Body weight bench press
Pull-ups
Post reps for both exercises in all rounds. Compare to 1/29/10, 1/20/11, and 6/24/11.
Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30
WOD Demo with Kristan Clever and Dave Lipson by Again Faster Equipment - video [wmv] [mov]
Kevin Montoya on today's WOD - video [wmv] [mov]
Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]
James Hobart and Austin Malleolo on today's WOD - video [wmv] [mov]
10 comments:
SCALED WOD COURTESY OF BRANDX
CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15
are going for a number and not a max. Test your limits today.
Big Dawgs:
As Rxd
Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.
Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups
Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups
Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows
*Jumping Pull ups should not be subbed. High numbers of these have been associated with Rhabdomyalisis.
Nice picture! Pull ups anywhere. You got to love the Hill kids!!! They are fit for sure!
In spite of the great instruction Drew gave this morning I didn't fully understand how this WOD was supposed to be run until we were on our way home this morning...I should have done less weight so I could have gotten more reps in...oh well.
3reps/12pull ups 4/14 3/16 1/14 1/11 110-130lbs
This was a no Anna day...not sure what to do with that.
Row :30/:30r for 10 intervals
139-143-143-140-135-135-135-135-105(chalk)-137
MU on the min for 10 min = 15
2-1-2-1-2-1-2-1-2-1
AND my first non-false grip MU after that skunk work!!
Hated to miss this morning, but I was at Children's ER until late last night with Cole. He's feeling better today so hopefully I'll be there in the morning.
A no Anna day is just sad, Bill! :)
Way to go Amber and after all that skunk work!
ER is never any fun especially at night and double tough when it is your children. Hope Cole is on the mend. In 16 years Anna those kind of days will only be a blip on your radar compared to all the others that you will continually cherish. And the REALLY great ones don't even start until your kids start having kids! What a joy!
15/8
14/7
11/6
9/6
10/6
45#
Band assisted pullups-graduated to purple band.
135# - 3/28, 3/24, 3/24, 4/24, 3/20
TOTAL: 16/120
10 Box Jumps a min for 10 min for time in seconds:
18-17-17-17-17-16-15-16-16-14
12 GHD sit-ups a min for 7 min for time in seconds:
22-22-22-22-22-23-22
It was really fun training together, Cori! Thanks for coaching us, Drew!!
205#
SCORE: 63/120
i'm not much of a bench presser...haha. seriously, this is about the 3rd time in my life i've done bench press. i found my 1 RM @ 125#! then i pretty much found my 2 RM since the entire wod i used 115# and got doubles! :)
2/24, 2/24, 2/25, 2/25, 2/25
score: 10/123
then box jumps and ghds with amber. so what she said! and yes, thank you for training with me tonight, amber! it's been hard for me to do after being at school all day the past week or so.
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