“Cement Mixer”
7 Rounds:
On the 3 Minute:
400 Meter Run
12 Toes to Bar
Post Time and Reps to Comments.
Courtesy of CFNE
-
Coach Kate
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Coach Kate
“Cement Mixer”
7 Rounds:
On the 3 Minute:
400 Meter Run
12 Toes to Bar
Post Time and Reps to Comments.
Courtesy of CFNE
Comments are closed.
“Cement Mixer” 1:57,2:00,2:09,2:20,2:31,2:30,2:03. 62 sit-ups Glad that one’s done!
Hi Kathy-
Hope all is going well with the move! I don’t know if you overheard but I am having shoe catastrophes. I left my running shoes in NJ this weekend so I bought a pair of CF shoes but after wearing them this am realized they really are too small — Luckily they took them back but now I have NO shoes until my running shoes get mailed to me OR the 7.5 CF shoes come in the mail. I seem to remember we wear the same size. Any chance you are going tomorrow am and/or Wed and I could borrow the shoes you aren’t wearing — like running shoes or whatever.
Thanks.
Brett
PS My runs were all around 1:45. I did 4TTB attempts each round – or knees up? and did my first 2 TTB ever.
Sure Brett I’ll bring a pair for you! See u in the am!
Thank you!!!
congrats on those TTB Brett!!
1:52, 1:54, 1:51, 1:47, 1:45, 1:49, 1:51 row for run, 84 SUs
Endurance WOD
Part 1:
8 x 100 yard stride outs w/ a 100 yard walk b/t efforts
Part 2:
2 rounds: 400m, 300m, 200m, 100m, 200m, 300m 400m
Rest time it takes to perform interval. Intervals done as an out and back.
3min rest b/t rounds
Thank you Lourdes for joining me!
100’s – 17, 17, 17, 18, 17, 17, 17, 17
400’s – 1:55, 1:55, 1:48, 1:39
300’s – 1:31, 1:26, 1:34, 1:24
200’s – :49, :56, :51, :50
100’s – :26, :24
My pleasure Mel! Thank you for working out with me!! This is one of the toughest endurance Wods yet…or The Chief caught up to me! I did not finish and will attempt another go at this this week.
What I remember
100’s 21, 23, 21, 22, 22, 21, 22, 21
400 2:20
300 1:50
200 1:10
100 ?
200 – scratch – came up lame in my abductor – bummer – until we meet again
Cement mixer – 2:10(12), 2:16(12), 2:18(6), 2:29(10), 2:23(8), 2:33(10), 2:46(12). I counted this wrong, marked time after run and t2b. This was NOT rowing, so I am happy 😉
#circleoftrust
#thatsrightsistafriend
1:30, 1:45, 1:46ish for the rest. 8 ttb per round. nice to be back. good times this morning.
“Cement Mixer” – 1:42(8), 1:52(6), 1:55 (6), 1:55 (6), 1:55 (6), 1:55 (6), 1:47 (12). I, too, was happy that this was not rowing!
“Cement Mixer”- 1:44, 1:46, 1:47, 1:52, 2:00, 2:07, 2:06 (8 TTB every round)
THe Chief 27 Rx 6,5,5,5,6 on Bear Lane with Doug Lally (22 Rx), Martha Lally (26 Rx), Ken K 3 Rds 15Rx
Nice Jim!
1:33, 1:34,1:34, 1:34,1:34, 1:40, 1:39. 12 TTB. Only is set unbroken. Couldn’t keep up with Ben. He’s a gazelle.
1:45, 1:49, 1:49, 1:50, 1:56, 2:10, 2:15. (12TTB: 12×4 rds, 9/1/1/1, 6/3/3, 6/3/3). Great paces set on run by Ben, Kenny and Cash.
400m rows: 1:42, 1:46, 1:46, 1:46, 1:46, 1:46, 1:42 (7 TTB)
400’s 1:45, 1:55, 2:05, then they ranged 2:10-2:20? Had a tough time writing down my times and trying to get in as many T2B as I could.
T2B 12, 12, 12, 10, 8, 8, 10
1:42, 1:47, all the rest between 1:52-1:57.
12ttb each round. barely made it on a few of those. Perfectly structured workout.
Cement Mixer – 1:25, 1:24, 1:30, 1:30, 1:30, 1:33, 1:36, 1:36 RX. Loved this wod!
Cement Mixer — 1:40, 1:49, 1:55, 1:55, 1:54, 1:58, 1:46 (5 TTB each round — 1st 3 rds unbroken then broken into 2s and 3s. Getting better at stringing them together.)
The Chief: 1:59, 2:02, 2:10, 2:11, 2:11, 2:20, 2:30 – or something like that – didn’t write it or photo the board…varied on knees up reps because of time limit 0-10…you know that adage “you are what you eat”? I’m a Christmas cookie…and a ricotta pie and chocolate and….
Chief in VT house – replaced cleans with 3 dumbbell snatches on each side (20#), 25 rounds, but went a few seconds over the AMRAP 3 each time.
Cement Mixer: Row and Knee Ups 1:46,6; 1:38,8; 1:40,8; 1:40,8; 1:41,8; 1:42,8; 1:43,8
Cement Mixer – only did the 400 m – 2:24, 2:38, 2:50, 2:55, 2:53, 2:54, 2:49
Then I did tabata abmat sit-up afterwards, 10/round
Hometown WOD at Iron Mountain Crossfit, Abingdon Virginia. (Definitely am appreciating/missing the daybreak coaching! )
1 rep max back squat: 100#. Pretty sure this is a PR.
AMRAP 10: 6push press, 12 box jump.
55#, 20″
7+11
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