12.01.2011 – CrossFit Silverback

30
Nov

12.01.2011

WARM UP: Med Ball Toss

BUY IN:  Bear Complex Breathing Ladder 1-8

STRENGTH: Cleans (Med/Med Heavy)

WOD:

LA
3 rounds
5x Thrusters (m:135# f:85#)
10x Burpees
15x Double-unders

CASH OUT: 

Tabata Sit Ups (Really)

8 Responses

  1. Kind of pleased with my time this morning;

    I did it in 4:29 with 95#’s

    I might have been able to go a smidgen heavier, but as it was, it was heavy enough that I could not get a rhythm going with my thrusters.

    If I could string together more than 1 or 2 double-unders, I might have been faster.

  2. Did this one in the garage after I got home this afternoon.

    WU: Jump Rope and Double under practice

    Strength: Rippetoe 3 x 5 of movement:

    Back Squat @ 210
    Bench Press @ 190
    Dead Lift @ 295

    WOD: Unknown time because my watch went belly up during the WOD. SERIOUSLY! ?? I set the timer to count down 30 seconds and then start the stopwatch. The timer worked fine and beeped as the clock started. Somewhere the middle of Rd 2 I looked at my watch and it read 12 am. WTH?!

    Anywho, I did the Rx weight (which tore me up on the last Rd. I managed 3 and then 1 and 1 reps of thrusters. Double Unders were so so. I’m still doing the ole single double single double thing but at least I was stringing them together better than usual.

    Hopefully the legs will be functioning for a run in the morning before work.

    See y’all Monday

    1. When Dick jumps rope, the rope is so scared it goes around him TWICE !

      When Dick exercises for time, time STOPs !

      When Dick . . .
      Come on ya’ll, finish it!

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