Thursday, September 30, 2010

10-09-30: "Ryan"

CrossFit WoD for September 30th, 2010

"Ryan" (aka My Worst Workout Ever*)
Five Three rounds for time of:
  • 7 5 Muscle-ups (subbed 2x pull-ups and dips)
  • 21 15 Burpees
Pat Barber 11:22, Kristan Clever 11:47, Austin Malleolo 12:20, Graham Holmberg 12:37.
Austin Malleolo on today's WOD - video [wmv] [mov]

Each burpee terminates with a jump one foot above max standing reach.

Enlarge image
Maplewood, Missouri Firefighter Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Bar muscle-ups. What I'd like to be able to do on our craptastic equipment. So far, no love.  Pictures taken from the infinitely useful site. That guy puts a ton of love and care into his articles and posts, and is highly recommended.  OK, so I can't do what he's doing up there, so I decided to sub 2 pull-ups and dips for each Rx'ed muscle-up, so 10 each per round.  Ugh, having just hit shoulders pretty hard yesterday, and still being sort of sore from Monday, it was a miserable sub.  Then, adding in the push-up portion of the burpees?  Awful, just awful.

*On top of that, I was blessed with the presence, about 45 seconds in, of a freshman high-school class being taught the wrong ways to use the equipment, so now I was not only sore and miserable, but also completely distracted by the track coach (Long Slow Distance all the time) preaching poor technique on useless machines.  After having to wait to get back on the gravitron rip-off, then repeatedly getting tripped over while trying to do burpees, I gave up after 3 rounds.  It was about 90 degrees and 110% humidity, and with everything else, I just couldn't even begin to muster a real effort to honor a fallen hero like Ryan.  All in all, a waste of a workout, and an absolutely terrible Hero WoD. Next time.  Next time.

Total time for 3 rounds: @13 minutes.

Musical accompaniment (til I had to turn it down): Brad Paisley


PlayStart a Band (with Keith Urban)

Also featured (but not apparently available on youtube...):
Hey Mr. Police Man
uh...some others... :S

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