120125 – Oh My!
January 24th, 2012
Victoria
A. Turkish Get-Ups 3-2-1-1-1
B. “Oh My!” 7 rounds for time of
7 Hang Power Clean
7 Front Squats
7 Push Press or Push Jerk
20 Double-Unders
Men 75lb/Women 55lb, Intermediate 65/45, Beginners 3-5 rounds with 45/33
C. 1K Row for time
D. Mobility = Chest stretch on rings and Couch stretch
Post results to comments.
Picture: Our boxes have many uses!
Video: “History of the CrossFit Games” Youtube video, courtesy of CrossFit.com.
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What’s with all these double unders? I never thought I’d hear myself say it, but I can’t wait to be back to running!
Hey crystal, sorry for the late notice but I won’t be there this morning.
Two days in a row has reminded me how great it is to go to CrossFit Regina at 6 a.m., and that’s not just because of Harlan’s rugged good looks and frequent sightings of the formerly-believed-to-be-mythical creature known as “The Janimal.”
If you have never gone to CFR at 6 a.m., you’re missing out. (says the guy who has done it precicely three times in the last six months)
Anyway,
A. 55lb barbell. Failed on the 70lb KB, but I didn’t drop it on my face, so that’s something to be grateful for.
B. 11:25 rx’d.
C. 4:07 (approximate time – thetimer said 3:57 when I stopped, but I think the timer paused when I took a rest in the middle)
Okay…my comments didn’t save? Weird.
A: 15 to 35# (should have tried one heavier)
B: I didn’t read the board and see the Rx’d was 55# so I did what I saw the Janimal did…45# 15:38min (I think? should have double checked the time, must have been too tired)
C: 4:35? Thought it was 4:24, but again…too tired to remember.
D: mobility good but sore.
I’m glad Aaron doesn’t use the entire alphabet to segment up his WOD’s (Parts A to D were enough)
Hey folks. If anyone wants a pair of size 10 (I’m pretty sure), but possibly 10.5 Nike Free 5.0′s, I have a pair for you. They are in great shape, but don’t smell great. I’ll wash them again and hopefully that will help. Looking for $20. I’ll leave them at the gym tomorrow.
Wow, that was hard today… but I liked it!
A. 15, 20, 22lb bar (first time doing this with a bar – so different!), 25, 30
B. 11:02 rx’d, unbroken.
C. 4:31.9
Oh My is right!
TGU: got up to 25lb dumbbell
metcon: as rx’d in 14:37
Ah… I really miss my 6amers…
A) The get ups were hard, 55lbs with a kettle bell
B) Metcon was good, I liked this one. Rx’d 8:54
C) 1 km row 3:42.2 this was tough after the Metcon
Good work to everyone at 6:00.
Coming home tomorrow!!
Wod4
4rds:
1 deadlift @225
3 Lsit pullups
6 clapping pushups
3:56
Bench 135×5,145×4,155×3,165×2,175×1 185F
Wod5
Elizabethish 21-15-9
105lb squat clean
Bar dips
13:29
Might squeeze in Diane before we leave tomorrow.
Great vacation wods, Ange and Blair!
Actually Rx’d that one, took awhile but got it done. Those double unders got to me lol and first time doing Turkish get ups, all in all good day:) defiantly should have pushed harder on the row though.
a) Turkish get ups. Made it up to 70 lbs, but probably could have gone heavier.
b) “Oh My” – 16:57. Took a while, but double unders are coming together. Managed to do my second set unbroken then I got tired and sloppy.
c) Skipped because I had to take off early for work.
d) Also skipped….
A) 30 – 40 – 55 that is all I have at home
B) Oh my!! 12:01 as rx’d. Got 5 unbroken set in DU! Sweet!
Good workout!