Interval Day
Complete for time:
- 500m row
- 25 kb swings (53/35#)
- 10 toes to bar
Rest approximately 3 minutes then repeat for a total of 3 rounds.
Daily WOD – Oct 19, 2012
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This Post Has 29 Comments
INTERVAL ROWING
i’ll see you at 5:30.
i <3 rows.
Hey john , sub 400 meter run if no rowing machine. I can’t make it in tomorrow.
That’s fine. Go ahead and spice it up by carrying a 5# plate in each hand.:)
hello! is there still a group going to boobs tomorrow?? 🙂
I’m going. What time is everybody else gonna go?
I’m not going tomorrow 🙁 it pains me to miss Grace. Have fun and kick a$$!
t…bummer 🙁 and chris, says heats kick off at 1000 i believe. anyone else still going?!
I’m gonna do barbell first and then head over to Westchester.
also, anyone have the link to register and donate? there is no link on their website’s page under BforBs event??
Heres the link to donate: https://support.barbellsforboobs.org/group-fundraising/CFWC
Registration starts at 9 and i think heats are starting around 10 or 10:30. I’ll see you ICA’ers there!
I am going. I’m coaching the 8/9am and then I’ll head down after that. Looking forward to it!
Morning Results:
6:15
John W 2:53/3:01/3:24 Rx
Mar 6:14/6:31/5:48 (26/tucks)
Jenn 4:29/4:38/4:37 Rx
Lindsey 4:31/4:47/5:10 Rx
Jacki 4:10/5:43/5:19 (tucks)
Matt F 4:22/4:52/5:45 Rx
Mario 4:42/5:31/4:17 Rx
9:30
Melissa 4:05/4:06/3:55 (26, tucks)
Sarah H 4:23/4:30/4:50 (26, tucks)
Tom S. 5:10/6:40/6:12 (35)
Scott 5:30/6:12/6:46 DC t2b
Tom F 4:44/4:05/4:36 (35,tucks)
Ron 5:11/5:29/5:42 (35, tucks)
Awesome work to everyone this morning. Anyone who is coming in later, I hope your hands work now because that might change!
Good luck to everyone at Barbells for Boobs, have fun and smoke Grace!
Exactly one year ago I walked through ICA doors for the first time and met Nikki and John and got my ass chewed up, spit out, chewed up again and then finally puked out. Never would I have imagined that it would change my life and my perception of fitness and health so significantly. I can honestly say I am now I am the strongest, healthiest, the most bad ass version of myself I have ever been because of ICA. A huge thanks goes out to all of those who have inspired, motivated and challenge me to push myself to my limits. Special shout out to the coaches for their invaluable instruction and knowledge and impeccable ‘cues’ (yelling). To nikki and john thanks for checking up on me after the first day and making sure I didn’t die. I did come back and I now can’t imagine what my life would be if I didn’t!!
Love wodding with everyone of you!
This is a.w.e.s.o.m.e.
Love hearing stuff like this!! I feel normal when I hear others and their story! And we totally understand what it means and being part of the Crossfit family!!!
It’s been awesome watching you transform into a monster, Phil. Great stuff.
Goosebumps after that post. It’s been great getting to know you Phil and see you do things you didn’t think you could do. i.e. 200 muscle ups at the South Philly Rumble.
If this were facebook I would “like” that comment. Instead I’ll say — awesome Phil and cnograts on your progress. I hope to be you when I grow up!!!
I agree 100% Phil. The coaches at ICA can turn the ordinary to extraordinary. It’s been great having you there pushing me to go heavier on the WODs. I’m trying my best to catch up, but you keep getting further and further away. Great job Phil.
So happy you found us and decided to give us a second chance after that intro! You are a great athlete and a great addition to the gym. I love seeing your hard work pay off everyday as you set new PRs and even sometimes crush a metcon. 😉
Well said Phil!! ICA is the best!!
Phil! Great stuff! I agree with Kev, you made some monster gains. It’s great competing, I mean training with you.
4:30
Kev 3:08/ 3:47/ 4:33 Rx
Killa 3:30/ 3:48/ 3:52 Rx
Joe 3:12/ 4:14/ 4:33 Rx
Joel 3:38/ 4:01/ 4:12 (44, T2P)
T 3:39/ 3:48/ 4:08 Rx
Craig 2:51/ 3:10/ 3:36 Rx
5:30
Sarge 4:53/ 5:01/ 5:00 (T2B ROM)
Laurie 4:12/ 4:26/ 4:30 Rx
Kim H 4:17 (T2P)/ 5:17 (26, T2B) / 4:50 (26, T2B)
Nick 3:35/ 4:15/ 4:27 (44)
Sabol 3:40/ 3:59/ 4:20 Rx
Melanie 4:08/ 4:33/ 4:33 (20, T2P)
Ray 4:05/ 4:29/ 4:15 (T2P, 44/35/35)
Chase 3:15/ 4:20/ 4:30 Rx
T2P = toes to pole
Great work tonight, guys!
Okay, so just the 3 of us? So meet around 930 and then mark you’ll come after class?
Westchester around 9:30 sounds good Cari.
Phil, you are a beast! Defnitely changed my life too and I can’t imagine not doing crossfit! Keep going strong Phil and remember your mind gives up before your body does.
I meant to say your mind tells you to stop when your body is capable of pushing through it! This is what I get for commenting when I am four beers in at dunner.
Dinner, I meant dinner! Its time for another beer!
haha!!