WOD:
95 pound one arm push-press - WTF?!? Will is strong!
“EVA”
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Challenges Day 30:
In ADDITION to the WOD above:
Strength Challenge: 5×3 Strict Press
Endurance Challenge: 4 x 400m runs (max effort) – 2 mins rest between runs
Pullup Challenge: 25 weighted pullups @10% bodyweight.
–
What a day yesterday was at The Playground. We saw PRs by so many athletes it was hard to keep track of all the asterisks on the big whiteboard. Annie started the day off with a completely ridiculous 30 pound jump in her PR for the back squat, and put the cherry on top with a 10 pound PR on the dead.
Later in the day, we saw both Bailey and Courtney come in and positively kill it on their Totals, with both of them posting PRs in the squats as well as the deads.
Andy C. working air squats. Your form is coming along, great job Andy!
The men of the evening crew had some hard acts to follow, but we saw PRs continue to fall, with Mike, Will Moorcroft, and Will Malz all digging deep to put up PR numbers. Mike picked up a 20 pound PR on his back squat, and followed it up with a 30 pound PR on his deadlift. Will Moorcroft continues to see the strength gains come as his mastery of the movement improves, notching PRs in both the back squat and the dead. Will Malz pulled off a 20 pound PR on the squat to keep the journey toward the 1300 pound CrossFit Total moving forward.
What these results show us is something that we knew would happen with these challenges: The Strength Challenge is working. The gains and the numbers we saw today show the gains that everyone has been making. In doing the extra work on the Strength Challenge, you have all progressed massively in your comfort levels under load and in your mastery of the form, and the proof is in the completely ridiculous gains we are seeing in the major lifts.
Great work everyone, and keep it coming. We’re 30 percent done with the challenges; think about where you will be with another seventy days of effort!
June 30th, 2009 at 7:01 am
Oh Eva you are hardcore! Love this WOD because when its done, I’m done. I don’t feel compelled to do extra credit work.
37:25
The pull-ups were sooooo slow for me!
June 30th, 2009 at 7:15 am
OUCH! Mine were even slower, even with the red band.
June 30th, 2009 at 9:16 am
52:42 Slow PU, especially in the later rounds, gotta stay on that bar. Okay runs and KB. Feeling the Eva effects – good stuff.
June 30th, 2009 at 12:13 pm
Oh Eva, You Bitch!
48:48 with red band one round, blue band one round, jumping 3 rounds. Anyone who finishes 5 rounds of this ROCKS!
June 30th, 2009 at 4:21 pm
Can I pray to the pull-up god for no pull-ups tomorrow?
June 30th, 2009 at 6:59 pm
YUP, Eva is a BITCH!
Killer work out, left it all on the pavement…Substituted push-ups for the Pull-ups….37:32….can’t imagine what it would be with pull-ups…you all rock! Excellent job:)
June 30th, 2009 at 8:48 pm
37:21 for me. Brutal. I’ll be fine if we don’t see Eva again for a good long while.
July 1st, 2009 at 5:47 am
hi cindy
what a great triplet and i missed all 3! i am sure it will come around again. i sent you message on your divers account about the 4th. just details – looking forward to seeing you soon
love pam
peace to the playground family – enjoy the summer
maybe you can all follow cindy one day to the beach for a sand wod
July 1st, 2009 at 7:21 am
Will get to Eva later in the week…
“CF Total”
backsquat: 120lbs (pr)
shoulder press: 65lbs
deadlifts: 190lbs (pr)
= 375 total
2 rounds
R arm barbell pp 12x (30lbs)
L arm dl 12x (70lbs)
row 800 (sub for run)
L arm barbell pp 12x (30lbs)
R arm dl 12x (70lbs)
row 800
26:53
should have gone heavier in weight.
July 2nd, 2009 at 6:32 pm
“Eva” – 45:10
July 2nd, 2009 at 6:33 pm
“Eva” – 46:07 (1 Pood/Blue Band)
July 2nd, 2009 at 6:34 pm
“Eva” 45:10 (1 1/2 Pood)