12 x Pull-ups
10:01
Thanks for keeping me company outside, Mr. Edamame.
''Back Squat Ascension Ladder''
ReplyDelete13 (thanks to Mint :p)
''Helen's OCD''
16:10
Samy, nice to see you and your beard! :)
He's back ladies and gentlemen!
ReplyDeleteBack Squat Ascension Ladder: 10 complete rounds @ 135 lbs.
Helen's OCD: 16:18 w/ blue band.
~Chase
Back Squat Ascention Ladder: 10 rounds
ReplyDeleteHelens Trumpet: 18:59
Samy - the words you have to type in at the bottom are getting too hard. This is my 4th attempt
5th
Back squat ascension ladder: 7
ReplyDeleteHelen's OCD: 16:59
M2
Back squat ascension ladder (155#)
ReplyDelete11 rounds complete
Helen's OCD
12:36
Back Squat Ladder : 13 rnds
ReplyDeleteHelen OCD: 21:20
20120312
ReplyDelete"Back Squat Ascension Ladder"
11 rounds + 5 reps @ 185
"Helen's OCD"
4 rounds for time:
Run 200m (8 x "25m" shuttles)
21 x 'Unbroken' KB Swings (32kg)
12 x 'Unbroken' Pull-ups
14:20
-Bert
Back Squat Ladder: 9 @ 85#
ReplyDelete"Helen's OCD"
16kg/red&blue bands
19:35
Back squat ladder 15 @ 135#
ReplyDeleteHelen's OCD 2 Rd's + 200m run @ 13:50
Mike V.
Danny,
ReplyDeleteIn case you were wondering I had to cut the workout short this morning to get over to Bed Bath and Beyond and then Home Depot. See you tomorrow.
Mike V.
Back squat ladder 15@135# complete
ReplyDeleteHelen's OCD 4 Rounds
Run 200m
21 x 'Unbroken' KB Swings (32kg)
12 x Broke-ass Pull-ups
16:30
JohnB
Squat Ladder: 11 rounds 135# off da floor
ReplyDeleteHelen's OCD: 16:51 First round unbroken, rounds 2 and 3.........brokedown.
Back Squat Ladder 15 rounds 95#; 10 rounds off floor
ReplyDeleteHelens OCD: 15:10 (red band)
Jen
Bai Chen: Strong Asian Gentlman, Back Squat 13@135ibs. Then 18:41
ReplyDeleteBack Squat: 8 rounds @ 80
ReplyDeleteHelen 18:36
Marcus, I have the same problem with the words. Glad its not just me. Always at least 2 attempts.
Back Squat Ladder 135#
ReplyDelete13
Helen's OCD
Since someone who shall remain nameless but bears a striking resemblance to Tommy confiscated the 24kg KB, I used the 20kg
18:34
Samy, you are supposed to be recuperating, not arresting and exacerbating the healing process by inappropriate activity. Get well soon!
Deadlift 3,3,3+
ReplyDelete260x3/300x3/335x12
Back Squat Ascension Latter
15 Rounds (135#)
Helen's OCD
15:35
I agree with Marcus. Sometimes these letters, scurnched as they are, are indecipheralbe.
ReplyDeleteAs to the "Speed Hobble" by the Hobbit, sorry I missed that!!
Back squat 135
ReplyDelete13 rounds from floor
Helens ocd
13:23
Jay
Back Squat...11 Rounds
ReplyDeleteHelen's OCD...14:56rx
Sorry Peter, I tried stealing Jay's Kb but he can be such a bully sometimes. He was like, look at me, I can do kipping pull ups now....weeeeee (typed in a sarcastic tone).
tommy
Back Squad...13 @ 135lb
ReplyDeleteHelen's OCD...15:28
-Krebs
12 rds at 165#
ReplyDeleteDanny
"BACK SQUAT ASCENSION LADDER"
ReplyDeleteDerek: 9 Rounds + 7 (135lbs from the deck)
Kaite: 9 Rounds +9 (75 lbs)
"OCD HELEN"
Derek: 12:23 (as Rx)
Kaite: 13:14 (20lb Kb, pushups)
54° (Fuck you winter...bye bye)
Gene Bova
ReplyDelete"Restricted Ascension Ladder"
Hang Clean 85lbs 9 rounds
"Restricted OCD Helen"
16.56 (16lb Kb, green, row 250)
Awwww... Jay finally learned how to do kipping pull-ups? That's cute
ReplyDeleteBack squats: 95 lbs. 15 rounds + 10
ReplyDeleteHELE'S OCD- 17:28
Just got home from work (boo).
ReplyDeleteAscension Ladder: 14 rds at 95 lbs
Helen's OCD: 17:05 with red band
Sarah V.
Back Squat Ascension Ladder: 7@135lbs
ReplyDeleteHelen's OCD: 11:21
Ascension Ladder: 13 RNDS @ 135lbs
ReplyDeleteHelen's OCD: 17:19 RX'd
13 rds at 135
ReplyDeleteHelen ocd 17:12
Davidian
Back squat ascension ladder 10 rds 95#
ReplyDeleteHelen OCD 17:09, red band
Jojo
Ascension Ladder
ReplyDelete11 Rounds
Helen's OCD
11:59 rx'd