Tuesday, February 23, 2010
2010 February 22
“Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
rest 5 minutes, then…
Back Squats, 5-4-3 reps
Post time and loads to comments
CrossFit Integrity, Charleston, SC
33 Responses
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16:42 Rx
75-85-105 (PR) I did 1 rep with 125, just to see what it was like, now in hindsight I should tried for the 3…maybe next time.
CrossFit Integrity, Charleston, SC
what is the benefit of running backwards?
Good question!.. just to name a few benefits…
Builds stamina
Strenghtens leg muscles
Improves quickness
Promotes balance
http://www.runningquest.net/2009/10/08/running-backwards-is-better/
http://www.backward-running-backward.com/PDF.Stevenson.pdf
CrossFit Integrity, Charleston, SC
Cari~ I was dreading this WOD when I got there this morning. I am very uncoordinated and feared I would fall down multiple times. It was challenging, but in a good way. I was sure this would go down as a WOD I hated, but I actually enjoyed it (are we even allowed to like them?) It definitely works the calves, and I didn’t fall down once!
CrossFit Integrity, Charleston, SC
13:05 Rx; Cold and windy but at least there was a track that made the distance easy.
13:41Rx
225-265-295- 305×3
12:19 on the run
225-265-295-305×3
13:04Rx
205-225-255
15:31 rx
Back squats 135-155-175
Then 10 x 10 shoulder press-1 min real bt sets. 38 #
14:25 Rx
205, 225, 250, 275 Rx (did an extra round)
tabata abs- 8 mins of situps and handstands
1.5 mile run, thanks for the motivation Lacey
CrossFit Integrity, Charleston, SC
12:44 rx
225-250-275
15:02
85-105-125
CrossFit Integrity, Charleston, SC
15:xx I forgot, Rx (what would be non-rx for this?)
185, 205, 225
18:13 rx
95-115-135
11:20 Rx
225 – 275 – 305×2
30 muscle ups
8:29 RX ugly time…been awhile since i have done muscle ups
CrosFit Integrity, Charleston, SC
Must say it felt good to be back in the gym after a week and a half of being sick….even if it was running!
16:40 rx
85-100-115
14:53 Rx
85-105-125
CrossFit Integrity, Charleston, SC
15:41 Rx 205-225-255
14:43 Rx
200,225,240(3RM PR!) I am very plesed with this seeing how a couple of months a go my 1RM was 240…now I’m banging out 3!
CrossFit Integrity, Charleston SC
17:51 Rx
85-105-125 (PR!)
13:51 Rx
65-85-95
Crossfit Integrity, Charleston, SC
Great work today everyone!! Get ready for the upcoming 60 day Paleo Challenge..
Brad… non-Rx’d would be doing the WOD not as prescribed… say if you subbed 400m runs for your 800m..
10:43 Rx
265-315-355
CrossFit Integrity, Charleston, SC
13:08 Rx
315-335-335×1 (My legs were smoked!)
30 Muscle Ups For Time 13:34 Rx, turning out my hands on the muscles ups doubled my time!
15:08 as Rx
225-275-300
CrossFit Integrity, Charleston, SC
19:20 Rx
85-95-115
not very happy w/ a time of 18:04 on the run…definitley could’ve picked it up a bit and will next time.
the backwards run was surprising…and not as challenging as I thought it would be.
95-115-135
1-1-1 reps of Press
135-145f-140
Then did “Nate”
AMRAP 20 mins of
2 muscle ups
4 Handstand pushups
8 KBS 70lbs
11+2 mu’s RX
Then did Griff, 13:20 something I think.. That wod sucked!!
CrossFit Integrity Charleston, SC
Gotchya, wanted to make sure walking part of it wasn’t what that meant, cause yeah, I had to do that. Who’s up for doing the bridge run backwards?
14:15 Rx, 95-115-145
uhmmm OK 15:02 Rx
11:57 Rx
185-205-255lbs.
3 Sets of Bench Press with five 10 second negative Push Ups after each set.
This was a fun WOD to come back to…heh It’s crazy how ‘weak’ you can feel after just taking a ‘week’ off…Great Job to everyone!
CrossFit Integrity Charleston, SC
Probably the only person to not finish the run. My achilles tendon was acting up again.
65-85-105 back squats
worked on kipping pull-ups. Maybe I will have them soon!
1330 Rx, then 95-145-165F