Friday, 17 Dec, 2010

Posted by Mandee on December 16, 2010   |   37 Comments


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

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

    • Russell says:

      so your fitness should cost 25$ per month? But hey, don’t look a gift horse in the mouth right?

    • Emily D. says:

      SAIC gave me a $50 gift card for answering a health and fitness questionnaire. 🙂 That is about as giving as they get.

    • Robert S. says:

      The Fire Dept. Will pay for your ambulance ride if you go down because you’re too fat to handle the stressors of the job. (read: we realize you may die or be a liability to others, but we’ll make sure you get top notch medical care when it happens)


  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


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

    • KLowe says:

      shut up….and I hate you.

      you could have done the WOD 2x’s in the amount of time it took me to do it once.

    • Robert S. says:

      I guess the “Lynne” score from the other day was just ok too huh? You, sir are a freak.

  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#

    Total: 143 (pr)