Courtesy of CrossFit.com
WOD:
2010 NEQ WOD #1
21-15-9
OHSQ 135/95lbs
Pull Ups C2B
Time limit: 10 min
CA$H OUT:
CORE WORK
3 SETS OF 10
HIP EXTENSIONS
GHD SIT UPS
GHD RAISES
Friday, July 23, 2010
She's put together...
WOD:
2010 NEQ WOD #1
21-15-9
OHSQ 135/95lbs
Pull Ups C2B
Time limit: 10 min
CA$H OUT:
CORE WORK
3 SETS OF 10
HIP EXTENSIONS
GHD SIT UPS
GHD RAISES
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9 comments:
WOD 65lbs., ring pullups instead of bar pullups(way tougher than it seems) since my hands are torn up...time 9:38
Thanks Nick for letting my use the ball with my squats, that really helped with my form. Have a great weekend everyone!
WOD - 9:09 w/ 115 lbs.
Thanks for welcoming me this week EHT !!! Back to W'town on Monday !!!
Wow, big ol' crew in WTown this mornin', way to keep it movin' Nick. WOD, 7:13 w/55lbs, red&single bands.
The cash out was no joke either, great job 930, hav a great weekend all, WE Miss you Sara, and see ya Monday Diggs, was a quiet week without ya!
WOD - 7:32 @ 115 Pull-ups were questionable; some chin to bar others chest to bar.
The crowd in W'town this morning was larger than the one witnessing Rich Frowning getting it done at the Home Depot Center last weekend.
Rx'd-11:07. So in other words... DNF. Probably a mistake going with that weight, but i'm pretty psyched about it! Amazing that Rob Orlando and Company busted that wod out in 4 minutes! Great meeting both Rob and Bob! Awesome effort at 12 by all!
Sounds like someone has a man crush...
http://www.againfaster.com/articles/zatsiorsky-scaling-and-power.html
This is a good, quick read if you ever wondered how and why we scale the way we do. It'll give you something to think about next time your trying to figure out what weight to use...i.e. go heavier and struggle through, go lighter and blaze through, or something in between...
This wod smoked me back in june. It took me 8 minutes and felt like doing fran for the first time. (definitely wasn't maximizing power on this one)
very informative article Brett, thanks for posting that..
8:23 55lb, C2B (happy about that!)
Worked on MU's & DU's. PR on DU's (22). Coach, THANKS for help on both!
Great job 4:30! Have a great weekend everybody!
No OHSQ for me today, back is still getting better. I've been sticking with body weight movements lately to give it a rest.
So I sub'd pistols for the OHSQ instead and for them I did 22, 16, 10 just so the numbers would be even on both legs, and because Dan was bitch'in that I should go up and not down. Such a cry baby.
I finished with 9:57. I have to say the pistols were not as hard as I was expecting, I actually flew right thru them. The C2B pull ups slowed me down considerably. But that's cool since I never do them.
Way to go tonight big Dan, knocking out those OHSQ. Animal!!!
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