|01-28-2006, 08:02 PM||#12|
I enjoy and appreciate all of the CF benchmark workouts. I LOVE THEM ALL!!!!
I enjoy 'hammering' the core. One of my new favorite workouts is one I call, 'Hard to the Core'
25 hollow rocks
50 GHD or Abmat sit-ups
75 knees to elbows
3 rounds for time.(or more)
(Message edited by abselite on January 28, 2006)
|01-29-2006, 02:57 PM||#13|
Row 4000m at 16:00
21 Cleans in less than 16:00
Row 2000m at 8:00
18 Cleans in less than 8:00
Row 1000m at 4:00
15 Cleans in less than 4:00
Row 500m in 2:00
12 Cleans in less than 2:00
The Cleans are all with 50% BWT. The allotted times may seem slow at first, but they include the transition time from the row to the clean. Any early finishes are rewarded with longer rest periods.
Before there was "murph," I thought this was the best Crossfit gut check workout. It is longer than most other CF WODs, but has an interesting mixture of pacing and sprinting in that the rows are paced, but toward the end of the workout, the interval gets tighter. Further, the intensity peaks on the last couplet, just where you want it to build toughness.
|02-03-2006, 10:49 AM||#14|
I moved into school this week and had my first few days of Spring classes, and just rechecked this thread now. Awesome!
Looks like Fran would come out on top if it had to be voted on. it's just so basic: toss this, get up here. It's one of the few benchmark girls that could be done on a desert island. Myself, I have yet to try Helen, and that's clearly a sad thing on my part, so I'll try it today (with 45# SDLHP x40 in place of runs).
By the way, I was doing cleans and presses in the gym on wednesday night, and got a few stares. Guys were even looking at me while doing 45# front squat in my warmup, as if it's some strange new invention! I can't wait to see their faces as I try dumbbell swings... :blush:
|02-03-2006, 11:20 AM||#15|
Jackie - 1000 meter row, Thruster 45 lbs (50 reps), Pull-ups (30 reps)
Frelen (5x 800m, thrusters, pull-up (don't know the rep counts))
Fight Gone Bad
|02-03-2006, 02:04 PM||#16|
- Fran (favorite)
- Elizabeth (2nd favorite)
- Tabata Something Else
- Chelsea or Cindy
- 5 rounds for time of:
- 45 pound barbell Overhead walking lunges, 50 feet
- 21 Burpees
- from the 2006-01-31: Five rounds for time of:
- 135 pound Hang squat clean, 15 reps
- 30 Push-ups
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