1 Mile loop - thanks Stacey!! http://www.gmap-pedometer.com/?r=5776658 Go out the back door. Turn left on 2nd Ave S, run about 1/2 mile to 24th Street and turn left. Turn left onto 1st Ave South. (This is the "old" 1-mile turn around spot.) Run as hard as you can back to the gym. Enter through the front door.
Muscle Up sub = 3:1 Muscle Up Progressions (MUPs) Double Under sub = 3:1 singles
Big Dawgs: Rx Pack: 800M run, 5 MU or 15 MUPs, 25 WB, 50 DU, 800m run Pups: 400M run, 10 MUPs, 15 WB, 50 skips, 400M run
Great WOD - not as bad as I anticipated - of course I gamed it pretty severely but I did get 10 DUs in a row...PR! I like the new mile course. The neighbors will be talking today - "did you hear those dogs all barking at 5:30 this morning then again exactly 9 minutes later...what's with that"?
RX 1st mile 9.20, 8 muscle ups, 40 wb, 30 DUs 2nd mile 11.10 (ha) total time - 29.30 (just nicked in under that 30 minute deadline...perfect gaming)
27:45 total - I don't remember my mile breaks. 1st mile - same as Sheena 20 MUP 50 WB 3 Min of Single Unders and a few DU 2nd mile - about 30 secs after Sheena
Sorry I missed out this morning. I'm not sure I've shared this with everybody yet, but our little friend whose house burned down at Christmas time moved in with us this weekend. So I'm trying to figure out our new morning routine. In pretty sure I'll see y'all tomorrow!
This WOD was hard for me, but I enjoyed the "set-up" with the 3 minutes of different movements between the runs. Running is definitely one of my "goats" (unfortunately I have many others). Thanks to my sweet hubby for slowing down and making sure the dogs weren't getting me and that I hadn't passed out along the way (really his last mile would have been a couple of minutes faster if he had just gone at pace). And thanks to Shane for joining me the last bit and encouraging me on! This was not a team WOD, but it took a team to get me through!!
That was a gen-u-INE suck fest. I took every bit of every 3 min for each movement. ugh. And my running stinks. 830 mile run, about 30 sec of sucking wind b/f starting mu, finished those in 3 min, 3 min for wb, 3 min for du (lots of resting going on there), and about 30sec of sucking wind b/f getting on rower. (rowed 2000m instead of 1 mile run) Wobbly
hope you're right stacey...i feel like it was a suckfest because i'm not conditioned to go hard after 10-15 minute time domain. i need longer wods like this, but man, i sure don't like them.
that's awesome news kista! i am coming to see you on friday, so i am excited to hear about it! ya'll will fall into a routine before you know it!
Cori, It must be true because (here's my proof): "if a workout is a suckfest, a great deal of progress is made via the effort"! is equal to... "That which doesn't kill you makes you stronger".
On the other hand Stacey if a WOD is a 'suckfest' for the A.M. folks then our experience may serve as nothing more than a warning for those who come after us.....(the P.M.ers). I'm not saying I'm just saying....
Welcome Kerry Jacobi, newest member of the MUSCLE UP CLUB!!!!!! WOOT WOOT!!!!
Tomorrow's wod:
EMOM for 15 minutes perform: 1 Deadlift 1 muscle clean from mid hang 1 power clean from mid hang 1 squat clean from mid hang Clean load - use 60% of max from 8/29/12. Post load and rounds completed to comments.
22 comments:
1 Mile loop - thanks Stacey!!
http://www.gmap-pedometer.com/?r=5776658
Go out the back door. Turn left on 2nd Ave S, run about 1/2 mile to 24th Street and turn left. Turn left onto 1st Ave South. (This is the "old" 1-mile turn around spot.) Run as hard as you can back to the gym. Enter through the front door.
Muscle Up sub = 3:1 Muscle Up Progressions (MUPs)
Double Under sub = 3:1 singles
Big Dawgs: Rx
Pack: 800M run, 5 MU or 15 MUPs, 25 WB, 50 DU, 800m run
Pups: 400M run, 10 MUPs, 15 WB, 50 skips, 400M run
Great WOD - not as bad as I anticipated - of course I gamed it pretty severely but I did get 10 DUs in a row...PR! I like the new mile course. The neighbors will be talking today - "did you hear those dogs all barking at 5:30 this morning then again exactly 9 minutes later...what's with that"?
