Thread: CrossFit
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Old 04-11-2012, 03:03 PM   #18 (permalink)
Walking without rhythm
Stilgar's Avatar
Join Date: Jul 2009
Location: North of 49

Brass N Wood Fan
Palmers Fan
I am doing the majority of the workouts at the gym we have here at work. So I have access to some equipment but no coaches. I have a partner who I have dragged into this as well and is cursing me for trying to kill him and it does help having someone to workout with.

I have been working out about 5 days a week prior to this anyway, but this is a new change from my usual Running and weights but not a new change in my daily planning.

Anywhoooo... Todays WOD was tough!

800m run
10 sets of the couplet
Pull ups 10 reps
Ring Dips 10 reps
800m run

For time

I ran for 1Km (first one in 4:48 second in 4:37) and sub'd out the ring dips for dips on a bench. My pull ups were brutal! The second Km after the pull ups and dips felt like I was running with gorrila

Completed it in 23m:30s

Scaled versions
Big Dawgs
as Rx’d

Run 800 meters

7 rounds of the couplet:
Pull-up, 10 reps
Dip, 10 reps

Run 800 meters

Run 400-600 meters

5 rounds of the couplet:
Pull-up, 10 reps (Beginner or assisted okay)
Dips (assisted okay) or sub Push ups, 10 reps

Run 400-600 meters

My business card says "Your in luck, I do two things..."
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