Tuesday 120717
EMOTM 15 Minutes
2 Power Cleans
4 HSPU/Ring Dip/Ring Push-up/Push-up
* Treat the power cleans like any other strength day. Choose the heaviest weight you can maintain over the course of the 15 minute period.
4 Rounds
15 Toes to Bar
15 Back Rack Lunges (95/65)
Run 200m
Level II
4 Rounds
15 Knees to as High as You Can
15 Back Rack Lunges (75/55)
Run 200m
Level I
4 Rounds
15 Hanging Leg Raises
15 Back Rack Lunges (45/32)
Run 200m
Post loads and times to comments.
48 comments for this entry:
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July 17th, 2012 on 6:51 am
Part 1: Power cleans: 95#, HSPU
Part 2: 75# lunges, 13:30. Last round of lunges was painful.
July 17th, 2012 on 7:16 am
EMOTM: Two 105# power cleans & 3 ring dips per min.
metcon: 12:19 w/ level II lunges, but rx TTB
July 17th, 2012 on 7:41 am
EMOTM: 255 lb Power cleans, 8 HSPUs (scaled up a bit…that one was tough) rx’d
Metcon: 2:47 rx’d
July 17th, 2012 on 8:11 am
Part 1: 75# power clean, pushups. Wasn’t sure on weight for this but could have gone a little heavier. I liked this.
Part 2: 12:23 @ level 2. Finally strung together the knees to somewhere, which felt great.
July 17th, 2012 on 8:14 am
EMOTM: 125# power cleans/ 12 ring dips (yellow band)
Metcon: 10:05 Rx’d
July 17th, 2012 on 8:46 am
As you choose your clean weight and hspu scales, you should make it heavy but not unreasonable. This is not a metcon. You should feel pleasantly tired afterwards.
July 17th, 2012 on 8:47 am
Yeah 6:30 AM:)! way to rock it. Thanks for the pain Coach Jay and Coach Kevin:)!!
July 17th, 2012 on 8:52 am
Peter – I believe you left a “1″ off your metcon time. You’re not fooling anyone.
July 17th, 2012 on 8:54 am
Metcon 1: 135# & ring dips
Metcon 2: 15:00 rx’d
July 17th, 2012 on 8:58 am
Pete, I’m going to have to side with Cupcake on this one. Unless your 200M time is now about :12.
Where is JG Wentworth with his BS meter when we need him?
Aaron, there is no such thing as “pleasantly tired.”
July 17th, 2012 on 9:00 am
EMOTM: 95# Power Cleans/HSPU (turned into HS after a while).
Around 12:00 something on the METCON @ level II with TTBar.
Workouts seems to be getting inexorably harder as of late. What’s up with that? Sigh…..
July 17th, 2012 on 9:18 am
That was fun! And after yesterday…. 135lb cleans/HSPU. Metcon 9:20 rx.
July 17th, 2012 on 9:19 am
EMOTM: 95# power cleans/4 push ups
I should have used my time more wisely and worked on ring dips. The weight was perfect for my tight lower back…still working on those hammies.
Metcon: 12:45 rx’d.
Thanks for the push Judy!
Nice work 0630.
July 17th, 2012 on 9:27 am
Cupcake/Casto,
I’ve been doing paleo lately.
July 17th, 2012 on 9:28 am
EMOTM: 135×5, 145×5, 140×5 on pc, hspux5, dipsx5, pusx5
Metcon: 13:03 level II (difficult after yesterday and today’s EMOTM)
I enjoyed the EMOTM. Something different, but definitely tired me out a bit on the Metcon.
July 17th, 2012 on 10:16 am
Dear JG Wentworth: http://mlgcrossfit4good.blogspot.com/
July 17th, 2012 on 10:25 am
ML, I don’t believe I have ever worked out around you (with reason, since I have enough ego bruising to go around between Erika, Jenni B and Jen N), but all I can say is: well played.
Haters gonna hate. But Pete is still full of crap.
July 17th, 2012 on 10:47 am
Congrats to my much better half, Margaux, for completing her first Rx WOD today.
July 17th, 2012 on 11:01 am
Yay, Margaux! Well done!
July 17th, 2012 on 11:05 am
Interesting article on nutrition – “weight loss and fat loss are not the same thing” link in name
July 17th, 2012 on 11:13 am
Nice job Margaux – witness to the seemingly effortless HSPU
55/12:48
Good to be back. I missed this place.
July 17th, 2012 on 11:30 am
Margeaux! Does this mean you finally ditched the abmat on the HSPU?! I’m so proud…yet sad I wasn’t there to witness……
July 17th, 2012 on 11:45 am
@Aaron: This was a cool WOD.
EMOTM: 135/4 ring dips
METCON 2: 12:01 Rx with major performance degradation on TTB.
I haven’t seen anyone post it yet, so I’ll just mention for the evening crew, a few of the guys this morning agreed they started a bit light on the power cleans. Even a couple of the people doing HSPUs added weight in later rounds and still had around 30 seconds of rest.
