Submitted by benjamin on Mon, 2014-02-10 21:00
EMOM 181st minute - rope climb 15'2nd minute - 10 perfect bar facing burpees (L1:8, L2:6)3rd minute - 10 overhead squats 115/85 (L1:8, L2:6)Repeat these 3 movements for the remainder of the time.
Rope climb to 10', 4 perfect burpees, 6 OHS @ 33#. I felt like form was improved on all of the movements. I wasn't totally spent at the end so I probably should have added a few reps/weight.
and way to be the first to post to comments!
WOD: Tried 115lb OHS, but found my time necessary to recover from the burpees made it difficult. Ended up giving myself an extra 20sec of rest into the minute, then doing one good OHS at 115lb.
Good luck to AdamW on his orals today!!! MIT! MIT!
Now on to my "Noogler" orientation day.... Can't wait to learn those secret handshakes!
Kudos for powering through. Have fun at orientation!
rope rows - need to practice the actual climbing8 burpees .... not enjoyable in Oly shoes8 OHS @ 33# ... felt good
Rope Climb to Yellow on the wall. Burpees L2:6, OHS 33# L1:8. Today was definitely a skill improving day for me. Focusing on landing burpees flat footed and then using my left leg to squeeze the rope in the climb.
Great turnout 6am! No one was daunted by the rope climbs and (everyone's favorite movement) OHS.
After the EMOM pull-up warm-ups, where I did 4 to try to keep pace with Nick A, I went to attempt an OHS at the Rx weight of 115#...I got the bar into position, but could not do a squate, so I dropped to 95# for the workout.
Rx'd the reps on the WOD (@ 95# for the OHS, though my asthma kicked in pretty bad in round 4, so I skipped that round of OHS). It was nice having Nick A. in front of me as a pacing partner - our coordinated bar-facing burpees for the first 2 rounds were pretty impressive! The rope climbs felt a lot better today, and my short term goal for rope climbs is to be able to get to the top with one big jump and two pulls. (Ultimately, I'd love to go all beastmode like Ethan and do them legless, but baby steps!)
Post-Class: 2 rounds of 3 pistols each leg and 20/30 unbroken DUs
OK, off to school...either way (e.g., fail or pass my orals), I'll be back to a more 'normal' school/study schedule. See all your smiling faces tomorrow morning...
Not that you'll need it! :)
And yeah, those synchronized burpees were pretty amusing.
Good stuff with the rope climbs today. Concentrated on really tucking my knees to my chest before extending my legs to maximize usage and rely on my arms as little as possible.
WOD: Tried a few practice reps at 115, and quickly realized that it woulnd't be sustainable, so I dropped down to 95, then 85. I think that this was about right - I was still able to keep a pretty good pace through the last rounds, but it was tough. Burpees predictably slowed down throughout, but I tried to empty the tank on the last round and burn through them as fast as possible - appreciated the extra few seconds of rest for th last 10 OHS.
2 rope rows - 6 burpees - 8 OHS at 33#
Now that I'm getting more comfortable with my burpee form, I plan to start focusing on making them more fluid instead of hitting each position and pausing.
Enjoyed the WOD but in hindsight I only half-a$$ed it today. Still feeling like jelly from a weekend of fun in the mountains.
Started at Rx but adjusted the burpess and OHS to 8 reps. Thought I was doing the full rope climb but realize I probably only went to 10-12 feet (is 15 to the trusses?).
Kudos to the AM crew. That workout was harder than it appeared on paper. For me at least.
Clarification: Did not Rx the OHS. Did that #65
Glad to report that I've been able to hit the box 4 of the last 7 days. Lower back continues to come around a little bit every day. Today's WOD was still too ambitious, but hopefully I am back to 100% this month or early next. In lieu of the WOD, I did 10 rounds of 10: kneeling grenades and bent over rows (using a rope around the bar). 45 pounds for grenades (on the first five rounds... had to drop 10# on the last five) and 45 for the rows.
Tough day at the box today. Not enough sleep last night, not enough focus this morning. Everything was a struggle.
Started the WOD with 45#OHS and rx Rope, but was struggling mightily at the end of first round with sh*t form on rope (hard to get the leg around for support) and OHS. Dropped to 33#OHS to concentrate on form and did rope pulls from the floor for remaining rounds.
Continuing to learn...
first day back after being out with a cold for a week.
scaled to 3 rope rows from the ground, 6 burpees, and 6 OHS @ 35#. OHS werent as bad as i thought they were gonna be. fun wod overall!
strength - OHS sets of 3, got to 63#. felt very mobility-limited today - shoulders, hips, ankles - all sorts of stuff to work on.
WOD L2 - 10ft rope climbs, 6 burpees, 6 OHS at 33#
First time doing rope climbs in a wod so scaled conservatively. Maybe more than necessary - 8 reps would have been fine. Also did full push-up burpees (no knees) which are harder but I think maybe a bit more efficient.
Crossfit math iz hard!
EMOM 18Legless Rope Climbs10 Weighted Box Squats - 33#, 20" box10 standard burpees
Strength- sets of 3 OHS. Worked up to 63#.
EMOM 18- 8 burpees, 8 OHS at 33# and 10 Ring Rows. I went in thinking I'd do rope climbs but by second round was already barely able to do any noticable climbing so went to ring rows.
oops wrong day