Hmm. Hell has two L's in it also

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THURSDAY 090806

Main Page WOD:
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Post time to comments.

Compare to 090402.

I'll have a rope hung by the lunchtime WOD. I'll rig something up for the morning. We'll have a lot of scaling options for this workout. Should be a fun one!!! Bring long socks or lightweight pants. I have scars from rope burns.

CFBK Strength Preference: CF Football

Perform for time:
Sprint 4 x 100 meters (30 secs rest)
30 Push Presses 135 lbs
Sprint 4 x 100 meters (30 secs rest)

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FREE BEGINNERS CLASS TONIGHT AT 8PM!!!

Torch thought: Groan. I'm adding a column to the whiteboard. August goals. Please write your name up and list one or two things you want by the end of August. For example - I want 10 HSPUs and 5 pistols on each leg. The small goals will add up toward our big ones!!!

IMG_0111.JPG
Hell. Yes.

764 Comments

BK Team Challenge Competition Teams:

Brett
Gavin
Craig R
Kelly
Sara

Craig C
Ryan B
Aaron A
Sophie
Juan

Zach
CA
Mike N
Nikki G
Nick J

Alternate: Jim

Rope has been hung

I like these teams


reminder: I have the belt/am the defending BBB champ

Torch WU
3rds: 20 walking lunges, 5 ring dips (strict)

WOD
31:22
The pulls and rope climbs were definitely not strict. Switched between Pull Up and Chin Up grip for kipping L's.
4 rope ascents per round instead of 3. First few were arms only (though not really L's per se) then the rest were get up there any way possible.

Cash out
3x5 Back Squat with 205#
Still not consistently hitting that right depth. I need to address this. Got to maintain control throughout the entire movement and remember to pull myself down instead of just dropping down into the squat. Need to stop reinforcing the improper form.

REST DAY DINNER TOMORROW
7:30 PM
White Slab Palace
corner of Delancey and Allen in the LES
(nearby the F/V trains)

in:
Jeff, Torch, Jessica L., Mike K., Dex, Juan G., Tyler Durden, Syn, Allison, Brian D., KJ, Good Sam, Ahmed, Aaron
late:
Davi, Erica

anyone else?

37:20

Subbed tuck/sit pull-ups, and ended up doing them pretty much one at a time after the first round, and they were sub-par. 4 rope ascents per round using feet.

stuck at work until late
wanted to come and do the wod
and smack talk about the competition

wack

pullup/rope WOD

22:00 ish

rope climbing form declined steadily after 1st ascent

ended with 3x5 squats

205-215-225(fail after 3 reps)

I was however, proud of the way I dumped the squat. forward over the head no problem. probably not something i should do again though.

Great work guys! Made it through the creepy pervert and all!

Annie Mist Thorisdottir was in the box tonight. She placed 11th at the games after CrossFitting for 2 months. Downright awesome to watch!!!

of course I missed annie
felt bad so I just did tabata squats on the roof deck

10 rounds
18 squats per round

muuuuuch better

20:56

Rope climbs were all no legs, 4 per round.

I'd be amazed to see someone do it with Ls. Thought about trying it until I was about 1 ft off the ground on the 1st ascent and I realized it wasn't going to happen.


Ryan, again I'd give that dismount a 9.3... it was scary to watch, but nicely executed.

WU: 3rds: 20 Walking Lunges
5 Ring Dips

WOD: 3rds for time: 21 Strict PULS instead of L's
12 Rope BW Pulls??? Instead of 4 L Rope Ascents
17:38

Strength: 3x5 Back Squats
115(WU)-185(WU)-205-215-225

First WOD at the BBB - what a blast! And, yes, I vote we keep Annie. She inspires me to push harder.

wod-

Tried to keep decent form with the L pull ups - they weren't so bad once i broke them down to doubles/singles.

I had to sub regular rope climbs for the L-climbs. 4 ascents per round and a nice rope burn on my ankle at the end of it.

time was 19 and change..

need to work on endurance..

1 Rnd Basic Warm Up

WU: 3 x 20 walking lunges and 5 ring dips

WOD: I managed to do the first 12 L pull ups as perscribed then it went all to hell fast! The rope climbs were done with assist from the legs. Note to self keep you shoes on next time! By round two I was barely able to doubles then stuck with singles for the end of round 2 and all of round 3

Time: 21 and change

Cash Out: Deadlifts 3 x 3 at 185

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