July 17th, 2012 on 11:49 am
@BrianPCF – Is Patriot going to host 31 Hero’s again this year?
July 17th, 2012 on 11:52 am
Public Service Announcement: Mount Vernon Farm is delivering to Patriot tomorrow. Place your orders by 1pm today. http://www.mountvernonfarm.net/orderform.aspx
July 17th, 2012 on 11:59 am
@Toni – ask Erika.
July 17th, 2012 on 12:03 pm
@Erika – Will Patriot be programming 31 Hero’s this year? And if so, do we need to sign up??
July 17th, 2012 on 12:17 pm
I think I’m more flattered that Cupcake and Casto thought my PC and HSPU weights/reps were believeable, but my metcon time was complete BS. I can understand Casto having issues with numbers, reading, and well…intelligent thought in general being from West Virginia Univ. Cupcake on the other hand….too much sun in FL?
July 17th, 2012 on 1:00 pm
I’m smart enough to know several things, Peter.
For instance:
Pete owns 3 Monsters of Rock CDs.
Pete is scared of heights.
Pete talks to himself and sometimes responds.
July 17th, 2012 on 1:12 pm
Pete, I’m glad you volunteered to run the next paleo challenge. Bet you could get BMitch to help you out with it.
July 17th, 2012 on 2:01 pm
EMOTM: 115# with kipping hspu attempts (and mini clinic from Brianpcf) for rds 1-7 and 4 ring dips for the rest.
MC: 12:55 rx’d (using rings for ttb – does that count?)
July 17th, 2012 on 2:02 pm
Casto,
Note to self. Delete all stupid shit from facebook.
July 17th, 2012 on 2:02 pm
PC&HSPU: 135 (for first 4 or 5 rounds then went to 115) and 4 HSPU for 4-5 rounds then did at least 2 a round.
Metcon: 12:51 or something RXd (Strung together my first TTB today using the patent pending “Pregnant Lady TTB Method” Thanks Erika!
Today really sucked, i was almost late today and during the “strength” workout I was wondering why I rushed and didnt just say “screw it, its my rest day”….Oh yeah i wanted to beat Len, thats why.
July 17th, 2012 on 2:22 pm
@John S – Thanks for sharing PC weight and HSPU advice from this morning. I couldn’t make it to 0630 today so I will definitely take it into consideration at the 5:34pm WOD.
July 17th, 2012 on 2:30 pm
@Jon W., cute, yes we all know you automatically add 4 minutes to your arrival time, and then you still crush the rest of us on the WOD.
This is a good one, you’re gonna’ love it.
July 17th, 2012 on 4:12 pm
Don’t Eat Meat, you’re killing them!
http://www.buzzfeed.com/expresident/stories-that-prove-animals-have-souls/
July 17th, 2012 on 5:02 pm
Casto you forgot to mention Pete’s ability to eat an entire box of hot pockets faster than kobisahi can even thinks about a hot dog
July 17th, 2012 on 5:12 pm
@Toni – please let @BrianPCF know @Erika’s response
July 17th, 2012 on 6:42 pm
EMOTM: 65# and purple band ring dips. I should have gone heavier with both. Next time!
MC: 14:23ish, with 32# lunges and my first time doing full TTB in a WOD. Huge thanks to everyone at 430pm who pushed me towards the end. Definitely needed it today.
July 17th, 2012 on 7:06 pm
PC & HSPU – 185# and 4 HSPUs per round
Metcon – 10:50 rxd
Great WOD, really liked the extended EMOTM.
July 17th, 2012 on 7:38 pm
I have the exact opposite feeling of Jon. OK, not really. That was my dead legs talking.
EMOTM: 135 & 4 Push Ups.
Metcon: 11:19 with 75, TTA and 200M row.
July 17th, 2012 on 7:54 pm
135 and 4 hspu for the first 10 rds and 2 for the rest-should have done heavier cleans
14.20 RX’d on the metcon
Ttb are the devil
July 17th, 2012 on 7:59 pm
PC -115 + ring dips
MetCon 14:03 RX’d
Fun WOD, as much as that can be fun.
July 17th, 2012 on 9:24 pm
Awesome programming today – thought it was a totally different stimulus and really challenging.
EMOTM: 155 (for 11 rounds), 145 for the last 4. My form became really ugly so Wilkins recommended dropping the weight towards the end – it was a good recommendation. (and HSPUs)
Metcon: 12:14 Men’s RX
the short 5 min of rest/set up between the two portions of the workout killed me.
July 17th, 2012 on 9:31 pm
EMOTM: 85lbs, and 4 pushups (first 5 rounds I did one ring dip and 3 push ups)
Metcon: 11:43 @55lbs all else rx’d.
July 17th, 2012 on 9:37 pm
Oh, and big shocker here, I also enjoyed the programming…it was like two workouts in one!
July 17th, 2012 on 11:02 pm
EMOTM: 105# for 9 rounds, then 95#; 4 ring dips.
Metcon: 11:09 with 65#. Subbed situps for TTB, after rd 1, due to hand tear.
July 19th, 2012 on 10:06 pm
135# and 10:28 Rx’d