PB dares you to beat his 2k row time. It is not great but fair, and if you beat it he may try to beat that too, so make sure you beat it good and fresh;) 2k row- 7:01- girls equivalent is 8:01.
Warm-up: DYMO
2k row PR
5 min rest...Then-
WOD: "Return of the Dragon"
5 rounds for time of:
4 one arm push ups (alternate arms- ground/bench)
6 one arm barbell snatches (75/55)
8 daredevils (off set ring pull ups- eyes and chest)
10 one-legged box jumps (18/12")
12 kb windmills (35/18)
The shoes to get for crossfit...
The perfect 4 BLOCK ZONE MEAL...
4 slices free rage turkey from Fisher market,25-30 dried cherries, 15-18 Almonds.
I sent an email to the beyondthewhiteboard staff about how to create "Return of the Dragon" since few of the movements are listed as selections to create this one. Once they answer back, if its even possible to create after that, I'll set it up for everyone to post.
ReplyDeleteAlso just cause btwb doesn't have this one yet either (still waiting for that answer back), 30 Rope Muscle-ups (two ropes about a foot or so apart, grip rope and do a muscle-up) for time - 14:34 min. Done after to other smaller WOD's, so next time around, if done when fresh, should be easier and faster. All weight seemed to sit on the pinkies, which crushed them. Left pinkie still tingling (lol). Thanks to Chad for showing this kind of muscle up, it isn't bad; a smart guy, that Chad.
ReplyDeleteI would like to think you are complementing me stickler, but Im not sure. 30 for time, do you recommend it? Oh and girls say lol
ReplyDeleteJust have to say that this week has been rough, but I have loved every minute of it. However I can barely lift my arms right now. I have said it a million times, but I freakin love Red and would be completely lost without it. Thanks to all the trainers and PB!! Plus all the athletes that I work out with everyday. You guys all rock! :)
ReplyDeleteabsolutely complimenting you, Chad, despite your joining the air farce, by the way, I learned that lol from you, girlie.
ReplyDeleterecommend it? yeah, its not bad, just do it fresh, its only a little harder than on rings. for someone proficent on rings, its not much of a stretch. now, with a weight vest, that might be interesting and worthwhile.
"Return of the Dragon" - 16:39 min. as Rx'ed
ReplyDeleteHey, PB, where did this title come from? You watching more of those weirdo sci-fi's again?
I did. Infact I tought you everything worthwhile that comes out of your trap. Thanks for the compliment and remember next time you rave about something cool me or Nate does, remember the air force. And wash your hands more... LOL
ReplyDeleteNow I'm just gonna shoot you, so you better run off to chair ranger camp as fast as you can...and get some hook-on-phonics classes while you're there... :)
ReplyDeleteEveryone was impressive on this one. Especially the hangout session afterwards.that made it look like a European training compound. Unilateral training is a lost art and needs to be taken advantage of in Crossfit more often.
ReplyDeleteStickler- never watched Bruce Lee? Shame on you! Return of the Dragon was a follow up feature to Enter the Dragon. It was made after Bruce Lees death. Cmon now!
Oh yeah, but saw that one in a bad translation over into french as a kid, guess I didn't connect the dots. LOL (Chad!) Now it makes sense.
ReplyDeleteNow girls (Chad and Stickler) let's stop the cat-fighting and play nice. Chad, I need to give you some English/spelling lessons before you leave for Air Force Basic Training. Or we can do it via correspondence school. My rates are cheap, and you'll come out sounding like a scholar.
ReplyDeleteThank you for your moderating tone, Brad. Poor Chad & I were about to go at it & I would hate hurting the poor fellow!
ReplyDeleteChad, something did occur to me and it seems like a good idea. How about this? 30 rope muscle-up handstand push-ups for time. I've thought the movement through and I believe we both could easily (crossfit "easy"...yeah, right) do this. Whatcha think?