Lift:
Bench Press
9 sets of 3 @ 65% of 1 RM
Focus: Speed out of the bottom
Rest 45 sec between sets
(Last completed 1/31/11)
WOD:
"Addiction"
40 Double Unders
30 KB Swings 1.5/1 pd
20 Double Unders
15 KB Swings
40 Double Unders
30 KB Swings
Post load, time and thoughts to comments.
Bench Press
9 sets of 3 @ 65% of 1 RM
Focus: Speed out of the bottom
Rest 45 sec between sets
(Last completed 1/31/11)
WOD:
"Addiction"
40 Double Unders
30 KB Swings 1.5/1 pd
20 Double Unders
15 KB Swings
40 Double Unders
30 KB Swings
Post load, time and thoughts to comments.
Posts
34 comments:
I like the sound of this WOD. It's different than what we've recently been doing. See ya there. :D
I hope I can make this later as the more work on DU's I can get the better. Been prepping for final interview today at 1. It's in Princeton so I'm hoping I can make the 5:30 session. If not then I'm going to, ugh, have to get up early on Saturday morning. In case I don't make it in, I hope everyone has a great day.
Bob, Good luck on the interview today! Crush it! :)
I'll see everyone at 4:30.
Best of luck Bob!!! Go get'm!!
such a good vibe at 630. and I hate mornings! Thanks for the positivity and the chat Nick.
wod: 3:54.
did a mikko wod with my homies kev and steve after. 5 snatch trade off for 9 minutes. first time I ever enjoyed a snatch wod ha.
Enjoy today OTG.
Lift: 135 lbs.
WOD: 6:22 Rx'd
GREAT TIME MARIA !!!
Oh and, HAPPY BIRTHDAY PATRICK !!!
Wish you the best Bob we all know how much you really want this!
WOW Maria, Awesome! almost embarrassed to post my time now, f'n dbl unders, had do 1.25 pod w/my back, 11:24, Lift 120lbs, good job this am in WooTown! great weekend all!!
good Luck Bob!
Bob: best of luck today!!!
Did what we could of the WOD today in the gym here. Had to use 30Ib. barbells since they don't have KB's. But my focus was getting the DU's with the speedrope which has been intimidating up to this point.
Time was 4:55, Fran used a 50Ib BB, time: 7:49
Missed doing it with all of you guys though. Maria, awesome time!
Have a great weekend all!
I hope you mean dumbells not barbells or I may change my mind about doing this WOD.
Hahaha- yep, that's it, I forgot what they're called. Tx for the correction!
i'm sick ughh i don't want to miss this wod :( gotta go to practice tonight though i'll bring my rope and do it there lol
Rx'd- 4:15
The penalty wod we did last week definately has helped me string more reps together. Lovin it.
See you tomorrow in EHT!
Thanks for the love guys! Had a lucky day with the rope
Bob: good luck buddy! Let us know how it went
Patrick: happy birthday! Enjoy ur day my friend
Glad I got a last minute sitter and made it in today.. I finally strung my double unders together.. They may have been ugly but by the end they were getting better.. it wasn't as tiring as throwing a single in between ... thinking it can only get better from here!
don't remember my time because I was excited about the double unders.. think it was 6 something.
lift was 80... thanks nick for all your help : )
Yeaaaaahhhhhh kristi!!
I'll second that! Woo hoo, K-Swat! ;) And, your MU is right there!
Great job today everybody!
WOD: 4:21 RX'd
What a "feel good" end to the day and week!
Nick, thanks the MU help and great coaching!
Lift: 4 sets @ 135, 5 sets @ 145
WOD: 6:31 Rx'd
Great times at 4:30. Have a great weekend everyone!
lift 9 sets @ 175
WOD: 4:44 last set of kb's were taxing on the shoulders!
Lift: 80... fun times Mary & Heather!
Wod: 8:53 (from memory)
My DU are ugly and kill me...but considering I couldn't do a single one a month ago I'll take it.
They continue to improve...last week I was doing FOUR singles for each double! Down to ONE single for each double. I have to stop jumping so high! Slow and steady...pouic
Wow, thanks to all for the well wishes and support. That really makes my weekend.
Lift - 9 sets @ 185
WOD - 8:42
Able to string DU's together some so there's some improvement. Nothing motivates a man more than to have K-Swat screaming in your ear that "YOU CAN BREATHE WHEN YOU'RE DONE!!!" Normally I agree but I didn't notice a portable defibrillator on hand so I played it safe.
Thanks again for the show of support. If I don't make it in tomorrow morning then I hope everyone has a great weekend.
Bob, glad the final interview well. We are all pulling for you!
Lift 135lbs.
WOD RX'd 7:14
Heather thanks for the Zumba lesson! LOL
Great Fun 430.
Have a great weekend.
OK- soI rarely write on here but after reading yesterdays Blog I had to chime in.... I have been coming to OTG Crossfit since July 2008 and we have definately made such progress as a gym, community etc.... The place n people are wonderful. I do think it is important for us a members to voice our opinions,wants n needs. I believe Stacey is trying to make that available to us by sending the emails etc... I do understand everyone's points of views n I have my own. Therefore, I think we should all just speak up rather than holding it in or just talking among ourselves etc...If we keep things open n honest then everyone will be happy!!!
Wow awesome 4:30 class!
WOD: 6:24 rx
Lift: 65lbs
So happy about this, those were the fastest DU's I've done yet!! Even though I still have to put singles between! After a really challenging week this felt so great!!
Amazing job everyone! Michelle and Hannah, so much fun lifting with you guys!
Bob-fingers crossed for you man!
lift: 70
wod: rx'd 8:19 was able to breeze through the first round of DU's then they went to hell. this was a week full of shithouse workouts for me. look forward to relaxing this weekend and getting back to the grind, refreshed on Monday.
lots of laughs at 430 today...Heather thanks for being a good sport. lol. enjoy zumba!
and shane thanks for the page from you log book...that's a sincere thanks, too, no matter what nick says :)
PS..
Bob: GOOD LUCK!!!
Mary thank you for dinner!
Nick and Heather: can't wait for you guys to start teaching Zumba!!
Lift: 85 lbs
WOD: Rx'd 3:29
Thx peeps. Great job everyone.
Rx'd - 4:36
Bench - 65
Wod: 4:33
Kristi - you were crazy fast today. Awesome job!
rx'd: 4:32
630am on fridays has a good following now, thanks kevin and maria for letting me join you on that extra wod
kristi, crazy fast time, that kb must be feeling like a tennis ball for you
Michelle?? who is Michelle? the above post is
STEVE M, my wife is signed in on here and can't seem to get her logged off and me logged in ...oh well
there we go :)
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