for time:
30-20-10
swing @ 55/35-lbs.
single-leg squat (alternating, total)
+ 1000m farmer’s walk with 110/70-lbs.
for time:
30-20-10
swing @ 55/35-lbs.
single-leg squat (alternating, total)
+ 1000m farmer’s walk with 110/70-lbs.
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OMG Steve, you callled it!
–Scores–
Michael F.: 27:49 (sub: prom s.ls, 18″)
Borja G.: 25:05 (sub: prom s.l.s, 14″)
Erez Y.: 26:32 (sub: pushup)
Jeff T.: 29:01 (45-lbs., 90-lbs.; sub: prom s.l.s., 18″)
Jon H.: 32:29 (45-lbs., 90-lbs.; sub: prom s.l.s, 18″)
Steve M.: 20:55 (45-lbs., 90-lbs.; sub: prom s.ls, 18″)
Brian J.: 25:14 (45-lbs., 90-lbs.; sub: prom s.l.s, 18″)
Alex M.: 14:16 (35-lbs., 70-lbs.; sub: russian swing, sls 18)
Bill M.: 26:15 (35-lbs., 70-lbs.; sub: 2x squat)
Ted K.: 21:23 (30-lbs., 60-lbs.; sub: 2x squat)
Krishnan S.: 28:15 (35-lbs., 70-lbs.; sub: 2x sqat)
Aaron B.: 19:18 (35-lbs., 70-lbs.; sub: 2x squat)
Callie W.: 26:29 (50-lb. farmer’s walk; sub: prom s.l.s, 18″)
Liz D.: 25:50 (25-lbs., 50-lbs.; sub: prom s.l.s, 18″, 800m farmer’s walk)
Josh M.: 32:02 (sub: prom s.l.s, 14″)
John B.: 28:51
Glenn C.: 19:28 (45-lbs., 50-lbs.; sub: 2x squat)
Meghan M.: 25:28 (40-lbs., 80-lbs.; sub: russian swing, prom s.l.s, 14″)
Kaisa A.: 25:05 (sub: prom s.l.s, 14″)
Diana D.: 28:00 (30-lbs., 60-lbs.; sub: prom s.l.s, 18″)
Mayra C.: 31:10 (sub: 2x squat)
Julie G.: 23:25 (30-lbs., 60-lbs.; sub: 2x squat)
Leota B.: 27:20 (30-lbs., 60-lbs.; sub: prom s.l.s, 18″)
Jen M.: 37:16 (40-lbs., 80-lbs.; sub: prom s.l.s, 18″)
Keith W.: 25:51 (35-lbs., 70-lbs.; sub: prom s.l.s, 18″)
Peter H.: 22:05 (35-lb., 70-lbs.; sub: 2x squat)
Katie M.: 26:20 (30-lbs., 60-lbs.; sub: 2x squat)
Bill G.: 33:05 (sub: prom s.l.s, 14″)
Brian T.: 23:46
Christy P.: 32:54 (55-lbs., 110-lbs.)
Jeff W.: 30:59 (45-lbs., 90-lbs.; sub: prom s.l.s, 18″)
Johnny A.: 29:56 (45-lbs., 90-lbs.; sub: prom s.l.s, 18″)
Ralph B.: 21:52 (45-lbs., 90-lbs.; sub: prom s.l.s, 18″)
Ivy F.: 26:18 (40-lbs., 80-lbs.; sub: prom s.l.s, 18″)
Sidra C.: 32:26 (40-lbs., 80-lbs.; sub: prom s.l.s, 18″)
Phil S.: 31:58 (35-lbs., 70-lbs.; sub: prom s.ls., 14″)
Pete S.: 25:10 (35-lbs., 70-lbs.; sub: prom s.l.s, 18″)
Chris C.: 20:16 (35-lbs., 70-lbs.)
Chris T.: 20:52 (35-lbs., 70-lbs.; sub: prom s.l.s, 18″)
Livia S.: 30:22 (25-lbs., 25-lbs.; sub: single-arm swing)
Joseph P.: 19:05 (60-lb. farmer’s walk; sub: 60x burpee, 60x squat)
Stuart W.: 25:25 (45-lbs., 90-lbs.; sub: prom s.l.s, 14″)
Dave R.: 20:39
Sean M.: 19:21 (35-lbs., 70-lbs.; sub: prom s.l.s, 18″)
Lisa C.: 20:47 (30-lb. dbs, 60-lbs.; sub: prom s.l.s, 18″)
Kevin C.: 22:23 (40-lbs. 80-lbs.; sub: prom s.l.s, 18″)
Christine S.: 21:41 (sub: prom s.l.s, 14″)
Brad R.: 9:01 (25-lbs., 25-lbs.; sub: 1/2x swing, 1/2x squat, 800m farmer’s carry)
David S.: 25:40 (45-lbs., 90-lbs.; sub: prom s.l.s, 18″)
Teal B.: 29:20 (30-lbs., 60-lbs.; sub: prom s.l.s, 18″)
Sean C.: 17:45 (25-lbs., 50-lbs.; sub: prom s.l.s, 18″)
thanks to everyone in the 7a for sticking around this morning ’til the bitter end of that farmer’s carry! 🙂
As an ode to the MPH god gravatar, I give you food wars.
[youtube http://www.youtube.com/watch?v=Sl4nYc77TAU&w=560&h=349%5D
@Brick CossFit in LA, where no one walks anywhere.
Warm up:
3 rounds of
5 strict pullups
10 hand release pushups
10 situps
15 air squats
Did the pullups with a thin black band–thinner than the red band and a lot harder!
Then
20 minute AMRAP of
3 hang power cleans (115/75)
6 Russian swings (1.5/1 pood)
9 air squats
16 rounds… 1 swing (65lbs)
crossfit w/alexei in moscow, russia (http://vkontakte.ru/id2319755). my second workout since arriving.
warmup: a lot of walking really fast. somehow, i’m always running late here.
‘kompleks’ (= russian word for WOD), which i think alexei is designing specifically for me.
4 rounds for time:
10 shoulder press (16 kg)
15 barbell bent-over row (16 kg)
10 bench press (20 kg)
10 overhead squat (16 kg)
50 jump rope single under
13:34
for time:
30-20-10
swing @ 35-lbs.
single-leg squat (alternating, total) (to 17″ bench)
+ 1000m farmer’s walk with 70-lbs (10′ farmer’s hold)
16:20
I started the farmer’s carry on the treadmill. I’ll let you imagine how well that worked out. Instead I spent a total of 10 minutes just wandering around the small gym with the weight.
done a day later in Maine at the Mount Desert Island YMCA:
19:07 w my 60lb KB. i hook gripped the 55’s for the farmers walk. was that cheating? (my traps didnt think so) they conveniently had a track that was 100m!
it was weird to wod in a globo environment with all the mirrors and treadmills and machines. couldnt resist doing some crunches on the swiss ball to mix it up and burn out the abs post wod. (;^D
Steve D