Saturday 090627
A Variable Number of Rounds Depending On Load:
7 Deadlifts
1 Lap with MedBall
15 Pullups
Rest 1 minute between rounds
Notes and such in comments.
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A Variable Number of Rounds Depending On Load:
7 Deadlifts
1 Lap with MedBall
15 Pullups
Rest 1 minute between rounds
Notes and such in comments.
June 26th, 2009 on 8:09 pm
The scaling for this WOD will be slightly different than what we have done in the past. We will be using the weight for the deadlift as the variable to control the other movements. Heavier deadlifts == fewer rounds.
RX:
3 Rounds
7 Deadlifts: >= 1.6 * Bodyweight
1 Lap With 20/16 Medball
15 CTB Pullups
Rest 1 Minute
Pack:
5 Rounds
7 Deadlifts: 1.0 – 1.3 * Bodyweight
1 Lap With 20/16 Medball
15 Pullups
Rest 1 Minute
Puppies:
7 Rounds
7 Deadlifts: < Bodyweight
1 Lap With 20/16 Medball
15 Pullups
Rest 1 Minute
If you drop the ball during the run, stop and do 10 pushups. Finally, I would recommend against taking the RX weight and then doing more than 3 rounds If you really want a longer workout, just scale the deadlift weight down. Don’t try to do both- heavy deadlifts and many rounds. At least not until we verify your signed waiver.
When Jon, Aaron and I did this with RX weight for 7 Rounds were were out of commission for a few days. Learn from our mistake.
After this WOD, go eat some ice cream.
RX:
> 1 Pint, Full Fat
Pack:
> .5 Pint, Full Fat
Puppies:
1 scoop of Gelato from that place across from Whole Foods
Globo Gym Folk:
Low Fat Sherbet and/or Protein Shake
June 26th, 2009 on 8:51 pm
What if we completed the ice cream WOD tonight? Do we get to do it again tomorrow?!
June 26th, 2009 on 8:54 pm
What you did previous to the posted WOD is your own business. Posted WOD stands as is. That is all.
June 26th, 2009 on 9:12 pm
Siddharth, you’re like some kind of PCF Bond Villain.
“No, Mr. Bond, I do not expect you to complete this WOD as RX’ed…
…I expect you to DIE!!!”
June 26th, 2009 on 10:28 pm
Great article! Very informative … It is awesome that you guys post this stuff!
June 26th, 2009 on 10:57 pm
Hmm good post on pain killers … was not aware of the negative side effects … will have to rethink usage of them …
June 26th, 2009 on 11:12 pm
After reading this I can’t believe I’ve been pounding IBProfun for 2 months straight . . .
June 26th, 2009 on 11:32 pm
Word. We are here to serve ya’ll.
June 26th, 2009 on 11:40 pm
Siddharth is the Evil Genius of Crossit WODs. Dr. Evil…..
June 27th, 2009 on 12:09 am
1.6 times my body weight?! For 21 reps? Have you gone mad?!
June 27th, 2009 on 12:25 am
If it makes you feel any better, the original is closer to 1.75 * bodyweight for 49 reps. By that standard, this is downright casual.
June 27th, 2009 on 12:26 am
Oh, and I forgot the 20lb vest that was originally supposed to be worn throughout. Good times.
June 27th, 2009 on 1:31 am
Siddharth,
A twenty pound vest? That’s just sick!
On another note: I’ve been relatively sparing with the Vitamin I, not because I knew better, but simply because I kept forgetting to take it. Deadlifts really spice up my back so I’ve been particularly concerned about rest and recovery. Now I know that ICE is probably a better solution.
June 27th, 2009 on 8:48 am
I’d also note from recent experience that if you’ve got something recurring or on the verge of injury, the next-best thing you can do (besides rest) is to ice preemptively every day. Even when it doesn’t hurt. A couple 15-minute periods a day when you’re sitting in front of the TV or at your desk at work makes a big difference.
Oh, and your coworkers get used to seeing bags of frozen peas strapped to various parts of your body.
June 27th, 2009 on 10:23 am
3 rds
35# kb deadlift
(2)5# dumbell run
kipping pullups
12:16
June 27th, 2009 on 10:25 am
5 Rounds 245# DL
Blue Band for pullups
20# run
24:57
June 27th, 2009 on 10:26 am
175# bodyweight
3 rds
275 DL
20# med ball
CTB pullups
as rx’d 12:28
as usual there were a few suspect ctb pullups but getting much better at them, DL’s felt good
June 27th, 2009 on 10:34 am
I showed up. That was my first mistake.
2 rounds
Body weight DL
Lap with 16# med ball
Pullups with Green band
18:15
My hands hurt.
