21-15-9

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Peter commented on 17-Mar-2010 07:45 AM

Hey, did you all know, the less weight you lift the faster you can get through the workout? Ask Terra for details.

This was a tough WOD for me. I did the prescribed weight and boy did it slow me down. I knocked it out though in 5:37. I'm pretty sure I could have done it in about 2 minutes if I just used the bar. I'm not down with those tactics though. We all know what happened at the end of the Tortoise and the Hare.

Terra commented on 17-Mar-2010 12:47 PM

Interesting read. I think our American culture leads us (me) to believe that more is better...when actually, I could be doing less, more efficiently? But 7 days to recover? How do we manage that with CF being non-muscle specific. Meaning at a gym, I might do upper body then lower body the next, thus allowing me to rest the upper body? And as I become more "fit" and efficient, does the amount of rest lessen?

Terra commented on 17-Mar-2010 12:51 PM

We all know the Tortoise and the Hare is a fairy tale...and fairy tales rarely come true! In the REAL world, I did 45# (not the bar), should have stuck with the 55# though (somebody messed with my mind.) The real "winner" today was Brian...wow, that was a tough workout! Way to stick it out. Looking forward to my first AT02 WOD this afternoon.

Tina Neuwirth commented on 17-Mar-2010 03:19 PM

I love the trash talkin' Pete and Terra! Keep up the rivalry...it will fuel you to be better! Enjoy your endurance WOD today Terra. It is gorgeous weather for it! Today I did split squats 5x5: 15# (each hand) - 18-25-35-45. Those are awesome! Then tried a WOD designed to help me hate the rings less and work on my muscle up...it did not work! 10-9-8-7-6-5-4-3-2-1 ring pull ups, ring dips, ring rows, and ring push ups. We had to stop after 8 due to time (and fatigue!). It might have taken me all afternoon to finish that! I did kipping (bar) pull ups, bar dips (had to grab the red band in by 3rd round), regular ring push ups until the middle of the second round and all of the third round. Yikes, my arms were so pumped I could barely bend them! I will have to attack the rest of that when I have more time!

Reed commented on 17-Mar-2010 09:06 PM

Great group tonight! I used 95# tonight, 7:15. D showed us some great stretches after the wod. I was trying to stay with you Troy but you were flying on the knees to elbows! I'll keep working though!

Troy commented on 17-Mar-2010 09:34 PM

WOD - 6:55 90# on the first 2 sets, 85# on last set. Everyone hit it hard tonight!

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21-15-9

WOD

Run 800 meters

21-15-9

Pull-Ups

Hang Cleans 115/75

KTE

Row 800 meters

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Comments (6) | Permalink |

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Tina Neuwirth commented on 20-Apr-2010 08:48 AM

Good morning! This WOD looks like a good one. Hope some of you get out to enjoy it! We did DL, KTE, and push ups, 3 rounds: 90 seconds each, 60 secs ea, 30 secs ea. Total score 192 reps. (DL @ 165 for round 1 then down to 135 for rounds 2 and 3, I can tell I have not done those in a while). Should be a pretty day today...enjoy it! :)

Kimberly commented on 20-Apr-2010 10:52 AM

dang!!! 21'57" it was a doosie!

Athena commented on 20-Apr-2010 06:26 PM

20:54 65#, blue band pull-ups. Haven't done semi-pukie WODs like this in a while! Glad I did it today.

Cesar commented on 20-Apr-2010 06:54 PM

Missed you guys like crazy, Finally coming back to the Box tomorrow am, hope to see alot of bright and shining faces

Troy commented on 20-Apr-2010 07:28 PM

22:52. 1st set of cleans 90#, 2nd & 3rd set of cleans 70#. Whew....thats alot of work, but I luv it!

Michele commented on 20-Apr-2010 09:27 PM

Had to do another home WOD so I tackled 2 of my nemisis - running and double-unders! 800m run - 4:35, walked 3 minutes, then 640m run - 3:30. I thought the last one was 800m but the faster time didn't make sense to me so I tracked it again. Now it makes sense! At any rate, it wasn't easy for me! Practiced double-unders and then did 20 for time - 2:00 even. Only got 2 or 3 in a row! Need more practice!!! Worked up a good sweat, though!

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21-15-9

WOD

21-15-9

Deadlift 185/135 lbs

Wall Ball 20/14

Pull-Ups

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Comments (8) | Permalink |

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Tina Neuwirth commented on 20-Aug-2010 08:09 AM

Great job this AM, morning crew! I love this group! Erin, way to start prescribed on the DL and stick with the heavier ball...no excuses on the ball anymore! Charlie, way to be Rx'd and push it! Don't forget to stretch those hamstrings, especially after this WOD! Keith, Jimmy, Don, and Doug, your movement is improving exponentially! Way to push through it! Pete, can't wait to have you back to full steam...good job anyway! I did the WOD Rx'd, but I'm really starting to feel this "parasite" on the pull ups now! 11:53. Anyone want to do it with a 10# vest to see what I am feeling now? Let me know! :) Have a great weekend everyone!

Charlie commented on 20-Aug-2010 08:48 AM

8:14 rx'd...1st set was unbroken, then i hit the wall. great atmosphere this morning. nice finish, erin.

