Thanksgiving Day Class Time- 9-11am
Friday's evening class has been changed to 5pm not 5:30!
Help Decorate Apex on Saturday after the 9 am class, all are welcome!
Split work - Susan Z.
Partner WOD
For time:
1500m Row
*while partner holds DL185/135 must switch on drop
150 ABmat Sit ups
*while partner hangs on Pull up bar must switch on drop
150 Sledge Hammer hits
*while partner holds a KB OH, may hold with 1 or 2 hands must switch upon bell coming below head.
For time:
1500m Row
*while partner holds DL185/135 must switch on drop
150 ABmat Sit ups
*while partner hangs on Pull up bar must switch on drop
150 Sledge Hammer hits
*while partner holds a KB OH, may hold with 1 or 2 hands must switch upon bell coming below head.
*Post Partner, weights and time
Early preparation for tomorrow
2 hour time cap (class 9-11am)
Get here earlier to warm up
Clovis
10 mile run, 150 burpee pull ups (break up how you'd like)
You will need to have a game plan coming in tomorrow. There will be a map to help navigate your running options.
Here are some options
1. 40rds- 4oom run, 3-4 burpee pull ups
2. 20rds- 800m run, 7-8 burpee pull ups
3. 10rds- 1 mile run, 15 burpee pull ups
4. 5rds- 2 mile run, 30 burpee pull ups
5. 2rds- 5mile run, 75 burpee pull ups
6. 10mile run, 150 burpee pull ups
7. 3rds of 3mile run, 50 burpee pull ups finish with a 1 mile run
8. 3 rds 1mile run, 15 burpee pull ups, 2mile run, 30 burpee pull ups then finish with 1 mile run and 15 burpee pull ups
What is your choice? Don't dodge Clovis because your afraid you won't finish. Come and do the best you can. No EXCUSES.
18 comments:
WOD: 18:46 DL holds 135# 70#, Kb 35# 26#. Partnered with Caitlin. Way to move on the sledge! Arms are shot! Welcome Lauren(Lou's better half) to the rooster crew! Push ups 35/35/30. Pull-up challenge W2D2 sets of 4's for all three grips. D-1 Clovis. Yikes!!!!
Yay, Lauren! Lou finally let her get into the box:)
WOD: 14:09 with Julie Z and Lauren
- Rob 110#DL 35#KB
- Julie 110# DL 26$KB
Not 100% sure for Lauren, I think it was 45# DL and 20# KB
Great work by both ladies. Fun WOD!
PU W1D4: 1-2-3 Max Reps 4
15:01 with Shanna. RX 35# KB
Thanks for carrying me Shanna.
Proud of the wife and so glad she had Julie Z. and Rob C. to share her first WOD with. Thanks for being so welcoming Apexers!
WOD: 15:29 with Brian O. RX+
Thing is, I screwed up the math and had 205# on the DL bar, instead of prescribed 185#. Completely my fault!
DL's definitely taxed us but feel I pretty confident about how we handled the weight. Great Job Mitch!
Poor Mrs. Lou, such big shoes to fill....... I'm sure she'll be tripling up and RX+ing wods in no time though.....
(Seinfeld flashback) Mandelbaum, Mandelbaum, Mandelbaum......
Don't forget the Clovis Option:
80 rds 200 & 1-2 Bupree Pullups
40rds 400 m & 3-4 Burpee pullups
17:58 with Nikki
100# DL 26# kb
Great job Nikki!
WOD: See Lou, good work today!
And I'm happy the entire Lou family is back in the saddle!
Here is my Clovis plan of attack, I'm pretty sure it's textbook!
322 Rounds 50 Meter Run 1 burpee pull up every other round.
Did yesterday's push ups today.
27-22-18
16:25 with Lauren
115# 26lb
19:03 with Steve McDonald. 165#; 35# KB. Steve carried the team through that first part. This was a grip killer for sure. Partner WODs are the best kind.
Partnered with Michelle ( above)- Grip and Forearm burner.
After the WOD did the challenge. Grip was a factor:)
Pull-Up Challenge, Week 2 Day 2
(blue band)
Reg grip- 4, 3, 2
Pinky grips- 2, 1, 1
Wide grip- 1, 0, 0
Push ups- 18, 15, 16
Partnered with Chez
15:06 185#DL 35#KB
First WOD back since October! Still very gun shy at pushing myself, thankfully Chez was up to the challenge of pulling my dead weight.
Did Clovis last year and I'm still easing myself back into Apex so I'll be wishing everyone good luck with their ten mile run!
Nice seeing you on here again Chris.
Dropped in at CrossFit Novi in Michigan today.
1000M row
Then 3 rounds:
12 OHS
12 SDHP
12:19 / 50#
14:41 with Rich. 185# DL and 44# kb.
Grip got smoked by the end.
Hoping for at least a half clovis tomorrow....
Partnered with Greg
north of 15:30 somewhere
185# 53#
cool wod, love the partner wods!
Ready for clovis!
Partnered with Julia B - she rocks and definitely carried me through the DL hold. I just couldn't hang on to that bar.
18:52 (ish), Rx
Post a Comment