Monday 120319

Ricky Frausto Filed Under:

Turkish Get ups

Start with light dumbbells or kettlebells but try and work your way up to a barbell and see if you can't add weight. The clock will be set to 15 minutes. Find a 1RM both with the left arm and the right arm.


Four rounds, each for time, of:
Run 400 meters

The second run begins at 4 minutes in, the third at 9 minutes in, and the fourth at 15 minutes in.

Post to comments/Logwod times from each run.

An incredible turnout and a whole bunch of fun. Thanks to everyone that made this event a blast. A congrats to Dustin, Pat Mohs, Stacie, and Shelley for bringing home the gold.

 We have the next one in the works already. Stay tuned as we have a Cinco de Mayo competition lined up.

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9 Responses to "Monday 120319"

  1. Joe W Says:
  2. I sure love CFO.
  3. paul Says:
  4. I love CFO too! Great work this morning, 6am group! Some blazing 400s this morning.

    Got 65 on a barbell for TGU (both arms). Definitely had more in me, but I ran out of time.

    1:15, 1:14, 1:24, 1:19 for the runs.

    Special shout-out to RK for pushing me on these. Wish I could've returned the favor on those last 2, not that you needed it.
  5. paul Says:
  6. Also, Ben, you probably could've smoked all of us if you hadn't killed yourself on that first on. Damn, bro!
  7. Shelley Says:
  8. 53# on barbell for TGU on each side; had done it with 53# KB on each side prior to barbell; barbell is much harder because of having to balance it

    1:18, 1:25, 1:28, 1:28 on runs; lactic acid is not my friend :(

    Great job 5 a.m.!!
  9. Addi Says:
  10. 74# barbell for the left arm, 84# for the right. I LOVE 1RM TGUs. Every day, please and thank you.

    1:50 (Ricky made us run, like, a mile on the first one. So that's real fast), 1:30, 1:40, 1:39
    my lungs hate me.
  11. JennG Says:
  12. 45# DB on each arm and then 33# barbell on the right. Ran out of time to try it on the left.

    Have NO idea what my times on the runs were. I did 400M for the first two, then 200ishM for the last two. Working on the skill of patience...that's gotta be one of the crossfit skills, right??

    So sorry, Jon Day, for my sassiness tonight...for some reason, just couldn't shut it off. Tomorrow will be better. Maybe.
  13. Paula Says:
  14. 45# DB on right...failed on left. Was going to try the bar after JennG. but ran out of time.

    Runs....well, everyone knows how much I "love" running. 2:04 on the first, 2:23 on second, didn't hear the 3rd. The 4th was my favorite and hardest run. Jon was telling us that to become a better a runner we needed to chase the fastest one which was Pat. So, once he turned and passed us coming back we turned around and TRIED to keep on his heels. Everyone ran faster and harder than the first 3 and Pat also beat his best time by 10sec. cause he had us on his heels. Good stuff, Jon Day!!!

    Great job to all you 6:30 peeps!!!

    I also wanted to say congrats to the winning team....Tovars, Shelley, and Pat! You guys killed it!
    Great work to my teammates...Sue, Brian, and Yogi. We didn't do too shabby ourselves! It was a damn good time! Can't wait for Cinco de Mayo!!!!
  15. Stacie Says:
  16. TGU's: 44 both right and left arms. Ran out of time.

    400's: 1:27, 1:34, 1:32, 1:29

    Hats off to everyone who participated in Beer & Burpees. It sure ain't easy! It was a lot of fun to hang out with a lot of really great people. Go Team Binge!
  17. pmohs Says:
  18. Team binge burpees! Yeah!

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