Friday, 14 May, 2010

Posted by Mandee on May 13, 2010   |   37 Comments


Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare toΒ 091113.

Why is breast milk best? It’s all in the genes

The importance of hip mobility

37 responses to “Friday, 14 May, 2010”

  1. Kerri says:

    Nice pic, Trace!!!

    And, really? Who knew I was going to have to scrap two of the girls, two days in a row…..Calgon take me away!!

  2. Patrick says:

    Great… A marathon WOD.
    Current PR is 49:21 and that was with a 50# DB for the swings.
    Goes back to pre-CFHSV days.

  3. tracey says:

    Crossfit ladies night was a GREAT time, once again. We had 20 ladies show up at Tortora’s and had a blast!
    Thanks Joe for the delicious appetizers and sinful desserts.
    It was Emily and Paula’s birthday so there was extra reason to celebrate.:)
    We have such a great group of women in and outside of the gym. Its nice to just have fun together and not always be in workout mode.

    Im scared of myself in that picture. Russell and I had a good workout with bands…that really kicked my ass.

    p.s. Kat will be there next time and hopefully bring lil man Barrett.We missed you and are ready to have you back.

    • Kerri says:

      And, Tracey….you are one HOT and BUFF CrossFit Cougar!!!
      CF Cougar in Training tee….I.Want.One!

    • Emily D. says:

      yes….awesome time with the ladies last night πŸ™‚ Pizza and beer seemed to make us all relax a little more….

      Thanks again Tracey! and thanks for the evil desserts Joe C!

      LOVE the pic! Tracey…you are one buff chica πŸ™‚

      Not ready to sweat my arse off tonight as I attempt Eva…..

  4. Zak says:

    Squat 5×5 (set new PR)
    Bench 5×1
    Bent Over Rows 3×12

    Complete 5 rounds for time of:
    Sprint a 20 yds – 40 yds – 20 yds shuttle drill
    8 Kettlebell Swings 2 Pood
    16 Push Ups
    *Rest 1 minute between rounds.
    *For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat…

    Used a 70# DB and cut out the 1 min rest 6:58

  5. Todd Mc says:

    3 rds + 15 pull-ups, with 24kg, 42:00

    This was brutal, my legs are fried from Karen yesterday.

    Tracey, what is in the band workout? What are you doing in the picture, high-pull, shoulder shrug, clean?

  6. z says:

    4+35 @ 44. Ran out of sugar. 3rd time not finishing this WOD before cutoff…disappointing.

  7. Justin says:

    42:04 as rx’d
    pr by 3 and a half minutes. Last time I did russian kb swings which were a little easier due to the kb not having to go overhead.

    I’m pretty sure I hold my breath the entire time I am swinging the kb. This is the first time I can ever remember doing a kb swings in a wod and not having my lower back painfully tighten up in the lower rounds. I’m not sure what changed, but I like it.

  8. joe c says:

    4 rounds scaled kb. great job justin you

  9. Russell says:

    Tracey and I did 2×12 speed squats to a box yesterday at around 50% 1RM with medium bands. Then we did 1×6 speed pulls from the ground. Tracey used around 30% of her 1RM ( I think ) and small bands. The focus is on power and acceleration of the weight.

  10. tracey says:

    1st round as rx’d, then dropped to 1 pood.
    3 rounds + 800 M + 23 KB swings…45 min. cut off.
    Heart rate could not recover quick enough, felt very pukie.

    I felt like my hips were more muted than norm. Maybe because I did band squat and deadlifts yesterday??? However my pull ups felt stronger. All in all “EVA” is a bitch of a WOD!

  11. Robert S. says:

    4 rds + 600m run as rx’d @ 45 min cutoff.

    I will have to double check my book, but I think this is slower than my last time. I’m pretty sure I finished this one in about 46:30 in Nov. May have came out of the gate too quick and gassed out. KBS were unbroken in the first couple of rounds then my hands ripped pretty bad and everything went to crap.

    It seems that I am trading strength for speed. Lifts have been getting better, but some of the Metcon stuff is slower.

  12. Russell says:

    Did this one today:

    Five rounds for time of:
    5 Muscle-ups
    135 pound Power clean, 10 reps
    Run 220 meters

    As Rx’ed- 9:31

  13. Will Blankenship says:

    4 + 45 @ 45 min

    3rd time not finishing. My hands started ripping in round 2 and it just killed my spirit on the pullups. My palms never rip anymore… it’s always the index, ring, and baby fingers. My index fingers rip at the middle segment, and my ring and baby fingers rip at the base segment. It’s really painful!!!

