Black/Blue/Grey WODs

Three rounds of:
9 Muscle-ups/18 Ring Dips/18 Ring Dips (with Band)
15 Burpee pull-ups/15 Burpee Jumping Pull-Ups/15 Burpees & 15 Jumping Pull-Ups
21 Pull-ups/21 Pull-Ups (with Band)/21 Pull-Ups (with Band)
Run 800 meters

PLATINUM WOD: If you’ve got a twenty pound vest or body armor, wear it.

Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
Post time to comments.

March “COOL” Board

– Make some goals for March, and get your name on the Board when you accomplish them

– AND let me videotape  if you are attempting, you should be proud of it

–  Deb – 1st Kipping Pull Up Ever!!!
–  Adam P. – 1 Arm Pull Up
–  Jaime – 100 Consecutive Double Unders

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34 Responses to 3/1/11

  1. Bart says:

    Okay Tara, here is the challenge options. Since Bobby and I are taking off on Thursday for the weekend, I probably won’t get to it until next week but wanted to get them out there.

    WOD 1:
    Handstand Walks. You have 5 days, 3 attempts per day allowed. Total your 3 longest handstand walks and that is your score.

    WOD 2:
    3 Rounds
    400M Run
    Bear crawl length of gym and back
    30 double unders

    WOD 3:
    50 double unders
    40 toes to bar
    30 pullups (chest to bar/standard)
    20 box jumps (24/20)
    10 pushups (clapping/standard)

    • Bobby says:


      I think you just dug your own grave with option 2 Bartacus, that girl can run like the wind 🙂

    • Lindsay says:

      haha, yea I think you’re screwed with #2 there, Bart

    • Bart says:

      I’ve heard she’s quite the runner so it should be fun if she picks that one. I was trying to make it competitive and it sounds like I may have tipped the scale in her favor a litle 🙂

      Bobby, the schedule for this weekend is out. Looks like their basing teams on “Fran” times and then you do 2010 Finals WOD with your team on Satuday as well as Sunday’s comp. I’m a little confused about Friday but it sounds like we can probably sign up to compete against Again Faster and Rogue guys.

    • Tara says:

      Good Options Bart!
      Option 1 would be fun and neither of us have done HSW in awhile. Option 2, I’ve only gone running twice this winter, outside of any running in the workouts, so I’m not really sure how that one would go, you’d crush me on DUs. Option 3 – probably the one I would gain the most out of in terms of practing movements. I’m going to think about this one and will let you know!

      • Bart says:

        Sounds good Tara! I’m a little nervous to see what you’re going to pick. Bobby and Lindsay are in my head now. LOL.

        • Bobby says:

          Ya cause she’s just trying to be nice by potentially picking a different workout, she wants it to at least be close….for your ego’s sake 🙂

  2. Lindsay says:

    Black wod rx’d – 38:03
    AND I got 3 consecutive muscle ups to start my 2nd round 🙂 (That was going to be one of my March goals, so I guess I’ll have to make my goal 4)

    March Goals:
    1. 101 consecutive double unders (feel like I’ve been making progress on DUs lately – gonna get it this month!)
    2. 4 consecutive muscle ups
    3. Strict handstand push up

    • Justin says:

      I thought I saw you do three in a row this morning…nice work Z-train!

    • Lindsay says:

      Oh, and goal #4 (more of a spring/summer goal) – run a sub-6 minute mile (ran a 6:16 mile 12/23/10)

    • Jaime says:

      HAHA, 101 huh?? Figure you’d try to knock out a goal and a record at the same time 😉
      Good job on the 3 MUs today – I’ve got a ton of catching up to do on those! You’re making them look easy now!!

  3. Justin says:

    McCluskey – Black Rxd (No vest) – 27:03

    Sorry Adam…I should I have warmed up faster so we could have gone head to head…

    Today was the most MUs I have done in a workout (excluding 30 MUs for time) and they felt great…even if I still can’t get that elusive 3rd MU in a row. I can’t imagine going *platinum on this WOD…good luck to anybody that gives it a try

    • Bobby says:

      Nice work! Same to Ash!

      Platinum WOD – COMPLETED haha, 36:15
      Not sure what I was doing resembled a MU but I was somehow getting on top of the rings

  4. Adam S says:

    McCluskey – sub’d Ring Dips for MUs, all else was Black – 30:35

  5. Jaime says:

    18 MU progressions (shoulder not feeling great), otherwise Black WOD – 35:35
    First WOD doing butterfly pullups too! Bobby even said I am getting better 🙂 (now just need to make sure I’m actually getting my chin above the bar each time).

