Post work and results to comments.
First week at CFN, first muscle-up for Nick K.
This entry was posted on Monday, October 5th, 2009 at 21:22 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
You can leave a response, or trackback from your own site.
Following a day of rest for the Army Ten-Miler I did the
power clean, sit up, back extension WOD. However, I forgot the round of 21.
powerclean 95lbs, sit ups, back extensions.
It is reasonable to assume that a round of 21 would add at least 1/3 to my time.
Let me tell you guys a little about the charity I suggested. Even if we don’t row for them, I want to spread the word about their charity.
The Cure Starts Now was started by a family in Wyoming whose daughter died at 5 of brain cancer. Keith and Brooke started the Cure Starts Now charity ~ 2 years ago to raise awareness and money to fight pediatric brain cancer, Keith was surprised at the lack of funding for this and has essentially dedicated his life to the fight.
When their daughter was diagnosed with cancer she started writing notes for her family and hiding them around the house. They wrote a book about her and their story that will be released at the end of October titled “Notes Left Behind”.
These are really nice people who have turned their personal tragedy into a cause.
Glenn- I’m totally in… maybe we could get some rowers from CJRC or from UC, Xavier to jump on the contribution train, bringing extra publicity along with extra meters and awareness about CFN! Just a thought. 🙂
Mel, what a neat way to bring awareness to a local cause that most people know very little about!
Count me in for a 24 hr rowathon!
Thanks, now I’m sure I can look forward to doing many more of them =).
What an amazing story Melissa! I can totally bring my weak rowing skills to fill in when the tall people are taking a break 😉
Awesome story Melissa! I really think we should use that! (No bias here with my job and all, lol) I’m trying to think if I know who you’re talking about, we see a lot of those cases. It may have been before my time here but others may know of her.
Congrats Nick!! 🙂
In regards to tomorrow’s wod…..Tim, please no Hero workouts pre surgery. 🙂
Brent and Steve – I was supposed to come in today, but I just got recruited for a kickball championship, so I don’t think I can make it. I should be on the schedule for 5:30 tomorrow though.
On a sidenote, I love the charity that Melissa suggested and would definately be in for a rowathon!
Jenna-Her name was Elena Desserich.
“Helen” – 15:53
Thanks to John B. for the face off.
Nice work Nick.
Glenn, I’m in to row. As for charities, I’ve always been partial to Wounded Warrior, but any are good.
Also was thinking about seeing if some CFN members wanted to get together and work on a Habitat for Humanity Build some Saturday.
Power clean – 175x3x5
Snatch balance – 146x3x5
Push press – 165x3x5
Metcon – 3 rds of 100 m sprint & 30 swings of Thor’s hammer in 7 min.
I would also be in for the Habitat build. I’ve done one before and it’s a really rewarding experience.
What a great day at CFN!
Deadlift 3×3: 311/315/317 PR
“Annie” in 7:08, unanchored situps. First time doing it.
Also, I messed around with Split Cleans… Got up to 185 which is also my max squat clean. That’s great news for the split, but bad for the squat…
20 tire flips for time. -1:34-pr
-BS strength bias 100 3×5
-3 rounds warmup
-A lot of pull up work… got 2 in a row and a couple only w one swing
-Then situps and stand with kettlebell in chest got up to 60… then was going to hurt my uterus (per glenn) with the 70lb’er, so i stopped
Lots of miscellaneous stuff:
Broad jump 9′ 3/4″ – was a record for about a minute until Mike completely embarrassed me.
Max DU’s – I got nowhere close to my name appearing on the board
Farmer’s Hold – I made it about 1.5 minutes. Again, nowhere close to the record.
“Helen” – 13:17 and i got to meet some new people. It was good times 🙂
30 Muscle-ups – 8:42
8.5 minute PR…I’ll take it
PS – knocked Brent off the board with 8 in a row to open it
30 MU’s for time. 26 and change. That’s right. You heard me.
Broad Jump: 9’3″1/4
Power cleans w/ 135 lb
30 muscle-ups for time
Blazing fast. The goal was to finish… and I did. Success!!
Practiced power cleans up to 95lbs
Practiced overhead squats x5 up to 105lbs
Watched the boys jump very long distances
1 x 5 @ 155
3 x 5 @ 60
pull ups…I love pull ups.
Wow! Lots of good stuff today from everyone!
Good Luck Arjuna – you’re in great hands with Tim. (You’ll be posting recovery WODs in no time. We look forward to tracking your steady return! Keep us posted with your early post-op thoughts/insight. Others may have to undergo some surgery and your experience/perspective would be great!)
Brief warm up/stretch then Hollywood sit ups
5 rounds: 800m / 15 thrusters w/96lbs /rope climb from floor/30 flutter kicks
Rounds 1-3 Heavy: (wearing 26lb vest, also on run carrying 60lb sandbag)
Round 4: Vest only
Round 5: No additional weight (very pleased to get last 15 thrusters unbroken – good mental work for Fran when she rears her ugly head)
200 push ups (with Scott and Stephen)
FCS at home
Skill day, Worked on CTB, Ring Dips, and Pistols.
800m heavy sandbag run, 4:20
Fill in your details below or click an icon to log in:
You are commenting using your WordPress.com account. ( Log Out / Change )
You are commenting using your Twitter account. ( Log Out / Change )
You are commenting using your Facebook account. ( Log Out / Change )
You are commenting using your Google+ account. ( Log Out / Change )
Connecting to %s
Notify me of new comments via email.
Blog at WordPress.com.