Day 1 in our CrossFit Cycle.
Jay "driving up" from one of his back squats~ nice job on Sunday!
Hope everyone had a great weekend. Dress appropriately for today’s WOD~runs are outside. If you aren’t running, claim a rower.
Good job getting "uncomfortable" Holly~get yourself a longer rope and those jumps will be easeir!
Love the face~ Caleb had 365#...was popping up nicely, dumped forward just a tad and had to dump....GREAT effort none the less!
Depending on who you ask and what you read the sub for muscle ups is 3 ring dips/3 pull ups or 4 ring dips/4 pull ups for =1 muscle up.
Women’s weight is 105#
MONDAY’S WOD
Monday 100201
Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m
Post time to comments.
GOLD, thrusters? ouch.
yeah, I was thinking the same thing…BUT, it’s only 5….you are going heavier than 65#!!!
105# yikes. Run…yikes. Time to test the hip. Hope everyone had a great weekend. I was in a crazy time warp this weekend!
you had the NEVER ENDING birthday party!!!
No kidding….13 comes once…praise be to god!
Bronze! Almost rabbit~rabbit
5 Thrusters (155#)
5 Muscle Ups
400m Run
5 Rounds For Time: 38:15
All of the thrusters were unbroken. The MUs took me FOREVER! I finally started to get back into the groove with them on round 5, which I finished a full minute faster than round 1. The runs were cold, but not as bad as I thought they would be.
Please tell me your time is a typo…If it’s not, I’ll be at the gym all day!!
Ha, nope. Almost 40 minutes. But, I’d say about 65% of that time was MUs. If the WOD was just thrusters and runs, I think I could have finished under 15 miuntes. I just haven’t done MUs in so long that it took a while to get back in the swing of things.
Today’s wod
5thrusteres#55
5muscle ups
400m run
5rds. 34:09
red band
dips
I am tired now.
Mrs. C
GREAT JOB Mrs. C!!!!!
Good job today everyone. This was a a hard one to factor everyone in but it got done and glad to see everyone push themselves on load for the thrusters (myself included).
I guess looking over previous posts I would agree that sometimes we are so focused on doing lifts unbroken that we underestimate ourselves and go lighter on weight when maybe we really should be going higher in weight (still keeping form) but be satisfied that they might be broken?! Ugh – it’s a hard thing to balance.
I was very glad to be running outside today. Thanks for the extra run afterwards Mrs. C. How many more days until Spring?!
See everyone in the morning!
47 more days until the calendar says it’s Spring! I’m glad to have January checked off and hey ~ February is the last full month of winter… Thinking positive…
Ok, I left the gym wearing a black CFP fleece vest; and its not mine!! Sorry to whomever I mistakenly comphiscated it from! I will bring it in tom. a.m.!! Kim, i think it might be yours?? I kinda like it though, need to get myself one!!
Great WOD today; I agree Tom, the runs weren’t as bad as I thought they would be (cold wise); but i can’t imagine doing them at 5:30 a.m. in the dark; so you guys are definitely hardcore!!
5 rounds for time:
5 Thrusters (used 85#)
5 muscle ups (used 2 plates/did jumping MUs)
400m run
Time: 18:56
Weight was much more challenging this time vs. the last WOD when I did 75#. I picked up Lisa’s bar to try it out before we started (loaded with 95#) and thought no way man!! 85# was the right weight, and they were broken up by the last 2-3 rounds.
Great WOD; want to do that one again with the bay open and the sun beating in the Spring!!
Great great job LISA on the 95# you beast!! Kim great job on the sub for muscle ups; love watching the gymnastic girl in you with the swinging action; you have to teach me that move!!
Everyone did AWESOME and challenged themselves today. Great work!!
I agree, lots of peeps and equipment needs this morning but we figured it out, cheered and timed for each other and all managed to get the WOD done. And Donna, you get extra credit (at least from me!) for going up in load and cleaning it from the floor! Excellent effort today everyone!
Wendy ~ Kimmie was really putting you through the paces today…Great job!