    Now I can’t wipe my ass for a few days. πŸ˜€

    • Aaron says:

      This is when Jessica can step in…”for better or worse” right?? πŸ™‚

    • Will Blankenship says:

      Oooops… I listed my score wrong. My score wasn’t 4 + 45… it was 3 + 45. My bad.

  14. Katherine Berger says:

    I like Tracey’s outfit πŸ™‚

    • Emily D. says:

      hehe…me too! always the color coordinated cute outfits….as I rock my nasty t-shirts πŸ˜‰

    • tracey says:

      Lululemon…we need a store at Bridge Street ASAP!!! I love the stuff.

  15. dunnbball says:

    3 Rounds + 800 m run in 46:26
    I used 1.25 pood on KBS (20 kg)

    I am definitely bummed about ripping up my hands up the KBS’s & PU’s today. It makes it much harder to play piano and guitar. πŸ™
    Maybe we can get a gel padding for the pull-up bar. LOL!

  16. Karen says:

    felt HORRIBLE during this workout. Didn’t eat properly this morning then tried to make up for it by eating too soon to workout. UGH! Felt like puking from round 2 on, which slowed me down considerably.

    4 rounds in 47:28.

  17. Robb Dempsey says:

    3 rds + 800m + 5 KB swings

    The run killed me. Felt like I was running a mile each time. KBs and PUs weren’t too bad.

  18. Aaron says:

    4 + 38 at 45 min cutoff

    Did first 45 KBS as rx’d, then had to drop to 1.5 pood. I’m not sure if this is an improvement from 091113 when I did the entire wod scaled with 1.5 pood and finished in 40:14…

    Hot today, love that its heating up but the added sweat shreds the hands on this wod. Had to grip the KB and bar in my fingers vs using a regular grip which slowed me down. That grip makes it impossible to link butterfly kips.

  19. klowe says:

    knee feeling goofy so skipped on EVA today. (I know, I wussed) I’ll make her and Karen up after Jax.

    Made the mistake of asking Russell to “just make something up for me”. It was a good one!

    10 min AMRAP
    8 burpee / pullups
    12 anchored abmat SU’s

    9 + 6

    totally gassed on round 6. Somehow forgot it was an AMRAP and paced none whatsoever. Rounds 1-2 like a shot…..then the wheels slowly fell off

  20. Mandee Miller says:

    3 rounds + 800m run as rx’d in 45:00min

  21. Ryan says:

    Crossfit Ft Walton Beach 1130
    Weighted sled pulls @ 135# for 100m x 2
    Then…5 rds for time:
    75# hanging overhead snatch squat x 10
    (Is that right?)
    Pullups x 10
    Finish 11:27 as rx’d
    Great box & killer wod.

    • Patrick says:

      Hang squat snatch. The “squat” is redundant but lets you know that a hang power snatch is not acceptable.

  22. Tasha W says:

    “Baby Eva” -modified. 400m run, 15 kb swings (1 pood), 15 JPUs. 25:01. Everyone did a great job at 4:30, wow!

  23. Patrick says:

    I live in fear of this WOD. It’s just evil.

    Still having to sub rows for runs, but tried to run anyway.
    Run 800m, Row 800m, Run 400m+Row 400m, Run 400m+Row 400m then ran out of time.
    Was planning to run the last 800m but just didn’t have anything left in the tank at the cut off, plus the hand tears were starting to suck. Gotta strange feeling rising from seated is going to be painful for a few days and I don’t even want to contemplate going down stairs.

  24. Emily D. says:

    3 rounds even –row instead of run to take it easy on the leg

    did 15 KPUs first round and 10 the second round and started to rip and bleed so went to JPUs

    uhhh…..Eva is a dirty dirty wench!!! my calves were cramping like something crazy so that last round was miserable!

    taking a rest day tomorrow….need to rest up for a little fun πŸ™‚

  25. Ryan says:

    Thanks Patrick, I wasn’t sure I had it right. Either way it kicked my butt.
    Getting the bar from overhead back to the hang position was taxing.

  26. Kerri says:

    39:43- 3 rds even
    KBS as rx’ed
    Did 15/15 split on pull-ups; 15 KPUs and 15 JPUS.
    Good news=no hand tears. YAY! Maybe my grip strength is finally getting better!
    Bad news= still having problems with repping out good, consistent KPUS.

  27. Katie says:

    In 40:00 completed 3 rounds + 800M run + 20 KBS
    scaled only KBS to 16 kg