Tuesday, March 23, 2010

WORKOUT-03/24/10

TY HOCKSTAFF-SHAMROCK MARATHON FINISHER!

IT STARTED WITH AN ATTEMPT TO SIGN UP FOR THE SHAMROCK HALF MARATHON. WHEN HOCKEY FOUND OUT THAT THE HALF WAS SOLD OUT HE DID THE ONLY LOGICAL THING ANY GUY WITH MINIMAL RUNNING EXPERIENCE WOULD DO....HE SIGNED UP FOR THE FULL! SEVERAL MONTHS OF HARD TRAINING AND IMPROVED EATING HABITS AND OUR FRIEND TY HOCKSTAFF IS A SHAMROCK MARATHON FINISHER! NOW THAT YOU ARE DONE MESSING AROUND WITH THE LONG SLOW DISTANCES LETS HIT SOME WODS!!!
-ANDY G.

WOD-
"MURPH"
1 MILE RUN
100 PULLUPS
200 PUSHUPS
300 SQUATS
1 MILE RUN
*IF YOU HAVE A 20LBS VEST OR BODY ARMOR WEAR IT!
Posted by ANDY G. at 5:48 PM

6 comments:

  1. AnonymousMarch 24, 2010 at 3:43 AM

    WOW! That's Hockstaff? Tell him I said keep it up, he's come a long way!
    Yesterdays' WOD
    5 rounds:
    5 reps 225lbs dead-lifts
    10 Burpees
    4:19 PR
    My last time was 6:45!
    Momo

    ReplyDelete
  2. Will (bubba) CoxMarch 24, 2010 at 5:00 AM

    haha your a funny man andy, with that murph shit! I have been stupid enough to do murph twice in the past, I will not do it again, i appreciate your enthusiasm though!! hahaha

    ReplyDelete
  3. Phill RoseMarch 24, 2010 at 6:58 AM

    Nick and I ended up doing the WOD from the Khalipa vs Spealler video from a few days ago.

    1 rep 155 power clean and jerk
    1 round of Cindy
    2 rep 155 Power clean and jerk
    1 round of cindy
    all the way up to 10 power clean and jerks.

    Was way harder than I thought it would be. I ended up with 19:52 and Nick ended up with 27. I know Khalipa scored a 14 and change and was told spealler finished in 12 and change. Crazy tough wod. I have a feeling Gillian will be sneaking this on in for the WOD some time in the next few weeks. Thanks for all the encouragement Gillian.

    ReplyDelete
  4. AnonymousMarch 24, 2010 at 8:00 AM

    andy, ran home from work today with decorse and powers. wow that sucked and was long. a lil over 6 miles but we all finished and in under 60 min. definately impressed by nick and all he has done. gonna keep doing the run a couple times a week until it gets to hot too.Phil, i love that wod that u did today. gonna try it sometime.- fish

    ReplyDelete
  5. runnerexMarch 24, 2010 at 3:15 PM

    Hey guys, just wanted to thank everyone and say good job on all the WOD's! I'm still recovering from the marathon and I caught a flu bug. I plan on doing the WOD's starting next week. Hope to see you all there! The TakeOver will be open this weekend so stop by for some CrossFit TakeOver QT!

    ReplyDelete
  6. courtMarch 24, 2010 at 7:37 PM

    i took on murph today for the first time ever...did it in 44:28. i still don't run really fast but it's faster than i ever have in my life and i actually LOVE kipping (push-ups, not so much)! gillian- thank you for always being such an awesome coach! your spirit is contagious. good luck at sectionals guys! you're going to crush it.

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