CrossFit East Bay WOD @ Ironworks 090222
WOD 090222
11 & Noon, Ironworks
Bottom-To-Bottom "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups (Men C2B), the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
"Rest" position for the pull-ups is hanging from the bar.
"Rest" position for the push-ups is plank.
"Rest" position for the sit-ups is back perpendicular to the floor.
"Rest" position for the squat is hip crease below patella, hamstring engaged.
Coming out of "rest" position = not RX.
Post total reps from all 32 intervals to comments.
Firebreathers (Advanced Class)
1:30 @ GWPC
Throwdown:
Deadlift 1RM - best of 5 attempts (Deadlift 1-1-1-1-1)
Winner for the month will be the woman and man who lift the highest percentage of bodyweight in the combined Back Squat, Press, Deadlift and Bench Press. Example BS 275/PR 150/DL 375/Bench 250 @ BW of 175 = 600% BW lifted.
Post percentage of bodyweight of best lift to comments.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
I did the deadlifts before we left: 205, 215, 225, 235, 245 at 122lbs. (200%)
you are a beast! see if my girlfriend will let me catch this wod, im excited for something else.
Hey guys:
Busy times are here right now so I think I gotta concentrate on studies today. I'll figure something out when it comes to the firebreathers for the past couple of weeks.
305. Hope it stands cause ill be paying for it tomorrow.
220 at 145 lbs. = 152%
215 at 129 lbs. = 167%
did not do today's workout. It would have been very not RX: I don't think I can even hang on the bar for 3:50
DL 307# = 186%
275 at 175 lbs. = 157%
25 pounds below my PR from two weeks ago. Grrr.
Can't comment on the Yelp thread. I suspect Max is extorting us.
Um, not to be TOO paranoid, but every time I add something to the Yelp thread, comments get disabled...
Twilight Zone music
For FB: I did my dead lift with EV and Princess Raindrop before I left. 300 @ 150lbs. Thanks to Princess Raindrop prodding me to finally try the reverse grip.
Jim and I did today's workout on our own but skipped the crazy rest part. I honestly can't even believe that it would be possible to hang on the bar for 4 minutes, but if anyone did it, wow!
I got 281, Jim didn't keep track. He started by trying to do the hard rest positions but quickly gave up and did regular tabata.
Did my FB on Monday. 360# at 180bw=200% Boy did it look ugly!
350 @ 195 = 179%
275 300 325 350 375(F)