Friday 8.19.11

Brooke showing the standard wrap.  Be sure to wear long socks or pants to avoid rope burn.  Remember, you don't need to climb high to practice good rope climbing technique.
I apologize for my err in judgement for the programming yesterday.  My expectations for the timing of the workout was a bit off.  I must have been extremely tired when I programmed it, grave yard shift and all!  Great job for everyone that did the workout.  Anyways, hope this workout makes up for it.  It's still intense, but in a much different way:

SWOD: Rope Climb Practice- Challenges:  No feet.  L-Sit Position.  Double Ups (ascend, descend, ascend again with toes of only one foot touching the ground).

Metcon: Clean one rep every minute on the minute for 15 minutes.

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  1. SWOD: Only 2nd time to do the rope climb and 1st time to 15ft!
    Metcon: 75# Cleans

    Thanks Craig for all the help with my technique today!

  2. Are we adding weight as we progress through the Metcon, or finding one weight and sticking with it? (I'm at work or else I would've asked at the workout)
    Thank you

  3. D-you increase load every time if you can/want.
    SWOD: worked on cleans 3x95 w/full squat
    Metcon: 95lb up to 115lbs..PR at 115 for squat clean =)..did too many at 100, should've gone up sooner.

  4. SWOD: Rope Climb Practice
    Metcon: 75, 85, 95, 105, 115, 125, 130 fail and tweaked my knee :(

  5. SWOD: Rope work
    METCON: 155#, 185#, 205#, 225#x3, 205# to finish

    Dietrich..move up in weight as heavy as you can,stay there or drop weight if need be.

  6. SWOD = 95 - 212 for final completed rep, failed at 215 and a retry at 212 on the final round

  7. Double up on rope & L from the ground and back for RC
    115 - 215 pr

  8. SWOD: rope work, climbed all the way to 15ft. for the first time.

    Metcon:70#-110# should have moved up faster, but worked on form.

  9. Did some searching and last PR was 190 back in Nov of '10. So, a i got a new PR with 212.
    Erica did 105 on that same date. PR is actually 125

  10. SWOD: 15 ft rope climb (pr)
    Metcon: 65/75/85 really working on form

    METCON: 1 REP@225 FOR 15 SETS

  12. first rope climb, grip failed about 3/4 of the way up, second one, I took some stupid and just couldnt do it.

    metcon 135lbs for form and technique.

  13. SWOD: Power Cleans, 190x5x3 (home workout so no rope)

    Metcon: 110, 120, 130, 140, 150, 160, 170, 180, 190, 200, 210, 220x4 (PR).