CFWUx3 No Ring Dips
5 RFT
105#(W) Thrusters, 5 reps ~ scaled to 65#
5 Muscle Ups ~ progression from knees
Run 400m ~ outside
24:00
This was the first time I did 65# Thrusters and all rounds were unbroken… I surprised myself! Thanks Mel for encouraging me to try ~ The runs were not as bad as I expected they would be ~ and it felt really good to be out in the sunshine. I’m sure I would have been rowing if I went in with the early AM crew!
Work day tomorrow ~ See everyone on Wednesday.
Meme,
You looked awesome form wise on the Thrusters. Sorry about the watch issue. I really don’t know what happened. I started it, then looked down and it had stopped around 3:00 or so. I am SO SORRY!
Also sorry I could not hang out and watch you finish…Great job!
Thanks Carrie! I didn’t even know there was a watch issue! So, it was 24:00 + ???? No worries ~ it was a great work out with or without a stop watch.
Lots of activity today ladies! Glad to be back in the CFP work zone. Thank you Pam for helping me see the light on the thrust part of the thrusters. It helped so much when you pointed out that I was hanging out in the squat position far too long. Still trying to find my groove in making it one continuous movement, but think I made great strides today. Went for 65# today and was pleasantly surprised that I was able to handle the load.
Way to go Meme and Mel on the muscle ups. That is one tough move. Donna, Gail and I felt so bad when we loaded your bar with additional weight to make it 65# because we realized in your first round you only did 50# (we must have been mentally challenged when loading your bar to start with 60#) It was such a big jump and you didn’t seem to notice. Great effort with the 65# and awesome job running with Mrs. C after the wod.
Carrie, Pam, Kim and Lisa you girls are amazing with your weight loads and your muscle ups, not to mention your beautiful gymnastics routine Kim. That looked like fun.
TONS of action today!
I had a ball working with Wendy and grinding her through a tabata WOD….and i missed helping most of you get through your WOD.
GREAT EFFORTS by everyone to challenge yourselves with heavier load…what was proved to me today is that just about all of you can do 65# thrusters for almost any WOD (especially Fran!)..may not be easy, but can be done!
Thrusters can bite you in the rear somethin’ fierce! I went unbroken round 1, 3 then 2 round two, 2, 2, 1 for reps round three, 3, 2 round four, and 2, 3 for round 5.
105# for thrusters
bar muscle up~ basically a gymnastics kip…the swing and the hip extension gives the pop to get on top of the bar. They are easier than ring muscle ups in my opinion.
TIME: 20:15
AWESOME efforts by all. I agree, the running wasn’t so cold after all and it did feel good to be out in the sunshine.
Meme- I noticed you had the 65 and secretly smiled to myself while struggling through jumping muscle ups, AND you did them unbroken, woo hoo! CONGRATS to everybody who went higher than they initially were thinking.
thrusters 70#, almost stripped weight off after the 1st rep!! They were pretty broken up, 2′s and 1′s most of the time.
jumping MU, took a while, had to redo 2 in the last round
run outside
33:58
Kim, you make bar MU look fun!
Can’t imagine what tomorrow will be.
Thanks Pam,
For your help and encouragement with the thrusters today.
Hey Lara! See you tomorrow?
Mom~ I think the added 3 minutes was already tacked on and the 24 minutes is accurate…double check with Pam as she was in charge of the watch.
LARA YOU POSTED!!!!!!!!!
Lara, your welcome; you were coming along, just remember not to rush yourself (hard, i know because you are going for time) because then your form suffers. Great job on getting it done and hanging in there!!
Meme, 24 minutes is the correct time (that includes the 3 minutes Carrie and I “guestimated” to add on based on your time on the first round, etc.) Great job mamma, unbroken 65# thrusters, WHOOPIE!!
ALrighty then, anyone see tomorrow’s backward ass WOD??
Thanks McGraw ~ your coaching helped me a lot
LOL ~ I wasn’t even aware there was a watch issue…I’ll take the 24 flat!
And the sub for running backwards is?!?
Go get ‘em CFPeeps! And you crazy early AMers ~ Careful on the ice in the dark and a$$ backwards!!!