CF Competition: This weekend Kris, Meaghan, and Kim will be competing at a CrossFit Competition in Greensboro (only 1 hour away). Several of us will be going up as a cheering section/volunteering/judging. Click here for more info.
WOD 01 24 13
A. Deadlift (5 @ 68%, 3@ 77%, ME@ 86%) (Use 1RM + 10lbs)
B. 3 RFT:
Row 300m
22 KB Swings (35/53)
11 Burpees
Rest 1:1
Post loads, times, and comments.
I’m just going to leave this here…
01 24 13
I’ve been doing tgu’s ALL WRONG!!!
Maggy, I could have told you that.
So when you say row…you mean kb row for time, right?
of course what else would I mean? Is there another kind of rowing?
Don’t forget to put your hands on your knees (for balance!) so you can attract those triceps.
Cuz Tricpes are attractive.
WOW! That video is hilarious and so sooo bad!
oh my, those TGUs are NEAT!
Neat AND effective!! Instead of “sitting back down” we could go straight into backhand springs with those precious little kettle bells!! 😀
At the end of the video she said, “advanced goros”. Anyone who’s ever played Mortal Kombat knows that none of us are really equipped to handle this “advanced” stuff.
Here’s Goro to explain why:
Challenge is on! ill attempt 20 of those “TGUs” with a 5lb KB…then im sure ill go from flab to fab in no time 😉
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A. Deadlifts (I’m not doing wendler so I did some volume DL work today)
EMOM 2DL for 12min
2x185x7 and 2x200x5
B. 14:03 total time Rx, my splits were 2:43, 2:55, 2:47
I really enjoyed this workout, I’ve been rowing a lot lately so I had a lot of fun putting it in an actual metcon!
C. did some kipping pullup and pushup EMOM volume work
D. cooled down with 30 cals on the airdyne
A. 11@205…I had more but lost grip
B. 14:11 with 40lbs
Fun wod
A. 2 @ 295. Had more but felt my back round on the third lift and dropped it.
B. Don’t quite remember. 14-something? Rx.
Was thankful I had Tony and Ian to chase, but I didn’t think it was very cool that Josh lapped me.