Monday 4/17/06

[John Nguyen]

Corporate WOD

3 Rounds of:

- 21 Burpees
- 21 Squat Snatch, 20 Kg. (from the floor)
- 21 Wall Ball, 12 lbs. (I screwed up and used a 12-pound medball instead of 20 lbs., but it still kicked my *$$)
- 21 Thrusters, 25 lb. dumbbells
- 21 Squat Cleans, 25 lb. Dumbbells

Time: 36:56


Harder than it looks.

[Analisa Naldi]

3 Rounds of:

- 21 Burpees (push-ups suck!)
- 21 Squat Snatch, 20 Kg. (from the floor)
- 21 Wall Ball, 20 lbs.
- 21 Thrusters, 22.5 lb. dumbbells (the boys were using the 25lb DB)
- 21 Squat Cleans, 22.5 lb. Dumbbells

Total Time: 42:17

Makes Fight Gone Bad look like a walk in the park - - Never thought I'd wish we had pull-ups in a workout....until today.
Rough day...especially after all of that "no more lent" chocolate yesterday!
Good work everybody - Our noon group kicked a&*!

[Gabe Rinaldi]

Same workout as above -

on my Burpees I tried to jump high, but might have gotten a bit lazy due to fatigue...I think I still got the requisite 6"

Snatches - from mid shin (where the bar would be if there were plates on the end)

Wall Ball - this was the easiest exercise for me

Thrusters - used 25 lbs all 3 rounds

DB cleans - used 25 lbs all 3 rounds and touched the ground each time and pulled under into a full squat

time - 40:22

This is definitely one of the harder WOD's

I think I'm still recovering a few hours later

[Gabe Rinaldi]

1pm CrossFit Los Altos group

participant (only 1 person at 1pm today) - Gary S.

20 jumping pullups from the rings
20 deadlift high-pulls with a 16kg KB
20 alternating lunges (10 each leg)
20 seconds of an H hold (holding on the parallettes with knees bent feet off the ground)

3 rounds for time

Time - 15:12

Great job Gary - way to be tough and work hard despite being the only one in the "group"

[Joe Kelso]

I will forever hate 21 reps! I got blackjacked! This is a Quad-Zilla of a workout. And a lung burner. I lost my voice after I was done. Only a hand full of times was able to go through all 21 reps without stopping and other times I broke 'em down into 10-11, 7-7-7 or 5-5-5-6 or 5-5-11! Whatever...get'r done.

I got it done in 36:46. I ran 30 minutes right afterwards with a client. I have never felt worse during the run. And never felt better (erxercise high) after we finished. I rewarded myself with a Super Big Gulp Coke.

3 rounds of 21 reps for each exercise.

21 burpees with bodyweight (I only liked them the first round)
21 Squat Snatches (surprisingly quadalicious-didn't taste so good after all)
21 Wall BAlls with a 20lb medicine ball. (Easiest drill for me)
21 Thrusters with 25lb. dumbbells (Right after thrusters-It was an evil conterpart to the thrusters)
21 Squat Cleans with 27.5 lb dumbbells. (NOt enough 25 pounders around so I jumped up in weight, therefore my least favorite exercise)

I would like to get a couple shots out to Johnny and J-NO for cheering us on. It helped a lot. (J-NO:jimmy noriega did around 30 mintues...you are my WOD idol) great work to my Noonawalla posse: Analisa, Colleen, Shaun and GAbe.

[Gabe Rinaldi]

Here are a few comments from crossfit.com related to the same workout (or variations of it). I bet Josh Everett could do this one sub 20 min. I still have a long way to go before I can say I'm elite by CrossFit standards. Nevertheless, the process is fun....thanks to all those who did it with me...I love the competition :)
_____

26:23 - all 315 squats butt to ankles depth
Burpees with pushup, jump and overhead clap
25# squat snatches
25# sandbag throws hitting 8' apartment ceiling
50# bar thrusters
50# bar squat cleans done 6" away from upright of power rack to prevent me from "kettlebelling" the weight away rather than up

Ouch.

Comment #22 - Posted by kelly moore at April 16, 2006 09:33 PM
______

Had to use 30lb. DBs (I don't have 25s)...otherwise as designated.
Time...26:53.91
Comment #36 - Posted by Matt G. at April 17, 2006 04:51 AM

PS- burpees done as Kelly...pushup, jump and clap. Ass-to-ankles on the squat phase.
Comment #37 - Posted by Matt G. at April 17, 2006 04:53 AM

[Scott Kolasinski]

Same workout as above -

on my Burpees I tried to jump high, but might have gotten a bit lazy due to fatigue...I think I still got the requisite 6"

Snatches - from mid shin (where the bar would be if there were plates on the end)

Wall Ball - this was the easiest exercise for me

Thrusters - used 25 lbs all 3 rounds, these drain me.

DB cleans - used 25 lbs all 3 rounds and touched the ground each time and pulled under into a full squat

time - 44:02

I have no leg endurance.

[Jen Pleimann]

I did the WOD everyone did yesterday.
21 burpess
21 snatch squat (15k)
21 wall ball (12 lb)
21 thrusters (15lb)
21 clean (15lb)

46 min.

Thanks to Joe for pushing me thru it! It was not an easy one and I am planning on being pretty sore tomorrow.

[Josie Douglas]

Did this workout with Serena, a little cautious due to watching the earlier two groups go through this. I've never seen such hard work before.

3 Rounds
21 Jump Burpees (I'm sure I wasn't getting 6" off the ground)
21 overhead Squat (15kg)
21 wall ball (12 lb)
21 thrusters (15lb)
21 clean (15lb)

Butt to floor on all 315 squats. Feeling it in my calves today, nowhere else really! Could've gone heavier and but I'm sure would've needed more rest and I took enough as it was. I was psyched up for it which helped.

Time 41:35