I wonder…
What kind of music do the Boston Bruins like to hear during the games? What plays on the Ipod of the runner who has ever won a marathon? What music is playing in the background of during Olympic lifting competitions? Since the answers are none, nothing since he isn’t wearing one, and none respectively, I wonder about something else now. How do these athletes perform without being able to listen to music during their events? What could they possibly be focusing on, if not the volume, speed, quality, genre, pandora station, pitch, beat, lyrics, name of record, publishing date of song, name of children from the featured recording artist, or if it’s available on iTunes? My guess is literally anything else.
When I go see the Moncton Miracles or the Wildcats play a game, they do play music. But it’s when they’re not playing- during the breaks or intermission. So today’s workout will mimic a game. During all the rest periods, we’ll crank it! Just so you can see what it’s like to be a high level athlete.
(Today’s post brought to you by CrossFit Back Bay)
Max reps in 4 minutes of:
100m Run
5 Hang Power Cleans (135/95# or 65%)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
Compare to Oct.18/11
Operation started !
Mob + WU x1
Truck Pull
1:02 w/ Sean
0:26 w/ Sean and Tania
0:32 w/ Gillyon and Glenda
My first time doing these! I like this better than sled pulls… much better. Share the pain!
WOD @ 60#
Round 1) 2 + 2 burpees
Round 2) 2 + 1 burpee
Round 3) 2 + 2 burpees
Round 4) 2 + 1 burpee
122 reps.
I was aiming for consistency. I am happy on how this WOD turned out! 🙂
umm Shane not Sean…. sorry
Lol, I have been called worse 🙂
WU x 1
Truck pulls!
1 with Heidi (over 1:30 ?!?!)
2 with Heidi and Trent (20 something seconds)
3 with Heidi and Tania (20 or 30 something)
WOD @ 85#
1 – 2 rounds + 1 burpee (30 reps)
2 – 2 rounds + 50 m run (24 reps)
3 – 2 rounds + approx. 60m run (24 reps)
4 – 2 rounds + approx. 25m run (24 reps)
Total 102 reps … not 112 (math was not good after this wod) Did get many more reps than last time, but used 85# instead of 70 🙂 and the cleans was the easiest part (for me)
You were flying on those cleans! I saw you go while mid-burpees. lol
Did NOT get many more reps***
Another experiment today! 🙂
Warmup x 1
Truck pulls! Love these this morning.
WOD @ 75lbs (heavier next time)
Round 1 – 3 + 50m run
Round 2 – 3
Round 3 – 3 + 25m run
Round 4 – 3 + almost 50m run
Total – 144
That was a sweaty mess. Fun WOD. Loved being back at the 6am.
Machine! You were fast on those cleans!! We ran the same pace and burpees on the same pace but I couldnt keep up with your cleans!
Good job Gillyon, I was doing my best to stay with u on the last 3 rounds.
Nice work Gillyon!
Mobility
Wu x 1, got 21 consecutive butterfly Pullups.. Yay
Strength : truck pulls
Val and I (1.02)
Val, Tanya and I (36)
Trent, Gilles and I (17)
Hard on the legs
Wod: Special K
Amrap 4 min
100m run
5 hpc @135
7 burpees
Rx’d
Rest 1 minute
4 cycles
1st 3 rounds + 100m
2nd 3 rounds
3rd 3 rounds + a little bit of run
4th 3 rounds + a little bit of run
Total 144 reps
Fun Wod, great work 6 amer’s
Great class Kevin
Nice score Shane!
yah for the butterfly pullups!!!!!
Nice work on the butterfly pullups!
Sweet score on the WOD too.
Warmup x 1
Truck pulls!
Not sure of the distance 40-50m?
Partner: Gillyon = 36 sec
Chantal L and Heidi = 20 sec
Shane and Gilles = 17 secs
WOD @ Rx
Round 1 – 3 + 50m run
Round 2 – 3 + 10m run
Round 3 – 3 + 40m run
Round 4 – 2 + 3 burpees
Total – 140 Yay Pr of 16 reps
Took my sweet ass time walking back to the gym after the 3rd round and gave me a late start for the 4th. Not sure why I had 3 cycles in my head rather than 4. Should have had the 144 reps so will need to aim higher than 144 next time.
Nice work trent I was pushing to stay ahead or at least with u and Gillyon.. Also nice seeing you this morning Gillyon..
Wow Trent, nice work!
Truck pulls x 30ish meters
Daniel = 22s
Daniel = 22s
Daniel and his boy = 13s
WOD rx’d
3+4 Burpees
3+3 HPC
3
3 (hit my knee off a bar and hopped for the last run)
156 (no pr today)
Thanks Josh and Darrell for carrying me back.