RX 1st mile 9.20, 8 muscle ups, 40 wb, 30 DUs 2nd mile 11.10 (ha) total time - 29.30 (just nicked in under that 30 minute deadline...perfect gaming)
Great job on the DUs Shane!...you've got them down! You, Eddie, Sam and Drew blew that WOD away!
Cara welcome to the 5.15am class!
8:30 mile
30 mup
35 wb
3 min of du lost count
8:45 2nd mile
27:45 total - I don't remember my mile breaks.
1st mile - same as Sheena
20 MUP
50 WB
3 Min of Single Unders and a few DU
2nd mile - about 30 secs after Sheena
Tonya - 30 MUP in 3 mins, that is stellar
Bill - 8 MU! and 10 DU in a row! Awesome!
Cara - welcome aboard!
Break it down.........
First mile: 7:47
MUP-30
WB-25
Sub Singles-300
Second Mile: 7:44
Total time 23:41
Welcome aboard Cara!
great WOD today! Everyone did awesome! Running was def my strong point today:
1st mile-6:54 and 2nd-7:12
3 MUs-stayed back after and did the rest plus a few more and attempted 2 at a time-failed on both
I need to get the Eddie WB and I will be fine! Got them but same as DUs-right at 3 minutes
24:18 total time
Way to go morning crew! Awesome job!! Everyone have a great day- cant make it tonight, but see yall tomorrow!
Gettin super excited about the Barnyard throwdown this weekend!!
Sorry I missed out this morning. I'm not sure I've shared this with everybody yet, but our little friend whose house burned down at Christmas time moved in with us this weekend. So I'm trying to figure out our new morning routine. In pretty sure I'll see y'all tomorrow!
This WOD was hard for me, but I enjoyed the "set-up" with the 3 minutes of different movements between the runs. Running is definitely one of my "goats" (unfortunately I have many others). Thanks to my sweet hubby for slowing down and making sure the dogs weren't getting me and that I hadn't passed out along the way (really his last mile would have been a couple of minutes faster if he had just gone at pace). And thanks to Shane for joining me the last bit and encouraging me on! This was not a team WOD, but it took a team to get me through!!
That was a gen-u-INE suck fest.
I took every bit of every 3 min for each movement. ugh. And my running stinks.
830 mile run, about 30 sec of sucking wind b/f starting mu, finished those in 3 min, 3 min for wb, 3 min for du (lots of resting going on there), and about 30sec of sucking wind b/f getting on rower. (rowed 2000m instead of 1 mile run)
Wobbly
I like to think that if a workout is a suckfest, a great deal of progress is made via the effort!
hope you're right stacey...i feel like it was a suckfest because i'm not conditioned to go hard after 10-15 minute time domain. i need longer wods like this, but man, i sure don't like them.
that's awesome news kista! i am coming to see you on friday, so i am excited to hear about it! ya'll will fall into a routine before you know it!
mile 1 - 8:15
25 MUPs
45 WBs
53 DUs
mile 2 - 8:10
i was incredibly close to sitting this one out, but i'm really glad i sucked it up and came.
everyone did awesome today!
shane, thanks for screaming at me. you are the only reason i negative split the second mile! :)
Cori,
It must be true because (here's my proof):
"if a workout is a suckfest, a great deal of progress is made via the effort"!
is equal to... "That which doesn't kill you makes you stronger".
On the other hand Stacey if a WOD is a 'suckfest' for the A.M. folks then our experience may serve as nothing more than a warning for those who come after us.....(the P.M.ers). I'm not saying I'm just saying....
WOOOeeeee. That second mile was UGLY.
27:10. mile 1 8:27/ 2:46 on 30 MUPs/ 32 Wallballs/ 37 DUs/ 9:40something on the second mile. It was SLOW.
Welcome Kerry Jacobi, newest member of the MUSCLE UP CLUB!!!!!! WOOT WOOT!!!!
Tomorrow's wod:
EMOM for 15 minutes perform:
1 Deadlift
1 muscle clean from mid hang
1 power clean from mid hang
1 squat clean from mid hang
Clean load - use 60% of max from 8/29/12. Post load and rounds completed to comments.
Mid-Hang Muscle Clean demo video: http://youtu.be/M3cCUtg8N0w
Mid-Hang Power Clean and Squat Clean demo video:
http://youtu.be/bweXQYXBm_Y
Congrats Kerry! Way to go!
31:20, slow as molasses
But you finished Judy - way to go.
Congrats Kerry!!
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