Time: 5:00 a.m.
Push Press
3-3-3-3-3
Compare to 05/31/09 or 05/19/09.
For time:
6 reps of 2 Down-backs, 30 sec rest between reps
Then 18-12-6 reps of:
Deadlift, 225#/155#
Burpees
Then 6 reps of 2 Down-backs, 30 sec rest between reps
The "6 reps . . . " part means you sprint 2 down-backs, rest 30 sec, sprint 2 down-backs, rest 30 sec, etc. We'll have the scoreboard up and running so we can keep track without needing watches (yes, you'll have to do a little math). This metcon is a modified version of a WOD found on CrossFit Football.
This Friday and Saturday (07/10/09 - 07/11/09), I will be attending the USA Weightlifting Sports Performance Course in Kansas City, so I will be posting optional rest/workout days for those two days. As always, what you do is clearly up to you - I'm just letting you know that I won't be posting specific WODs for those days. Sunday (07/12/09) will mark the start of the next 3-day cycle.
What's going on here? Post potential photo captions to comments. For those who are unaware, that's Becky and Kris (my sister) in this photo.
Posts
9 comments:
Okay so...we're doing a total of 12 down-backs is that right? I'll run down then back and down then back again and then rest. Yes? Do that 3 times? Then I'll do lots of weights things and burpees, then the same down back thing?
Also, Kris CLEARLY has just sprained her ankle because she came running out of the weight room JUST as Becky was pushing that hoop in front of the pathway. That was Becky's diabolical scheme to beat Kris in the Helen workout.
A bit of wishful thinking - bear in mind that 1 rep of "2 down-backs" means:
1. Run to opposite endline.
2. Run back.
3. Run to opposite endline.
4. Run back.
We do 6 reps of that (total of 12 down-backs) with a 30 sec rest between reps. Then the weights, then 6 more reps (for 12 more down-backs)
Here's the whole thing:
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
We have now completed 6 reps of "2 down-backs." Note there's no 30 sec rest after the last rep - we go straight into . . .
18 Deadlifts
18 Burpees
12 Deadlifts
12 Burpees
6 Deadlifts
6 Burpees
Then:
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
Rest 30 sec
2 down-backs
Done.
"Two ladies stretching."
Push press:
75
85
95
100X2
100fail
Previous PR was 100X1 so that's good. However I think I was close to push jerk on some of these so that's annoying.
18:57ish on the metcon. 135# deadlift.
155-3
175-3
185-3
195-miss
190-miss
Last two sets - not good (obviously).
Metcon
15:12
Maybe not a caption - more of a narrative:
"Massive Hamstring Cramp Prevents Large Woman From Showing Male Gymnast Discover Which Way Wheels Are Supposed to Roll"
For the unaware, both "Large Woman" and "Male Gymnast" are inside jokes/stories. Clearly, Kris is not large (though tall) and Becky is not male.
Best quotes/etc. from this morning:
-"Why do we work our arms so much?"
-"I sorry! I sorry! I sorry!"
-The entire diarrhea story.
Good stuff Charista.
OMG I totally forgot:
"Why do you guys work on arms so much?" - Charista (the runner)
Also, I think another caption could involve the story line of Becky getting Kris down and she's about to finish her off by attempting the famous "Hoop throw" but stops short when she hears Kris pleading "I soddy, I soddy!"
Push Press:
65
70
75
80
85 x 2
Metcon
17:27
I have more diarrhea stories where that came from. Although they will never top that one...
I'm not clever so I won't even attempt to think of a caption for that picture. But my favorite by far is the first one Kiley said. Who would be in that position if they sprained their ankle? Also it totally looks like Becky is trying to push the hoop in the way to sabotage everyone else, and that makes me laugh. But then again, everything makes me laugh. I have been laughing out loud as I have written this response... I am a dork.
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