June 27th, 2009 on 10:34 am
5 rounds
105# DL
16# med ball
green band pullups
June 27th, 2009 on 10:43 am
BW – 215#, thus Rx’d weight was 344#-
As Rx’d:17:00
3 rounds
7 DL reps @ 345#
Run w/ 20# medball
15 CTB pullups
Not impressed with my overall time, but the DL were brutal. I thought about going lighter, but based on Mike’s guidance of the WOD taking between 10-20 minutes I felt I could survive. For the record, it is no fun being over 200# for these WOD’s that are based on BW.
June 27th, 2009 on 12:00 pm
12:37
3 Rounds
DL 195#
16 Med Ball
Kipping Pull Ups
Post WOD Party: If anyone is up for it a few of us are going to O Sullivan’s in Clarendon around 10 (I know it’s a lil later than usual)! So come have a beer!
June 27th, 2009 on 12:12 pm
Change of plans. We will be there by 9pm!
June 27th, 2009 on 12:22 pm
I did the garage version. Also didn’t notice the 1 min rest btw rnds so did it straight through. Went light on deadlifts and won’t be doing anymore for 2 weeks.
4 rnds:
7 deadlifts at 145 (bodyweight)
Lap around my block with 15# medball (about .55 miles)
15 kipping pullups (CTB leaves blood on my ceiling)
25.03
June 27th, 2009 on 12:23 pm
17:37
3 Rounds
125# DL
16# medball
Green band pullups
June 27th, 2009 on 12:35 pm
14:07 as RX’d.
315# DL (BW=195#)
The med ball runs were way tougher than expected.
June 27th, 2009 on 12:47 pm
17:30 as rx’d
270# DL (BW- 170)
Surprised at how brutal those medball runs were…In my case, medball “walks”.
June 27th, 2009 on 12:50 pm
16:17, Rx’d
285# DL
Was doing single reps on my last set of DLs. 1.6 x BW is no joke.
Good work today Jeremy. You were a beast on the DLs and still haulin’ a$$ on the medball run.
June 27th, 2009 on 12:57 pm
14:36 Rx’d 265#
June 27th, 2009 on 1:09 pm
20:40 rx’d 325
Agree with Mike H that it is no fun being heavy for these BW wods…
June 27th, 2009 on 1:12 pm
23:12 modified pack option. Instead of 1.3x bw, which is like 225, Jon said we could think about scaling DL weight up but reducing reps to get more out of it. Also, since I still suck at kipping, subbed ring rows for pullups. So:
5 rounds
3 DL 275# (failed very last attempt, grip was gone)
1 lap 20# medball
15 ring rows
1 min rest
Thank you to everyone driving by in their convertible beamers who yelled at me to run faster with the medball.
June 27th, 2009 on 1:23 pm
23:22
Five rounds
DL: 185
20 lb med ball
PU: mix of no band/blue band
rest day @ the pool tomorrow
June 27th, 2009 on 1:26 pm
3 rounds w/ 165# DLs (1.1xBW) and combo of tan/blue band pullups
14:48
June 27th, 2009 on 1:29 pm
Back was shot today, and I can guarantee I would not have survived this one. So I did Monday’s back squats/KTE/dips. But I’m happy to say I kept the Ben and Jerry’s cool down. Pack scaling with a half a pint of Chunky Monkey as my PWO (it has fruit and walnuts, its healthy, right??). Genius, Dr. Evil.
Also, cap and trade… seriously? Word is there isn’t even a completed copy of the bill on the House Clerk’s desk, much less available to all the Congressional members. They passed a bill without so much as pretending to read it. Uuuuuugh. Justify that one for me, Em. That’s the way we always do it, this was just more blatant? Even better. Historic legislation indeed.
June 27th, 2009 on 1:31 pm
Interesting post on ibuprofen. Taking it for soreness doesn’t seem to help me, but taking it to reduce swelling due to severe joint injury (ACL tear, meniscus tear, ankle sprains) has helped in the past. Too much ibuprofen can fuck up your liver though.
Lee told me that down in North Carolina, he and his folks will do alternating ice and hot water baths, a few rounds at 5 minutes each tub, to cut down on the soreness and reduce recovery time. Anybody try anything like that?
Today’s WOD looks like no joke. Here in San Antonio we did Running Cindy (400m at the start of each round). The high today? 102. Humidity? 44% The weather here is brutal.
I’ll be at the box tomorrow night.
June 27th, 2009 on 1:33 pm
I’m out of town for the weekend and feeling guilty about “carbo loading” last night with a Carvel ice cream cake.
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
“Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.”
41:15 – no vest (20 sets of 5, 10, and 15).
