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Thursday, 26 Nov, 2009

Posted by Mandee on November 26, 2009   |   13 Comments

25Nov09

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

Diet as Dogma

Post thoughts to comments.

13 responses to “Thursday, 26 Nov, 2009”

  1. Aaron says:

    8 + 11 as Rx’d

    Slowed a bit having to wait for an open spot for the GHDs and Back Ext, but it was all good. Great group today with lots of energy.
    Happy Thanksgiving everyone!

  2. Zak says:

    5×2 Back Squat
    275-275(1)-275-275(1)-275(x)
    5×5 Bench Press
    225-235-245-245-255

    Then
    As many rounds as possible in 15 minutes:

    5 Strict Pull Ups
    7 Push Press @ 65% of body weight (125#)
    9 Knees to Elbows

    10 rounds even

  3. Kerri says:

    7 rds + 15- Same here; stood around a little waiting for things to open up, but still a good WOD!
    Hope you all have a blessed Thanksgiving!!
    Happy Birthday, K-Lo, my birthdate twin!!

  4. Robert Montgomery says:

    500m Row: 1:33 (400 lunges yesterday slowed me down)

    rest 12 mins

    Then:

    For Time:
    20Pullups
    30Situps
    400M Run
    20 70#DB Swings
    30Situps

    Time: 4:55

  5. Hudson Slater says:

    Thanks for the response yesterday Russel

  6. dunnbball says:

    CF Oahu Turkey Day Partner WOD:

    5 rounds for time (each partner) of:
    40 DU’s or 120 SU’s (I did the 120 SU’s)
    20 Ring Dips (w/band)
    10 Deadlifts @ 145 lbs

    As your partner was completing their round…
    16kg KB Farmer’s Walk*
    (basically holding the KB and walking around in circles)
    *If you drop the KB or set it down, your partner has to start their round over.

    Time – 40:32

    Loved the partner workouts! It definitely pushed me more.

  7. klowe says:

    Patellar tendonitis of left knee….swollen….annoying…sucks. (I’ll need to consult with Howard before i dx myself). Anyway. Warmed up with DU’s and that wasn’t gonna happen today. made up my own.

    5 rounds for time
    10 HSPU
    20 chest slap push ups
    30 shoulder to knee SU’s

    18:20

    The shoulder combo of slow push HSPU and explosive chest slap push ups was interesting….

    Now….time to eat, drink, and celebrate the things I’m thankful for : ) Very high on the list is CFHSV and our little growing community. I’m truly grateful!

  8. Patrick says:

    Back Squats 3×5: 235-235-235
    Press 3×5: 135(3)-130(4)-125
    Power Cleans 1×5: 175 (cut 2 set due to metal plates in GloboGym)
    One arm DB snatch, singles: 30-35-40-45-50-55-60-65-70X

  9. Robert S. says:

    No gyms open on base today so I did this one in the engine bay.

    For time:
    100 jumping jacks
    75 squats
    50 pushups
    25 burpes

    8:29

    Anything involving squats after yesterday was a piss-poor idea.

  10. Russell says:

    12+13

    Du’s and GHD’s unbroken. Made an effort to do quality back extensions, which made them so hard I had to break them up.

  11. Larry Lowe says:

    At home so I had to substitute on the GHD and back exts.

    AMRAP in 20m
    15 DUs
    15 shoulder to knee situps
    15 good mornings with PVC pipe

    13+15

    First 10 sets of DUs were unbroken. The good mornings stretched out the hammys, which felt really good after yesterday’s workout. I hope everyone enjoyed time with family and friends.

    And everyone needs to wish Kevin Happy Birthday!

  12. Karen says:

    Happy Birthday Kevin and Kerri!

  13. Brad says:

    scaled workout to binge eat all day and drink a few beers tonight and a few tommorow for the game. Back on track Saturday