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06.11.2010-Friday-Day 5

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"Air Force WOD"

For time:

20 thrusters

20 sumo deadlift high pulls

20 push jerks

20 overhead squats

20 front squats

~perform 4 burpees every minute on the minute… including minute zero! (meaning the wod starts with 4 burpees).  Rx'd is 95# (65#)

compare times to 03/05/2010

 

Rsfc pics 001 Rsfc pics 002 Rsfc pics 003Rsfc pics 004 Rsfc pics 005 
Rsfc pics 011 Rsfc pics 006 
 

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0 thoughts on “06.11.2010-Friday-Day 5”

  1. J9

    Lots to comment on here…
    Air Force WOD:
    Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
    Your goal…do it faster than last time (and do as few burpees as possible)
    From the Midwest Sectionals – Air Force WOD:
    Mens:
    http://scores2010.crossfit.com/scoring/r/53/
    Top time: 3:53
    Womens:
    http://scores2010.crossfit.com/scoring/r/56/
    Top time: 5:58
    Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
    McCoy-
    Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
    Happy Friday!

  2. J9

    Lots to comment on here…
    Air Force WOD:
    Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
    Your goal…do it faster than last time (and do as few burpees as possible)
    From the Midwest Sectionals – Air Force WOD:
    Mens:
    http://scores2010.crossfit.com/scoring/r/53/
    Top time: 3:53
    Womens:
    http://scores2010.crossfit.com/scoring/r/56/
    Top time: 5:58
    Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
    McCoy-
    Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
    Happy Friday!

  3. J9

    Lots to comment on here…
    Air Force WOD:
    Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
    Your goal…do it faster than last time (and do as few burpees as possible)
    From the Midwest Sectionals – Air Force WOD:
    Mens:
    http://scores2010.crossfit.com/scoring/r/53/
    Top time: 3:53
    Womens:
    http://scores2010.crossfit.com/scoring/r/56/
    Top time: 5:58
    Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
    McCoy-
    Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
    Happy Friday!

  4. J9

    Lots to comment on here…
    Air Force WOD:
    Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
    Your goal…do it faster than last time (and do as few burpees as possible)
    From the Midwest Sectionals – Air Force WOD:
    Mens:
    http://scores2010.crossfit.com/scoring/r/53/
    Top time: 3:53
    Womens:
    http://scores2010.crossfit.com/scoring/r/56/
    Top time: 5:58
    Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
    McCoy-
    Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
    Happy Friday!

  5. J9

    Lots to comment on here…
    Air Force WOD:
    Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
    Your goal…do it faster than last time (and do as few burpees as possible)
    From the Midwest Sectionals – Air Force WOD:
    Mens:
    http://scores2010.crossfit.com/scoring/r/53/
    Top time: 3:53
    Womens:
    http://scores2010.crossfit.com/scoring/r/56/
    Top time: 5:58
    Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
    McCoy-
    Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
    Happy Friday!

  6. J9

    Lots to comment on here…
    Air Force WOD:
    Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
    Your goal…do it faster than last time (and do as few burpees as possible)
    From the Midwest Sectionals – Air Force WOD:
    Mens:
    http://scores2010.crossfit.com/scoring/r/53/
    Top time: 3:53
    Womens:
    http://scores2010.crossfit.com/scoring/r/56/
    Top time: 5:58
    Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
    McCoy-
    Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
    Happy Friday!

  7. J9

    Lots to comment on here…
    Air Force WOD:
    Measurable Results…give it 110%. I recall the feeling of being run over by a truck after this one and could not believe the long time it took to recover, but at the same time that feeling of great accomplishment. That is the feeling you want after this!
    Your goal…do it faster than last time (and do as few burpees as possible)
    From the Midwest Sectionals – Air Force WOD:
    Mens:
    http://scores2010.crossfit.com/scoring/r/53/
    Top time: 3:53
    Womens:
    http://scores2010.crossfit.com/scoring/r/56/
    Top time: 5:58
    Tough Mudder gets some press in the CF Journal and Affiliate Blog. RSCF is mentioned as a team that participated.
    McCoy-
    Did the 1-legged burpees in my 2 modified 2 mention (2m2m) Air Force WOD today. I was thinking that it belongs in the scaled-up category. They take some getting used to!
    Happy Friday!

