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Main Course:

  • Max Pullups

    • combined reps of three unbroken attempts

      • Kip, Deadhang or Assisted
      • Un-broken attempt defined as one shot on the bar
      • You may start and stop, but may not drop off or step off
      • combine all three attempts as reps for score, record scaling/style to score sheet
  • Max Pushups, Hand Release

    • combined reps of three unbroken attempts

      • no cessation of movement other than to floor-release
      • Any ‘stop at the top’ or deload at bottom ends set.
      • combine all three attempts as reps for score, record scaling/style to score sheet
  • 100 Burpees to the Bar for time, 12:00 cutoff

    • Each burpee includes a jump where both hands must touch a pullup bar between 8″ and 12″ above standing reach. Record reach distance to score sheet to ensure congruity from Judgement 1.0-2
    • Score is total time. Should 100 reps not be completed buy the cut off time, one second will be added to the total time for every rep not completed. 
      • eg: should 32 remain after cuttoff, scored time is 12:32
CategoryWOD
  1. 130130

    Pullups (kipping)/HR pushups/100 burpees:

    67/49/11:30

  2. 130130

    my tip for the day…
    Listen to the coaches :).. sounds retarded right? but I know that when I do what they ( and qwhen my body allows me too) it actually wokrs..
    Hronn was always saying.. when i did pushups.. “keep you core tight, squeeze your butt”.. it works.. im proof.. so when you start to struggle listen to the words of our mother :)
    “Keep your core tight and squeeze your butt”;; Hronn

  3. 130130

    my tip for the day…
    Listen to the coaches :).. sounds retarded right? Like you dont listen already, but I know that when I do what they (well when my body allows me too) it works, all the time..
    Hronn was always saying.. when i did pushups.. “keep you core tight, squeeze your butt”.. it works.. im proof.. so when you start to struggle listen to the words of our mother :)
    “Keep your core tight and squeeze your butt”;; Hronn

  4. 130130

    Pull ups with red band like last tome : 26 (+12)
    Pushups: 44 (+2)

    WOD

    9:38 (1:09 faster than last time), don’t red line

  5. 130130

    Pullups with blue and red band: 24 (+9)
    Pushups: 23 (+3)
    Burpees: 12:17 (was 12:38 last time – up 21)

  6. 130130

    Pull Ups (blue band): 25 (12, 7, 6) (+5)
    Push ups (knees): 34 (17, 10, 7) (+5) First set I forgot about cessation of movement rule :(
    Burpees: 12:35 (+17) 47 last time 65 this time. I was impressed lol.

  7. 130130

    “back in the saddle, again…” Aaaah the fresh Rubicon air of sweat, tears and suffering…good to be back ‘home’ albeit down one arm…

    PT/ROM stretches…ouch!

    Thanks Chef for letting me do my own programming this am!

    5 Rounds For Time: 15 Kcal on Erg/Rower (one-armed, left), 20m walking lunges, 15 Ground To Overhead 45# KB (left arm, C&J) 20:21…painfully SLOW, felt like 19 days off & only 19 days post-op…right shoulder doing well

    • 130130

      what took so long?

    • 130130

      what took so long? welcome back

      • 130130

        Just lazy, I guess

  8. 130130

    huh. need to focus apparently….

    Pullups(blue): 12 (down 8!)
    Pushups: 22 (down 2!)
    WOD: 11:23 on knees for 80 (down 20sec!)

    Goats verified. Daily attack starts now.

  9. 130130

    Pull-ups: 43 (15,14,14) +22 from Nov
    Push-ups: 45 (21,12,12) +11 from Nov
    WOD: 11:50 – I finished -18 sec from Nov which means I actually finished
    This may very well be a PR for 100 burpees. I couldn’t find a faster time.

  10. 130130

    Paleo Recipe of the Day: Chick-Fil-A Rival Chicken Strips
    http://cleaneatsinthezoo.com/index/2013/01/30/chick-fil-a-rival-chicken-strips/

    She includes the link in her blog post to what Chick-Fil-A actually puts in their delicious chicken (“MSG and a bunch of other junk”)
    http://mmredeemer.org/wp-content/uploads/2011/08/Chick-fil-A-Ingredients.pdf

    • 130131

      Pullups: 31 (PR +10)
      Pushups: 28 (PR +7)
      Burpees: 12:12

  11. 130130

    Pullups: 30 (deadhang)
    Pushups: 56
    Burpees: 12:13

    Gotta put more work in.

  12. 130130

    Pull: 18 strict
    Push: 42
    Burpees: 12:26 (9 off last time)

  13. 130130

    Pullups => 16 (green) => +7
    Pushups => 50 (knees) => +29
    Burpees => 85 -> 12:15 => +36

    Tip: Here are some fun tips=> http://patnaik.me/lifehacks

  14. 130130

    Pull-ups: 26 kipping (12/9/5) <– -9 from 1/21
    Push-ups: 44 (23/11/10) <– +2 from 1/21

    Burpees: 10:28 (-1:11 from PR)

    Didn't do this WOD in the pre-challenge test, so my numbers are from a different time. I woke up with a horrible crick in my neck that is limiting my mobility so I was happy to get what I got.

    Went to see Dr. Kempe (of Airrosti Rehab) post-WOD and he is getting me straightened out.

  15. 130130

    71 Pull-ups
    63 Pushups
    11:58 Burpees

    • 130130

      This is the woot.

  16. 130130

    69 pull-ups

    65 push-ups

    10:03 burpees-to-bar

  17. 130130

    Pullups: 42 (23/11/8) Blue Band +23
    Pushups: 49 (26/15/8) +9
    100 Burpees: 12:15 +19

  18. 130130

    Pull-ups Kipping 64
    HR push-up 57
    100 burpees-7:39

  19. 130130

    Here is a short essay on the pros/cons of the BIG THREE – chocolate, coffee and alcohol. I’m gonna say two out of three aint bad. (Thanks Meatloaf.)

    http://paleodietlifestyle.com/chocolate-coffee-alcohol/

  20. 130130

    12 dead hang pull ups
    59 push ups
    12:21 on burpees

  21. 130130

    Pull-ups: 16 => +7 from Nov
    Push-ups: 50 => +29 (knees) from Nov
    Burpees: 12:15 => 85 => +36 from Nov

    • 130130

      Green band for pull-ups and burpees on knees.

  22. 130130

    Pull: 10/9/11
    Push: 14/10/10

    Same exact numbers as last time.
    Burpees: 12:29 (+7)

    • 130130

      *12:39*

  23. 130131

    Pulls: 25
    Pushs: 39
    Burpees: 12:22 (78 completed)

  24. 130131

    Pullups red band: 11 (+6)
    HR Pushups: 12 (+4)
    Burpees: 12:06. I screwed up and forgot that at the last testing I used my knees… I only made it to 40 this time without my knees and then had to put them down. Still fine with the time!

  25. 130131

    I don’t have my old logbook so I can’t compare numbers yet.

    Pull: 25
    Push: 48
    Burp: 10:33

  26. 130131

    Pullup: 19
    Pushup: 41
    Burpee to bar: 12:23

    • 130131

      Pullup: 19 (+8)
      Pushup: 41 (+7)
      Burpee to bar: 12:23 (+22)

  27. 130131

    Pull ups-37 strict (18/10/9)
    HR push ups-37
    100 burpees: 8:55

  28. 130201

    Pull/Push: 25/52 dead hang
    WOD: 12:04

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