June 27th, 2009 on 2:16 pm
Zack, what are ring rows? I also suck at kipping pullups but I think that is even more reason to do them every chance you get. When I started I couldn’t even kip. Then I got an ugly kip and could do one at a time before I had to reset. Today I was able to string 2 or 3 together before I had to reset. Jon and siddharth gave me some pointers and the vids on the crossfit site helped a lot. I definitely think its one of those things that takes a lot of practice.
June 27th, 2009 on 2:17 pm
3 rounds for time:
3 Deadlifts 370# (BW x 1.6)
1 lap w/ 20# medball
15 CTB Pullups
1 min rest
15:29
Dropped the DL reps in order to keep the weight high, My back started to tighten up before I even started the WOD!
June 27th, 2009 on 2:53 pm
3 rounds
5 deadlifts @ 255# (BW X 1.3)
1 lap w/20# medball
15 pullups
1 min rest
- scaled way down to keep workout under 20 mins and to keep high intesity throughout. if I had done the rx, pack or pup version, it definitely would’ve been over 25 mins at the least.
15:05
June 27th, 2009 on 3:07 pm
3 Rounds
25 Back Ext. (Sub for DL because hammy is still recovering)
1 lap with 20lb Med Ball
15 CTB pull-ups
14:13.
Would love to have tried it Rx’d…but need to let the hammy heal
June 27th, 2009 on 3:27 pm
Pack, 5Rds
155# DL
16# Med Ball
Blue band pull-ups, then blue and tan together… shoulders still saucy from yesterday
22:39 I didn’t see comments pre-WOD and would have gladly done 4 rds to finish in 15 mins, oh well.
I survived. That is all.
June 27th, 2009 on 3:52 pm
Pack
155# DL (BW)
20# Med ball
15 pull-ups with tan band
26:38
June 27th, 2009 on 4:23 pm
5 rds
135# DL
16# Med Ball
2 Tan bands for pu’s and blue band for the last 10 (Thanks Jimmy!!!)
24:40
a. why did i do 5 rounds???!
b. Jon thx for not cutting me off
c. CRAP. i just took 2 advil
June 27th, 2009 on 5:26 pm
You now you haven’t been getting enough sleep when you can’t get to the 11am WOD. We opted for bacon and eggs (both from the Del Ray Farmers Market) and Counter Culture Coffee.
Just got back from doing our own WOD.
Squats: 5×185, 225, 275, 300
Bench: 5×135, 185, 195, 205(2) (Still Suck).
7 Rounds
250m Row
10 Box Jumps (24in)
9:56
I was shooting for under 10 minutes (or just fast enough to beat Rich)
Erika managed 105lbs on the bench press x5. She hasn’t done much bench since the Pentagon days and added 20lbs to her PR.
June 27th, 2009 on 5:36 pm
What Aaron failed to mention was that the row/box jump thing left me in a near death state and unable to get off the ground for a good 10 minutes. Those short intense body weight metcons are my WORST enemy – I’m too heavy to be speedy and there’s no weight so I don’t have the advantage of being stronger than the average person. Damn. Anyway, after the heavy dumbell thrusters yesterday my legs were screaming during the box jumps and I only managed a 12:30. Oh well. Oh yeah, and I did two sets of the 5×105 bench, so I’m fairly happy with that.
June 27th, 2009 on 6:46 pm
5 Rounds:
250 meter Row
5 Ring Rows
10 Squats – 135#
June 27th, 2009 on 6:46 pm
Oh, and since people keep asking, 12 days to D-Day
June 27th, 2009 on 7:29 pm
can’t WAIT!!! PS bench press pictures were too cute
June 27th, 2009 on 8:08 pm
3 rounds
150#
16# med ball
Blue band -about half were CTB
17:4x (or 16:4x can’t remember)
June 27th, 2009 on 8:10 pm
3 Rounds
185# DL
16# Med Ball Run
15 Pull-ups with blue band
17:53
My arms were dead after that damn med ball run!
June 27th, 2009 on 8:30 pm
5 rounds. 185#DL, 20# MB, Blue Band through first 4 rounds, Green on Last. 20:50
June 28th, 2009 on 12:55 am
5 rounds: 125# dl/ 16# medball run/ 15 pull-ups (blue band) 20-something min, i forget what time i got! 23:44 maybe?
June 28th, 2009 on 1:00 pm
Steve – ring rows are basically the opposite of ring pushups, only you start higher and let your body down backwards, keeping it straight. Jon said they’re good for building strength in the shoulder girdle which is good to improve kipping. I agree that sometimes you just have to work on the movements you suck at during WODs like this and most of my kipping progress has come during wods, but Siddharth has been adamant about intensity and I wanted to make sure I wasn’t slowing this way down. Maybe next time I can reduce the pullup reps instead and still do them kipping.