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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13 comments:

  1. JamieFriday, August 19, 2011 7:04:00 AM

    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!

    ReplyDelete
  2. DietrichFriday, August 19, 2011 7:16:00 AM

    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

    ReplyDelete
  3. EricaFriday, August 19, 2011 10:01:00 AM

    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.

    ReplyDelete
  4. HollyFriday, August 19, 2011 10:46:00 AM

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

    ReplyDelete
  5. MattFriday, August 19, 2011 10:48:00 AM

    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.

    ReplyDelete
  6. Steve ELFriday, August 19, 2011 12:31:00 PM

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

    ReplyDelete
  7. GeoffFriday, August 19, 2011 2:24:00 PM

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

    ReplyDelete
  8. Melissa MurphyFriday, August 19, 2011 2:55:00 PM

    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.
    (70-75-80-90-100x2-105x3-110x6)

    ReplyDelete
  9. STEVE&ERICAFriday, August 19, 2011 3:21:00 PM

    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

    ReplyDelete
  10. danyelFriday, August 19, 2011 4:22:00 PM

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

    ReplyDelete
  11. ALANFriday, August 19, 2011 5:44:00 PM

    SWOD: 2 ROPE CLIMBS 15FT
    METCON: 1 REP@225 FOR 15 SETS

    ReplyDelete
  12. ChrisFriday, August 19, 2011 6:37:00 PM

    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.

    ReplyDelete
  13. Ryan S.Friday, August 19, 2011 6:51:00 PM

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

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

    ReplyDelete

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