Tuesday, February 10, 2009

Wednesday February 11 09

With Kudos to Jamie:

21 15 9

HPC

2x front lunges

Shoulder Press

Between each round do 50 D/U's

95#

16 comments:

  1. Last Night:
    Mike 9:07 75#
    Joe 21:33 45#
    Albert 23:21 65#

    This was my first full wod in a while. The elbow seems to holding up ok, still cant fully load it in extension but at least it's working more or less properly again. I think my ass is going to be sore. My cardio is in the tank, the D/U's in the second set were way slow. Kept tripping over the dam rope. Great to be back in the saddle again.

    Morning:

    Tracey:11:59 @55#
    Esther: 11:54 @55#
    Austin: 10:17 @55#

    Silas did 21 15 9 with 50 D/U's in between of Russian step ups with 45#,ring dips and wall ball.14# ball 13:34

    Lots going on in the evening:

    Steve 17:42 75/65
    Perry 17:49 75?
    Peter 19:36 75# awesome effort!
    Alice 22:21 35?
    Mac 115# 13:11
    Adrian 95# 13:30

    Kim did mini Cindy getting an impressive 11 rounds. Thanks for the encouragement Peter.

    Bonnie and Carol Ann did a 5 10 5 of SHP,squats,and push press x 10

    Bonnie: 13:37
    Carol Ann 13:08

    Good night, nice work everyone. Group hug and a shot of Tequila.

    ReplyDelete
  2. should be in tonight .... should be interesting after the .com WOD today yikes!

    ReplyDelete
  3. No Shit Mac. I like the look of the .com Could be good for some soreness!

    ReplyDelete
  4. yeah it looks like a good one

    ReplyDelete
  5. just did the .com 10:45 as rx'd

    ReplyDelete
  6. Apart from OPT, who had 7:20, you're top dog on the HQ site, Mac !

    ReplyDelete
  7. Yeah Mac. He is my hero cause he is so big and strong! LMAO. Seriously though...great time mac!

    ReplyDelete
  8. Mac, that is why God made police officers, so us firefighters could have heroes, thanks

    Did the Wod used 115# time 15:11
    I did the lunges with the 115# and misread and used push press instead of shoulder press. Was that right?

    ReplyDelete
  9. Nice - clean lunge combo ;)
    I may have to do this WOD over the .com tonight.

    ReplyDelete
  10. Cant make it tonight getting some hockey award

    ReplyDelete
  11. You like that eh Jamie. I may have borrowed part of it from www.thefitblog.net
    I have been meaning to send you an e mail of thanks. I was thinking around just that kind of combo last night and when I saw it on your site it seemed too serendipitous to not use.

    Bill, you did the 50 D/U's between 21-15 and 15-9? I wrote in the shoulder press but hey the work is done and the load has been moved.

    If cops are firefighters hero's who are cops' hero's?

    ReplyDelete
  12. Some hockey award? Pretty modest there Bill!

    ReplyDelete
  13. mike, I did the d/u's, not well though. the award is from the city for winning the 9/11 NYC tournament.

    ReplyDelete
  14. bill did you do the workout like a complex? so 21 sets of 1xHPC/2xlunges/1xPP or did you do 21xHPC/42unges/21xPP ...

    ReplyDelete
  15. did 21-42-21. Is that how you did it?

    ReplyDelete
  16. darn copper...right again. I was thinking about it last night Mac and of course logic would dictate Bill doing it as per regular protocol.

    ReplyDelete