Thursday, November 29, 2012

Posted by Mandee on November 28, 2012   |   25 Comments


Warm up:

Instructor led stretching and agility



A. bench press: 1-1-1-1 E3MOM

B. Complete the following for time:

500m row

25 hand release push ups

400m run

15 strict pull ups

500m row

25 hand release push ups

400m run

15 strict pull ups

500m row

25 hand release push ups

25 responses to “Thursday, November 29, 2012”

  1. Tracey says:

    TOMORROW is my blessed rest day!

  2. Michael says:

    What can I do to sub rows?

    • Tracey says:

      who is this?

    • AP says:

      A membership to CFHSV would solve the “sub” issue ;)Assuming you don’t have access to a rower, I personally would sub a 400m run + 10 OHS at 115 pounds for the row. But that’s me.

      • Michael says:

        Well the gym has a rowing machine but not a counter so I don’t kno how much 500m is

        • AP says:

          For me, it would depend on where the equipment is located, I would want to keep the transition between the movements as fast as possible. If the rower is close to treadmill and that is close to my pull-up spot, then I would row hard for 90-100 seconds. If not, then I would do the sub. Also, depending how crowded my gym was, I might consider subbing the BB OHS with 45 pounds DB squat cleans, which now that I think about it, might be a better sub than the OHS… But I’m not a coach. I’m just trying to mimick the movement of the row

        • Joe L says:

          Here is a quote from the main site (www.crossfit.com)
          “3.6. What if I don’t have a rowing machine?

          Do Sumo Deadlift High Pulls (see exercise page for demo):
          If you don’t have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin–“shin to chin.”
          2K row = 200 sdhp’s, 1K row = 100 sdhp’s, 500 meter row = 50 sdhp’s”

          So 500 meters = 50 SDHPs

        • Scott O says:

          if you have a row machine, but no counter, a good strong pull is about 10m. so, 250m is ~25 strong pulls.

  3. Joe L says:

    Awesome WOD! Thanks for the coaching DB!

    A. 205
    B. 18:16 scaled Pull Ups to Kipping Pull Ups

  4. AP says:

    I’m ramping up for the Oak Mtn 50K on 3/09/12. My plan is to CF 3-5x/wk and run 5x/week. I’ll try to post my wod scores and runs in case any of you are interested in seeing how to incorporate CF into a running program, or vice versa. The number of times I CF will fluctuate depending on which phase of my 16 week training plan I’m in. I’ll also have to cherry pick some wods, especially those that have a heavy deadlift in them. Heavy DLs wreck me for a good week and decrease the quality of my runs. I’m currently in week 2.

    11/27/12, 1715 TRACK
    Run: 3 x (200m, 400m, 600m)
    Recover: 200m jog. Hold splits within 3-5 seconds.
    Total: 3600m + 1600m Recovery (3.25 mi)
    w/u: 2.75 mi easy; w/d: 2.75 mi easy
    Total: 8.75 miles

    11/28/12, 1630: Easy Run 5.9 mile at 7:49/mi, 46:07

    11/29/12, 0600 TEMPO
    8.25 miles Total
    w/u: 3.1 mi easy, Tempo: 2.05 mi @ 6:15 to 6:30, w/d: 3.1 mi easy

  5. Clair says:

    Great morning again with 7:00 a.m. and Dennis!
    A. 95#, 2 attempts at 100# but just couldn’t get it. Darn it!!@!
    B. 18:12, Scaled PUs to band so could stay with the intensity of the workout

  6. Matthew Hillis says:

    Great coaching from Dennis as always!

    #185 I did not manage my weight jump well today so I stuck at #185

    18:36 with banded pullups. The pushups went away very fast and really ate into my time.

  7. Dennis says:

    Wow, I did not plan on doing this WOD as my right shoulder has been nagging me a little.
    HOWEVER, the 0600 and 0700 class hit this WOD really hard and all made the time and totally motivated me to try and push myself as hard as them.
    Bench = 255 had to stop due to shoulder pain
    WOD as RXd = 13:43 smoker and high heart rate
    THANK YOU 0600 and 0700 class athletes for the motivation and your hard work. Train Hard, Train Smart, Train to Survive! Coach DB Out

  8. Justin says:


  9. Adam says:

    185# / 16:28 (kipping pullups)

  10. Mac says:

    275 / 15:54

  11. Nathaniel says:

    16:20 rx