  15. Pat

    Regarding the Workshops…
    I cannot emphasize enough the importance of what you will learn tomorrow.
    Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
    Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!

  16. Pat

    Regarding the Workshops…
    I cannot emphasize enough the importance of what you will learn tomorrow.
    Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
    Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!

  17. Pat

    Regarding the Workshops…
    I cannot emphasize enough the importance of what you will learn tomorrow.
    Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
    Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!

  18. Pat

    Regarding the Workshops…
    I cannot emphasize enough the importance of what you will learn tomorrow.
    Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
    Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!

  19. Pat

    Regarding the Workshops…
    I cannot emphasize enough the importance of what you will learn tomorrow.
    Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
    Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!

  20. Pat

    Regarding the Workshops…
    I cannot emphasize enough the importance of what you will learn tomorrow.
    Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
    Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!

  21. Pat

    Regarding the Workshops…
    I cannot emphasize enough the importance of what you will learn tomorrow.
    Flexibility is one of the keys that will unlock the door to mobility, now and in your future.
    Preserve your strength and mobility with understanding and practicing flexiblity… starting tomorrow!

  22. JoeB

    Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.

  23. JoeB

    Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.

  24. JoeB

    Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.

  25. JoeB

    Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.

  26. JoeB

    Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.

  27. JoeB

    Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.

  28. JoeB

    Looking forward to doing this WOD wanted to come in and do this in the shed but have to stay at school to complete this one hopefully I can recover fast enough to be in tomorrow early…not excited for 95lbOHS.

  36. JoeB

    wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.

  37. JoeB

    wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.

  38. JoeB

    wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.

  39. JoeB

    wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.

  40. JoeB

    wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.

  41. JoeB

    wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.

  42. JoeB

    wow I am spent…rx’d in 13:45 need to get lower on my OHS first time doing 95lb…and I can feel it now. Good workout though happy I was below 15min.

  57. Pat

    Measurable Results (3/5/10 times noted)
    modified:
    Lily-8:35
    Randi-8:33
    Rob-7:51
    Shannon-28:43
    Adam-5:30
    Sean-6:25
    Zach-5:49
    Gavin-9:41
    Jim-8:55 (10:43)
    CKL-13:54 (16:58 & increased weight)
    CK-18:50
    as rx’d:
    Marc-30:56
    Brendan-5:40 (7:45)
    Billy-7:46
    Randy-15:51
    Ken-9:42
    Lou-10:34 (11:41 & increased weight)
    DP-8:29 (9:36)
    Kaschak-8:39
    Andrew-11:52
    Deb-9:42
    Pat-11:44
    McCoy-26:42
    Melanie-11:40 (12:52)
    Scott-11:31 (12:45)
    Janice-13:59 (15:42)
    scaled up:
    Kevin-7:59, vest (11:37)

  58. Pat

    Measurable Results (3/5/10 times noted)
    modified:
    Lily-8:35
    Randi-8:33
    Rob-7:51
    Shannon-28:43
    Adam-5:30
    Sean-6:25
    Zach-5:49
    Gavin-9:41
    Jim-8:55 (10:43)
    CKL-13:54 (16:58 & increased weight)
    CK-18:50
    as rx’d:
    Marc-30:56
    Brendan-5:40 (7:45)
    Billy-7:46
    Randy-15:51
    Ken-9:42
    Lou-10:34 (11:41 & increased weight)
    DP-8:29 (9:36)
    Kaschak-8:39
    Andrew-11:52
    Deb-9:42
    Pat-11:44
    McCoy-26:42
    Melanie-11:40 (12:52)
    Scott-11:31 (12:45)
    Janice-13:59 (15:42)
    scaled up:
    Kevin-7:59, vest (11:37)

