Events for December 2022

February 20, 2009
February 25, 2009
Reggie’s gift to the gym!

With a slightly smaller class than usual, we took advantage of the space and brought out the tires for the workout for the day.

WORKOUT:

In teams of two, complete as many rounds as possible in 7 minutes for each station.

7 Pull-ups/7 Thrusters
7 Burpees/7 Med-Ball Cleans
6 Tire Flips/12 Ball Slams

There was 3 minutes of rest between stations.

I’m sure you already know that the tire flip wasn’t just flipping the tire. First you flip the tire, then…

So, one flip + jump in + jump out = 1 rep.

RESULTS!!


Amazingly, everyone pretty much got the same reps for each station.

With some time left we added two finishers to class before wrapping things up.

Finisher I: Half Tabata

Four rounds of Tabata Squats and Tabata Push-ups! Lowest rep out of the four rounds is your score. Post scores to comments.

Finisher II: 1-legged Knee-to-Elbows

Should be self-explanatory. Perform K2Es but with only one leg/knee at a time. Do 20 reps per leg, 40 reps total.

Class closed with a stretching session. Great work in breaking in those tires CFDC! Wasn’t it fun? Rest up and be ready for Tuesday!

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0 Comments

  1. Maiko says:

    Tires were fuuuuuuuuuuuuun. What was the weight for each tire? I forget =

    thrusters = 2 x 25# db
    pull-ups = kipping
    med-ball clean = 12# ball
    burpees = sucked
    tire = ladies’ tire
    ball slam = 20# ball

    Tabata squats = 14 (went easy, feeling pretty wrecked from the weekend)
    Tabata push-ups = 12

    Single K2E = felt awkward. meh.

  2. Sara says:

    I enjoyed this workout. I was so tired at the end I had to ask reggie to help me up 🙂

    Thrusters – used 20# dumbells
    Pull-ups – kipping except one round
    med-ball cleans = 12# ball
    burpees – actually did real burpees
    tire – ladies tire but just stepped in and out instead of jumping
    Ball Slam = 20# ball (these are easier with the smaller hard medballs

    tabata squats – 14
    tabata push-ups – 7 I sucked on this one

    Single K2E – my abs still hurt from thursday

  3. John Frazer says:

    Good WOD. I’m feeling it today.

    I was the odd man out (what else is new?) so did this one solo.

    20# MB clean + burpees = 4 rounds
    “Men’s” tire + 20# ball slam = 4
    Kipping pullups + 30# DB thrusters = 4

    1/2 Tabata squats = 12
    1/2 Tabata pushups = 3

    Loved the one-leg KTEs but they took me so long I had to stretch on my own. This may have been partly because I did a pushup/KTE circuit from Coach Rut less than 16 hours earlier.

  4. edgy reggie says:

    I have to agree that the tire flips were fun! 🙂 But I do wonder if I would have the same reaction about the “really huge” tractor tire that is currently sitting outside of Balance Gym?

    Answer: Probably 🙂

    (Several people inquired about the weight of each tire. I’ll try to remember to get the size of each one and see what information the manufacturer has.)

    I used a pair of 45# dumbbells for the thrusters and a 20# medicine ball for the cleans (sorry to steal this one away from Sara) and for the ball slams. I did jumping pull-ups (sorry, no kipping in this session) and used the large(r) tire that was photographed in the picture for the flips.

    Tabata squats: I did 13 bottom-to-bottom (B2B) squats ’cause I’m crazy like that. 🙂
    Tabata push-ups: 13
    Single knees-to-elbows (K2E) felt fine, but I had to break it up into three rounds.

    All-in-all, it was a good workout (read: I liked it). 🙂

    There was great work by everyone (as always)!

    Additionally, I did Winnie’s yoga class last night as well as Olympic lifting on Saturday, and — as of this writing — I am sore as hell! Nevertheless, I’ll survive! 🙂

    @Rhonda: If you are reading my comments, where are you? 🙂 Yes, I am calling you out! 🙂

    CFDC’s own ODB is…recovering.

  5. SaltyHat says:

    Hey Guys – Steph and I were bummed to be missing Sunday’s class, but to make up for it, we sweated it out with CrossFitNC on Saturday – they put us through a workout that would have made Tom B. and the Red-Viking proud (and even involved tractor tires!):

    After the 2-min warm-up:

    4x:
    Run 400M;
    20 tractor-tire sledge-hammers;
    20 back extensions;
    20 GH sit-ups;
    20 box jumps.

    -at the completion of 4 rounds, take a 5 min rest before moving on to round 2-

    3X:
    15 SumoHP (men 95#, women 65#);
    Run 100M;
    15 Pushups;
    Run 100M;
    15 Push Press (same weights as above);
    Run 100M;
    15 Squats;
    Run 100M.

    All for time. Brutal. I have never experienced so much trouble with box jumps as I did after the BackExt-GH Sit-up pairing. And my core still feels like a have a swarm of hornets stuck inside me. All in all, it wasn’t CFDC, but it was great substitute – a good crew to workout with if you ever find yourself in Raleigh, NC.

  6. Henry says:

    For the Whiteboard: Pulled #345 and then #355 singles last week.

  7. Maiko says:

    damn, sounds like quite the workout Salty!! I like how there’s shorter runs in there (100m) but that first workout would have killed me after 1 round! And people think you can’t get a good workout using mostly or only bodyweight…psha!

    Added your update to the whiteboard Henry! Completely forgot to add Tabata Squats and a 500m row to it – will do so later!

  8. Rob says:

    I like the tire flipping graphic!

    I used 35# for the thrusters, everything else as Rx’d. I had to skip the single K2E because of a lingering shoulder injury.

    Sundays are my favorite WOD days by far, it’s nice to be there when the gym isn’t so crowded with non-crossfit people.

  9. Anonymous says:

    No need to call me out. Resting my knees. I plan to be in on Tuesday.

    Jackie is waiting for it to warm up.

    Rhonda

  10. Sara says:

    Rhonda – just think of it this way… we feel the void when your missing from class

  11. Maiko says:

    woohoo! got love for the tire-flippin pic! ^o^

    glad to hear you’ll be back Rhonda! I was wondering where you were

  12. edgy reggie says:

    Weight of the tires is as follows:

    “Small” (aka “the ladies’ tire”): 198.9 lbs. (90.4 kg),

    “Medium” (the Firestone tractor tire): 220.4 lbs. (100.19 kg), and

    “Dag, that is huge!” (the Goodyear tractor tire): 369.8 lbs (168.11 kg).

  13. Maiko says:

    I didn’t realize we were flipping that much weight around!!! Makes me feel pretty damn proud actually, LOL

  14. John Frazer says:

    We were using just the small and medium, right?

  15. Sara says:

    I am surprised they are that heavy too. I thought the little one was lighter than it is.

  16. edgy reggie says:

    @John: Correct.

    I was surprised at the weight of them too, but when you stop to think about the application for each tire, it makes sense (at least it does to me).

    I did some research online in order to get an approximation, but I’ll try to ask the dealer about the tire weights. I’ll post corrections if needed.