With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Score the number of minutes completed.
We know you've got it in you; just like this professional Push Up demonstrator! Nice work Brent.
Handy reason to have kids... Picture Denise in the drive through. Picture Denise Close enough to the window that she can't open her door. Imagine her surprise when the truck wouldn't start; cars lining up behind her by the minute.
Now picture 11 year old Natalie with a blank stare on her face as her mom tells her to get out and push the 3,200 pound truck out of the drive through (name of restaurant witheld to prevent further indignity). Thank gosh for CrossFit and strong little women. Thanks Natty!
As for the fun today -
50 Ring Dips - or 150 deep bench dips
Run 400 meters
50 Push-ups - NOSE TO THE DECK or it does not count!
Run 400 meters
50 Handstand push-ups - or heavy Shoulder Press
Run 400 meters
Welcome back Michael!
400m Run with 72# or 52# KB
24 Slam Balls
24 Bag Strikes - elbows, fists or palms to the horizontal heavy bag; hard, not fast taps
24 Box Jumps
24 Pull Ups
400m Run w/Entry Tools (Hoolie and Sledge)
24 Hang Power Cleans 45#/85#/95# Bar
1 Rope Climb
50 Squats - get your a$$ to the ball!
400m (or 800m) Run
Awesome job by everyone. Some of you people just keep getting faster and stronger. I don't get it! Good to see the contingent from CAMPEN as usual.
And Mike A., great job today! When he showed up, Mike was voluntold he was doing a Painstorm. He's been hankering for something extra lately. And he had two or three "rep-police" on his back the whole time, watching form and counting. He kept solid form and never even whined. 500 Thrusters. Yep, five hundred, in 1:04::24. Must've been that new watch...Download cf_marina_10272007_saturday_017.AVI
Huge thanks to all our firefighters. Keep up the strong work guys. We heard from Michael the other day and he was going on something like 70 hours with about 3 hours sleep. Be safe bro, we'll do this one for you:
Three rounds for time of:
Run 800 meters
50 Back Extensions
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Unless the wind changes... then you'll see something a little less demanding on your big ol' heart and lungs.
From our bro's at Camp Nine to our family at LA Co. Fire, to our CF affiliate bros at OCFA; our prayers are with all you guys on the fire lines. Stay strong and hydrated and we'll see you soon. (Don't sleep under the truck!) Remember, you're CrossFit powered!
Today's WOD will be a scaled one for the increased trash in the air. We'll do Lynne to take it easy on our lungs.
"Lynne" Five rounds for max reps of:
Body weight bench press
Five rounds for max reps of:
As of tomorrow there will be 5:30 and 6:00 PM start times for the workouts on Tuesdays and Wednesdays. Thanks!
Everyone will start about the same time. Today we'll try to run it like an actual CFT competition (or like a weightlifting event) to get you ready for the games as well as to keep the bars moving.
We'll start with several bars for each lift. Light lifters will start, then the bar weights will go up. Try to show up on time. Thanks!
This should be fun (or I could just run a 10k for like the 4th day in a row...!):
- 800 Row
- 30 Deadlifts
- 3 Rope Climbs (or 6 Rope Pulls from the ground)
- 25 Burpees
- 25 yd Weighted Walking Lunges (20# or 35# DB's)
- 200 yd "Bob" carry (or Heavy Bag)
- ONE MINUTE TOTAL Hang (timed!)
- 300 Single Rope Jumps
Psst, Nicole, it'll be our secret!
REST you normal decent people!
For those with no common sense left, one word, Painstorm!
Last minute warning and patrol order followed by gear issue. Transit to the local fun zone then...
Bear Complex =
Power Clean, into
Front Squat, into
Push Press, into
Back Squat, into
1 mile Run
100 Pull-ups or 200 Jumping Pull ups
1 mile Run
There are many role models in this community, one is to the right; follow the link above to learn about another.
21-15-9 reps of:
Handstand push-ups or Shoulder Press
Ring dips or Jumping Ring Dips (63-45-27)