Painstorm 8 - Page 2

Karl Steadman · 12-03-2005, 09:22 AM

bar behind neck (back squat position) - dip and drive under the bar into snatch "receiving" position and stand up with bar held overhead.....make sense mate?

then to complete this particular move, lunge with both legs with weight still overhead.

one rep completed at that stage...

David Easton · 12-03-2005, 10:08 AM

Crossfit Team Scotland

Modified the Painstorm as follows

Reduced weight for both complex moves
Assisted pull ups
Incline press ups instead of HSPU
normal Burpees

Pictures are here

www.crossfitcentralscotland.blogspot.com

I did 15 muscle ups, the weights as Rx'd, normal burpees, HSPU's

My time was 33:25

Brendan Melville · 12-03-2005, 10:26 AM

How to Unlearn Driving in Under an Hour.

I was intending to do only 3 rounds, as I'm sick and coming back from 3 weeks off...but we all what ends up happening around the middle of the last round...

45 pull-ups/dips split in 3s
rounds and hspu's as rx'd
57:51.2.

Laura Rucker · 12-03-2005, 01:18 PM

Great workout, Connor!

1:04
Did puppy rounds but did mostly pack movements.
45 pullups
15 bar dips + 30 bench dips

Followed by
3 rounds of
15 heaving snatch balance, lunge, lunge X 35#
10 burpees + jump up to bar
5 Bear complex X 35#
200 m

Finish with
30 Dumbbell shoulder presses

Karl Steadman · 12-04-2005, 06:57 AM

As rx'd in 35 mins flat........

ouchy.

This one rocked!

Muscle ups done on bar (have no rings)

Graham Hayes · 12-05-2005, 01:51 AM

44:07

Toasted, I think I knew what you were going through Jeff, in the fourth round I started the bear's with a snatch grip...Fantastic challenge!

Chris Kemp · 12-07-2005, 08:58 AM

Nice work all. When I grow up I want to be able to real men's workouts too! No offense Laura ... awesome effort.

Just no go today, barely made it through the pull-up/ dip subs. Had done three rounds of "Kelly" about two hours before and felt pretty good but failed to bounce back in the break even with food.

Has anyone had any experience falling off the CF wagon and then getting back on? I am having all sorts of probs re-framing my capabilities and capacity. Feel like my met-con is still pretty good but strength and muscular endurance is woeful. Hard to go back, do the WOD's and face dramatic back slides.

Moan, moan, moan ... will see if I can find a good dose of "Suck it up"

Cheers, kempie

Laura Rucker · 12-07-2005, 03:17 PM

Kempie, no offense taken. I believe my quote of the day for Painstorm 8 was: Workout like a man, Cry like a little girl.

I'm somewhat off the wagon myself. But I get in a couple of workouts a week.

Laura Rucker · 12-07-2005, 03:19 PM

PS Kempie, also check out BX forum for mods to WOD. If you have been off for a while, try the Pack Workouts until you get good times then step back up to WOD as prescribed.

I'm still in PACK but posting better times on those. The closer I get to the times the guys get on RX'd the better I feel about eventually being able to the "real men's" workouts.

Chris Kemp · 12-08-2005, 03:17 AM

Cheers Laura, stupid thing is if I was one of my clients I would do exactly that. Just gotta put the ego back in the box for a while and look at some of the mods I used on my way up the first time.

kempie

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12-03-2005, 09:22 AM	#11
Karl Steadman Member Profile: Join Date: Feb 2005 Location: Glossop Derbyshire Posts: 598	bar behind neck (back squat position) - dip and drive under the bar into snatch "receiving" position and stand up with bar held overhead.....make sense mate? then to complete this particular move, lunge with both legs with weight still overhead. one rep completed at that stage...

12-03-2005, 10:08 AM	#12
David Easton Member Profile: Join Date: Dec 2004 Location: Motherwell Strathclyde Posts: 566	Crossfit Team Scotland Modified the Painstorm as follows Reduced weight for both complex moves Assisted pull ups Incline press ups instead of HSPU normal Burpees Pictures are here www.crossfitcentralscotland.blogspot.com I did 15 muscle ups, the weights as Rx'd, normal burpees, HSPU's My time was 33:25

12-03-2005, 10:26 AM	#13
Brendan Melville Member Profile: Join Date: Oct 2007 Location: Norwalk CT Posts: 454	How to Unlearn Driving in Under an Hour. I was intending to do only 3 rounds, as I'm sick and coming back from 3 weeks off...but we all what ends up happening around the middle of the last round... 45 pull-ups/dips split in 3s rounds and hspu's as rx'd 57:51.2.

12-03-2005, 01:18 PM	#14
Laura Rucker Member Profile: Join Date: Sep 2004 Location: San Diego CA Posts: 845	Great workout, Connor! 1:04 Did puppy rounds but did mostly pack movements. 45 pullups 15 bar dips + 30 bench dips Followed by 3 rounds of 15 heaving snatch balance, lunge, lunge X 35# 10 burpees + jump up to bar 5 Bear complex X 35# 200 m Finish with 30 Dumbbell shoulder presses

12-04-2005, 06:57 AM	#15
Karl Steadman Member Profile: Join Date: Feb 2005 Location: Glossop Derbyshire Posts: 598	As rx'd in 35 mins flat........ ouchy. This one rocked! Muscle ups done on bar (have no rings)

12-05-2005, 01:51 AM	#16
Graham Hayes Member Profile: Join Date: Sep 2003 Location: Sidmouth Devon Posts: 880	44:07 Toasted, I think I knew what you were going through Jeff, in the fourth round I started the bear's with a snatch grip...Fantastic challenge!

12-07-2005, 08:58 AM	#17
Chris Kemp Affiliate Profile: Join Date: Feb 2005 Location: Chester-Le-Street North East England Posts: 837	Nice work all. When I grow up I want to be able to real men's workouts too! No offense Laura ... awesome effort. Just no go today, barely made it through the pull-up/ dip subs. Had done three rounds of "Kelly" about two hours before and felt pretty good but failed to bounce back in the break even with food. Has anyone had any experience falling off the CF wagon and then getting back on? I am having all sorts of probs re-framing my capabilities and capacity. Feel like my met-con is still pretty good but strength and muscular endurance is woeful. Hard to go back, do the WOD's and face dramatic back slides. Moan, moan, moan ... will see if I can find a good dose of "Suck it up" Cheers, kempie

12-07-2005, 03:17 PM	#18
Laura Rucker Member Profile: Join Date: Sep 2004 Location: San Diego CA Posts: 845	Kempie, no offense taken. I believe my quote of the day for Painstorm 8 was: Workout like a man, Cry like a little girl. I'm somewhat off the wagon myself. But I get in a couple of workouts a week.

12-07-2005, 03:19 PM	#19
Laura Rucker Member Profile: Join Date: Sep 2004 Location: San Diego CA Posts: 845	PS Kempie, also check out BX forum for mods to WOD. If you have been off for a while, try the Pack Workouts until you get good times then step back up to WOD as prescribed. I'm still in PACK but posting better times on those. The closer I get to the times the guys get on RX'd the better I feel about eventually being able to the "real men's" workouts.

12-08-2005, 03:17 AM	#20
Chris Kemp Affiliate Profile: Join Date: Feb 2005 Location: Chester-Le-Street North East England Posts: 837	Cheers Laura, stupid thing is if I was one of my clients I would do exactly that. Just gotta put the ego back in the box for a while and look at some of the mods I used on my way up the first time. kempie