3209 99th Street
(behind Stella's Blue Sky Diner)
Urbandale, IA 50322
(515) 360-8209
WOD
For Time:
50 Ring Dips
400 m Run
40 Ring Push-ups
400 m Run
30 HSPU
400 m Run
Post times to “comments”
Peyton getting a head start on her Deadlift
Kelly had a rough day at CrossFit Des Moines today. Has the scar to show it
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3209 99th Street (behind Stella's Blue Sky Diner) | Urbandale, IA 50322 | (515) 360-8209 | 
As rxd – 21:33, run (11, 12, 12, 13 mph)
HSPU got the best of me today
http://www.crossfitepic.com/
doing my thing at CF Epic! Miss you all!
For Time:
400 m Run: 9
50 Ring Dips: (30/20 unassisted/assisted)
400 m Run: 9
40 Ring Push-ups: used parallats (sp?)
400 m Run: 9
30 HSPU: used parallats (sp?)…
400 m Run: 9
….not 100% sure when I started ~ 23:30
I think the clock was around 26 minutes when I finished…not sure when I started, due to the hiccup on the treadmill (what is with me and the treadmill???)
modified ring dips and HSPU…blue band on the ring dips, HSPU on Box #3. I think it probably looked more like a regular push-up than a HSPU.
Rode bike for 2 minutes x 4.
18:35
modified ring dip w/ blue band…HSPU – Katie, I’m w/ you. They kicked me! I ended up moving from Box 4 to Box 3 then on Box 2 regular push ups w/ bended knees for the last 1/2.
Runs – 8.5, 8, ?, ? (last one took 2 mins).
Hey everyone – in honor of St. Pat’s day coming up, here’s a great shake for you (beats the Shamrock Shake at Micky D’s). Thanks to Sara B Consulting for this one!!!
The Green Monster:
2 big handfuls of spinach (raw leaves – don’t worry, you can’t tell!)
1 frozen banana (I used a non-frozen as I think my kid stole the one I had in the freezer!)
1 TBSP almond or Peanut butter
1 c skim milk
1 handful ice
I blended the first 4 ingredients and then added ice at the end.
Enjoy!
I think my time was just over 20 minutes. I lost track after my injury on the rings – what’s up with those rings? Apparently, the rings are to me as the treadmill is to Katie. LOL.
Run – 8.5, then who knows?
21:24
run (10 mph x 4 times), assisted ring dips w blue band, and I guess I’d call them “half HSPUs”
I have never posted on this before so forgive me. I didn’t even do this workout. But I wanted to say I did the “Linda” for my morning workout as I was inspired by Mike.
Rx my weights should have been.
DL-480
PC-240
BP-320
10-9-8-7-6-5-4-3-2-1
I did…..
DL-300lbs
PC-195lb
BP-300. Took me roughly 30 mins as I had to move from one side of the gym to the next for my bench & DL/PC. Plus I started with 315 for the 1st set for bench and DL and decided maybe since that was the first time I’d ever done it I’d go down a little bit.
Bobbie was right, after at about set 6 the sets started moving a lot faster. I was surprised also that by set 4 I felt I could have been doing more weight. I was soaked though as usual. Good stuff Linda. I’ll be back to get it done right though!!!!
I think Linda is my new favorite WOD
22:40 as presecribed
Red band on ring dips
9, 9.5, 10, 9 mph on run
thanks for the shout out Cheryl!
Love the pic of Peyton…I just want to squeeze her!
17:46
needed two pads and a plate for the hspu- goal for the end of the month 5 freestanding hspu
sub in 500meter rows due to the kids running on the treadmills, come on summer
I’m with Nate re summer – even no ice and lets go running… my time 23:14 sub 500 m row vs. run and only five hspu on the wall – rest on the parallels/box – only 10 unassisted ring dips rest with band.
Today’s wod looked fun – sorry i missed it…
2/22/10 – 23:17
500M row
dips with blue band
2:20 on bike @ 65-70 rpm
push-ups
500M row
10 push-ups from box – 20 from floor
500M row – still fat, old, and out of shape