WOD 10.26.09

Max Rounds in 12 Minutes of
5 Deadlifts at 1.5xBW
10 Pull-Ups

post time to comments.
Compare to 5.06.09

Accessory Work
Foam Roll and Hip Openers

Pat Sherwood

___________________
12 Unusual Swimming Pools Toxel
On the Water Front: The Gowanus Canal NY Times

Comments

[leonid]

David must not like my hands; there will be blood ... after this wod.

[tam]

We always talk about putting a Beetle Cat in the Gowanus. I don't mind if they clean it up, but I'd prefer that the razor wire stay and the developers stay away.

[Fox]

The Wall

http://www.catalystgym.com/2009/10/wod-102509.html

[.DMG]

good find chris

[David]

I hate everyone's hands.

This is one of my favorite workouts. Ever since the Double Under Wod when I got the massive headache after the second attempt I've been getting very sharp and painful headaches every time my heart rate or blood pressure goes up. Have been trying to stay low exertion, will see if im able to workout today. very annoying.

[tam]

And of course you went to see a doctor, right, David?

[Steph W]

Well, I am keeping my hands away from this workout. (Not by choice...have an appt) But out of curiousity, where is 1.5 x body weight meant to rank on the toughness/effort scale? Moderate? Hard? Really hard?

[Joe]

Anyone else shocked (shocked, I say!) that a food labeling system supported by Kraft turned out to be not such a good idea?

http://www.forbes.com/2009/10/23/smart-choices-labeling-lifestyle-health-fda-food-labeling.html?feed=rss_popstories

[Andy]

Would have loved to do this WOD but I had to keep it simple due to a lack of barbells.

10 rounds of
10 Push Ups
20 Squats
30 Sit Ups

[cloyde]

6 rounds total @205lb.
248lbs would have been ridiculous. was really intent on not ripping my hands, because having open wounds + washing your hands close to 100 times a day at work is a MAJOR suckfest. i was mostly successful, felt a small tear on the last round and stopped at ~10:40.

PRESS: 95*3*5

5 rounds GHD situps-5 and back extensions-10

[gabrus]

5 rounds and 2 deadlifts @ 275 (345 would have been rx'd)

Looking back I got 4 rounds and change at 235, so I am happy with my progress.

Also if you are looking for something to see on the 30th or 31st, can I recommend this show at the UCB theatre. It is crazy, bloody, disgusting and offensive (full disclosure, I am in it).

http://newyork.ucbtheatre.com/shows/863

[Deb]

1 pull up shy of 7 rounds. How annoying is that? Used the white band for kipping pullups and 125# on the bar. Thank you David for pushing me to up the weight. And thanks Charlotte and Nick for the help. Charlotte, as always, great lifting with you.
Fun WOD. Maybe next time no band?

[Nick Peterson]

Eight complete rounds plus one set of deadlifts. Deadlifts at #315.

Amazingly, I didn't bleed on the pull-up bar! Woohoo!

[Joe]

2 pull-ups shy of 8 full rounds at 165 pounds (1RM/1.4). This was great deadlift practice, and I feel like I'm getting the hang of the movement. Looking forward to a big jump in capacity.

[Fox]

Got to make up Mid-Hang Cleans and also do today's wod with Captain Osorio.

MHC: warm up, 45x5, 95x3, 135x1
At 135 I was really slow on the 3rd pull, so I did a 2 sets of 1 tall clean followed by 1 hang clean at that weight (as per David's coaching...thanks, David). This got me a little bit quicker, still need to get under faster.

Then: 155, 175, 190f, 190, 205

190 was pervious PR. 1st attempt I got soft in the bottom and dumped (frustrating). 2nd attempt went up well, so...205...Huzzah!

Then DL/PU RX'd @ 245: 7 rounds + 4 deads

Tomorrow I'll make up the burpee/box jump and Tabata row. Looking for sub 5:00 and some 1:40 splits repectively.

