05.13.2009-Wednesday-Day3

My shoulders hurt just by looking at this workout…

I see how you are all making such quick work of these WODs… so I added the 21’s and the 3’s into this one. Hopefully, the third set of rings will arrive tomorrow, so we can get this one rolling without too much standing around.
oh yeah…
this WOD is out of the rack (rackless)… a great way for all to master the clean!

Kettlebell video today on the main site (full video in the CF Journal).
Good thing I practiced my ring push-ups last Friday during FGB.

I didn’t think walking lunges would be a big deal yesterday but they diffidently complimented the workout, I woke up twice last night with my calve cramping in a charley horse. Good call J9

Coach, On the push press, does each rep go all the way to the floor or is it hang clean and then push press each rep?

Charlie i think it just reads that each set starts with the bar on the ground into a standard press.
Calf cramps are painful, du’s didnt help that either Rob.
Coach, why not add some dreaded and highly feared Goblet Squats to the mix?

Thx Steve. I wanted to be sure because I’m on my own for the wod. I don’t have access to a bar either so I will have to substitute 45 or 50 lb dumbells and do the ring pushups by putting two benches next to each other.
No cramps from yesterday’s wod but the lower back was tight from the DL’s and top of the hams are a little sore today.
At this point I think we all realize if we aren’t at least little sore each day, we didn’t try hard enough.

goblet squats are on friday’s workout set SvW… don’t feel left out 😛

Just to clarify:
Standard push-presses (dip and drive) are out of a rack.
We are not using a rack today… YOU are the rack.

Coach, thanks for the clarification. I think I kept with the spirit of the movement even though I had to use 45lb dumbells.
Modified as per my earlier post I did it in 13:31.
This was tough on the arms!
For a little extra I did 100 sit-ups afterward since we hit the legs, glutes, and lower back yesterday.

this was an arm and shoulder buster… im going to have a hard time washing my hair tomorrow morning because i don’t think i’ll be able to lift my arms!

Stick with us DP Rob…we have a method for our madness – as if you didn’t realize that already!
Only other thing I can say after today is OUCH!
Going to need the rest day tomorrow!

Ditto what Steve said. My arms and shoulders are hurting!

don’t worry guys. I’m sure your hair will still look perfect with less shampoo…

suck it up folks!
here are the numbers,
as rx’d:
Steve-12:53
Estey-13:58
Craig-14:37
Diet Pepsi Rob-16:17
Bill-17:04
Greg-17:22
Pat-20:15
scaled 75#:
Brandon-15:42
Scott-20:26, no rings
Larry-15:58, no rings
scaled 45#, no rings:
Deb-13:53
Sena-13:32
scaled 35#, no rings
Gail-12:45
Elena-11:26
Janice-17:22
Lily-13:46
Rosemary-13:00
scaled 15#, no rings:
Danni-16:12
scaled to 15# db’s, no rings:
Amy-13:25
scaled to 12# db’s, no rings:
Maryanne-10:00

WOW – My name does not even make the list…
I see a picture of me doing the workout, but don’t see my time…

Hahaha, did Pat blink?!! J9 (you go girl!) LOVE the pix & #s — very inspiring!

hah! J9, we were too jealous of your time, so we took a vote not to post your number.
But you hsve proof on the main page, so we’re forced to put your number up… Here goes:
As Prescribed @ #65
J9: 10:23
Fantastic time!!! I can’t wait to have my body back from temporary occupation so I can “try” to keep up with you again :)))))

so touchy
she usually posts it herself… I forget it one time…

looks like you’re out J9…
back training at the old shed i guess, posting times on the old whiteboards!

Thanks for the support, Ladies! I guess sooner or later I will be considered part of group training.
If equipment is suddenly missing – you know it is because I took it back with me to the old shed. The tire needs some company out there!

Hey, call me when you swipe the equipment. I’ll come work out with you 🙂

Jamie-11:04, 75#
Steven-12:18, 75#

there will be no swiping of equipment…
geez, nobody’s perfect

Alex-24:35
Beard-19:13, 75#, then 65#

There is a cool pic of Steve and the “floating” barbell in the most recent photo album. A good in-action shot!

Fred-20:10, push-ups on the floor