New members Jake, Ricky, and KC doing "Diane" at the 5:30am class! Welcome guys! Sorry for the crappy picture quality but my phone was all I had to document the awesomeness dropping in the early morning yesterday!SWOD:
Weighted Pull Ups- Body weight + 25# 30 total reps (Or up to the 1/2 hour mark of class, whichever comes first)
Metcon:
Burpee Ladder:
With a continually running clock, do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on until you cannot complete the rx'd number of reps for that set.
WOD Tips:
For the SWOD, if you can do weighted pull ups, do them! If not, do strict pull ups, band assisted pull ups, partner assisted pull ups, but not kipping pull ups and no chin ups. These should be strict.
For the metcon, the burpees must be full 6-count burpees with a jump at the end! You don't have to do them continuously during a set, but you have to get all the reps before the next minute starts for that set to count. For example, if I'm in the 8th minute I might do 3 burpees, rest a few seconds, 3 more burpees, another short rest, and then the last 2 burpees. As long as all that happens within the minute, the sets counts!
Post pull up method used, and number of burpee ladder rounds to the comments section! bc
Weighted Pull Ups- Body weight + 25# 30 total reps (Or up to the 1/2 hour mark of class, whichever comes first)
Metcon:
Burpee Ladder:
With a continually running clock, do 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on until you cannot complete the rx'd number of reps for that set.
WOD Tips:
For the SWOD, if you can do weighted pull ups, do them! If not, do strict pull ups, band assisted pull ups, partner assisted pull ups, but not kipping pull ups and no chin ups. These should be strict.
For the metcon, the burpees must be full 6-count burpees with a jump at the end! You don't have to do them continuously during a set, but you have to get all the reps before the next minute starts for that set to count. For example, if I'm in the 8th minute I might do 3 burpees, rest a few seconds, 3 more burpees, another short rest, and then the last 2 burpees. As long as all that happens within the minute, the sets counts!
Post pull up method used, and number of burpee ladder rounds to the comments section! bc
Steffanie you are right, but my comment was made only after the 9:30 class! It looks like all the PR's kept coming all day and the 200 lbs mark (which used to be so far away for most of the ladies- "I'll never be able to lift that" is what i used to hear) is nothing now. And the guys did alright too!
ReplyDeleteSWOD: Pull Ups X 30-Band
ReplyDeleteMetcon: Burpee Ladder 10 rounds + 10
Metcon- 12 rds + 6
ReplyDeletepull ups with band
ReplyDelete11 rounds + 5
SWOD: 30 Strict pullups with knee band
ReplyDeleteWOD: 12 rounds of burpees plus 8
good job everyone!
SWOD: 30 pullups slight jump
ReplyDeleteWOD: Burpee ladder 10 rounds + 8
Great Job Everyone!
Ring Pull Ups- 3 sets x max reps (jumping p/u)
ReplyDelete18, 20, 16
Metcon-Burpee Ladder
10 rounds
SWOD: Negative pullups
ReplyDeleteMetcon: Burpee ladder - 13 rounds (Craig didn't tell me to keep going but I know I had at least a few more in me ;)
CFFB
ReplyDeleteSWOD: Deadlifts 5 rm: 315. Ring pullups:3,3,2
Lizzie: 12,9,6,3 of 185 lbs powercleans and ring dips. Time 15:04
Wow big class today and a fun workout to go with it, eh?
ReplyDeleteSWOD: Deadlift 560x5
Strict ring pull ups-8,5,5
Metcon: "Lizzie:
12-9-6-3 of:
185 power clean
ring dips
4:52
Great morning class as always!
ReplyDeleteSWOD:
Deadlift 460x5 (Wow, Craig! 560x5? You're a beast! I was there and don't even recall seeing you do it! :)
Strict Ring Pulls Ups x 8, 6, 5
Metcon:
"Lizzie"
12-9-6-3 reps of:
-185 power clean
-Ring dips
4:31 as rx'd.
460...I only did 460. although once its up there in weight, is there really a difference in 100 lbs?
ReplyDeleteTrue. I'll claim 460 too, then. And we must've warmed up to 595? Let me know, I don't know the rules.
ReplyDeleteunweighted full pull ups, small kip after about the first 10. Burpee ladders, 10 rounds.
ReplyDeletePU 25(10)& 20(10) LADDER BURPS 10
ReplyDeletehalf strict/jumping 8 rounds
ReplyDeleteChris
ReplyDeleteSWOD: Pull ups - BW + 25# for 20 reps, BW + 10# for 10 reps
Metcon: 14 rounds
Becky
SWOD: 30 pull ups @ BW
Metcon: 12 rounds
30 jumping pull-ups
ReplyDelete15 rounds burpee ladder
CFFB
ReplyDeleteSWOD:
Deadlift: 275x5 PR
Ring Pull-ups: 3x max; 7,7,8
MetCon: "Lizzie"
12-9-6-3
Power Cleans @ 135
Ring Dips
Time: 6:30
CFFB
ReplyDeleteSWOD:
Deadlift: 190x5 PR
Ring Pull-ups: 3x max; 10, 10, 9
MetCon: "Lizzie"
12-9-6-3
Power Cleans @ 110
Ring Dips
Time: 8:05
SWOD: Neg. Pull-ups x 30
ReplyDeleteMetCon: 9 rounds
SWOD:
ReplyDeleteBench press: 135x3
MetCon: 9 rounds
SWOD: 25# x 26, strict x 4
ReplyDeleteMetCon: 12 rounds
SWOD: strict x 30
ReplyDeleteMetCon: 10 rounds
SWOD: 25# x 30
ReplyDeleteMetCon: 15 rounds
swod: weighted p/u's +25#/8 20#/8 15#/8 10#/6
ReplyDeletemetcon: 15 rnds.+13 Mikey claim those 13 in round 16..I did. Nice job old timer. Actually great job to everyone who comes in to do this stuff..awesome!!
30 pull ups starting with a couple of strict, then negs, then band, then jump pull ups until I hit 30.
ReplyDelete9 complete rounds of the burpee ladder. 10th round was a flame out.
I had the pleasure of cheering on Doug through round 15 and into round 16. Very uplifting. Glad to be at CF tonight surrounded by great people.
SWOD: max height box jump 37"
ReplyDelete30 strict pullups bodyweight + 25#
METCON: Burpee ladder 12rounds +4
SWOD: 30 strict pullups w/ 25lb plate
ReplyDeleteMetcon: 14 rounds + 14 burpees
Max Height Box Jump: 45 1/8"
Max Broad Jump: 8'2"
30 Jumping PU (7 rounds)
ReplyDeleteSWOD: 5 strict pullups w/20 inch box and 25 jumping
ReplyDeleteMetcon: 9 rounds :)
still hate them, but I'm getting better.
SWOD: 30 negative pullups
ReplyDeleteMetcon: 8 rounds + 7 burpees
Metcon: 10 band(one knee) ring dips
ReplyDelete15 knee to elbows
5 rounds
14:23
Well that is like wierd because there is a post from me above and I didn't post yet. I thought I did 11 + 10?? But I could be wrong..
ReplyDeleteAnyhoo I never did the ladder before and that was one butt kicker fo sho!