Three rounds for time of:
50 Back extensions
Post time to comments.
Tornado hits downtown Huntsville
and a decent video of it from Kevin Lowe
Back ext is a breaker. 41 dus linked in first round. pr. sets of 10 the rest of the way.
Made up Fight Gone Bad from this past Monday
This is a PR by 98 reps, but last time I did FGB it was in my first couple weeks of starting Crossfit, I wasn’t on any set diet, and if I remember correctly it had been a pretty rough night the night before.
23:41 scaled hip ext. Have to work on DU
8:50 as rx.
Mandy that is a great picture on the site today–too cool. I need a wall to do one like that!
13:22 as rx’d
As Rx’d 17:28…..I think
6:30 but scaled….doh!
I got there late and thought it was 50DU’s and 30 BE’s….so scaled. Damn!
but I’m more than happy with the time.
first 50 du’s unbroken
then 25 and change
25 and change.
Very happy with the DU’s since it had been so long since I last did em.
This WOD essentially involved me doing 3 rounds of 50 BE’s with a bunch of jumping around the gym like an epileptic and lashing myself in the shins with a jumprope in between. I was able to get about 7 DU’s in a row in the last round, but then fell apart again.
For those of you that were interested in what I was having for lunch…. Let’s call it “Fresco Chicken Tacos”
-1 oven roasted poblano pepper (put it under the broiler on high1 until the skin is blistered. Once cooled remove the skin)
-1 Block of onion
-Fresh Cilantro, garlic, and lemon juice to taste.
-4 oz rotisserie chicken breast meat (You can get this at Costco in a huge package.)
Dice all of the ingredients and mix together. Place them in a foal packet in the oven just long enough to warm everything. Serve on top of whole romaine leaves… Consume the hell out of it.
This ended up being just shy of 3 blocks of carb so I finished it out with some blueberries in coconut milk. More on Coconut milk and fruit later. It is awesome!
I hadn’t though of coconut milk before. How much is one block of fat?
It depends on what kind of coconut milk you get. The light version (which is just watered down) is a tad over 2 blocks for 1/4 cup. The full octane version, however, is 2 blocks per Tbls. I typically have a 2 block serving of fruit with the appropriate amount of whichever coconut milk I have at home. If you use the light version you can blend some fruit in it and put it in the freezer for a little bit, it becomes a sort of paleo yogurt.
I finally did a DU. Did not have time to finish WOD, but 2 rounds completed. I watched Jeff do his PERFECT form DU’s and just tried to move my wrists the same way…BAM I got it. Sooooo excited to get it. Made my day:)
Very cool pic Mandee!
Way to go on the DU!!! Now just link em, and you’ll be cooking with grease.
16:34 as Rx’d
Followed by me curled up on the floor in a fetal position trying to get my lower back to loosen-up.
Zone Diet Question… Is it cheating if you eat extra blocks even if they are in zone ratios? For example, I worked a 12+ hour day yesterday and had a gig last night at Humphrey’s until 1:30ish, so I ate an extra 3 blocks to sustain me. It seemed rational to me. Thoughts?
If you stay up late, you are going to get hungry, and probably need more food to keep going, so no that’s not really cheating, Just get to bed earlier!
Stupid DUs, found my rhythm in the last round and was linking them in 10’s
Finally linking DU’s more than 5 at a time, well, except for the last round.
250 single jumps- working on DU’s
50 scaled hip extentions
Back Squats 5-5-5-5-5: 185-205-225-225(4)-225
Felt weak, no food since breakfast at 0700.
27:57, scaled to 20du/100su…thanks for letting me finish!
DU’s were RX’d but scaled to back extensions. Didn’t even look at the clock! Around 15:00….
19:39 as rx’ed. Confused the first round as to which way I was supposed to be doing the exercise on the GHD bench…arched back, or round back. So, wasted time talking to Josh about it. Nevertheless, round two and three were brutal on the back….
Garage Gamers….and anyone else.
i’m gonna do a few trial walks with the 120 lb sandbag tomorrow afternoon at the 5K trail hill. Then run 7K or so on the trail at a relaxed pace to see how it goes.
If anyone is interested then email me at email@example.com
Will probably be around 2-3pm rain or shine.
22:10 as rx’d. Linking DU just not happening lately. Mental block. Took my time in first round of BE, trying to work correct form, but then realized it was taking me FOREVER to do the WOD so I sped up in the 2nd and 3rd rounds.
Way to go on the DU, Tracey!!
Sorry, Kevin, I’m sure I have something to do between 2 & 3 to prevent me from attending! Have fun with that, though! 🙂
OK so I was way off, I finished after Kerri so it must have been in the 20’s.