Skill of the Week – Ring Rows
3 rounds of:
100m Waiter Walk (right)
30 Situps
100m Waiter Walk (left)
30 Good Mornings
Compare to July 28/11
Cashout today: Update the board
Bill please!
Categories: WOD's
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Mobility
2mins Skipping
WU x 1
Clean x 5
65-75-85-95-105-115
WOD: 3 Rounds
- 100m Waiter Walk (right) – 40#
- 30 Sit ups
- 100m Waiter Walk (left)
- 30 Good Mornings – 15#
Time: 13:16
Mobility
2mins Skipping
WU x 1
Clean x 5
55-65-75-75-90 (PR for reps)
WOD: 3 Rounds
- 100m Waiter Walk (right) – 25 KBS#
- 30 Sit ups
- 100m Waiter Walk (left)
- 30 Good Mornings – 35#
time = 10:56
a little slower than last tme, but more weight on my good mornings, so happy with that.
That’s super fast, Maria! Good job! And congrats on your cleans PR
Thanks Lora! My hammies are starting to hurt!
2min skipping
Wu X 1
3rds: 100m waiter walk(r)30#Dbell, 30sit ups, 100m waiter walk(l)30#Dbell, 30 good mornings-45#
12:58
Happy day 1 of the Paleo Challenge for those who are participating!
Those “Big Batch Meals” are life savers! And super tasty too!
The Paleo Stew is my favourite
Agreed! AWESOME. Tuna Salad was really good too!
2 min skipping / WU x 1
Deadlift x 5
225-235-245-255-260 (PR reps…got 5 but back was starting to curve.)
WOD: 3 Rounds
- 100m Waiter Walk (right) – 40# dumbell
- 30 Sit ups
- 100m Waiter Walk (left)
- 30 Good Mornings – 45# bar
TIME: 13:36
Was doing Ok until very last (left) Waiter…had to drop and readjust the dumbell a couple times and cost myself a sub-13 min time. Weight was heavy but probably just the right difficulty.
Good workout!
Nice deadlifts Blake! Happy to hear you are focusing on, and working hard to maintain proper form.
Nice time on the WOD. Those dumbells get heavy very quickly.
2minutes of skipping
Warmup
Push press (3) 45-65-75-85(failed??wtf)-75
WOD
3 rounds of:
100m Waiter Walk (25lbs)
30 Situps
100m Waiter Walk (25lbs)
30 Good Mornings (35lbs)
Time – 12:31
Maria…you were flying!
push jerk to 155 X 5
Wod
waiter walk(run) 50# KBS
good mornings 45# bar
Time 11:32
Awesome time Darsey! You killed that one!
WOW! Great time on the WOD. You were using some pretty significant weight on those waiter walks (errrr, runs), too!
Thanks. I told Kevin they shouldn’t be called waiter walks, but rather ‘waiter ur arse 50m there and back as fast as u can’. haha
“Waiter shuffles” or “waiter scoots”
2 mins skipping
WU x 1
Push Jerk x 5
85-95-105-110-115
WOD
3 rounds of:
100m Waiter Walk (30#)
30 Situps
100m Waiter Walk
30 Good Mornings (35#)
15:23 … not a pr. boo! On the other hand, Day 1 of Paleo challenge is halfway done and is going great.
Skipping for 2 min.
WU X 1
Foam Rolling
WOD
Time 15:37
I encourage everyone to try out this week’s “Skill”: Ring Rows.
I have been subbing them for the last couple of weeks for pullups (overhead positions seem to aggravate my shoulder) and THEY ARE NOT EASY!!! Try them with your body as horizontal as possible OR elevate your feet on a 20″ box for an even bigger challenge.
If you aren’t sure how to do these, ask any one of the coaches to show you how.
I dd them for a few months about a year and a half ago when I hurt my shoulder. They are NOT easy!!
MOB WU x 1
Paleo Benchmark WOD
Max Burpees in 5 minutes: 72
1 Mile Run: A little over 8:00.
Max rep Pull Ups: 21
Pretty happy with the burpees since I only completed 81 in 7:00 during the 2012 Crossfit Open. That was also the single most pull ups I have ever done unbroken. The run was better than I had hoped. I will be taking three weeks off from running, jumping, and especially skipping.
Ooooh, had to get ONE more pull-up than me huh? It’s totally on now! Seriously that’s a sweet pull-up achievement! Nice scores dude.
Now all you have to do is beat then once you are in full-caveman mode!
Haha, I said to Kevin as soon as I finished that I had to beat Blake by one.
Mob
2 min skipping
WU x 1
WOD
@ 35lbs
Time: 12:14
Glad with my time, good job everyone!!! happy 1st day of Paleo
You smoked this one Elba – nice job!
