Thursday, December 5
Wednesday, December 4
December 3, 2013Friday, December 6
December 5, 2013
Warm-Up
3 Rounds of
15 squats
5 dolphin push-ups
15 superman
5 plank to squat
Prep
1 x 5 press + 3 push press +3 thrusters (bar only)
1 x 5 push press + 3 thrusters (light weight)
1 x 5 push Press (moderate)
Met-Con
4 Rounds
2 min to complete 50 Double Unders + max reps Push Press (M:135/115/95/75; W:93/73/53/45) (scale DU to 100 Single Skips)
REST 2min
2 min 250m Row + max reps Wallball
REST 2min
0 Comments
My strategy for tomorrow: row as slow as possible!
Just for making that comment, I vote you should have a penalty of 50 wall balls after the workout is done. What kind of lame CrossFitter are you??? ::P
It is moved that Steph has to do an additional 50 wall balls after the workout for being a lame CFDCer. Does anyone second this motion?
Seconded.
That’s a lot of shit talk from someone who’s not even gonna show up!
Way to dig yourself a hole! My strategy… oh wait office Christmas party, how sad I have to miss rowing and wall balls.
I second the motion!
I would third/fourth the motion… but knowing Steph I fear the repercussions.
50 Wallballs for Julia or being scared! Wait, you might like that…
Hmm…let’s see, by 8am I’d already squatted and done the workout, where were Katie, Phil, and Vin, huh? HUH?! That’s what I thought!
The workout was brutal but fun. I shared a bar with Inge and Kara, who I’m sure did awesome. Had a good DU day so had about 1:37 to do the PP every round and they got heavy really fast. I rested too much on them and regretted it afterwards. Rowing was bad but at least it was only 250m, so I tried to focus on big drive with the legs and slow return, still took me 1:00-1:05 to finish each row 🙁 Started with a 14# ball, but by the 2nd round it was being used by someone else, so I had to use a 16#. I guess that’s what I get for talking about slacking off. Dammit.
Dude, no one comments on the blog for days on how they did on the workouts, and I jokingly say I’m gonna slack off on rowing and wall balls and all you jerks come out. I see how it is!
The motion is seconded, and, after this name-calling comment, the motion is most certainly carried. 50 extra wall balls it is.
I commend you all for taking the smack talk to a new level on the blog.
Dray, I’ll be happy to run the clock for you to do this workout any open gym time.
Steph, more than likely you can row slow and still get the total volume of work in, as 50 Dus will take you about 20 seconds, while some of these jokers may have to come back tonight just finish 100 single skips.
Whoever does the extra wallballs I’m “donating” mine for you to do.
..Only Steph and Chirs is up early enough to write comments on the blog at 5.22am! anyway, this workout was hard but the 2 min on 2 off is makes a killing workout a bit more manageable at least mentally you can think two minutes at a time.
Hmm…let’s see, by 8am I’d already squatted and done the workout, where were Katie, Phil, and Vin, huh? HUH?! That’s what I thought!
The workout was brutal but fun. I shared a bar with Inge and Kara, who I’m sure did awesome. Had a good DU day so had about 1:37 to do the PP every round and they got heavy really fast. I rested too much on them and regretted it afterwards. Rowing was bad but at least it was only 250m, so I tried to focus on big drive with the legs and slow return, still took me 1:00-1:05 to finish each row 🙁 Started with a 14# ball, but by the 2nd round it was being used by someone else, so I had to use a 16#. I guess that’s what I get for talking about slacking off. Dammit.
Ummmmmm…this looks atrocious. And awesome. Same difference. Why am I always missing these ones!?
This one was a hard one, especially at 6 am on an empty stomach. Note to self: If you’re gonna skip breakfast, also skip the coffee, especially on a day when the work: rest ratio is 1:1. It’s not pretty.
Steph, I admire your double under proficiency and one day hope to be just like you! After spending the first 2:00 trying to finish 50 double unders, I did single skips for the other 3 rounds. Also, wall balls are hell. Can you beat 15 reps each round? Bring it!
Thank god today is an off day!!!!
Right after round 3 I viscerally hated everything.
It was a good workout.
Comment-o-ramma up in here!
Whew, 2-hours post workout and I am feeling the muscle fatigue! (I’m sure 1.5 week of Thanksgiving vacay didn’t help). I used 53# for PP (one of my faves). I was hitting 15-16 reps each round. I could hit 8-9 pretty quickly and then it would take me twice as long to bang out another 7-8.
I wasn’t counting the wall balls, my goal was just to keep moving. However I totally had a split in my pants that ripped a bit every rep – I’m taking that as proof of depth!
New guy here. That was Fierce! Thanks CFDC for one hell of a workout.