Wednesday, October 24, 2012
Posted by Mandee on October 23rd, 2012
20 responses
Warm up: 2 rounds 200m run 6 burpees *review and practice all movements in WOD* WOD: For time: 25 walking lunge steps 20 pull ups 50 box jumps 20" 20 double unders 25 ring dips 20 KTE 30 KBS 32kg/24kg 30 sit ups 20 DB hang squat cleans, 35#/25# 25 back extensions 30 WBS 20#/14# 3 rope climb accents 15' WOD Demo with Chris Spealler - video [wmv] [mov] [HD mov] Extended Workout Footage - video [wmv] [mov] [HD mov] From the Vault: WOD Demo, July 12th, 2007 - video [wmv] [mov] Powerlifting: A. Spend 20minutes finding a 1RM high bar back squat B. Spend 20minutes finding a 1RM weighted pull up C. 1 x max reps strict pull ups REMINDER! Upcoming events this weekend at CFHSV!! Saturday, 9am: Barbells for Boobs "Amazing Grace"! Preregister online and sign up on MBO!! Sunday, 1pm: Kettlebell workshop with coach Dennis Berry! Sign up on MBO!!
20 responses to "Wednesday, October 24, 2012"
October 23, 2012 at 3:24 pm
October 23, 2012 at 4:30 pm
October 23, 2012 at 5:16 pm
If only they had 2Pood shorts , I'd imagine it would feel easier. Honestly 2 pood has calve sleeves that protect the legs on rope climbs. I think it's a smart investment for this wod.
October 23, 2012 at 5:17 pm
October 24, 2012 at 2:40 am
October 24, 2012 at 2:40 am
0600 brought it today, vets and the newbies :)
October 24, 2012 at 2:41 am
October 24, 2012 at 2:47 am
October 24, 2012 at 2:52 am
October 24, 2012 at 2:56 am
October 24, 2012 at 3:53 am
October 24, 2012 at 5:18 am
Also, John and I are heading to a competition November 10, 2012 in Clarksville, Tn. It is for a good cause and should be a blast! They have posted rx and scaled WOD's already. If you want to check those out or register I provided the link below. To see the WOD click on the news tab.
http://www.thegaragegames.com/events/seasons-beatings-for-thirst-defeating/
October 24, 2012 at 5:40 am
October 24, 2012 at 7:52 am
This is the ONE thing that I miss about not following mainsite...trying to find when we last did it!!
If you find them like this on a daily basis, would you mind putting the dates on the whiteboard at CFHSV, so the rest of us for the day can look it up?
YOU ROCK!!!
October 24, 2012 at 8:30 am
October 24, 2012 at 8:31 am
October 24, 2012 at 9:59 am
Kerri - No problem. I'll try to remember when its a previous wod but it prolly won't be on the white board but on here since I don't always check the site the night before.
Great job David. My only previous time doing this wod was on 10/01/09 and it was literally my 5th wod at CFHSV. I scaled tuck jumps for DUs and 1.5 pood for the 2 pood, finished in 31:39. Next 2 times I missed due to being sick and it was a rest day. Today was a good PR.
October 24, 2012 at 1:10 pm
October 24, 2012 at 2:50 pm
October 24, 2012 at 3:18 pm
09/2011-Had 1RC left at 25 min cut off, and did Jumping PU's, and my best attempt at KTE, But they sure weren't rx'ed.
09/2010-was a rest day for me
10/2009-21:57-scaled-JPU's, ring dips on box, and 20Kg KBS. not sure what I did for rope climbs... Didn't even do them I'm sure-Were we still in the Matrix then or at the first training camp? Were there ropes at the Matrix?