SWEET TIME! Way to go Elba!
Awesome!!!
2 min skipping
\wu x 1
strenght front squat x5
150-175-200-225-250(4) PR for reps
3 rounds of:
100m Waiter Walk (right) (40#)
30 Situps
100m Waiter Walk (left) (40#)
30 Good Mornings (45#)
Time = 14:08 PR of 1:05 min
At a boy Frank!
Nice PR on the WOD, Frankie! Way to go!
Strength: front squats, testing out my back:
5x 45-65-85-105 – felt good!
WOD @ 25#
T = 16:31
Ummm, did I take someone’s weight by accident? I believe I started with 30# and at some point I unknowingly switched to 25# but I have no idea when this happened. I’m sorry if I took someone’s weight!
Wow that workout really kicked my ass. I went into it thinking the opposite would happen.
Nice work Christine! You smoked this one!
Next time: start with 25#
Great job Amanda! I know what you mean about ass kicking! LOL! It looked kind of tame on paper.
Good job!! It was way harder than I thought!!
Paleo Challenge Wod
Burpees in 5 minutes: 59
Mile: 7min 10 sec
Pull ups (green band): 16
Mobility class (Thanks Jo)
Mob
2 Minutes of skipping (101 consecutive double unders!!!! -PR of 24 reps!)
-Kevin did say to update the board
Wu x 1
Strength: Deadlifts x 5
155-170-180-190 (stopped, back was rounding)
WOD w/ 30# dumbbell and 45# bar
T: 11:56 (pr of 30 seconds but last time used 10# for Good Mornings)
Loved this WOD last time and it was even gunner this time around ! Great job 5:45!!!
Congrats on your Double Under PR and Trophy Case!! WOOOHOOO!!!
Nice time on the WOD too. You flew past me a couple of times on those waiter walks/runs. Awesome
Mobility
2mins Skipping
WU x 1
Strength – Clean x 5
95, 100, 105, 115, 125, 135
WOD: 3 Rounds
- 100m Waiter Walk (right) – 45# KBS
- 30 Sit ups
- 100m Waiter Walk (left) – 45# KBS
- 30 Good Mornings – 45#
time = 13:20 (no PR used more weight 10# on the 100m Walk & Good morning)
Using more weight is a PR!
Mobility
2mins Skipping
WU x 1
Strength – Clean x 5
45, 50, 55, 60, 65, 70×2, 60×2, 65×3
WOD: 3 Rounds
- 100m Waiter Walk (right) – 20# KBS
- 30 Sit ups
- 100m Waiter Walk (left) – 20# KBS
- 30 Good Mornings – 25#
time = 12:21 (no PR used more weight 10# on the Good morning)
cash out – figure 4 20 sec x 2 each side
Same comment as what I said to your hubby!
You did awesome on this WOD…passed me every time one those waiter walks! Great job!
2 min skipping
Wu x 1
Strength: press x 5
95,105,115,125,135 (10#)
WOD: “Bill please” 3 rounds
100m waiter walk (25#) right
30 situps
100m waiter walk (25#)
30 good mornings (45#)
Time: 10:36
Went light on waiter walk due to sore shoulder. Felt good though.
Good job for scaling
You were crazy fast on those Waiter RUNS!! Nice! I think you missed your calling! LOL!
Mobility
2mins Skipping
WU x 1
Push Jerk x 3
115-125-135-145-145 — Re-did 145# after Coach pointed out head was not coming through, thanks Kevin it helped a lot.
WOD: 3 Rounds
- 100m Waiter Walk (right) – 35#
- 30 Sit ups
- 100m Waiter Walk (left)
- 30 Good Mornings – 45#
Time: 16:?? — I didn’t write my time down; probably due to being unable to lift my arm to pick up my pen.
Last set looked awesome. And putting on your jacket looked funny!
Mob + 2 Min Skipping
WUx1
Strength – Cleans X5
95-115-135-145-155
WOD: 3 Rounds
– 100m Waiter Walk (right) – 30#
– 30 Sit ups
– 100m Waiter Walk (left) – 30#(35# last WW round 3)
– 30 Good Mornings – 45#
Time–> 13:18
Last Waiter Walk someone had my 30pounder so i choose a 35# from the leftovers.
Trick to those darn Waiter Walks is to run. Did the last 3 WW running..
Foam Rolling
daily Planks to 5 min total.
Great job 6:45 crew!
Awesome job on the cleans!
MOB Class
Slikkipinf 2 min
wu x 1
Push Press – 1′s
70-85-100-110-115F-115
Bill Please
3 rounds of:
100m Waiter Walk (right) 30#
30 Situps
100m Waiter Walk (left) 30#
30 Good Mornings 35#
Time 15:12 (So wierd it didn’t feel like 15 mins!?!)
