Tuesday, August 14, 2012
Monday, August 13, 2012 at 08:04PM Just a reminder this Saturday is CF Dupont/Balance Gym hosting of "Total Recall." This is a great opportunity for you to establish benchmarks and compete in a fun environment! Open only to Balance Gym members. Please come to workout and register on our Events page or support other fellow crossfitters. Due to this event, all coaches will be participating and/or volunteering as judges, therefore, there will be NO SATURDAY CLASSES THIS WEEKEND.
Special shout out to Nina Curtis- cousin of Mark Crick- owner of Balance Gym. She brought home to Australia a silver medal in sailing! Check out Nina here.
CF Balance Olympic Party/Cali's B-day Party this past Friday- Devon, Tex, Johanna, Jimmy, Ann, and Sam pictured above. There will be an after party following Total Recall this weekend. Details TBA.
WOD for Tuesday:
Complete for time:
1.) Tabata Row to 2000m
Rest 5:00 minutes
2.) Tabata Double-unders to 500
Rest 5:00 minutes
3.) Tabata Ab Mat Sit-ups to 150
Score for each is times. Post each score to comments.
*Scaling Options- There will be a time cap for each of the above at 12 minutes. Consider this when determining whether you should scale and pre-determine lower reps for instance 1250m row and 250 double-unders. Consider your proficiency with double-unders. An option is to go for reps for 12 minutes if you are unsure. If you are performing singles, increase reps to 1,000.
Reader Comments (25)
2000 m Row - 9:10
Abmat - 6:06
Shoulder Press - 5 Rep max - Worked up to 145, failed 155 ( 3 reps)
Tabata:
Row: 9:10
DUs: 237 in 12 mins
abs: pretty ripped.
(ha. Lost he clock. Was 10 mins-ish)
1st WOD.
Thanks for your support, Danielle!
(and thanks to John for helping me figure out the Rowing Machine!)
Row: 11:38
Singles (working up to DUs soon): 919 in 12 mins
Abs (core clearly needs some major work): 75
2K: 9:36
D/Us: 193 in 12' (NOT the day to try out a new rope.)
abs: 7:04
Tabata:
2k: 10:13
250 DU: 9:50
Abs: 114 before 5 min (?) cutoff
sweaty. . . . .
Fun with Tabatas:
Rx'd
2k Row: 8:50
DUs: 9:06
AbMats: 4:45
2K: 12:12 Happy to finish and I don't think I would have rowed 2K without this workout
DU: 10:50 (100 DU)
Abs: 8:10 still burning
1st WOD for me too...
2000m Row - 11:43
DU's (singles for me) - 822 in 12m
AbMats - 7:13
everything is sore!
DUs: 204 in 12 minutes- ditto Laura's comment bout the new rope fiasco
Row: 11:44
Ab mats: 5:40
a fun pain in the butt
2000m row in 11:48 (just made it!)
245 double-unders in 12 minutes
150 abmat situps in 6:39 (i think)
Row: 8:56
Double unders: 250 in 9:31
Abmat situps: 5:19
Pig roast attendees: I stand by ready to collect money in class.
Tabata:
2k: 11:13
200 DU: 8:47
Abs: 112 before a 6 min cut off i think.
Tabata
2K: 10.20
DU: 442 in 12 minutes (so close!)
150 ab mats: 6:41
Row- 8:33
DU- 11:40
abmatSU- 5:42
fun
1.) Double-unders (score 201)
2.) Row to 2000m (time 9:52)
3.) Ab Mat Sit-ups to 150 (time 9:05)
Double Unders (single/single/double): 478 total
2k Row: 11:05
200 Ab-Mat Sit-Ups: 9:21
2k Row: 8:52
150 Abmats: 6:54
1000 Singles: 10:34
Total: 25.40
Awesome WOD
500 DU 10:11
2K Row 11:12
200 abmats 7:11
2K row: 8:46.
150 Abmat situps: 8:11.
Jump rope: 20 DUs in first 2 minutes, then 700 singles for the last 10 min.
Awesome workout.
Row: 10:17
DU: 91 in 12 minutes (This may not seem like a lot, but I am ecstatic about this. It's the most I've done at one time and far exceeded my goal of 50 DUs - not attempts.)
AbMats: 146 before 6 min cutoff.
This looks so fun. Wanted to make it today, but the schedule didn't allow. :-/
Morning indecision about my workout resulted in missing tabata. So did back squats today instead of Fri to be more recovered for upcoming tri.
5 rm at 190, attempt at 195 but questionable depth on that set. 3x5 at 165.
4 rounds
50 squat
500 row
14:32
CF endurance in the evening.
3 rounds
200+400+600 m, rest is run time
52, 1:56, 2:58/ 52,1:52, 2:55/ 55, 1:54, 2:57
2Km row in 9:54
500 DUs in 9:21
150 abmat SUs in 4:46
2k row in 9:55
150 situps in 8:50
Mix of DUs and singles but only got to a total of about 700 singles in the 12 minute cap. Should've just done singles. Got messed with with the counting.
Cannot believe Kristos did the sit-ups in 4:46! Damn!
@Maria the Greek - C'mon girl, it's in our blood...and have you seen my stomach?