Monday 100111
“Rowing Annie”
Complete the following for time:
500 Meter row
Then 50-40-30-20 & 10 rep rounds of:
Double unders
Sit-ups (Military style, feet anchored with dumbbells, hands interlaced behind the head)
Finish with a 500 Meter row
Post time to responses.
100 Day Burpee Countdown Challenge
Burpees=11 Total Burpees=66
Don’t forget about the nutrition lecture this Saturday, January 16th from 12:30pm to 2:00pm. Keep a detailed food journal this week if you plan on attending.
Also this Saturday we are combining the 9:00am & 10:00am classes and the 11:00am Free Introductory class will be canceled. Instead we are doing the “CrossFit Total” and will be starting at 9:00am. After a quick warm-up, you will have until 12:00pm to complete your “CrossFit Total“. If you are new or have limited experience with these lifts you can do a 5000 meter row instead. If you show up late you will be doing the 5000 meter row.
“Rowing Annie”
500 Meter row 1:34
50-40-30-20 & 10 rep rounds of:
Double unders= Participated/attempted is about all I can say.
Sit-ups
500 Meter row1:38
Total time= 29:something (not kidding)
Clint, thanks for letting me use your rope, I wish my lack of skill could be blamed on the rope and not the operator. I hate DU’s!
11 burpees
11 burpees~ strength workout o.h. squats 3×5 135, 1×2 145
wod as rx’d~17:34 i think
What a Monday wake up call. Gotta love it!
WOD
“Rowing ANNIE”
Complete the following for time:
Start with a 500 meter row
then 50-40-30-20-10 rep rds of:
Double-Unders
Sit-Ups (military style, feet anchored with dumbbells fingers interlaced behind head)
Finish with a 500 meter row
TIME as RXd = 13:32
Performed WOD 1st. Constantly Varied and keeping it real.
Then did strength training. I actually warmed up 30lbs heavier and did my work sets 10lbs heavier. Just the opposite of what I envisioned.
Back Squats
Warm-up sets 135×10, 185×10
5-3-2 = 225×5, 275×3, 295×2
Work-sets
3×5 = 265×5, 265×5, 265×5
Train Hard, Train Smart, Train to Survive! OkieDB Out
“Rowing Annie”
500 Meter row
50-40-30-20 & 10 rep rounds of:
Double unders (Still pretty rough, but managed several successful ones!!)
Sit-ups
500 Meter row
my time: 27:25
*
11 burpees
M/209/31
11 Burpees
Rowing Annie
=20:59
Then:
Back Squat
5X225
5X275
5X315
26:33, but with my new buddy lee rope I think I would’ve broke 25:00
Almost as Rx’d= 23:28. Probably did 95% of my situps legit (fingers interlaced behind head).
Bring on the Buddy Lee!
Up to date on burpees (11 today and 66 total)
= 20:27
Fatty had problems with the military situps.
Back Squat 225 x 5 x 2 after WOD
Diener family 11 burpees.
Hey brentley! Looking hottt!
as rx’d 15:45, back squat 135×5, 225×3, 225×2, w.s. 225x5x3x2 didnt have my mind right for the back squat today
11 Burpees
“Rowing Annie”
Complete the following for time:
Start with a 500 meter row = 1:35.0
then 50-40-30-20-10 rep rds of:
Double-Unders
Sit-Ups (military style, feet anchored with dumbbells fingers interlaced behind head)
Finish with a 500 meter row = 1:41.6
All DU’s were unbroken but the military sit-ups had to be broken up and were tough!
As Rx’d
Time: 13:10
I wanted to let everyone know that requested a Buddy Lee Rope that I ordered them this morning and hopefully they will be in by the end of the week. I ordered extra for anyone else that might want to purchase one ($30). All the ropes at the gym have been breaking and because of that, everyone will be responsible for providing their own jump rope. If you already have a jump rope please bring it. You can keep your own personal rope at the gym in a locked file cabinet if you wish. For those of you that don’t have a rope or choose not to purchase one, the substitution for double unders will be tuck jumps. For the time being there are still some jump ropes in the gym but I doubt they last long.
This is a video about possible pull up standards at a Washington sectional. Some of these seem just evil, but intriguing. 🙂
http://games2010.crossfit.com/qualifiers/possible-pull-up-standards—washington-sectional.html
“Rowing Annie”
500 Meter row
50-40-30-20 & 10 rep rounds of:
Double unders
Sit-ups
500 Meter row
24:10 — I hate double unders
“Rowing Annie”
500 Meter row
50-40-30-20 & 10 rep rounds of:
Double unders
Sit-ups
500 Meter row
As Rx’d= 12:41
Annie is by far my favorite Crossfit WOD although I will have to say that the military style sit ups slowed me down considerably!
“Rowing Annie”
Complete the following for time:
500 Meter row
Then 50-40-30-20 & 10 rep rounds of:
Double unders
Sit-ups (Military style, feet anchored with dumbbells, hands interlaced behind the head)
Finish with a 500 Meter row
17:42
double unders overall went well (35 in a row, new PR on first set)
situps were not strictly military style
As rx’d
27:50!
No attemps counted. If I did my total would have been 1200 double unders…
Attempts… Duh
Rowing Annie as RX’d
20:02
11 burpees
Back Squats
5×135
3×205
2×225 (Failed)
3×5 205
Back Squats
10×135
8×185
5×225
3×245
3x5x275
Rowing Annie as RX’d
16:55
11 burpees
Rowing Annie
as RX’d
14:37
11 burpees
Back Squats Work set
3×5 @ 245
Pretty much shot after the wod…this was a good one even though the military sit ups knocked me out
Rowing Annie
as Rx’d
15:58
These military sit-ups make it seem like I’m going in slow motion.
Rowing Annie
25:xx (didn’t put hands behind my head so I guess it wasn’t as rx’d…but last time we did “Annie” w/out rowing I didn’t finish and couldn’t do a single DU, so I’ll take it!)
OHS (post workout…ugh. Thanks for waiting for me though Jennifer….even if you did have to wait 20 minutes :P)
3x5x85
+21 burpees–missed yesterday!
WOD 19:59 and 11 burpees
225# worksets, then =16:33…+ 11 burpees
Rowing Annie
As Rx’d (YAY! I rowed!)
Time: 14:43
Back squats
2×5 @ 130
1×5 @ 140
I meant to do all of them at 140, but apparently my math was off after Annie. I blame the military sit ups.
WOD 22:40
Due to a long WOD for me, I did not do Dbl unders..instead did regular jumps X 3.
Sit ups not military style
Burpees: 11
WOD as Rx’d: 19:47
Situps REALLY got me on this one. Allison, mine were in super slo-mo.
Back squats after
worksets:
5@130
2×5@125
37 Burpees (had to catch up, don’t want to miss again!)
11 burpees
sorry to miss this one.
11 burpees