New to CrossFit?
Blog Archives and Benchmarks
« Wednesday November 3, 2010 | Main | Monday November 1, 2010 »
Monday
Nov012010

Tuesday November 2, 2010

Spencer at the top of a muscle-up

 

WOD

ROMIK

- "big 3" (3 min/side today)

 

MetCon 

For time:

- 3 min. plank hold  *rest when you must, but for no more than 5 sec. at a time.

- 3 burpees per rest taken during plank (unbroken plank = no burpees... yet)

- 20 GHD sit-ups

- 20 burpees

- 20 GHD sit-ups

- 20 burpees

- 20 GHD sit-ups

- 20 burpees

- 3 min. plank hold *rest when you must, but for no more than 5 sec. at a time.

- 3 burpees for every rest taken during plank (unbroken plank = no more burpees!)

 

*Scale GHDs to ab mat sit-ups if you can't do the GHD's with Rx ROM (to the floor).

 

Finisher

- Block run for time

*from now on, start and finish your block run from the bottom of the stairs on the sidewalk. Then record your times so you can compare future attempts.  If we always start and finish from the same place, you'll have more precise times to compare.

Compare to Feb 11, 2010

 

Post times and thoughts to comments.

PrintView Printer Friendly Version

Reader Comments (13)

MetCon: 15:30 (AbMat)
Run: 4:13

November 2, 2010 | Unregistered CommenterBob P

14:53 Rx
Run: 3:15

November 2, 2010 | Unregistered CommenterJamie

14:30 Rx... need to lose about 10 to improve on this one!

November 2, 2010 | Unregistered Commenter27

Metcon: 14:23
Finisher: 3:45

November 2, 2010 | Unregistered CommenterGoog

14:45 used abmat
3:01 run

November 2, 2010 | Unregistered CommenterJames

So I felt like doing a benchmark today to get a check on progress - repeated Barbara from 60 days ago. Results: shaved off 13 minutes from my previous time, which is a 21% improvement.

Also, I added 40 pounds (+17%) to my 1RM deadlift over the last two months.

"Only what gets measured gets managed" :)

November 2, 2010 | Unregistered CommenterThomas

15:01 Rx

4:14 run

November 2, 2010 | Unregistered CommenterLu

14:44 rx
unbroken plank 1, 2 rests on plank 2

no block run, still trying to get rid of this cough

November 2, 2010 | Unregistered Commenterchelsea

Metcon - 15:50 (abmat)
Run - 5:05

November 2, 2010 | Unregistered CommenterBill M

metcon 19:09 rx, 2 rests on first plank, 3 rests on 2nd plank

block run 4:35

November 2, 2010 | Unregistered Commentergiselle

First day back since Amazing Grace, ouch...

November 2, 2010 | Unregistered CommenterRoxan

13:55 Rx, 3:31

November 2, 2010 | Unregistered CommenterHagan

block run 4:00

November 3, 2010 | Unregistered CommenterMB

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>