Thursday 4/9/09

For time.

4 rounds of:

7 x Ring dips
7 x 225lb Dead lift (scale as needed)
7 x 135lb Power clean (scale as needed)
7 x Knees to elbows

Post time to comments.

22 comments:

petera said...

9:01, was slow in performing dead lifts. it felt good to finally get back to Crossfit after taking a few days off to rest before the APFT.
-on a side note i feel that the past 3 months of doing Crossfit helped me to set personal records on all events on the APFT. The muscular/cardio endurance that Crossfit trains works hand in hand with the APFT events.

dkeys said...

11:04...good suck this morning only scaled clean to 115. Ring dips were rough and I need to keep working them, but stoked either way.

MAJ Blackmon--thanks for the talk this morning and advice. MAJ Wylie and someone else (Sorry, I didn't catch your name)--thanks for the encouragement and kick in the pants to keep the intensity up. Thanks to everyone for the motivation this morning.

On-on

RW said...

7:15 as rxed

First time doing this WOD and really liked it.

dan09 said...

Rx'd - 11:30

PCs were ugly. Need a lot of work

Black and Gold CrossFit said...

8:41--I'm was really sucking this morning. Probably needed to push a little harder through the power cleans and dead lifts.

On a side note...Saint Barbara's Day ball is tonight. I will be there. Tomorrow's workout is going to be brutal. For those who partake in the festivities tonight (which I will), I still fully expect to see you in the morning as well. Don't make me shame anyone.

Mac said...
This comment has been removed by the author.
Mac said...

8:25. Worked some muscle ups for my goat this morning. Also, I tried a recommendation from a couple of days ago that instead of resting between exercises, you finish one and immediately start the next, even if you can only do a few reps. I know it's all mental, but it does seem to help.

Dana said...

7:17

Felt good getting back into it. I need to make sure I dont sacrifice form for speed.

To add to petera's (aka Peter) comment. I too set personal bests on the sit ups and run. The 2 mile run is a 12-13 minute event. Perfect for muscular and cardio strength/endurance. I would attribute my success to fighting through the suck every morning at crossfit.

Demet-hook said...

Subbed Sumo Dead Lift High Pulls @95lbs for PC's because my wrist is really bothering me.

Anyways, my time was 6:45...I can actually do Knees to elbows now, and I was really happy with my DL form.

I am making up yesterday's workout tonight...

Bobby said...

7:55 as rx'd.

CMCD said...

6:59 as rx'ed. Great to be back.

I agree with petera and dana on what they said concerning CF and the APFT. I felt better than ever and scored really well. I definitely attribute the improvement to these workouts.

SB said...

14:40 scaled DL to 205 and PCs to 95.
Good WOD!

usarmychick09 said...

Sandhurst run this morning. Couldn't do the WOD til this afternoon...

9:51 with assisted dips; 115 deadlift; 65 clean

PTisFREE said...

9:54 Glad I got under my goal of 10m. Scaled the DL to 205.

hamp said...

10:15 as rx'd...weak first day back after only doing Sandhurst workouts

NM said...

Hate I missed the morning crew but rolled with our Sandhurst Team on an equipment run up to Stony instead. Looks like it was a good one...

See you guys tomorrow for CF Friday.

SB said...

Here is another great video showing the power clean mechanics to go along with the one Mac sent the other day....it is entitled power clean geometry
http://www.youtube.com/watch?v=ssEvAIEfkHs

N G said...

15 minutes(ish), did the WOD with someone new to crossfit so we had to do a lot of weight changing etc. Great workout though.

I did really well on PU/SU yesterday and i have done very little "APFT" workouts so i was pretty impressed with that. I gained about 30 seconds on my run though, so I think i'm going to add a few more longer runs.

MattF said...

45 minute trail run today. I need to run more often... the hills got the legs burning up!

Vanilla Gorilla said...

I missed the morning crew and thought I would change it up a bit.

As many reps in 2 minutes

Pushups: 101
Situps: 101
Run 2 miles: 12:48

upty03 said...

8:29 as RX'ed

Tex said...

APFT today....not so good

PU: 71
SU: 90
2 Mile: 12:05

This is my worst performance since my first APFT the second day of Beast.