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

CCM Fan
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 arms...lol.

Completed it in 23m:30s

Scaled versions
Big Dawgs
as Rx’d

Pack
First:
Run 800 meters

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

Finally:
Run 800 meters

Puppies:
First:
Run 400-600 meters

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

Finally:
Run 400-600 meters
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