Wednesday 04/08/09

Location: CHS
Time: 5:30 a.m.

Weighted Pull-ups
5 x 3

Rest several minutes.

"Rachel"
5 rounds for time of:
30 GHD Sit-ups
25 Back Extensions

Compare to 02/05/09.

This workout appeared on the main site "only" 2 months after its previous posting. The fact that this surprised me (I thought it would be longer before we saw this one again) goes to show how constantly varied CF's progamming actually is.
Posted by Phil

4 comments:

Kiley said...

For the pull ups I was just trying to do 3 kipping in a row. I did the first two rounds. The next two rounds I did two in a row, failed on 3 and then let go, tried again. Round 3 I just could do one at a time. Bah. My arms are tired.

Rachel was good. I mean, it sucked, but I did better than the last time. My time today was 16:34 and last time I finished it was 19 something. So that's good!

April 8, 2009 at 8:13 PM
Phil said...

I did Rachel first (before pull-ups).
9:46

Slower than the last time, but I'm pretty satisfied with it overall. This is due to 3 things:
1. My back is definitely feeling the deadlifts from yesterday - this is really the first Rachel where the back extensions were almost as hard as the GHD sit-ups, so that slowed me up a bit.
2. This was at CHS, so due to the greater range of motion required, it takes a bit longer. This is still significantly faster than the last time I did this WOD at CHS (12:29 on 11/10/07).

On to pull-ups, 5 x 3.
25-3
45-3
55-3
65-3
70-1

Last thing - Kiley, did you mean that you just did one at a time on round 5 (instead of round 3)? I only ask for record keeping purposes if you ever look back at this.

April 8, 2009 at 8:45 PM
Phil said...

"This is due to 3 things:"

Wrong. 2 things. Good thing I don't teach math.

April 8, 2009 at 8:46 PM
Kiley said...

I did them one at a time on the LAST round. That was round 5.

April 8, 2009 at 8:49 PM

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