Today’s WOD:
- Press 3-3-2-2-1-1
3 Rounds (15 Minute Time Limit)
- 30 Kettle Bell Swing
- 20 Slam Balls
- 10 Pull-ups
Challenge:
- 3×1 Turkish Get-ups Each Side
Good Times!
November 3, 2009
Tue, Nov 3, 2009
26 Responses to “November 3, 2009”
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November 3rd, 2009 at 8:00 am
Press: 3’s @ (95 & 115), 2’s @ (145), 1’s @ (155 & 165 fail)
WOD: 8:30
It was nice to hear all the 6:00am women cheering each other on during the presses.
November 3rd, 2009 at 8:17 am
Press: 95,115,115,115,125,125
WOD: 8:19 (53#/20#)
November 3rd, 2009 at 8:27 am
Press 3/3×135 2×155 2×185 1×205
WOD 9:39
This was a real lung burner for me…trying to get the “ick” out..
Nothing left in the tank for TGU stopped at 78#
November 3rd, 2009 at 8:58 am
I’m bummed I missed this…work soooo gets in the way!!!!
November 3rd, 2009 at 9:27 am
Press maxed at 125 – previous PR – need to improve.
WOD – 10:20 (53/20) -painfully slow on the last 10 pullups. Wiped me out.
November 3rd, 2009 at 9:31 am
Let’s all stop talking about today’s WOD and start talking about Mikes 3min and 4sec hand stand hold last night.
Did T&M do it again? Or did T&M do it again?!!
November 3rd, 2009 at 9:36 am
Pr’d my press 145# KB swings got tough at the end but good overall. Great work out
November 3rd, 2009 at 10:19 am
I must say, 3 min and 4 sec is a nice hold. Good job Mike.
November 3rd, 2009 at 10:24 am
Dont fuel the fire Jay….
November 3rd, 2009 at 10:26 am
In New Mexico for the week. Trying to piece together the wods in the hotel workout room. May be able to do today’s minus the slam balls and hoping for a long trail run in the mountains at some point today.
November 3rd, 2009 at 10:49 am
presses: 3 @ 95, 2 @ 125, max both at 145
WOD: 5:32
yeah, i just went through the effort of creating a profile to brag
November 3rd, 2009 at 10:55 am
press–3/95,3/115,2/135,2/135,1/145fail,/1/145
WOD — weak–felt wiped out before I even started–finished in 11:23–wasted almost a minute waiting for slam balls(not enough to go around). Just an “off” day, I guess.
TGU–right side only–75 lb barbell–balance is tricky, but much easier on your wrist/forearm than a kettlebell
November 3rd, 2009 at 11:13 am
Always great working out with you guys.
press: 3 @ 65/75, 2 @ 95/105, 1 @ 105/105
WOD: 11:55
TGU – 25 / 35 / 35
Our gym in CO made the main page photo today…again: http://crossfit.com/
Check out Kevin ice climbing!
November 3rd, 2009 at 11:42 am
WOD: press 3-95,3-95,2-105,2-115,1-125,1-135 failed
9:13 for the second half. I have been working on my swings. I don’t think in the past I have been totally locking them out.
TGU: 53 both sides… 70 on the right only
November 3rd, 2009 at 11:47 am
Press- 115×3, 115×3, 125×2, 125×1 (2nd one failed), 125×1, 125×1
The 53# KB is heavy for me. I didn’t scale down because I can get in 90 perfect reps without degradation in form, but it’s just going to take me some time to do so. Finished this one in 13-something. The first round was a lung-burning met-con, and rounds two and three became more of a gut-it-out strength workout with regard to the KBs. Some day I’ll grow up to be a big boy. Admittedly, I’ve made tons of progress and I barely would have been able to do this WOD with the 35# KB a year ago.
TGU- 35# each side. Unweighted sit-ups are a challenge to me, so rolling over on to my side with 35# extended up in the air is a major victory. I’ll take it.
November 3rd, 2009 at 1:00 pm
ended up doing AMRAP 15 min
12 Dumbell Thrusters w 40# Dumbells
12 pushups
12 situps
12 pullups
dumbell thrusters suck especially at 7000ft elevation.
November 3rd, 2009 at 1:06 pm
Leo’s first day at the gym! And my first WOD back. So far feels great (I’ll let you know tomorrow).
35-35-35, 55-55 on the presses (Leo was hungry so I didn’t get to do the 1-1)…shared the cage with Tracy. Fun fun fun!
8:43 on the WOD with 20lb kb, 8lb slam ball, and jumping pullups.
Nice to read that the 6am ladies are taking care of themselves. : ) I miss you guys…I mean ladies.
xoxo
November 3rd, 2009 at 2:24 pm
Jon – SO JEALOUS you are in NM – went a few years ago and LOVED it. Weirdest thing – couldnt hear my breath when I ran….gotta love elevation!
November 3rd, 2009 at 5:04 pm
Shit, Mike. All that blood to the brain does explain alot. Heyo.
Seriously, though. That’s awesome.
November 3rd, 2009 at 5:51 pm
3s – 95 & 115
2s – 125, 135
1s – 135, 145(f), 135
WOD had to mod w/ 45#KB and band slam/chops
Agree w/ ^ Joe. Pretty cool w/ all the lifting and cheering…
Love that 6am crew.
November 3rd, 2009 at 6:35 pm
Big crowd at the 6am in Tops so a little sharing and/or modifying was done…must say getting a chance to teach the 6amers is well worth waking up at 4:30 (once a week anyway)…and I the early morning females did rock it today!
The 9ers were the usual fun, social and always hardworking group with the added bonus of Brandon, Nancy P and the ’special, very cute’ first timer Leo!!!!
No time for pressing today but did slip the wod in at home 7:15.
November 3rd, 2009 at 8:21 pm
Down the ladder run each interval at a faster pace
1000 3:45
800 2:49
600 1:58
400 1:15
300 :53
November 3rd, 2009 at 10:52 pm
Skill:
3 @ 75
3 @ 95
2 @ 105
2 @ 105
Fail @ 115…moved on
WOD:
Took care of the 3 rounds of 30 x KB53, 20 x Slam ball 20, and 10 x pull ups in 10:38…my throat hates Croz right about now, but whatever…
Challenge (I think I missed the point of the 3×1):
3 TGU each side @ 20
3 TGU each side @ 35 (pain)
No matter the pain, I’m glad to be off that uncomfortable chair that I spent 9 hours in today…no matter the pain…
November 3rd, 2009 at 10:55 pm
AAAAAARRGGH!!!
Just realized that I missed Ben by 1:01 on the WOD.
One 5k Ben…just gimme one 5k and it’ll all be better…
[Note to self...need to stop spending so much time sucking wind during these intense WODs...coulda had that 1:01 easy...]
November 4th, 2009 at 3:59 pm
10:08
December 15th, 2009 at 12:08 pm
5×3@ 225- should up it next time.
JT- Mod’d and barely finished.