Might not be a pr, but wicked score coach..
ouch, is your knee ok??
Still pretty sore. Don’t think it’ll be anything long-term. Hopefully.
Nice score Kevin!
Awesome score!
What a great picture of Robyn!!
Agreed. Picture perfect “rack”, too! 🙂
Couldn’t do the truck pulls this morning but it was fun watching everyone and it was great to see the 6am peeps! It’s been a LONG time!
WOD with 100m shuffles, 15# DB HPC and down-ups
96 reps
Nice work Jo! Your shuffles were probably as fast as my attempt at running…
6 am was happy to see you too! It’s only been a little over a week since I saw you but man oh man that baby is growing! It suits you well 🙂
Was nice to see you too! 🙂
Mob
Wu x 1
Truck Pulls – these were awesome, first time doing them! Not sure of the times, but I think it was 25 sec first round and 28 sec second round – great pulling Amber and Heather!
WOD – Special K
Max reps in 4 minutes x 4 rounds with 1 min rest between rounds.
100 M Row
5 Hang Power Cleans @ 30 #
7 Burpees
Score – 96 reps
Mobility
WU x 1
25 reward burpees (will do the rest tomorrow)
Truck pulls with Amber and Julie J!!! So much fun!
“Special K”
WOD @ 60#
Round 1 – 25 reps
Round 2 – 24 reps
Round 3 – 24 reps
Round 4 – 24 reps
Ugh…I really want to do this one…Stupid flu/cold!
Looks like a lot of fun!
Mobility + WU x1
400m run
500m row
Truck Pull (thanks for pulling me along Kimmy)
WOD “Special K” @ 105#
Round 1) 2 + 2 burpees
Round 2) 2
Round 3) 2
Round 4) 1 + 3 burpees
99 reps. (I told Kevin 88 but I added incorrectly)
3.8km Run Time 23:33
Kevin, I admire your consistency and determination to better your running.. I wish I could join you on these runs!!!
Thanks, Jenn. Fortunately I hate finishing last more than I hate running.
Way to go Kevin on your great 3.8 km run. Soon you will be giving us all clinics on running.
I admire all the effort you are putting into becoming a better runner Kevin!
Mobility
WU X1
Truck pulls with Kevin Mac
27 sec
25 sec (probably would have been better if we had of waited for him to say go 🙂 wasted energy pulling a truck that is in park)
With Kevin and Vanessa 19 sec
WOD
Special K
96 reps Rx
It’s been a while since a WOD has made me dry heave. It felt shitty then but awesome now!
Good work today and I will be sending positive energy your way tomorrow morning!
WOD: Special K
Max reps in 4 min (4 cycles)
100m run
5 Hang Power cleans 70#
7 burpees
1.) 2 rounds +6 burpees
2.) 2 rounds +4 burpees
3.) 2 rounds + 4 burpees
4.) 2 rounds + 3 burpees
Total: 133
That was a tough one! Good job 6qm crew!
You were super fast on your run! You were on my ass one round lol. Didnt want to let you pass lol Sorry my competitive ego was on high alert!
🙂 I am just excited to be able to come at 6am again! 🙂
Nice work Tania!
Mob / WU x 1
Truck Pulls:
With Andrea
–29s
–26s
With Andrea & Marc
–19s
WOD “Special K” as Rx’d
1) 3 rounds
2) 2 rounds + 4 HPC
3) 2 rounds
4) 2 rounds
Total: 112 reps
That was hard.
Darrell says we beat him and Denis on the truck pulls!!!! Made my day…yeah!!!!
wux1
truck pull
1st round with Nick: 31 secs
2nd round with Nick: 23 secs
3rd round with Jeff L and Ron’s son: 17 secs
WOD: “Special K” Rx
Max reps in 4 minutes of:
100m Run
5 Hang Power Cleans (135#)
7 Burpees
Rest 1 minute. Repeat for a total of 4 cycles.
Total Reps 93
PR of 20# did 109 reps last time with 115#
not feeling 100%, I need to get me knee checked out.