  59. Pat

    Measurable Results (3/5/10 times noted)
    modified:
    Lily-8:35
    Randi-8:33
    Rob-7:51
    Shannon-28:43
    Adam-5:30
    Sean-6:25
    Zach-5:49
    Gavin-9:41
    Jim-8:55 (10:43)
    CKL-13:54 (16:58 & increased weight)
    CK-18:50
    as rx’d:
    Marc-30:56
    Brendan-5:40 (7:45)
    Billy-7:46
    Randy-15:51
    Ken-9:42
    Lou-10:34 (11:41 & increased weight)
    DP-8:29 (9:36)
    Kaschak-8:39
    Andrew-11:52
    Deb-9:42
    Pat-11:44
    McCoy-26:42
    Melanie-11:40 (12:52)
    Scott-11:31 (12:45)
    Janice-13:59 (15:42)
    scaled up:
    Kevin-7:59, vest (11:37)

  60. Pat

    Measurable Results (3/5/10 times noted)
    modified:
    Lily-8:35
    Randi-8:33
    Rob-7:51
    Shannon-28:43
    Adam-5:30
    Sean-6:25
    Zach-5:49
    Gavin-9:41
    Jim-8:55 (10:43)
    CKL-13:54 (16:58 & increased weight)
    CK-18:50
    as rx’d:
    Marc-30:56
    Brendan-5:40 (7:45)
    Billy-7:46
    Randy-15:51
    Ken-9:42
    Lou-10:34 (11:41 & increased weight)
    DP-8:29 (9:36)
    Kaschak-8:39
    Andrew-11:52
    Deb-9:42
    Pat-11:44
    McCoy-26:42
    Melanie-11:40 (12:52)
    Scott-11:31 (12:45)
    Janice-13:59 (15:42)
    scaled up:
    Kevin-7:59, vest (11:37)

  61. Pat

    Measurable Results (3/5/10 times noted)
    modified:
    Lily-8:35
    Randi-8:33
    Rob-7:51
    Shannon-28:43
    Adam-5:30
    Sean-6:25
    Zach-5:49
    Gavin-9:41
    Jim-8:55 (10:43)
    CKL-13:54 (16:58 & increased weight)
    CK-18:50
    as rx’d:
    Marc-30:56
    Brendan-5:40 (7:45)
    Billy-7:46
    Randy-15:51
    Ken-9:42
    Lou-10:34 (11:41 & increased weight)
    DP-8:29 (9:36)
    Kaschak-8:39
    Andrew-11:52
    Deb-9:42
    Pat-11:44
    McCoy-26:42
    Melanie-11:40 (12:52)
    Scott-11:31 (12:45)
    Janice-13:59 (15:42)
    scaled up:
    Kevin-7:59, vest (11:37)

  62. Pat

    Measurable Results (3/5/10 times noted)
    modified:
    Lily-8:35
    Randi-8:33
    Rob-7:51
    Shannon-28:43
    Adam-5:30
    Sean-6:25
    Zach-5:49
    Gavin-9:41
    Jim-8:55 (10:43)
    CKL-13:54 (16:58 & increased weight)
    CK-18:50
    as rx’d:
    Marc-30:56
    Brendan-5:40 (7:45)
    Billy-7:46
    Randy-15:51
    Ken-9:42
    Lou-10:34 (11:41 & increased weight)
    DP-8:29 (9:36)
    Kaschak-8:39
    Andrew-11:52
    Deb-9:42
    Pat-11:44
    McCoy-26:42
    Melanie-11:40 (12:52)
    Scott-11:31 (12:45)
    Janice-13:59 (15:42)
    scaled up:
    Kevin-7:59, vest (11:37)

  63. Pat

    Measurable Results (3/5/10 times noted)
    modified:
    Lily-8:35
    Randi-8:33
    Rob-7:51
    Shannon-28:43
    Adam-5:30
    Sean-6:25
    Zach-5:49
    Gavin-9:41
    Jim-8:55 (10:43)
    CKL-13:54 (16:58 & increased weight)
    CK-18:50
    as rx’d:
    Marc-30:56
    Brendan-5:40 (7:45)
    Billy-7:46
    Randy-15:51
    Ken-9:42
    Lou-10:34 (11:41 & increased weight)
    DP-8:29 (9:36)
    Kaschak-8:39
    Andrew-11:52
    Deb-9:42
    Pat-11:44
    McCoy-26:42
    Melanie-11:40 (12:52)
    Scott-11:31 (12:45)
    Janice-13:59 (15:42)
    scaled up:
    Kevin-7:59, vest (11:37)

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