    March Goals:
    1) Rainbow Bar Deadlift (ie one of each colored plate on each side – 45,35,25,15,10 – this is 295# on a girls bar. PR is 290)
    2) Ring HSPU
    3) No fault grip MU (actually going to work on it this month)
    4) 30 Pushups (Feb goal – never tried)
    5) 30 Toes-to-bar (Feb goal – never tried)

  6. Tara says:

    32:15 – 18 MU progressions, all else was black.

    March Goals:
    1. 15 consecutive 14# WallBalls, where they all would count in competition (ball hits the wall above blue line and FROM squat).
    2. Learn Butterfly pull-ups
    3. 10 Pistol Squats – alternating legs

    Z – I like your spring/summer goal – I’ve not done a timed one mile run since college so I may take that on with you!

    • Jaime says:

      I’m in too, Tara & Z! Sub-6:00 mile was my on-going goal last year before I broke my foot. The closest I came was 6:04 at the beginning “Murph” in September.

  7. Adam P says:

    McCluskey – 27:18 (I think) I was going for under 30:00 so that’ll do. I am still glad I chose to go without the 20 lb vest but I could have run a little harder.

    Get to the gym earlier, Justin! I’m tired of being the Brian….I mean cheetah!

    • Jaime says:

      Adam, I think your time was 27:04 …which is why Justin said that, after beating you by one second 😉

      • Adam P says:

        Ok, now I SHOULD have run harder….thanks Jaime, ruin my day 🙂
        Sorry Lindsay, I think I have a new arch-nemesis in Justin…

    • Brian says:

      why didn’t you do the whole thing with a vest? I believe I was called out a few weeks ago, something about how I was crying behind you while you did 4 muslce ups with a vest on IN A ROW. I was looking forward to you beating bobby on this one.

  8. Bobby says:

    1. My Spring Goal (by the end of April) I’ve wanted to do this since last summer
    “My Ultimate Athlete Challenge”
    Run 1 Mile For Time
    Then immediately after finishing you have your mile time to deadlift 1 rep your mile time in pounds
    Example: Run a 4:45 mile, then you have 4:45 immediately following to deadlift 445 pounds.
    Current mile PR – 4:53 (last April)
    Current Deadlift PR – 425 (December 2010)

    2. Sub-2:25 Fran Time (why not since I will probably get at least 2 shots at it this month right? And since apparently it is the “one and only” gold standard of testing your fitness)

    3. Do the Mobility WOD every day in March

    4. Have the best time/score on any event of this months upcoming challenges

    5. Shake Camille’s hand hahaha 🙂

  9. Deb says:

    I don’t remember what time I got today…but honestly I could have done it in 2 hours and I would have been happy since I did all kipping pullups! =)

    March Goals:
    8 consecutive Kipping pullups
    1 rope climb

    • Jaime says:

      SUPER awesome job on kipping pullups, Deb! Proving what Bobby and I always say: people can go from 1 to 50 kipping pullups in a hurry once they get their first one…or in your case, 1 to 63 overnight!!!

      • Deb says:

        My hands are paying the price of going from no kipping pullups to 63. I think I let out a little girl scream when the water from the shower hit the open wounds this morning. =)

        • Shelley says:

          So did anyone tell you about pouring salt in your wounds? It sounds crazy, it hurts, but it does help. I’m sure I’ll hear you if you do it!

  10. Ben says:

    Challenge extended to Casey!

    WOD #1
    “Angie” for time
    100 pull ups
    100 push ups
    100 sit ups
    100 squats

    WOD #2
    5 rds for time
    7 bear complex
    11 burpees

    *Bear Complex must be unbroken, or else you start your 7 reps over. Bar only taps the ground between reps to show that you are starting a new rep. Bar can rest anywhere but on the ground.

    Bear Complex
    – Power Clean
    – Front Squat
    – Shoulder to Overhead
    – Back Squat
    – Shoulder to Overhead from behind the neck

    WOD #3
    Row 1K
    40 pound Dumbbell snatch, 50 reps
    Row 750m
    40 pound Dumbbell snatch, 35 reps
    Row 500m
    40 pound Dumbbell snatch, 20 reps

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