WU X 1
Truck Pulls 🙂
1 – With Nick G = 26 seconds
2 – With Craig = 20 seconds
3 – With Chris and Nick G = 14 seconds
4 – With Frank and Nick G = 17 seconds
WOD – Rx’d
Total – 83 reps
Awesome truck-pullin’ Jeff. I wanted to see you try it once all by yourself…I’m pretty sure you can do it! 🙂
oooOOOOoooh, that would be cool 🙂
Mobility
Wu x1
Truck pulls x3
Wod “Special K”
As many reps in 4 mins
100 m run
Hang power clean 135#
7 burpees
Then rest 1 min – repeat 4 times
2rds + 2hpc
2rds
2rds
2rds
Total 98 reps
Great class 545.
mob wux1
truck pull
27 sec 21 sec 17 sec
wod 1 round
100 m row
5 hang power clean 2 round +5 hpc
7 burpees
round 2 to 4
14 push up instead of burpees
3 round each
total-200 rep
Mob+WUx1
Truck Pulls
– w/ Anca & Maddy = 21s
– w/ Mario = 30s
– w/ Amanda & Amy = 25s
WOD (@ [email protected] HPC) = 122 reps
Cashout: Streching
Great job 6h45 class!!
Mobility
WUX1
Truck Pulls
#1 29- with Blake
#2 26- with Blake
#3 19- with Blake & Marc
WOD: Special K @ 65#
Reps=96
That was one tough workout…closest I have come to being added to the “puke wall”
Mob+WUx1
Truck Pulls
– w/ Corinna = 51s (my bad, I wasn’t getting any traction in the front) 😛
– w/ Stephanie = 30s
– w/ Robyn & ??? = 19s?? … think I was getting tired, cant remember details
WOD Rx = 143 reps (3 rounds every cycle except one rep shy on last one)
Last time DNF’d after 2 rounds due to lower back being shitty. Handled it nooooo problem this time around. Same weight. This time around this was a mental WOD, just keep going, just keep going….
Great job 6h45 class!!
Nice work bro! 3 rounds per cycle is my goal for next time!
Me, Robyn & Nicole on the 3rd truck pull… no idea on the time.
Nice work, Mario! Impressive score!
Nice job bro. You blew past me in the 3rd and fourth. Super.
Mob
WU x 1
Truck pulls 🙂
1 – w Anka and Steph : 21 sec
2 – w Anka and Amanda : 19 sec
3 – w Corinna, Robyn and ?? : 16 sec
WOD – Special K
AMRAP 4 mins x 4
100 m row
5 Hang Power Clean @ 70#
7 Burpees
1 min rest
1 – 2 rds + 85 m row
2 – 2 rds + 60 m row
3 – 2 rds
4 – 2 rds + 5 m row
Total : 96 reps
Next time I want to get past those ‘don’t count as reps’ rows and get a couple of the hang pwr cleans or burpees in the 3rd rounds…
100th class! Yes! 🙂
Mobility
WU x1
Truck pulls:
1) 31 sec
2) 25 sec
3) 25 sec
WOD: Special K – 4 minutes, rest 1 min, 4 cycles
100m run
5 HPC @ 55lbs (could have tried a little heavier)
7 Burpees
1) 2 rounds + 5 HPC
2) 2 rounds + 100m run
3) 2 rounds + 100m run
4) 2 rounds + almost at the 100m mark – 10 feet shy of it.
Consistency was my goal
Reps: 101
Yeah on 100th class and good work tonight!
Yay for your 100th class! 🙂 A great milestone! :
Happy 100!!!
Great work on the WOD. 🙂
Mobility: 20 minutes
WU x 1
Truck Pull…. a lot of fun!
WOD: RX @ 95 lbs
3 rounds + 100m run+ 5 HPC’S + 1 burpee
3 rounds + 100m run
3 rounds
3 rounds
Total reps: 150
I loved this WOD!
Great job tonight everyone!j
Holy, nice score!
Holy! Great work! 🙂
Nice. I hung with you the first two rounds but started losing it on the 3rd. That was a tough one but you rocked it as always.
That’s a lot of reps!
Great work Corinna!
Wu x 1 + 400m run
Truck pulls – can’t remember the name of the girl I did the first two with. Girl who wasn’t feeling well after, Lori maybe? Last one was with Anca and Maddy I think. Sorry, my memory sucks. You all did awesome regardless.
1) ??
2) 23
3) 17
Wod: “Special K”
1) 3 + 1 burpee
2) 3 + 100m
3) 2 flat
4) 2 + 1 burpee
Total: 132 RX’d
Told Kevin 96 but I blocked out the 2nd round for some reason.
Definitely never eating Chinese before a wod again. Bad idea.
Truck pulls were interesting…in the “we should do these again!” kind of way. 🙂
WOD: 58 Reps
I’m sure being away from the gym for 2 weeks didn’t help, but i reinforced my need to be more consistent!
Thanks to everyone who jumped on the bandwagon and blew up my FB account with messages, this morning! It really made a huge difference and meant more than you know! I wasn’t expecting that! LOL!
