Monday 090126

 

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Comments

[Billy Wiland]

When “the look” turns to a “verbal” ~ for those of you that have ever been given a “verbal” while doing CrossFit at a traditional gym, you will appreciate my experience today!

Since we, at CrossFit Tulsa-Kuwait do not have an “official” GHD-machine (but we do have a 20# med-ball, jump-rope, and hopper-deck-o-cards!!! Thank YOU!!!), “we” are often called upon to improvise, overcome and adapt to our environment.

So for today’s WOD, I jury-rigged the top of the smith-machine with towels and duct-tape (for padding) so I could hang from the top and do some glut-ham-sit-ups and back-extensions… after my first round, I was given a verbal, but with no “or else” ~ so I thanked him, and continued; and then several-minutes later during my third-round he gave me a non-threatening clarification, that he was just doing his job, and that I can do whatever I want, but for liability purposes, if I get injured, then I’ve been forewarned… and I thanked him again. Very nice guy, seriously: and as a lawyer, I truly appreciate his understanding of liability, and that I was fully embracing my own “assumption of risk.” Moreover, another reason I enjoyed the verbal warnings, was that each “verbal” was a couple of minutes of discussion, so ~ though I let my timer continue to run ~ it gave me a much appreciated and needed break during this very difficult workout! I focused on form, and forced myself to rest by breaking-up the sets, so I would insure full ROM in both directions, on both movements… definitely not a PR, but a great WOD.

@Rx-strength 32:05

[doug]

On Saturday - I performed last Thursdays WOD
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
my time: 13:53

Sunday - made up my own WOD
5 rounds for time
2 muscle ups
20 situps
(forgot to start my timer- but completed it in less than 2 songs on the ipod)
ALSO - a PR in muscle ups

[Ben and Autumn]

On Friay I did Thursdays WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

I only did 3 rounds since I'm just getting back into it and don't want to overdo it right away.

16:00

Today I did "Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Pull-ups are a very weak point for me. My set-up doesn't allow for safe kipping pull-ups, nor do I have any of the bands. So, I decided to scale it down to a half Barbara.

10 pull-ups
15 push-ups
20 crunches (not comfortable with full sit-ups right now)
25 squats

Rest precisely 1.5 minutes between each round.

2:20
2:10
3:25

I only did three rounds because I couldn't feel my fingers any more after that. When I got inside, I checked news on 6's website and they said it was 29 degrees outside and felt like 20. I think I'm going to invest in a space heater for my shed.

[Brice]

The nooners did an alternate WOD I stole from somewhere.

AMRAP in 20 min of:
15 pushups
20 KB swings 50/35
25 Box Jumps

John 6rds+15 pushups
Scott 6rds
Daniel 6rds+15 box jumps
Gretchen 5rds+15 pushups
Christy 4rds+20 KB swings
Shawn 5rds+15 box jumbs
Shane 6rds+15 pushups
Brice 5rds+22 boxjumps

Good work by everybody.

[Jerimiah]

Small group this morning

"Nancy"
5 Rounds
Run 400M
95#OHS x15

Karsten(Row500,22#)16:26
Troy(Row500,PVC)18:38
Candi(Row250,PVC,3Rds)8:32

[Eric Barber]

GREAT looking header on the website, guys!

[Jason]

Not many showed for 6 pm. In fact Nathan was the only brave soul besides Robin and I.

"Barbara"
5 rounds

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Nathan - 7:30/9:36 (blue band)Started feeling sick and stopped after 2nd round
Jason - 2:21/2:24/2:36/2:49/2:52 Total 13:02

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Robin - 9:13

Nathan really pushed through the second round and just wasn't feeling it today. Also working out alone sucks.

Billy, I have gotten many stares when I did several workouts at AA. I also got a stern talking to for rocking the cable crossover doing butterfly kipping pull ups.

Stephanie, the site looks really good. Thumbs up from me.

[Nathan]

Nathan's just a pansy. Barbara ate my lunch.

[Angela]

I didn't get my workout in at home, so Jeirmiah drove me to the gym this evening. We got there just as Robin and Jason were finishing up with Nathan. (Nathan, you're not a pansy. Barbara eats lots of lunches.)

I did a scaled version of today's WOD
15 AB Mat situps
12 GHD Back Ext.
7:32
We obviously scaled it too much because it was pretty easy.

Jeirmiah did his MEBB
5x5 Squat Cleans
95, 115, 135,155, 155x3

I really do like the new site header. It would make a great sign to put on the outside of the unit we are in :)

Doug and Ben... keep it up :)

There WILL BE a 6:00 am class tomorrow.

Have a blessed night all.

[Jason]

Nathan at least you showed up. Which is more than alot of "OTHER" people can say. Look at it this way you did 2 more rounds than everyone else did.

[Brian H.]

I did this at home.

30 sit ups
25 supermans

9:44

It was kinda easy except I was sore from Barbara. It would have been the real deal on the GHD. Anyways I did 100 more pushups.

[Jason]

And what did Peaches do?

[Brian H.]

He is somewhere in a permian basin/Tx panhandle/oklahoma panhandle/east texas oil/gas field. Probably he just got drunk.