090511 – Rockin’ Robin

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When I was the first girl to get a Muscle-up, I earned the right to name a workout after myself. After MUCH deliberation, here she is:

“Rockin’ Robin“
3 rounds for time:
1 Rope Climb (from seated)
10 Clean & Jerk – Grace weight – 135/95lbs
100 Double-Unders

Post time to comments.

Coaches notes: Official sub for Rope Climb is 15 Towel Pull-ups or 30 Band Pull-ups; Intermediate weight = 95/65lbs, Beginner weight = 65/45, Buttercup = 35/20; Sub for 100 Double-Unders is 100 skips + 100 tuck jumps.

Gym Challenge of the Week = Max Pull-ups and Max Push-ups (any time this week)

Coming Up: Next 100 Day Challenge will be announced Tuesday (STAY TUNED!) and will start Friday (to end on a Saturday). Strength days this week are Tuesday and Friday.

37 thoughts on “090511 – Rockin’ Robin”

  5. No Brad…you can just eat soda crackers while the rest of us do double unders…:)

  6. So, Grace + Annie + rope climbs? Gee Robin, if you’re going to name a workout after yourself, you should have made it difficult… :)

  9. I didn’t really feel like doing the workout this morning anyway. The worst part is that I think this would have been fun – at least in that root canal sort of way.

    Mark

  10. Wow do I owe all the 6AM people a massive apology. No excuse, just completely lost track of my days. Even more unfortunate is that I was up that early anyway to go to my full time job. Obviously this will not happen again.

  11. apology accepted JEFF …BUT the next 6am class you coach we expect treats(coffee/donuts/chocolate–whatever the group decides–ha)

  12. I was actually able to show up to work an hour early – which is the first time I’ve been early or even on time in four years. Apology accepted.

    Mark

  13. 38:min and change. Did skips and tuck jumps, 65 lb barbell for lifting and banded pullups but I finished 3 rounds.

  17. as rx’d 20:26

    Thanks Rockin Robin, you pushed me beyond my comfort zone today. My cardio has really hit a peak this week….I feel like the wind.

  18. Anonymous,

    place a small towel around a pullup bar and grab the side with both hands and pull yourself up, chin over hands. It simulates climbing a rope…very hard on the grip and forearms.

  19. subbed towel pull ups and 65lb c&j, 30:59

    Just for fun back squats 3×3 at 155lbs.

    Mike/Amy – there is 1 doz eggs for you and Harlan/Marie there are 2 doz for you at Lucy. Enjoy!

  24. As MCed (that's Mark Cooper-ed – it's what happens when Beginner is too hard and Buttercup is too embarassing):

    2 Sets in 25 Minutes – banded pullups, 65lbs Cleans & Jerks, Skips, and Tuck jumps.

    I'm a long friggin way from earning that Tshirt.

    Mark

  26. Okay this WOD came with a fun picture, had a fun sounding name, and looked kinda fun on the white board. However, when you actually do it the WOD stops seeming fun.

    Used my legs on the rope climbs so not rx’d but finished in 42:20

  27. D2, funny, I found it fun! Haha. The rope climb didn’t have to be “legless”, did you start from seated?

  28. I did start from sitting but only on the last 2 rounds. I did towel pullups the first round, then I overheard Chris said if one used their legs the rope would be easier then towel pullups so I went to the rope lol

  29. 32:22 with 65lb C&J and towel PLU (ugly ones)

    Should have gone heavier on the C&J, but am fighting with a trap/neck issue and didn't want to aggravate it. Good workout Robin!! And thanks to Brad for keeping me cool with the breeze off his rope while he did DU's :P

  30. Broke up the wod a bit today:
    12:00 – 2 rounds (do to time) as rx’d – 25:10
    5:00 – Back squats 175#x5x3, deadlifts 225#x5x1
    1 round as rx’d in 17:42

  31. 61:58 as Rx’d. 56 min of that was double unders. Robin already knows what I think…

  32. Shannon try the alternating shower. It works wonders for the traps.

    I guess you were allowed to use your legs on the rope climb. I still think the towel pull-ps would be harder than the rope climb with feet.

    Good job to everyone tonight.

  36. Great WOD..a little bit of everything. 3rd WOD back, 1st with weights. Scaled C&J to 95# but everything else as rx'd:

    34:10

    DU's by far the longest.