WOD 12/11/09
Today’s WOD:
Weighted Pull-Ups
MEx2
then
3 rounds:
20 Push-Ups
25 Kettlebell Swings (1.5/1 pood)
30 Sit-Ups
I caught Ashton in a weird pose 2 days in a row. He’s normally much cooler, right? Or is he just a goober? You be the judge.
How to bail on a missed lift. If you’re around with us long enough, you will inevitably miss a lift. If you never do, you should probably put some more plates on the bar. Don’t be afraid of missing a lift, just be safe about getting out of the way!
23 Responses to WOD 12/11/09
Is the pot calling the kettle black?
If it stays in the 30′s all day what are the chances of working out in the first heated crossfit?
GOOBER no question! I guess it may take a day of hanging out with him to figure that out. Ok I’m being to nice, more like 5 minutes.
I’ve got no problems being a little off kilter. It makes life a whole lot more interesting. Why do you think Ashton and I get along?
Actually isnt it him being a goober on the same day. Same clothes. Need to pick up on the little things. But I will agree with Robbie.
Shirts off anyone?
Also after looking at the bailing link I will be giving free demonstrations at the squat bail despite Jake’s hatred for it.
Ryan, I am sorry for not being as jacked and tan as you. (Nice pickup thought that I was only a goober on one day).
Robbie, your singing makes my ears bleed more than a dying cat.
Whats up with all the animosity toward “this person whose name we seem to not be able to say?”
And if its about his name still being around step up and lets wipe the PR board and start over fresh in the new place.
63lb ME weighted pull ups and WOD in 4:47
20lb Pull-Ups, 7:45 Rx
I did a little comment editing. Things weren’t going in a good direction. I might use other people’s times as targets for your performance, but the end goal is always to keep you motivated and hopefully set new records for the gym.
50 lb weighted pull-ups, 9:33 wod
I liked Robbie’s singing.
Uh, what’d I miss?
2, 30 lb weighted pull-ups, turkey-necking on the second one
8:00 minutes flat on the WOD.
I made those paleo pancakes from Mark Sisson’s site:
http://www.marksdailyapple.com/almond-banana-pancakes/
Delicious, though a bit on the dry side and somewhat hard to keep from crumbling on your plate. Butter helps with the dryness, as does maple syrup but I don’t think the syrup is paleo. I had also added walnut meal to the almond, just because I feel banana’s are weeping for walnuts…
Incredibly easy to make, especially if you have a food processor, which I do. A little difficult to get the right cook time to get them to cook all the way through.
I found that they worked best cooked in butter, on a setting of ’3′ on my stove, the first batch were black on the outside and soft on the inside on a setting of ’7′
Served two of us, but we are hungry girls
What song was Robbie singing?That’s a big factor.
I love when people sing at the gym. I particularly love cowboy songs, ‘case you’re taking requests. ‘Home on the range’ is my go-to song when at work…
7:07 on wod.
55lb weighted pull-ups
12:?? WOD (substituted 1 pood left-arm kb snatches for kb swings)
90# x 2 weighted pull-ups
10:17 on the wod
45# pull ups
9:40 wod
just looking on hq page and saw this workout I think we should join in and do it in remembrance.
Lumberljack 20
20 DL (275/185)- run 400
20 KB Swing (2 pood/ 1.5)- run 400
20 OH Squat (115/75)- run 400
20 Burpees- run 400
20 Pull Ups Chest to Bar- run 400
20 Box Jumps (24†/18â€Â)- run 400
20 DB Squat Cleans (45/35)- run 400
Not enough on the Weighted Pull-ups
Too long on the WOD…
45 lb weighted pull-ups. Can’t remember time.
10 # pull ups and 10:?? on the wod
10lb pull ups. Don’t remember WOD time.
Ryan – we did a variation of the lumberjack for the Saturday workout a couple weeks ago. It was the Saturday all girls showed up.