A. back squat: 2-2-2-2; rest 3 minutes
+
4 sets:
2 rounds
30 sec - kb swing, 32kg/24kg (american)
30 sec - burpee
30 sec - box jump, 24"/20"
30 sec - C2 row
rest 3 minutes
*post loads/notes to comments
“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.”
- Maya Angelou
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Thanks for the cameo Cheston!
Also...
I have a pair of brand new 2012 Pendlay weight lifting shoes for sale. I bought them for a Christmas present put they didn't fit Emachine's foot.
Here is the info:
Cat#: WL9501R
Color: White/Black/Red
Size: Men's 7/Women's 6
Here are some images:
https://dl.dropbox.com/u/2310917/Pendlay%20side.JPG
https://dl.dropbox.com/u/2310917/Pendlay%20top.jpg
https://dl.dropbox.com/u/2310917/Pendlay%20back.JPG
https://dl.dropbox.com/u/2310917/Pendlay%20box.jpg
They are for sale for $65. Let me know if you are interested. I'll check this board. Help me out by starting your post with @RMG.
Posted by: RMG | January 14, 2013 at 06:18 AM
spotted: is this our very own craigovich counting reps?
http://community.crossfit.com/article/broadway-actor-aims-regional-competition
Posted by: hornet/170cm/63kg | January 14, 2013 at 07:39 AM
BS: 4 sets of 2 x 255
Not sure exactly what I did for the metcon. By round three I counted 10 americans @ 32kg, 10 burpees, and 12 box jumps as a win. Tough.
@craigovich- you know what would make Phantom of the Opera better? Lightsabers. A little bit of singing might have helped the Phantom Menace as well...
Posted by: RMG | January 14, 2013 at 09:19 AM
BS: 275x2x4
Metcon:
total reps (cals on row) - 73; 70; 80; 70
Posted by: JWoll | January 14, 2013 at 09:32 AM
@Everyone
Any recommendations for a box in downtown Dallas, TX? I'm staying at the Fairmont on North Akard Street, and see two boxes nearby:
Crossfit Heat - http://dtownheat.com/main/
Crossfit Deep Ellum - http://crossfitdeep.com/
Posted by: Puddles | January 14, 2013 at 12:51 PM
Just a reminder for the Irish folks at the box. Flogging Molly will be at the Aragon 1/26. I am going. If you want in, get a ticket and we can pre-and post party at my place due to my proximity to the venue.
Additionally, Dropkick Murphy's is doing their Annual St. Patty's Day Tour and will be in Chicago on 2/23. I will also be attending that show and if you too would like to go get a ticket and lets pre and post party at my place.
Posted by: Dingo | January 14, 2013 at 02:20 PM
Tough one today. Metcon buried me.
205x2x4, squeezed out 235x2 for a pr.
Made it through all four double rounds, gasping all the way. Still feel myself bonking out too early.
Dingo- I'm definitely in for dropkick Murphys. May be in for flogging Molly, haven't seen them in almost ten years. Have to see about getting my shift covered that night.
Posted by: teenwolf | January 14, 2013 at 03:14 PM
Back squat: 285x4
Didn't keep exact count on metcon, went something like this:
11 swings, 10 Burpees, 8-10 box jumps, 1:30-1:40 pace on row, then 2nd round 6-7 swings, 7-8 Burpees, 6-8 box jumps, 1:30-1:40 pace on row. Nice workout.
Posted by: Brent M | January 14, 2013 at 06:22 PM
Took a day off. And pretty sure the last couple months of workouts here is what allowed me to manhandle those sheets of plywood for a weekend home project. Just sayin.
Posted by: Braveheart | January 14, 2013 at 07:12 PM
385 on the squats
no idea about the met con
Posted by: Dingo | January 14, 2013 at 07:48 PM
BS: 275, 295, 315, 335
Metcon went roughly like this:
KB: 8-10
Burpees: 6-8
Box Jumps: 6-9
Row: 8-12 cals (strap-in killed my count)
Great job today, Puddles!
Posted by: Ox | January 14, 2013 at 08:07 PM
Oh yeah, did anyone find an inhaler lying around? If so, just give it to one of the coaches to put in the office. Thanks!
Posted by: Ox | January 14, 2013 at 08:09 PM
Back Squat: 155-160-160-160
Probably should have gone a bit heavier
Metcon: Yuck.
Posted by: Kendra | January 14, 2013 at 08:28 PM
Good leg pump today with Ox. Animal makes it look easy.
BS: 275, 295, 315, 335
Counting the metcon was impossible, as my gym math skills are nearly non existent. But shot for double digits on all moves and tried to keep a good solid pace with no breaks.
Now I'm famished!
Posted by: Puddles | January 14, 2013 at 08:37 PM
Back squat - 225, 225, 265, 275
METCON was tough, did not really get time to count reps. The row was tough to cycle in due to the straps, and was a bit of an inconvenience. Otherwise challenging WOD!
Posted by: Small Paul | January 14, 2013 at 08:38 PM
Great work today Brent "The Beast" 2013. Another fun 5pm class!
BS: 285 for all 4 sets
MetCon: Had to move down in Kg on the swings on a count of the ole back bein tweeky
12-15 schwings Round 1
6-9 burpees
6-9 box jumps
180-200m total between the 2 rounds
Posted by: Q | January 14, 2013 at 11:47 PM
BS: 135/145/155/160 - felt every squat from my Sunday Murph Adventure
Metcon - just tried to keep moving.
Posted by: Duchess | January 15, 2013 at 08:45 AM
Fun workout
Back Squat - maxed at 275# x2 (PR), probably could squeak out a few more lbs on that next time.
Metcon - tough, but I felt like I was in this range most of the time
Swing - 10
Burpees - 6 to 8
Box Jump - 9 to 11
Row - not sure, didn't strap in (no time) but got 8-10 good hard pulls in.
Posted by: Dancing Bear | January 15, 2013 at 10:38 AM