Michele commented on 20-Aug-2010 09:06 AM

Did yesterday's back squats 3X5 - 65,75,85,95,105 Finally got up to my one rep PR!
Tried the box jumps but had to stop before first 20 due to something still strange in lower abdomen. Didn't want to risk some internal damage! Going for a run later.

Erin commented on 20-Aug-2010 09:20 AM

14:42- First round DL-RX, WB-RX, PU blk band. Last two rounds dropped DL to 115#. Already feeling the tightness in my back and hips! Gotta STRETCH!!

Really struggled cardio wise today. I've got to work on that. I think part of the problem is my breathing. May be holding my breath a bit. The 14# ball felt awesome this morning. Thanks for pushing me to use it, Tina. You're right. No more exuses. Thanks for all the encouragement, everyone. Awesome a.m. group. Love you guys!

Michele commented on 20-Aug-2010 11:37 AM

1 1/4 mile run/walk. More running than walking. Dang it's HOT and HUMID!!! Needed gills today! Time approx. 13 min Forgot to stop timer.

Peter commented on 20-Aug-2010 12:03 PM

Great WOD and crew this morning. I went to the light side of things for dead lift @ 135. I didn't want to re-injure myself. It may have been too light but the movement and form felt good. I came in @ 6:09. Charlie did awesome and was doing 185 so he was the real champ this morning. Each round of Dead Lift and Wall Ball were unbroken. The first set of pull-ups were unbroken as well but I was worn out when it came to the last two sets. On another note...I did 100 DU's unbroken after the workout. I did it on Wednesday as well. I need to time it next time. Keep at it everyone!

Don commented on 20-Aug-2010 12:50 PM

11:53 - dead lift @ 135, WB as prescribed, and green band on the pull-ups. This workout made me feel dizzy during the first round. I struggled through this one but was glad I finished. Jimmy killed it today. Thanks to all the group for being so encouraging.

Reed commented on 20-Aug-2010 08:37 PM

I did todays WOD as Rx'd. 9:22, I was trying to keep pace with Charlie from the A.M. but the Wall Balls had a different plan. Good job to everyone, lots of intensity and a lot of pain! Love it!

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21-15-9

WOD

Dynamic mobility and group stretch before the WOD

21-15-9

Overhead Squats 115/75

Pull-Ups

Wall Ball 20/14

HSPU (scale as needed)

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CrossFit FTW, building the functional athlete!

If you completed the pull-up challenge, please notify your coach so they can apply your 50% discount to any piece of Zoi-Gear that we have! 

Also, the CHRISTMAS PARTY will be at Oscar's Mexican Food in Haltom City. We have reserved a large meeting room for our membership. Bring your spouse or friend to the party. We look forward to seeing everyone there! Sign up in the office, or notify us by e-mail.

Comments (5) | Permalink |

Comments

Charlie commented on 02-Dec-2010 10:12 AM

30 minutes of running stairs at STL Hilton

Terra commented on 02-Dec-2010 12:00 PM

He's a hottie :). Ran 3m under 25min. Beautiful day for a quick one.

Troy commented on 02-Dec-2010 07:20 PM

Today's WOD - 14:31 with 75# OVHD sqts and scaled HSPU with toes on bar. I was toast after this one. Dman...you sure know how to program this stuff. I love it.

Coach D commented on 02-Dec-2010 08:05 PM

Very impressed with everyone who attempted this WOD whether prescribed or scaled! This was a &*%$#@ whooping! The results of this WOD brings up some great points. Check out the blog tomorrow.

Corey commented on 02-Dec-2010 09:33 PM

Couldn't make it in today but when I was this wod it scared me. On paper this is one of the toughest wods I've seen. It takes one sick puppy to come up with a torture gauntlet like that. I want to do it!

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21-15-9

WOD

Dynamic mobility before the WOD

Row 600 meters

21-15-9

Pull-ups

Deadlifts 225/165

Row 600 meters

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Who says lifting weights is only for the boys?

Way to kill it in the Coaches Challenge WOD guys! Everyone in the box yesterday left everything they had on the run, kettlebells and TTB. I saw some awesome examples of why we do what we do.Now, record, recover and repeat! Support each training session with quality rest, nutrition, and attention to your body's response to training.

Way to give it all guys!

Coach D

Comments (3) | Permalink |

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Corey commented on 23-Jun-2011 12:46 PM

Derby City CF - big class today at noon so didnt feel right about asking if i could do a different wod (coach wod). We did Helen - 8:15. Three rounds of 400m, 21 kb swings 1.5 pood, 12 pullups. PR by 19 sec. Afterwords I put on the Garmin to check their
distance and it was a legit 400m. Fastest time in gym today so far. They did a pretty long warmup with planks, walkouts, goblet squats, kettlebell hang clean and press, jump rope, and several others. I guess all the warmup helped. Ran about 2.5 mi with my
wife and sister this morning before the gym at medium pace.

Troy commented on 23-Jun-2011 09:32 PM

Today's Wod - 14:21 with 155# DL. Last row was hard as heck! Fun times.

Ashleigh Fann commented on 24-Jun-2011 02:11 AM

13:52--thought I might be ready to graduate to the blue band for the pullups...not so much, still on the green one. 95# DL. The last row was definitely painful. More please. :-)

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