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Friday, 17 Dec, 2010

Posted by Mandee on December 16, 2010   |   37 Comments

Workout:

In order, attempt a max (and unbroken) effort at each of the following movements:
max rope climbs in 1 minute
Arms-only rope climb
Ring-dips
Handstand hold
500m row
400m run
L-sit

Cool-down:
Pull out your Athlete Band Tracker and see if you got any closer to your next ranking!

Post max efforts in each category to comments.

Twice-Baked Acorn Squash– the latest creation from Robert Simmons… and it is really really good.


37 responses to “Friday, 17 Dec, 2010”

  1. Robert S. says:

    CF Level I Cert is now ANSI accredited!!!!

    This is OUTSTANDING!

  2. Mandy McMillion says:

    gained 5 points – 3 rope climbs in 1 minute!! The rest of the morning was humbling. At least I have goals to work toward next year. Great morning class!

  3. Stacey says:

    love this pic….

  4. Carson says:

    First day back in way too long…

    Still only have half a rope climb, but I’ll get there.
    PR’d on the 500m Row at 1:51.8 (previously 1:54.1). I missed the extra points for elite time by 1.8 measly second! Bah!
    400m Run – 2:46

    L-sit: 14 seconds.

    Note: it is cruel and unusual punishment to move from a max effort 500m Row, to a max effort 400m Run. Just sayin’.

  5. Larry Lowe says:

    5 rope climbs in 1 minute
    Did not attempt the arms only ascent (did it a few weeks ago)
    20 ring dips (points gained)
    Hand stand hold 16 seconds walking 20 feet
    1:32.5 row (2 seconds slower than pr)
    1:30 run (very difficult after the row)
    30 seconds L-sit (points gained)

    I like the benchmark days.

  6. Brady says:

    Still need work on rope climbs.
    Ring dips are getting better, but working on it.
    Handstand hold for 16 sec., gained points
    1:42 row, only gained a few secs from PR
    2:10 run (I know I can do better than that, but difficult after the row)
    9 sec L-sit (curl)

    Gained some points and filled in a few extra spots like Grace time,CFJ, Jerk, etc. Only need 30 points for orange band…i’m going to make it happen before the new year!

  7. Brian says:

    Got an email this morning that GE was going to start a reimbursement plan to rebate 50% of my annual fitness center membership!

    The catch – there is a $300 max

  8. Penelope says:

    3 rope climbs in 41 sec (17 sec pr), 0 arms only
    10 ring dips (pr), handstand hold practice against the wall
    2:01 row (pr), 1:38 run (pr)
    25 sec L-sit

    Fun class today!

  9. Brian says:

    7:22.5 time for 2K row was the only thing worth mentioning today.

    Overall a great WOD today for me even with hurt elbow and calf muscle.

    • Brian says:

      Forgot – Mr. Pukey came for a visit today.

      Instead of doing the 400m run I decided to follow-up the 2K row with a 500m row — not the best idea I’ve ever had.

  10. Robb says:

    4 rope climbs
    6 ring dips
    – handstand hold
    7:31 2k row
    1:31 400m run
    0.005s L-sit

  11. Kerri says:

    3 rope climbs-missed 1 minute by 1 reach-dangit
    5 band-assisted ring dips
    57 second handstand hold on the wall
    7:51 2K row-PR; have never done this, but was happy with the time
    400 m run-1:46- missed points by 1 second-dangit x2!
    10 sec-L-sit hold

    Good programming for a Rest Day. Would LOVE to do something like this at least once a month!!

  12. KLowe says:

    AF WOD 11
    200 DU’s
    9000lbs of deadlift (30 x 300#)
    75 thrusters 45#

    14:17 horrid….and honestly I just wanted to quit at minute 7…..but the “positive” is that I consider any WOD that I’m forced to address my DU goat as a win.

  13. Tracey says:

    Kevin, My client was inspired by your muscular development! So thanks! I told him I trained you 3 days a week. LOL!!!! KIDDING.

  14. Jake Naumcheff says:

    AF WOD 11

    8:49

    One of the worst performances I’v had in a while. Just quit when it got hard, Period. Demoralizing to say the least

  15. Dennis says:

    Good job today Jake and KLowe on the AF WOD. I watched the film and could see a lot of KLowe and could here a lot of Russell motivating Jake.

    Lunch time class I do not see you all often but it was nice to see you all hit the row, run, rope climbs and L sits hard. did not know B had a kiss with Mr. Pukey. Intensity Train Hard, Train Smart, Train to Survive! OkieDB Out

    • Jake Naumcheff says:

      Don’t let the Oklahoma native fool everyone! Dennis blazed through this workout today! Great job Dennis.

  16. Patrick says:

    1 mile warm up run at the CC Course

    Parking Lot Warm up:
    1 island run, 10 squats, island run, 10 push up, island run, 10 HSPU, island run

    5/3/1 Squats: 205(3)-235(3)-265(10)

    No hands rope climb x1
    Rings Dips x 21
    Handstand Hold x 10sec
    500m row 1:38

    Then hip adductors started cramping and it was time to call it quits.

  17. Robert S. says:

    Made up “Lynne” today at work

    As rx’d at 155#
    16/33
    10/20
    9/20
    5/13
    8/9

    Total: 143 (pr)