Jun 08 2009
June 8, 2009
Monday 090608
7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 L-Pull-ups
7 Knees to elbows
Post time to responses.
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7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 L-Pull-ups
7 Knees to elbows
As Rx’d
Time: 18:25
Talk about a blue Monday. As in CrossFit everyone has a weakness, some more than others, and dread to see certain exercises pop up or get picked out of the hopper. Well today was one of those days. Two exercises I definitely need to develop skill and strength on are the good ole dumbbell snatch, snatches as well, and the L Pull-up. Man what a bad thing to wake up to. I do love knees to elbows though.
Nonetheless I hit it hard concentrating on picture perfect full squat dumbbell snatches and super strict L-Pull-ups to hopefully better myself at these exercises. Coach Breck I tried to do chest-to-bar L Pull-ups but could only manage a couple and had to just to L Pull-ups as this was tough enough for old OkieDB. Man I just hope it is not handstand push-ups tomorrow as that would be my third troubled exercise.
I hope everyone has a better go at today’s WOD more so than I.
Monday 090608
7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs) full squat snatch
7 Left arm dumbbell snatch (Men 45 lbs) full squat snatch
7 L-Pull-ups (strict) NOT chest-to-bar
7 Knees to elbows (strict) NOT chest–to-bar
OkieDB as RXd TIME = 32:20
Train Hard, Train Smart, Train to Survive! OkieDB Out
7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 L-Pull-ups
7 Knees to elbows
As Rx’d
Time: 25:02
As Rx’d…
24:20
More of a cursive L pull-up!
7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 L-Pull-ups
7 Knees to elbows
35 lbs
35:00
No gas in the tank today…
7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 L-Pull-ups
7 Knees to elbows
Modified w/ 35 lb DB
Time: 23:40ish
Hello CFJ CrossFitters,
An awesome Army Major has created an excellent CrossFit Program here at Fort Leavenworth that I always monitor. It is called Iron Major CrossFit. http://www.ironmajorcrossfit.com/
Check it out
I was super stoked to see a new WOD that I do not recall seeing as their last Friday’s WOD (4 rds 400 m run and 50 air squats) so I had to give it a try after the morning CF Jenks WOD. Once I was off work knocked out Iron Major’s Friday WOD. Nice smoker and give it a try if you would like a lung and leg burn. 10:24 as RXd.
Train Hard, Train Smart, Train to Survive! OkieDB Out
About time everyone experiences my dumbbell exercises!!
Ran 2 miles @ my alma mater tonight….hope to be back in T soon.
Modified “Mini Cindy”
As many rounds in 10 minutes of:
5 Ring Rows
10 Push-ups (girl)
15 Squats
6 Rounds
as rxd: 25:35
7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 L-Pull-ups
7 Knees to elbows
As Rx’d
Time: 24:58
This one raped my face…great job 6:30 crew…the sweat and the grip were the worst part…
7 Rounds for time of:
7 Right arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 Left arm dumbbell snatch (Men 45 lbs, Women 25 lbs)
7 L-Pull-ups
7 Knees to elbows
As Rx’d
Time: 26:05
Don’t worry OkieDB, I didn’t even plan on doing chest to bar with L-pull-ups.