[Fox]

Also, the talk on the importance of maintaining a lumbar curve was on point. Don't forsake your future health to chase a bigger number during a WOD, especially with the heavy stuff. Be smart. If you're not sure, ask. And, don't be afraid to tell your partner that they look like shit pulling up an innapropriate load. In the end it'll benefit them a lot more than just yelling GO! GO!

[David]

Warm-Up:
300m Row
Barbell Warm-ups

Mid Hang Clean
(95x3, 135x1)
155x1, 165x1, 175x1, 185x1(PR), 195F
195 is in the bag next time.

DL/Pull-up WOD
Slightly scaled up to 225 Deads (1.5xBW= 217)
11 Rounds and 5 Deadlifts

This is a PR by one round. 12.5 rounds is in my sights...

Great working with Foxy Boxy today, great seeing nick beast out 315 with great form.

Looking forward to the 21-15-9 box jump tomorrow.. Im still thinking i can sub 2:00 it. Im getting a little adrenaline rush just thinking about it..

Joe. I used to get so mad at the world when I saw those "Smart Choices" on shit like Fruit loops

Gabrus. I'd like to go to the show on the 30th. anyone else interested??

[Jess]

5 pullups shy of 7 rounds at 155lb deadlifts (1RM/1.45).

Wow, those dl's got really heavy, really fast. Really wanted to finish that round but I just couldn't get anymore pullups. Used the white band for all rounds, although I thought about switching to blue after the 2nd round. Thanks Sarah for telling me I could do it! My legs were so sore going in to this wod so it's great that I can add a sore back to the mix as well! Still a fun wod and another I'm looking forward to repeating.

After class worked on double unders and got 34 (new PR by 15)! My rythm was good and if I wasn't so tired I think I could have got more. Woohoo!

I feel like I need to sleep on a foam roller for days on end.

[David Mak]

Gabrus - awesome looking show.

DL/PU WOD:
235 (rx would have been 270)
7 rounds plus 4 DL
Great seeing Willie power through one PU shy of 7 rounds at 305!

Did some DU practice and hit 46 which is a PR

Caught Paulie and Becca styling in their smart car - very cool!

[Fox]

Come on...Paulie can not drive a Smart Car.

[Jeremy]

12 rounds RX'd @265

Was happy with my pace, got about 3 rounds in 2 minutes before I realized that was too fast. Staying calm, not rushing between the two stations, and never going to failure were key to not hitting the wall.

[David]

I agree with, Jeremy. I did a similar bit where I got the first 4 rounds in under 3 minutes then found a groove to maintain. I think banking those first couple rounds really helps with the score. I think I should have pulled out a similar intensity towards the last 3-4 minutes. Never going to failure on the pull-ups is key.

I like this workout a lot.

[Regan]

He doesnt. He drives a hamster car :)

8 rounds + 5 dl @ 65lb
modified to 8 pullups/round with the green band till david added the extra white one (sheesh!)

Becca you were and awesome partner and Im glad you guys liked the chicken. (seriously everyone try this chicken)

and I hope Willy joins the co-op! and did you see Jess' double unders?? SHIT!

[Malcolm]

Was sad to miss this one tonight, but I want to let my finger heal more before I try anything this grip intensive.

Did five rounds for time of 12 hip extensions on the GHD and 20 pushups. Took 9:45. First two rounds of pushups were unbroken, but then as the hip extensions took there toll my plank started to falter for the pushup and they became pretty quickly sets of 3 and worse.

Later worked up to a max height box jump. Managed 46 inches. I love doing these.

[Laurel]

6 rounds + 2 dls @ 145lbs. Bodyweight * 1.5 would have put me at 205! I think I might be able to pick it up once. My 1 rep max is 200, so I went with the 200/1.4. Last time I did this at 125 and with ring rows because my shoulder was giving me trouble... but I got 7 rounds then.

Today it occurred to me (as it often does) how lucky we are to have Deb and Alec in the gym. They are such wonderful and gracious resources - I learn so much every time I talk to them.