Friday, 12 August, 2011

Posted by Mandee on August 11th, 2011

14 responses

Warm-up: Front Lever practice followed by 10 minutes of review on the C2 Rower Workout: Four rounds for time of: Row 500 meters Rest 3 minutes (actively) Post times to comments. Cool-down: Spend 5 minutes rolling out the glutes, hamstrings, and quads! NOTE: Your row splits should be within 5 seconds of each other. Every second you go over your 5 second limit is a foul. Each foul constitutes a 5 burpee penalty. Powerlifting: 3 x 10 hip extensions 3 x 5 GHD sit-ups Dynamic effort deadlift 2-2-2-2-2-2-2-2-2-2 3 x 10 Reverse Hypers 3 x 60 sec FLR 2 x 100m backward sled drag (toe heel action) 50 band good mornings "The Grip" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Games Vault: Womens Triplet Sprint, Heat 5 - video [wmv] [mov]

14 responses to "Friday, 12 August, 2011"

ErinB says:

August 11, 2011 at 2:55 pm

Great job on the Chipper, Elizabeth!

ROW ROW ROW YOUR BOAT says:

August 12, 2011 at 12:17 am

Great job 0600 this class always pushes me and never lacks inspiration. With that said this workout was like Tye said, "its difficult".

Larry Lowe says:

August 12, 2011 at 1:31 am

1:37, 1:41, 1:46, 1:50

Did not gauge this one very well. 40 penalty burpees. Next time I will shoot for 1:43ish.

Carson says:

August 12, 2011 at 2:34 am

1:53, 1:56, 2:10, 2:13.
Got a glute cramp in the third round that sucked the life right out of my rowing. I was not happy with the 45 burpee penalty! LOL
Still, it's a better result than the last time we did this, where I saw a 14s drop off between rounds 1 & 2.
I actually love this workout. :)

"E" says:

August 12, 2011 at 3:47 am

Hamstring cramp here did not get to round 4! :(

If you ran without sacrifice...congrats, you just jogged. says:

August 12, 2011 at 4:42 am

1:39 / 1:43 / 1:50 / 1:48.1
+ 50 burpees

Felt good on intervals 1 & 2, then quads and left glute started cramping on 3rd & 4th intervals, those last 2 sucked! Bummed about the 50 burpees, but it was a great way to cash out of the wod.

Rich C says:

August 12, 2011 at 6:42 am

1:51/2:00/1:59/1:59 plus the burpee penalty

Brady would rather Row than do Burpees says:

August 12, 2011 at 7:45 am

1:47/1:50/1:51/1:50

No sandbaging here. Rounds 3 & 4 were tight but pushed through to make sure no burpees...and now my butt hurts.

Scott Rauer says:

August 12, 2011 at 7:56 am

1:45, 1:50, 1:45, 1:46. "Projected Finish" display on 500m Standard List is your friend.....

kristi simmons says:

August 12, 2011 at 7:59 am

My times are on the whiteboard, I don't even remember them...I just wanted to say THANKK YOU to everyone @ the lunch class today who pushed me through this atrocious WOD. I really underestimated this one. It was the first time I really thought I was going to quit in the middle of a WOD. So, BIG UPS to my peeps who pushed me.
And for you 1630 and 1730 folks, don't make my mistake and underestimate this WOD.

Ron Wood says:

August 12, 2011 at 8:31 am

Saw Larry doing way too many burpees and found out how to play this game:
1:51, 1:50, 1:50, 1:49 - no burpees but got some sand on the rower

Robb says:

August 12, 2011 at 8:45 am

1:43, 1:43, 1:45, 1:45

Larry was my teacher for the day. Took 22 s/m as the cadence and slipped to 23 on the last two.

Kerri says:

August 12, 2011 at 9:08 am

Went for a PR. Then, once I got that, I worked on staying within that 5 second range.

**I'm with Carson...I do love this WOD, even though it is a tough one!
***Agree with Scott too. Once I found this after the first round, I knew I could stay within the 5 seconds

1:41 (PR by 2s), then 1:49/1:53/1:52

Ben says:

August 12, 2011 at 1:44 pm

I got an awful cramp in my IT band during the third round, and I didn't do the fourth. I still did the 25 burpee penalty though. Blegh.

Friday, 12 August, 2011

14 responses to "Friday, 12 August, 2011"

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