"Car Bomb"
21-15-9 reps for time of:
C2B Pull ups
Box Jumps, 24"
There is a 5 minute cap on this workout. This is not a "grind-it-out WOD". This should be an all out sprint. If you don't have good chest to bar pull ups, do standard pull ups, or even jumping. If you can't rip through 24" Box jumps, use a 20" box or even lower.
There is a 5 minute cap on this workout. This is not a "grind-it-out WOD". This should be an all out sprint. If you don't have good chest to bar pull ups, do standard pull ups, or even jumping. If you can't rip through 24" Box jumps, use a 20" box or even lower.
then (after some rest)
"Tabata Treadmill"
Do 8 rounds of 20 seconds of work followed by 10 seconds of rest.
Use a treadmill, set at 12% grade at a 0-30 second slower pace per mile than your best 5k pace. Do not reduce the speed once you start the workout.
Here is a WOD demo [wmv] [mov].
Post time for first WOD and pace for second WOD to comments.
10 comments:
Wow, small group this morning. Thanks to those who were there.
2:50 with regular pull-ups for the first WOD.
I used an 8 mph pace for the tabata treadmill and it smoked me.
Did yesterday's WOD + DU's, then decided to do today's tabata work as well. I will definitely not do that again; that 12% incline felt like a mountain slope.
Thrusters: 95, 115, 135, 155, 165(f) 155
Cleans: 135, 155, 165, 175, 185
Tabata DUs: 18 (doing 31 in the first round is a bad idea)
Tabata run: 7:30 pace
Where is everyone disappearing to?
4:15 on the first part using regualar pull-ups. need to get my max reps up on pull-ups
started out at a 6:44 pace on the treadmill. Tex and I seriously understimated the speed. I gradually lowered the speed to about a 7:30 pace by the last interval, but I still felt like throwing up, so I guess thats good.
Aloha again from the WARM state of Hawaii,
WOD #1: As Rx'd 4:15
WOD #2: EPIC FAIL on my first try of 6:58 (8.x MPH). I only finished 5 or the 8 rounds. Like MikeRothenb said, "I seriously underestimated the speed." My leg pull got slower and slower. They tired out sooooo fast.
On Take Two I did 8:00 pace (7.5 MPH) I completed that.
MikeRothenb asks a great question! Where is everybody lately? One of the things that makes CrossFit great is that workouts are observable, measurable, and repeatable. Part of what makes working out in a group great is that you are pushed to improve the measurable portion. If you can make it out in the morning, please do. We will all appreciate having you there and your times will improve as a result.
@Black and Gold Crossfit,
Thanks for those words.
Aloha All,
I am envious of all of you right now since you all have a group to workout with. I'm currently doing WODs solo and it definitely makes a difference, and not in a good way. I challenge all of you to make a commitment to get out there everyday. If I can wake up at 0500 and I don't have my first class until 1130, I know you all can do it.
I look forward to seeing all the cows and below next school year. By the way, let me know if you are or will be taking Chinese next year.
Tried the same approach as Mac. Started with yesterday's WOD; then hit today's WOD.
1st WOD:
Thrusters: 115,135,155,175,195
Cleans: 155,175,195,210,220
Tabata DUs: 29,28,28,18,22,23,23,21
2nd WOD:
3:53
Tabata Run: 4 x 7:30 pace, 4 x 8:00 pace
Was happy with the start of DUs but then dropped reps in the middle. Wasn't too happy with not being able to keep pace on the tabata runs. Agree with Mac that it felt like running up a mountain slope. Used regular pull-ups as well, but I couldn't keep up a good pace on that as well.
3:45 with regular pull-ups.
Wasn't at the gym, so I will make up the treadmill tabata.
Wished I could have been there this morning. Sorry for missing the WOD.
Will there be a morning workout tomorrow (i.e. will Arvin open early?)? I doubt it, but still hoping...
In any case, would anyone want to do a WOD tomorrow during morning classes? My schedule is open.
AM
"Car Bomb" w/ regular pull-ups: 2:32
Tabata run:
Rounds 1,2,3: 8.5mph
4,5,6: 8.0mph
7,8:7.5mph
PM
5x5 Deadlift @325
5x5 pull-ups
-1 w/ 55lbs DB
-2,3,4,5 w/ 56lbs weighted vest
Finally, one unbroken set of DUs for a finisher: 65 (PR)
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