Friday, 17 Dec, 2010

Posted by Mandee on December 16th, 2010

37 responses

Workout:

In order, attempt a max (and unbroken) effort at each of the following movements:
max rope climbs in 1 minute
Arms-only rope climb
Ring-dips
Handstand hold
500m row
400m run
L-sit

Cool-down:
Pull out your Athlete Band Tracker and see if you got any closer to your next ranking!

Post max efforts in each category to comments.

Twice-Baked Acorn Squash- the latest creation from Robert Simmons... and it is really really good.

37 responses to "Friday, 17 Dec, 2010"

Robert S. says:

December 16, 2010 at 2:22 pm

CF Level I Cert is now ANSI accredited!!!!

This is OUTSTANDING!

KLowe says:

December 16, 2010 at 2:31 pm

what the hell does that mean?

Kyle says:

December 16, 2010 at 4:17 pm

http://en.m.wikipedia.org/wiki/American_National_Standards_Institute?wasRedirected=true

Robert S. says:

December 16, 2010 at 11:59 pm

It means it's one step closer to allowing me to use my GI Bill to pay for it.

It's basically a 3rd party review of the process. Much like IFSAC or NPSQ do for Firefighter training.

Mandy McMillion says:

December 17, 2010 at 12:26 am

gained 5 points - 3 rope climbs in 1 minute!! The rest of the morning was humbling. At least I have goals to work toward next year. Great morning class!

Stacey says:

December 17, 2010 at 12:29 am

love this pic....

Kristi Simmons says:

December 17, 2010 at 1:06 am

Woot Woot!!

Carson says:

December 17, 2010 at 1:40 am

First day back in way too long...

Still only have half a rope climb, but I'll get there.
PR'd on the 500m Row at 1:51.8 (previously 1:54.1). I missed the extra points for elite time by 1.8 measly second! Bah!
400m Run - 2:46

L-sit: 14 seconds.

Note: it is cruel and unusual punishment to move from a max effort 500m Row, to a max effort 400m Run. Just sayin'.

Larry Lowe says:

December 17, 2010 at 1:51 am

5 rope climbs in 1 minute
Did not attempt the arms only ascent (did it a few weeks ago)
20 ring dips (points gained)
Hand stand hold 16 seconds walking 20 feet
1:32.5 row (2 seconds slower than pr)
1:30 run (very difficult after the row)
30 seconds L-sit (points gained)

I like the benchmark days.

Brady says:

December 17, 2010 at 2:05 am

Still need work on rope climbs.
Ring dips are getting better, but working on it.
Handstand hold for 16 sec., gained points
1:42 row, only gained a few secs from PR
2:10 run (I know I can do better than that, but difficult after the row)
9 sec L-sit (curl)

Gained some points and filled in a few extra spots like Grace time,CFJ, Jerk, etc. Only need 30 points for orange band...i'm going to make it happen before the new year!

Brian says:

December 17, 2010 at 2:13 am

Got an email this morning that GE was going to start a reimbursement plan to rebate 50% of my annual fitness center membership!

The catch - there is a $300 max

Russell says:

December 17, 2010 at 2:19 am

so your fitness should cost 25$ per month? But hey, don't look a gift horse in the mouth right?

Brian says:

December 17, 2010 at 2:25 am

Like everything else at GE - I just smile and say THANKS...

Emily D. says:

December 17, 2010 at 2:39 am

SAIC gave me a $50 gift card for answering a health and fitness questionnaire. :) That is about as giving as they get.

KLowe says:

December 17, 2010 at 2:58 am

enjoy your Christmas ham

Penelope says:

December 17, 2010 at 3:58 am

Look on the bright side, you could get a subscription to the jelly of the month club. :)

Penelope says:

December 17, 2010 at 4:02 am

3 rope climbs in 41 sec (17 sec pr), 0 arms only
10 ring dips (pr), handstand hold practice against the wall
2:01 row (pr), 1:38 run (pr)
25 sec L-sit

Fun class today!

Robert S. says:

December 17, 2010 at 4:29 am

The Fire Dept. Will pay for your ambulance ride if you go down because you're too fat to handle the stressors of the job. (read: we realize you may die or be a liability to others, but we'll make sure you get top notch medical care when it happens)

Thanks!

