Monday, October 6, 2014


Don't forget to post your workout results to the comments below by midnight.

Strength
Every 3 min for 3 sets
3 front squats and 6 backs squats
Add 10lbs from last Monday

or

Endurance Every 3 min for 3 sets
12 wall squats
200m run

Benchmark WOD
Helen
3 rounds for time
Run 400m
21 KBS 53/35
12 pull ups

20 min cap

Compare results to August 6, 2014

41 comments:

  1. Good Morning. I hope everyone had a nice weekend.

    Looking foward to another week of benchmark WODs!

    Drive safe this morning.

    Have a great week!

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  2. 12:26, Rx. Gonna try again on Saturday as this was 50 seconds shy of a PR. I'm blaming Asa, the rain & running inside. Mainly Asa. He was off today. Whatever it was, it couldn't have been me.
    Travis

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    Replies
    1. We all know it was you Travis! You definitely must redo on Saturday as your 400m run times are good. I really just want to see if you will beat my time :-)

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    2. I think you are safe Charmaine, but I'm going to try like hell. There aren't but a few more of these ladies that I can even do Rx. I want to post times that I can be proud of on these precious few.
      Travis

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    3. The lap fish speaks!

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  3. 11:41 RX. More than a minute off my PR. We ran inside so I'm assuming that affected my time. Definitely doing this one again his week.

    #115 for strength. Worked in with Myles this morning so kept it light.

    Despite the rain, still a killer workout!

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  4. Sorry about the rain guys. We checked the forecast last night and it said we were all clear today! Said no rain until Thursday, Friday! Oh well, today can be your Helen warm up! Redo Saturday to set awesome PRs!

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  5. This morning was a little off - totally agree with Travis.

    I will take my time - no Saturday redo for me. :)
    Helen
    Modified - 26#/Row/RR 12:35

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  6. Strength: 120#
    Helen: 12:50 35#/RR

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  7. Strength cleaned weight from floor 120, 125 and 135. . . Ouch this hurt Helen 14:51 RX

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  8. 14:39
    #35 kbs
    1 round rx pu
    2 rounds rr

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  9. 14:31 with 45kb and ring rows
    Art

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  10. 10:20 Rx (PR).
    Run was tough - my late lunch wanted to come back up but I held it down. Thanks Asa for leading the tempo on the first 400m run. I took it from there :-)

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  11. Strength - 125,145,155
    WOD - 11:36 Rx (10 second PR)

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  12. 11:23 Mod Helen w/ my MOD WOD SQUAD KAY
    Bike 2 min
    21 KBS 26#
    12 Ring Rows

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  13. 95/115/115 - 14:23 Rx

    John Boucher

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  14. I had a long day and made it to the 630 class which is late for me. so I'm glad I made it in. Helen was a half ass rx at 19:40 if that counts. my pull ups were painful :/ but I know what to work on ;) Anna !!!!

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  15. 13:57, 26#, RR

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  16. Forgit the strength WOD....63#, 63#, 73#

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  17. I almost forgot!
    Strength modified
    HELEN 500 M row, 35# KB, RR 12:15…I think :)

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  18. Strength 115,135,135
    Helen 12:45 I think. Run, #35 kbs. RR's
    Jenn g

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  19. Strength 115#, I was suppose to do 120# but I was tired, I'm a morning person.

    HELEN was hard. I thought the run would be the easy part for me, nope! I got 13:24 RX. What, what! I did pull ups all 3 rounds. Yuh!

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    Replies
    1. You're back!!! That's a great time too!

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  20. Strength 75/95/95, Helen 17:14 RX!
    Jolynn

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  21. Endurance; Helen 14:21 Rows (500m), 53#, and ring rows. First time using the 53# since my wreck 9 months ago!!! I finally feel like I'm able to go hard again.

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  22. Strength (not so strong) 45/65/75

    Helen (modified): 3 rounds for time - 400 m run, 21 lb swings (35kb), 12 pull ups. 15:10. Hopefully I can finish this bad bitch Rx by the end of the year.

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  23. I did Helen today in 19:04 w/ 35lb KB and assisted pull-ups. Seems strange that I did Nancy in 22 min running two extra 400's

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  24. Helen WOD
    Modified 26# KB and ring rows 12:33. Knocked 2 minutes off my time!!

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  25. Strength: 140, 170, 190
    Helen: 13:57 Rx. That run sucks

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    Replies
    1. Most days my legs feel like lead on the run. The Helen run was no exception...

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  26. Helen in 15:45, #45/rowing/ring rows, not bad for a fat guy lol

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  27. I forgot to post my results last night... But here they are.
    Strength:75,95,115
    "Helen":14:58 Rx

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    Replies
    1. Shame on you :)
      Congrat's on your Helen!!

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