CrossFit

[punchjamesarnol]

How many did you get in 5 minutes Doug? I'm thinking I'm gonna Max out what I can, take a 3 minute breather and then knock em out in a 10-12 sec rhythm.

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[Neek]

Originally Posted by punchjamesarnol

How many did you get in 5 minutes Doug? I'm thinking I'm gonna Max out what I can, take a 3 minute breather and then knock em out in a 10-12 sec rhythm.

Do last year's open 12.1 workout.

7 minute AMRAP burpees. Must jump AND TOUCH a target (bar/etc) over your head that is 6 inches above your outstretched arm when standing.

At least if you do that one you can compare yourself to the 6000+ people that did it.

[EnterTheDragon]

Originally Posted by punchjamesarnol

How many did you get in 5 minutes Doug? I'm thinking I'm gonna Max out what I can, take a 3 minute breather and then knock em out in a 10-12 sec rhythm.

I wouldn't go for max, takes longer to recover from reaching failure than stopping short. Game it, a burpee every 12 seconds gets you to 300.

[punchjamesarnol]

Originally Posted by EnterTheDragon

I wouldn't go for max, takes longer to recover from reaching failure than stopping short. Game it, a burpee every 12 seconds gets you to 300.

Trust me, I did the math LOL!!! I will do the 7 minute burpee to pullup bar tap eventually down the line.

I spent an hour or so working my core then I ran a mile with my 65lb bag over my shoulders in 9 minutes pushing the pace... I finished up a few sets of fwd/backward lunges, jumping knees, bag hurls to the side/back/front and finally walked a lap doing calf raises and shoulder presses. I love my 65lb innertube LOL! Makes me wonder why I spend nearly 90$ on my 30lb slam ball when I could have just made on for 20$.

Tomorrow and Sunday I will take it light at the gym with circuit training. Monday and Tuesday gonna carb up and stay well hydrated. I'm super anxious to get this over with.

[punchjamesarnol]

I think i'm gonna do well over 300. I just did 10sets of 10 burpees to high pullup bar tap + 5 strict form pullups in 15 minutes (10-15 sec rest in between sets). I figured I could manage a nice pace after one rep, pausing for a one one thousand and back down again.

or...

I can go this route... I just timed myself and I can do 10 burpees in 30 seconds. If I can maintain that with a 20-30sec rest for an hour, I will be in the 600 range.

Gotta get an interval timer app for my phone for my 1 hour death by burpees.

[555ideways]

Yup - 300+ and you'll be waiting around alot. 100 burpees in 8 min for the average crossfit guy/girl. 6 min for the fit guys.

think 450+

[Fish]

Who else is doing murph today?

[Wall-escoob11]

I did holleyman today ! it's a bear

24:15 RX

[BacDoc]

Originally Posted by Fish

Who else is doing murph today?

:nothanksbear:

[EnterTheDragon]

Today?
Dead lift
135x5
225x5
315x3
405x1
425x1
455 2x1 beltless

12min amrap
5 sdhp 115lbs
7 pull ups
9 squats

Backs torched

[sonicblue]

About to head to the gym, trying to decide what to do. Thinking a good metcon with some leg focus. Thinking maybe some combo of squats (back or front) and box jumps, with something upper body, too (pullups, light shoulder press, e.g.)?

[Fish]

Yeah, I'll at least do 45 minutes of murph till cutoff like last time.

Hopefully I'll get in range to just finish it this time.. Feeling kinda sore with a pinchy nerve in my back this week so I'm being tentative.. Tip top!

I missed the 10am so 6pm it is!

[EnterTheDragon]

Originally Posted by sonicblue

About to head to the gym, trying to decide what to do. Thinking a good metcon with some leg focus. Thinking maybe some combo of squats (back or front) and box jumps, with something upper body, too (pullups, light shoulder press, e.g.)?

How about this one from Crossfitcenturion

Squat - Heavy Triple
10m Time Cap

7 Rounds
7 Thrusters (95/75 Lbs)
7 Pull Ups
7 Burpees

[Fish]

Big changes over my last attempt rx'ing murph.
Fist time was actually my first cf wod ever. I did half and dnf'd badly! Somehow I kept crossfitting.

Last time dnf at 55:00
10/20/30 Cindy time counts and lots of rest.

This time I did Cindy 5/10/15 and was able to keep it mostly unbroken and trying to manage my rest. I ditched my newgrips and was able to do some pretty fast butterfly's and no ripping. Never pushed myself to winded and kept it moving. It was a lot less demoralizing only counting my pull ups .
48 seconds under the cutoff, 54:12

We had a warm evening, 60 degrees and misty. It was a real huge assist.

[punchjamesarnol]

Trained MMA with this guy today at Blackhouse MMA gym, doing a MMA camp for 3 month of training...

http://i1085.photobucket.com/albums/...-12_184204.jpg

Antonio Rodrigo Nogiura "Minataro" is larger than life. Holy Sheeto!!!

[ak ryda]

15 min AMRAP

11- Ground to Overhead (95/65)
11- Bar Facing Burpees
12- 20/16# Wall Ball (10′)
22- Double Unders
7- Hand Stand Push-ups

God I hate handstand pushups.

[totalburnout]

Originally Posted by punchjamesarnol

Trained MMA with this guy today at Blackhouse MMA gym, doing a MMA camp for 3 month of training...

http://i1085.photobucket.com/albums/...-12_184204.jpg

Antonio Rodrigo Nogiura "Minataro" is larger than life. Holy Sheeto!!!

Brazil or the US?

Cool either way

[punchjamesarnol]

Originally Posted by totalburnout

Brazil or the US?

Cool either way

San diego, California.

A whales vagina. (anchorman)

[Fish]

Yeah baby! (Austin powers)

[sonicblue]

Today I did:

5 RDSFT:

Run 1/4 mile
15 Thrusters @ 65lb.
15 Knees-to-elbows

29:20

My thrusters are really weak, I have gone SO long without squatting, front squats are especially coming around slowly. I have to work on my technique, too, the transition from being racked on my shoulders to grabbing the bar to press - very awkward for me. Also, first time I did K-to-E...wow, the first few don't seem that hard, then you kinda hit the wall. Felt great, though, really targeted some new muscles, especially when I got the feeling of engaging my shoulders that little bit.

[Damn Yankee]

the 'front rack' for a Thruster is different than a legit front squat front rack. In a real rack, the bar is on your delts, and just your fingers are needed to push it back there. During a Thruster, you keep your full grip on the bar. REALLY helps with that transition time.

[totalburnout]

Originally Posted by Damn Yankee

the 'front rack' for a Thruster is different than a legit front squat front rack. In a real rack, the bar is on your delts, and just your fingers are needed to push it back there. During a Thruster, you keep your full grip on the bar. REALLY helps with that transition time.

Better if you keep your hands open on the front squat portion and can close them at the bottom of the squat or on the way up before the press.

[punchjamesarnol]

Just finished up my 1 hour burpees. I got 467... I was knocking em out 10 a minute until I hit 300 and crashed hard. My shoulders are killing me. Thank god its over! It was f'n brutal...

[BacDoc]

Impressive.

[EnterTheDragon]

Originally Posted by Damn Yankee

the 'front rack' for a Thruster is different than a legit front squat front rack. In a real rack, the bar is on your delts, and just your fingers are needed to push it back there. During a Thruster, you keep your full grip on the bar. REALLY helps with that transition time.

Mine sit legit. I transition during the weightlessness of the leg drive