5#’s more than last time but 2:20 min longer
Still fun wod and great weather to do it in (no thunder/lightening like last time when I did as change for change in 2011!)
What the heck is “Slikkipinf”? Some kind of new dance move all the cool kids are doing? LOL
Great job on the WOD tonight! 5 more pounds on those Waiter Walks is a big deal!
Mobility
2 mins skipping
WU x 1
Strength: Was supposed to be OHS, but Kevin advised switching to Shoulder Press, as OHS hurts my right shoulder, for some reason. Felt better during shoulder press, so thanks, Kevin!
5×20-25-30-35-35#
WOD: “Bill Please” — Time = 19:40
3 Rounds of:
100m waiter walk (right) — 10# kettle bell
30 situps
100m waiter walk (left) — 10# kettle bell
30 good mornings (wooden stick)
Earlier today, I looked up “waiter walk” in the exercise demo videos and the thought, ‘doesn’t look too bad’ actually skated across the surface of my mind for a moment. Part way through the WOD, I was thinking, “I take it back! I take it back!”
10# never felt so heavy! Ha ha! Oh dear…
But, I can add it to my “gotta start somewhere” list! ;-D
Great job, Robyn!
Thanks, Amanda! You too!!
Great work, Robyn! Your perseverance is always so inspiring. Way to go!
Thanks, Lora! I was so glad to be able to drop that wooden stick at the end of my last “Good Morning”!
You always make the WODs look easy! Amazing!!
Mobility
Skip 2 mins
Wu x1
WOD Bill Please
3 rounds for time
100m waiter walk 35 lbs
30 sit ups
100m waiter walk 35 lbs
30 good mornings with sti ck (newbie) style
Time 11:40.
Left arm had hard time with that weight.. Great workout was trying to keep up with Lance but I couldn’t catch him.. Good motivation though.
Super time, Shane! It is eye-opening to see how much stronger one arm can be than the other. I didn’t feel as “confident” with the weight hovering near my head in my left hand as I did in my right. LOL!
Mobility
2 mins Skipping
Wu x1
Push Press 3s
165-165-165-165-165
WOD
3 Rounds
100m Waiter Walk #35
30 situps Ab Mat
100m Waiter Walk #35
30 Good Mornings #45
Time 10:36
Great workout really liked this one. Ab mat made the situps feel very different harder on the abs but more spring liked it going to use it from now on. Great job everyone.
Awesome time Lance!
Mobility Class. Thanks Jo!
2 min skipping
WU x 1 (sub ring rows for pull ups)
WOD as Rx
3 rounds
100m waiter walk 35# (left arm)
30 sit ups
100m waiter walk 35# (right arm)
30 good mornings 35#
Time = 15:05
The waiter walks felt very heavy. I had to put the dumbbell down several times during each segment of round two and once during each segment of round 3 (got more determined or something, I guess). I was pretty discouraged thinking this was much easier and faster when I did it last year, although I was pretty sure I used the same amount of weight. I was pleasantly surprised to find that I did it last year in 15:16….woohooo….so an 11 sec PR! I will take it! After the crap day I had at work, 11 seconds is a big deal!
Great job 5:45 crew! You all did AWESOME!!
*LIKE*
Awesome!!! I could barely carry 25 so kudos for using 35#!!!!
WU x 2
2 min skipping
Front Squats x 1:
95-115-130-140-150
WOD with 35# on waiter walk & good mornings
Time = 12:42
Best strategy for me on this one was to run the waiter walks….get rid of it as fast a possible.
Mobility
Skip 2 mins
Wu x1
Strength – Push Press X 5
45-55-65-75-85#
WOD Bill Please
3 rounds for time
100m waiter walk 30 lbs
30 sit ups
100m waiter walk 30 lbs
30 good mornings with stick style
Time 15:39.
Mobility
Skipping 2 minutes
WUx1 (toes to ring x10 and strict pullups x10 with blue band-I am determined to do a pullup with no bands in the near future!)
WOD: Bill Please
100m waiter run with 25# Right
30 sit ups
100m waiter run with 25# Left
30 good mornings with 35#
Time: 13:22
Wow!! Those runs were not easy!!! Elba, what do you eat woman!??!?! LOL nice work on that WOD my friend!! Good job everyone!!!
Oh 3 rounds of course!!! LOL
Mobility
2 minutes skipping
WU x 1
Strength Push Press 5 x 45-50-55-60-60 (bad day I guess…)
WOD 3 rounds of
- 100m waiter walk with right arm (20lbs)
- 30 situps
- 100 waiter walk with left arm (20lbs)
- 30 good morning
Time : 11:00
This was fun ! Good job everybody
WOD – time = 15:15
Waiter walk (all left handed) #25
Good mornings #45