Friday
Sep142012
Saturday, September 15, 2012
Friday, September 14, 2012 at 04:44PM PALEO CHALLENGE KICK-OFF/POTLUCK at 9am! Please bring a paleo side dish if you plan on attending. The affiliate league will be competing at 1pm. We will be heading over to the H Street Festival afterwards! Bring a change of clothes and get ready at the gym! Event details here.
Emily Get-Up
WOD for Saturday:
20 Rounds for time:
6 Lateral Burpees
5 V-ups
3 Deadlifts (225/185lbs)
Post time to comments.
Reader Comments (3)
13:22 Rx'd
In the main gym on my own. Worked up to a heavy single deadlift, then 3 x 1@90%.
1RM: 350 (new PR). 3 x 1@315.
Then Wednesday's 40-30-20-10 row for calories/Russian KB swings 1.5 pood: 10:50. Forgot about that 400m sandbag run.
Reebok Crossfit Peru Challenge, Sept. 14-15. in PIsac and Cusco, Peru. Elev around 10,000 feet
WOD 0
5 Olympic pushup (pushup with arms fully extended, women can come up on elbows first while men kept back flat)
30 squat
100 m swim
2:40. Very hard to breathe, trying every 3rd breath felt like my lungs would burst.
WOD 1
30 hang power clean 95/65
15 pushup
Run 400m
3:54. Run split was about a 2:08. Again, cardio is tough here.
WOD 2
2 min thrusters 115/95
2 min burpees
2 min row
13 thrusters, 22 burpees, 390 m. So far burpees were probably the biggest difference between sea level and altitude. Recently I did 41 burpees in 2 min after a CF Endurance workout, and my 1 min burpee max effort is 24.
WOD 3a
2 min AMRAP
1 pullup
2 KB swing 53/44
2 pistols
2 pullup
4 KB swing
4 pistols
....
Rest 1 min (shortest minute ever, not enough time to really catch your breath)
WOD 3b
1 min snatch 135/95
1 min TTB
1 min MU
Made it through the 4 pullups in 3a. Had several no rep pistols, maybe the balancing requires more oxygen than you would think. 3 snatches, 17 TTB, 0 MU.
Overall, I got 3rd out of 5 Rx women. Happy with that. I was definitely the strongest female there--did more heavy thrusters and snatches than others. But scoring skewed toward cardio performance and my speed suffered at altitude. Lots of great people in the growing CF community in South America. On the men's Rx side, Orlando Trejo was 2nd, and 1st was Luis Giraldo from Medellin, Colombia.