“RJ”
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Russell Berger 36:36, David Millar 40:00, Kristan Clever 46:40, Rebecca Voigt 48:33. Post time to comments.
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.
Deadlift 5 RM (add 10 lbs to last workout) 425# (PR)
We Need One Score
Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows
11 full rounds 15 power cleans, 12 push ups and 6 KTE’s.
My school date that I wanted was approved. As it stands right now, I will be attending Senior Leaders Course back at Redstone from 10 Oct to 7 Dec.
Cool! Zak be comin’ home.
3 + 400m as Rx’d @ 30: cutoff.
Acutal finish was 31:40, started 4th round run at 29:20 and shortened it to 400m
4 rounds of 800 m run, 3 rope climbs, and 25 pushups. Finished in 31:58
2+ run and 3 rope climbs as Rx @ 30: cut off.
I am offically awful at rope climb.
3 rounds 800m run 3 rope climbs 50 push ups. started 4th round 400m run.
2+24 pushups at 30min cutoff. I hate rope climbs a little more each time they show up in a wod.
Looks like a kick butt Hero WOD-Kudos to you all who’re going after it as rx’ed!!!
Saw this link today from Practice CrossFit, and thought it was pretty cool!!
http://gopractice.typepad.com/practicecrossfit/2010/06/i-train.html
Also, scroll down through the FAQ’s, and take a look at:
How do I know if Practice CrossFit’s right for me?
I think these are GREAT ‘House Rules’ and perfect as a measuring stick for those who aren’t sure if CF is for them or not….
http://gopractice.typepad.com/practicecrossfit/i-just-dont-get-it.html
Donut Run signup is here already! Last year I officially placed 5th but technically I placed 1st! (damn right I did!)…..I’m motivated, I’ve been eating a shitload of donuts, and returning this year for my gold!
Donut run is a lot of fun and raises money for a good cause….and you get to eat warm donuts……and then watch other people vomit.
There will be a sign-up sheet in the gym for lessons on speed donut eating strategies and training. These classes will be led by me.
Sign up: http://www.ucp.org/ucp_localdoc.cfm/27/13349/6788/6788-6788/9805
I am in.
As a former fat kid I am already trained in the art of stuffing my face…however donuts were never my specialty….so sign me up for donut eating strategy lessons.
and I will probably be one of the people vomiting….and I am perfectly ok with that 🙂
I puked last year…..it is almost unavoidable
Didn’t puke, but this was horrible. I still can’t stand the smell of a Krispy Kreme donut. Got to learn Kevin’s technique of getting the damn things down quickly. My stomach revolted at #10, threw the last 2 away on the run back. So, I failed this challenge every way possible. Didn’t eat the doughnuts and finished the runs about a minute past the 1hr cut off.
Courtyard Marriot Day 2
3 mile run
then
4 rounds
25 pushups
25 butterfly situps
Nice job to those that went after it on RT. That looked sick.
Scaled 400m runs/30 ring rows/25 first round, then 20 each add’l round pushups. 4 + 400m at 30 min cutoff.
Deadlift 5 RM (add 10# to last workout) 295#
“We Need One Score”
Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.
3 Power Cleans 155#
6 Push Ups
9 Knees-To-Elbows
11 full rounds + 3 cleans
Switched to split cleans after the first interval. I don’t know why I feel so much better with the split cleans, but it seems to work well for me.
As Rx’d
48:23
Had a much better time than this up until the last round which took me over 12 minutes. My quads started to cramp up on the run and by the time I got to the rope climb I couldn’t bend my legs. Haven’t been that disappointed in a while
If Patrick or anyone else that might be qualified to answer a “should I get this x-rayed?” question could get in touch with me, please do so. I jacked my heel this morning and still can’t put weight on it. 256-529-8102
Sorry, just got home from the “er”. What happened? Are you bearing weight yet?
Way to represent on the main site with an awesome time for the Hero WOD Russell!!
Scaled to 1 rope climb per round, the rest as rx’ed.
3 rds even at 30 min cut-off
Gus: Here’s a list of your choice of 109 Travel WODs!!
http://www.crossfitnorthatlanta.com/travel-workouts/
2 rds +2 rope climbs
Scaled to: 3 rope ascents/rd and 25 pushups/rd.
(w/30 min. cut off)
Too slow on 800m Runs – paced myself/rested too much.
Ropes climbs were good to go (big improvement from the last rope climb WOD) – probably could have done as RX’d.
Scaled to Prowler Pushes of some unknown distance, 3 rope climbs and 25 push ups. 2 measly rounds. Just 2. Yep… 6 rope climbs and 50 push ups. Spend most of the WOD sitting in front of a fan with a wet towel on my head. Bonked big time and it completely took me by surprise.
Where’s the YBF bottle?
New one for me today…Dimes & Quarters?
Don’t quote me on the order in the middle (going from memory) & didn’t quite finish…self-imposed 30 min cutoff (actual stop at 30:11) after the last 200m run, so didn’t do the last 3 exercises:
400m run
10 deadlift, 225#
25 wallball, 20#
200m run
10 power cleans, 135#
25 kettle bell swings, 1.5 pd
200m run
10 push jerk, 135#
25 box jumps, 20″
200m run
10 front squats, 155#
25 pullups
200m run
10 back squats, 155#
20 burpees
400m run