CrossFit Friday
Supe’s Loop (500 m)
Front Squat (155/85): 10-8-6-4-2
Pullups: 2-4-6-8-10
Supe’s Loop (500 m)
Endurance:
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. (e.g. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.)
12 comments:
11:15
Started at 135 for first set, then dropped to 115 for the remainder. Awesome to see NM, JT, and Jackson this morning!
9:29 at 135
AWESOME to have founding member NM with us this morning! Especially to watch him tear through the WOD as RX'd like it was nothing!
Good crew this morning. Thanks for coming out and pushing it.
9:50 as rx'd. Underestimated how much those front squats would hurt after a few rounds.
NM laid down the gauntlet, and as usual I couldn't pick it up. Awesome job cutting me down to size!
12:23
65 lb
last two sets of pull-ups (8/10) jumping (first 3 sets free hanging!)
sorry to have missed today, especially if the founding fathers were present.
I did a Dog WOD...complex way of saying I took my dog for a run. It's been long overdue and he kept chasing the cat...needed some exercise.
Ran 4 miles and stopped for 20 x pullups and 30 x dips on the trail behind the Jewish chapel.
I missed out on a NM sighting. I know I should have come out this morning. I am guessing he knocked it out in 6 minutes. He's like Superman.
In other surprising events, CDT Hauck also showed up this morning. I thought she had departed the academy a while back but aparently she has just been sleeping in instead of coming to CrossFit.
Ouch!
9:26 as Rxed. Legs are smoked.
Aloha,
I did chest to bar pull-ups and 135lbs. My run might have been a little long, but who knows. For all I know it was short and I'm just really really slow. I can't wait to join you all next school year.
11:29
11:39 as RX'd
Did the WOD with Tex during Comm's hour. We did the extended 4th floor to basement gym loop instead of Comm's house loop.
I was rockin this one until the final 2 reps of FS. It took me 7 attempts to clean the bar up into the FS catch. Terrible. At least 2 minutes lost. A good lesson about the importance of grip strength and endurance and really dropping under the bar.
13:30 as Rx'd
Wow.
(ran approx 600m - south gym door, around the block to west gym door, for my own info later...)
GO ARMY! USMA '00
US Army RDECOM
Aberdeen Proving Ground, MD
10:06 @ 155
ran the extended 1st to 4th to basement to 1st gym-loop. My legs are screaming.
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