Kevin: Highly effective approach you have implemented there…. 😛
We need to start bullying more people. Apparently it works. 🙂
It was nice to see you tonight! Great job! What are the odds that you would come back to a WOD with burpees? LOL
I know, eh?! Ha ha!
If I ever have to burpee my way out of a zombie apocalypse situation, I’m so screwed… 😛
Yay Robyn! Everyone encouraged you but you ultimately made that step! Great job and look forward to working out with you again!
WU x 1
Skipped truck pulls.
WOD with 100 m row & 135#
103 reps
Great job, rowing buddy! 🙂
Mobility
WU x 1
No truck pulls b/c of Achilles 🙁
WOD “Special K” (modified)
4 min AMRAP
100m row
5 HPC @ 95#
7 burpees
Rest 1 min
Do 4 cycles
1) 3 rounds
2) 2 rounds + 4 burpees
3) 2 rounds + 5 HPC
4) 2 rounds + 2 HPC
*darn rower killed my arms for cleans and burpees…and strapping in and out ate up time 🙁
Happy that it was 1:1 for the run today though 🙂
Total = 124
I didn’t miss the music. What I missed was AIR! So hard to breathe today. I envy all those who got to run, if for no other reason than you getting a breath of (stinky) air.
Great work 5:45 crew.
Yeah I hate to say it but the stinky air was better than the air in the gym.
I didn’t envy your rows in the hot gym, that must have been awful. Good job. I hope you’re back to 100% soon!
It was pretty steamy. And not in the good way. LOL!
One more week (physio’s orders) and I can try a little running! YIPPEEEE!!
Good work on the WOD today Lora! I hope you will get the green light soon to gradually integrate running in your WOD’s again soon.
mob wux1
Truck pulls
with Ron 20 sec
with Jeff L 19 sec
with Jen B and Jeff S 15 sec
These are an awsome change to the usual strength rotation
Wod Special K
100m run
5 hang power cleans 95#
7 Burpees
Score 111
Good to have Lora beside me tonight to push me in the gym and trying to chase Jeff and Chris outside on the run
It was a fun “race”, Craig! Whether you know it or not, you were pushing me too. Great job tonight!
WU x 1
Truck Pulls x 3. Don’t remember the times, but nothing impressive, that’s for sure. (I think I was dragging my partners down)
WOD with HPC’s @ 80#
Rd 1: 2 rounds + 6 burpees = 35 reps
Rd 2: 2 rounds + 1 HPC = 25 reps
Rd 3: 2 rounds + 5 HPC = 29
Rd 4: 2 rounds + 4 HPC = 28 reps
Total reps = 117
Good one, but not even close to my previous PR of 144 reps on this one. I added 10# to the HPC, but I didn’t think it would have made that much of a difference. I’ll put some blame on the residual effects of yesterday thruster marathon.
WUx1
Truck pulls
WOD w/ 85#: 117 reps
1. 2 rounds + 5 HPC
2. 2 rounds + 1 HPC
3. 2 rounds + 5 HPC
4. 2 rounds + 100m run
Good wod!
*High 5* 🙂
Boo, I miscounted, I only got 107. I was so excited about 117. 🙁
AND, I forgot to say that I love not having music. I have way better focus.
WOD brain? I had to use a calculator. I prefer WODs with a “time”, not a “total” because I have math issues when my brain is deprived of oxygen.
mob.. lots of mob
truck pulls.. they sucked all the enthusiasm I had in me for the wod!! lol..
wod Rx
147 reps
this was a mind bender and a lung burner.. great push Chris, made for an awesome race!!
so many people laying around on the floor after, which I’m sure coach got a few good photos of! kudos to those rowing, jeezus at least we got out of the oven to run!
Nice work Jeff!
Mobility
Wu x1
Truck pulls x3
Wod “Special K”
As many reps in 4 mins
100 m run
Hang power clean 135#
7 burpees
Then rest 1 min – repeat 4 times
144 Rx
Nice race Jeffrey! I didn’t realize how important that first round was as it only got harder.
Nice work Chris!
Mobility
WU
Truck pulls
WOD with 40#
83
Mob + Wux1
Truck pull 1 : 30 sec with 1 partner
Truck pull 2 : 15 sec with 2 partners
WOD @ 105
107
screwed my calculation when I told my score to Kevin LOL I said 131!
Truck pulls:
1. Jeff S 22 sec
2. I forget the second..
3. Craig and Jeff S 15 sec
Wod: “Special K” @ 85#
1) 2 + 4 burpee
2) 2 + 2 HPC
3) 2
4) 2 + 7 burpees
Score: 109
I totally miscounted at the gym… Fail. Those truck pulls put me on another level.