Thur, Jul 16th

Posted on July 16, 2009 by Colm

Workout of the Day:
Clean
2-2-2-2-2

then
“Hanley Fran”
21-15-9
Burpees
Air Squats

Post loads and times to comments.

Previous Clean:
June 4th (3-Position Cleans)
May 26th (Clean & Jerk)
July 1st (Hang Cleans)

Your Liver: Understanding the Keys to Health – Food Renegade
Mikko Salo isn’t that hard

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32 thoughts on “Thur, Jul 16th”

Kyle on July 16, 2009 at 05:05 said:

Have you guys read that article about Khalipa? After the run he did:
WOD 2: 1st
WOD 3: 13th
WOD 4: 13th
WOD 5: 1st
WOD 6: 2nd
WOD 7: 2nd
WOD 8: 2nd

Heyzeus that’s one tough SOB. All respect to Mikko; I’m glad he won and he absolutely deserved it but that is one hell of a fifth place showing as well.
Eamonn on July 16, 2009 at 08:00 said:

ya he’s pretty badass. I read he cramped on the run hence such a bad postioning there. Mikko vs Khalipa 2010 for first double champ.
James Hanley on July 16, 2009 at 09:47 said:

Good stuff lads!! Can’t wait to see how y’all get on. 4.14′s the time to beat I reckon there’ll deffo be a few sub 4′s from yis!

I’m gonna try out the 500m 3x row workout tonight since you guys are trying mine!! I’ll let ya know how it goes

-James
Ruairi on July 16, 2009 at 14:28 said:

I did Hanley’s WOD in 3.06. Colm had counted up and thought that this could be done around the 3 minute mark, so he was about right. I think with someone there to compete with I could have shaved off another few seconds…
James Hanley on July 16, 2009 at 15:50 said:

That’s just sick!!! Nice going Ruairi!!

I reckon I’ll break definitely 4 mins next time I go at it. There’s a fair bit of scope for me to cut it down because I couldn’t do it in one continuous effort so I took 4-5 breaks of probably 15-20 seconds on the way thru. I’m obviously not shaving 60-100 seconds off it any time soon, but I should be able to take some time off!

Went from 5.34 (I think) to 4.14 in 3ish weeks just by upping my coniditioning and doing some hill sprints!

Can’t wait to see how everyone else does!!

Outta interest, how did Colm estimate the time at 3 minutes? A burpee takes X amount of time x45 reps (same story with squats)?
Deirdre on July 16, 2009 at 16:07 said:

30-35-37.5-40-40(1) & 5:24
Bobby on July 16, 2009 at 16:10 said:

3.06 Ruairi? Very nice, I reckoned somewhere in the region of 3:30 was the time to beat. I did 50 burpees in 2:48 the other day so I assumed another 45ish seconds for the squats? Sounds like thats how it worked for you.
Pixie on July 16, 2009 at 16:27 said:

3:06 is well impressive Ruairi! I just did it there in 3:58 and it was a nightmare, my legs just stopped working by the time I got to the last round, absolutely horrible on the legs!! Good WOD though, nice one James!
Padraic Colhoun on July 16, 2009 at 16:29 said:

i’ll add to the compliments Ruairi.. good goin.. did it myself in 3.49 with a couple of 5 second breaks so gonna need to get my ass in gear to get down near you anytime soon.. before hand did squat cleans as above.
feelin weakish today too so no great shakes with the weights im afraid.
45-50-55-65-75(1)

got a serious dose of wobbly calves midway thru hanleys wod aswell.. so it was nice to have something to take my mind off the pain !!
Ruairi on July 16, 2009 at 16:56 said:

I had estimated 3:30 too but Colm broke it down and figured what it should take for each exercise, assuming you went through unbroken at intensity, and came up with a possible time of 3 minutes.

I did manage to get through without stopping and resting, which I’d suspect did make the difference time-wise. Games-standard burpees (same as at the Invitational) help too.
Ruairi on July 16, 2009 at 17:01 said:

Bobby- Just looked back and I think 50 burpees for time took me 2:24, so your estimate of adding plus 45 seconds for the air squats sounds about right. Alternating the movements seems to help too. I wouldn’t like to have to do 45 burpees then 45 squats.
James Hanley on July 16, 2009 at 18:35 said:

By ‘eck. That’s good going lads. Definitely gives me something to chase.