KLowe says:

December 17, 2010 at 4:37 am

I have actually received a Christmas ham from my first employer. ....awesome. Honestly receiving nothing would have been better.

AmandaJ says:

December 17, 2010 at 4:37 am

Dang miss PR!!! Good work!!!

Brian says:

December 17, 2010 at 6:20 am

7:22.5 time for 2K row was the only thing worth mentioning today.

Overall a great WOD today for me even with hurt elbow and calf muscle.

Robb says:

December 17, 2010 at 7:09 am

4 rope climbs
6 ring dips
- handstand hold
7:31 2k row
1:31 400m run
0.005s L-sit

Brian says:

December 17, 2010 at 7:11 am

Forgot - Mr. Pukey came for a visit today.

Instead of doing the 400m run I decided to follow-up the 2K row with a 500m row --- not the best idea I've ever had.

Brian says:

December 17, 2010 at 7:11 am

I think it was a little better that 0.005s on the L-sit

Brian says:

December 17, 2010 at 7:13 am

PEI Electronics, now DRS once gave us 1/2 of a ham for Christmas one year....

Kerri says:

December 17, 2010 at 7:45 am

I was going to say...how could you leave off that BENCHMARK?!?!

Good work lunch class!

Kerri says:

December 17, 2010 at 7:48 am

3 rope climbs-missed 1 minute by 1 reach-dangit
5 band-assisted ring dips
57 second handstand hold on the wall
7:51 2K row-PR; have never done this, but was happy with the time
400 m run-1:46- missed points by 1 second-dangit x2!
10 sec-L-sit hold

Good programming for a Rest Day. Would LOVE to do something like this at least once a month!!

KLowe says:

December 17, 2010 at 8:12 am

AF WOD 11
200 DU's
9000lbs of deadlift (30 x 300#)
75 thrusters 45#

14:17 horrid....and honestly I just wanted to quit at minute 7.....but the "positive" is that I consider any WOD that I'm forced to address my DU goat as a win.

Tracey says:

December 17, 2010 at 9:39 am

Kevin, My client was inspired by your muscular development! So thanks! I told him I trained you 3 days a week. LOL!!!! KIDDING.

Jake Naumcheff says:

December 17, 2010 at 10:07 am

AF WOD 11

8:49

One of the worst performances I'v had in a while. Just quit when it got hard, Period. Demoralizing to say the least

KLowe says:

December 17, 2010 at 10:44 am

shut up....and I hate you.

you could have done the WOD 2x's in the amount of time it took me to do it once.

Dennis says:

December 17, 2010 at 11:04 am

Good job today Jake and KLowe on the AF WOD. I watched the film and could see a lot of KLowe and could here a lot of Russell motivating Jake.

Lunch time class I do not see you all often but it was nice to see you all hit the row, run, rope climbs and L sits hard. did not know B had a kiss with Mr. Pukey. Intensity Train Hard, Train Smart, Train to Survive! OkieDB Out

Patrick says:

December 17, 2010 at 11:27 am

1 mile warm up run at the CC Course

Parking Lot Warm up:
1 island run, 10 squats, island run, 10 push up, island run, 10 HSPU, island run

5/3/1 Squats: 205(3)-235(3)-265(10)

No hands rope climb x1
Rings Dips x 21
Handstand Hold x 10sec
500m row 1:38

Then hip adductors started cramping and it was time to call it quits.

Robert S. says:

December 17, 2010 at 11:44 am

I guess the "Lynne" score from the other day was just ok too huh? You, sir are a freak.

Jake Naumcheff says:

December 17, 2010 at 11:46 am

Don't let the Oklahoma native fool everyone! Dennis blazed through this workout today! Great job Dennis.

Robert S. says:

December 17, 2010 at 11:47 am

Made up "Lynne" today at work

As rx'd at 155#
16/33
10/20
9/20
5/13
8/9

Total: 143 (pr)

Patrick says:

December 18, 2010 at 6:27 am

Arms only rope climb

Friday, 17 Dec, 2010

37 responses to "Friday, 17 Dec, 2010"

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