Friday, March 19, 2010

Minutes of PU and HSP

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4 comments:

  1. JustinMarch 19, 2010 at 7:15 AM

    WODoers: Wasn't much left in the arms after Murph. Did the HPSs on the parrallettes and pullups on the rings. I can kip on the rings, but no butterfly kip, so it just takes longer and is a little harder.

    PU 12 rounds + 11
    hsp 4 rounds + 0 these were TOUGH today.

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  2. Craig FletcherMarch 19, 2010 at 8:06 AM

    Nukkahs -

    14 rounds of pullups
    6 rounds + 4 reps in round 7 of HSPU's
    After taht 14th round there was no way, I was toast.

    Then I rested 3 minutes and did "Tabata Something Else" without the pullups

    Situps: 12's
    Pushups: 12's
    Squats: 13's

    Pushups and squats were very hard to finish. I can't go much faster than that on situps.

    It is snowing out here... I am flying out of here in a few hours. Headed to Indiana for the weekend to attend and speak at a fund raiser for the orphanage I volunteer for (which is in Liberia, Africa).

    I hope we can get 50 more children sponsored!! There are many more on the waiting list! Let me know if you want to know more about giving hope to one of the poorest children in the world!

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  3. Elgin Garage GymMarch 19, 2010 at 11:05 AM

    Workout 3 "Six Max Efforts"

    Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

    Event 1: Row - 3 minutes - max calories
    3 min rest
    Event 2: Deadlift (275#/185#) - 3 minutes - max reps
    3 min rest
    Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
    3 min rest
    Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
    3 min rest
    Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
    **must begin pull ups within 5 seconds of the start**
    Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
    Event 6: 800m Run for time

    Jacob
    1. 80 Calories (16 pts.)
    2. 31 Deadlifts (13 pts.)
    3. 62 Seconds L-sit (55 pts.)
    4. 39 Overhead Squats (22 pts.)
    5. 44 Pull-ups (1 pt.)
    6. 2:51 800m Run (16 pts.)

    Total Points 123 (Top 5 points spread in SoCal 133, 154, 170, 170 and 175)

    The only to events I have to state might not have been Rx'd was the L-sit, I only had my perfect push-up hand holds to balance on and once my feet hit the ground I stopped counting (my hands were only 4" off the ground, not as much room as parralettes). And my 400m run was not on a track, it had several turns and even 6 stairs and hill at the end, so I guess it's still should count.

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  4. Myles lewisMarch 21, 2010 at 9:57 AM

    Travis, 2 of the girl competitors and I did the norcal wod a few days ago.
    wod #1 in 6 minutes run 800m and then do as many 115lb overhead squats as possible. Score is the amount of overhead squats. Then 10 minutes later we did the #2 wod
    Amrap in 10 minutes of 7 115lb thrusters, 12 53lb kb swings, 7 pull ups.
    This will be a fun day for sure, the wods were hard but will be manageable

    Talk to you guys soon. My training will be tapering of in preparation for the event. Will keep updating
    Peace out Myles

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