I really liked it cos the burpees are a total body fcuker upper, and the squats give you a rest, to an extent, but doing them all back to back is torture. The guy I do my conditioning with (Kevpants for those of you that post on boards) said it was the hardest thing he’s ever done!!

What are Games standard burpees? Just drop sprawl and get back up with a small jump?? That’s how I was doing em.
garvan on July 16, 2009 at 18:59 said:

did “that’s a ridiculous weight” from july 8th.

16kg dumbell and 400m(estimated).

time of 10:38 down from 12:13.
Ed on July 16, 2009 at 19:37 said:

Pissed off with yesterday’s “Franley” time. Did it again today in 3.36. Turned off the sandbagging part of the brain!
Dee on July 16, 2009 at 19:44 said:

Dammit! Now I have to do it again and beat that time! Wait, no, I mean, good work. well done
Colm on July 16, 2009 at 21:34 said:

Tom B – 3:01, 75Kg
Stephen – 3:17; 85Kg
Tony – 3:39; 60Kg
Jeff – 3:37; 50Kg
Damien – 3:38; 40Kg
Sue – 3:45; 27.5Kg
Margaret – 4:00; 30Kg
Cian – 3:57; 35Kg Hang Squat Cleans
Bobby – 2:49; 70Kg (75Kg for 1)

Essentials (15-10-5 Deads/Push Ups)
Eoin – 2:19
Pat – 2:28
John – 3:05
Brian G – 3:17
Lisa – 3:21
Eve – 4:12
James Hanley on July 16, 2009 at 21:35 said:

Ed, that’s absolutely AMAZING. You’ve got naming rights for that one!! Franley it is

Did the 500m row 3x today. Got the following times;
1.30.9
1.33.6
1.31.8

Pretty happy with that!!! Was racing Kevpants (of boards fame) for total time, beat him by .5 of a second, no way I’d have got those times but for that!! When two compete, both win :p
Colm on July 16, 2009 at 21:39 said:

Big Shane – DNF; 40Kg
Scott – 4:16; 50Kg
Tony on July 16, 2009 at 21:46 said:

Sweet rowing there James, 1:30.9 would be good enough for a 2nd place on our leader board. Very consistent for the 3 attempts.
James Hanley on July 16, 2009 at 21:49 said:

Thanks Tony!! I really like the way there’s zero impact on it. My shins have been giving me trouble recently thanks to too much skipping too soon!!

Kev hit 1.29.6 on his first go!!! How would that rank him??

Oh and in case it matters, they were all done from a dead start on damper 5!
Tony on July 16, 2009 at 22:17 said:

Second still i think
Colm on July 16, 2009 at 22:29 said:

It would put you definitely in the top three.
Colm on July 16, 2009 at 22:29 said:

Depending on the gym.
Bobby on July 16, 2009 at 22:56 said:

Big Shane DNF? What happened there?
Colm on July 16, 2009 at 23:07 said:

His shoulder was at him, and the burpees weren’t doing him any favours. I hope at least Tony got my reference above.
Tony on July 16, 2009 at 23:13 said:

I did Colm, Classic
For anyone who didn’t
http://www.youtube.com/watch?v=lmDTSQtK20c (wfs)
Bobby on July 16, 2009 at 23:18 said:

Class rowing times by the way James
Eamonn on July 16, 2009 at 23:19 said:

Nice hanley, those who come to crossfit with a strength background are always badass. Bastards!!
damien on July 16, 2009 at 23:27 said:

whoa bobby that’s a serious time..
Eamonn on July 16, 2009 at 23:38 said:

Bobby is on fire lately, must be all those unfavourable weekend carbs giving him mad metcon skills. Im gonna be hitting hard next week to try stay in sight of his dust.
Bobby on July 17, 2009 at 04:45 said:

Well Eamonn, if it’s the unfavorable carb weekends then expect me to be better than Mikko when I get back on Sunday. Have a good weekend guys, I will!
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32 thoughts on “Thur, Jul 16th”

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