50 Wall-ball shots, 20 pound ball
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Mikko Salo 16:17, Rob Shaffer 18:58, Mary Lampas 19:09 (20lb MB to 8′). Post time to comments.
Compare to 070918
Highlights from the Women’s competition at the Southeast Regionals – video [wmv] [mov]
A classic that you must read: “What if it’s all a big fat lie?” (by Gary Taubes)
Deadlift 5 RM (add 10 lbs to last workout) 415#
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans 75% of body weight
12:55 used 150# for the power cleans
I saw this pop up last night and I wanted to cry…..stupid rowing 🙂
still sick…..was wheezing so bad during yesterday’s WOD I wanted to die…may have to skip today’s and hit it up tomorrow.
Stay hydrated folks!!!!
22:38 as rx’d
The first set was the toughest, really tried to find a good pace for the first 2k and 50 WBS, then it was a mind set to keep grinding. Rowing still a pain, right when I think I found a good rhythm my time would slow. Goal was to keep the 500k average sub-2. I was able to keep it sub-2 for the 2k, time creeped into the 2:10s for the first 500 of the 1k row, then I was able to get it back to sub-2 for the last half. Final 500k row averaged sub-2.
It was hot today, I feel for the afternoon classes. Not to self: Do not wear any more cotton T’s to the gym…considering working out in speedo for the rest of the summer.
You and Jasper could team up and wear tights together.
Note to self: Don’t go to class when Aaron is wearing a speedo.
You’re only warning will be when I come in wearing adidas tear-aways. Then it’s 3-2-1-blah-dow! Speedo time!
w/20# ball to 8 foot target
Was there much difference doing 20lbs at 8ft vs 14lbs at 10ft? I’m sure it still sucked but I was curious if it was better/easier/less taxing etc. going heavier but not as high.
Rx – 20:53
Rx’d – 24:49
Should I already have a headache from this 30 day zone/paleo challenge? I’m starting to feel like crap and I’m two days in.
That’s called withdrawal. You are coming off the crack. If it doesn’t go away in about a week or so, we might change some stuff.
Thanks for the information. I thought that might have something to do with it. Had a similar experience when I gave up caffeine 12 years ago.
I never had headaches, but I kinda felt like my head was in a fog for about 2 weeks when I first started paleo.
swapped running 1 mile 800 and 400 for the rowing (bum shoulder)still sucked.
Same WOD as Zak
Then “CrossFit Disco”
power clean 75% of bodyweight
As rx’d? at 14lb at 10ft. 25:59
Row as rx’ed- Scaled wbs reps to 35-25-10 (plus a few reps added by Russell for not going unbroken)
15:10, scaled 1000/750/500m row, 25/15/10 wallballs, 8#. (I prolly should’ve done 10#).
50 thrusters @ 45lbs
We did Tabata This minus the pullups:
squats – 17
situps – 8
pushups – 5
Horrible, mentally challenging WOD! Anything involving rowing usually makes me want to cry, especially combined with wall ball shots!
I scaled to 1500m, 750m, 500m row, and then got all screwed up on my WBS rep scheme… I believe I did 25-15-5 (which I know isn’t right, but it still kicked my ass). Used a 14lb ball with the normal target.
Thank God for a rest day!!
Oh yes, and this morning I did the Strength Bias Deadlift, at 3×3 scheme. Did 160/175/175/185(1)… same as last week failed on the last 2 reps of 185. Stupidly repeated 175 by accident. I HATE the bar at my neighborhood gym – it’s fat and tears up your hands. Gonna try this next week at the warehouse. Anyway, went to do the protocol (12-9-6 with 135lb) and could barely grip the bar.