WOD 11/30/15
8 Minutes of Rack/Hip/Back Mobility (click links for details)
A- WU- 5 Minute AMRAP @ 70% RPE of: 10 USA K.B. Swing (HBD)/5 Each K.B. 1 Arm Thruster/5 Burpee Over The K.B.
B- Thruster- 12-15 Minutes To A Challenging Double
C- CrossFit Games Open Workout 15.5= 27/21/15/9 RFT of: Row (Calories)/Thrusters (95/65 or 65/45 or 45/35)
Post your scores to the Whiteboard.
I had PTSD from doing this by the open, dunno if its healthy to do it again.
I agree Jack.
I (un)fortunately have a dinner to go to, I’m so sad/glad to miss this one… 🙂
I only have one question… “Which one of you sick sum-bitches is going unbroken?”
All joking aside I say that to say this. Most of you are going to PR this work out in some way. Whether it’s actually going Rx or even if it’s by a few seconds, your training over this past year should definitely reflect progress. Don’t be afraid. Remember any mistakes you made last year and avoid repeating them. If you went UB last year and bombed; do smaller sets. Maybe go harder on the row. Whatever adjustments you need to make, make them. Have a game plan and stick to it. Try your best and enjoy it. You just might surprise yourselves.
I went unbroken on the rows…is that good?
Get the garbage pale ready
I won’t be doing this again by choice- don’t think I’m ready to revisit yet, but I will gladly watch as others partake!
this is a terrible workout at any hour of the day, especially 6am.
That said, I do agree with Marcos on the importance of having a gameplan and sticking with it…good luck today party people
A) 3rds+10@20kg
B) Bear Complex 1rep – 165 (timed out)
C) CrossFit Games Open Workout 15.5 – 10:45 (40sec PR)
D) For Time: 75 USSR K.B. Swing (2 Pood) – 2:45
E) D.B. Roll Back Extension 4×8
+ As a Team: Lunge + Dead Hang – Accumulate 3 Minutes = DNF, I ‘forgot’
Thuck Frusters man. I scrapped for every second of that PR.
11am is an awesome crew!
Attention People!!!
You should be using the CF Whiteboard. However, that system is being replaced soon by an even BETTER system you should also be using. To get you started on the new system, you should EXPORT all of your saved data from the CF Whiteboard so you have it on hand to put into the new system when it launches.
To export your data:
1) Under the MEMBERS tab, select Workout Log
2) Sign In to the CF Whiteboard
3) Next to your Login Name there is a dropdown – select “Download Athlete Data as .csv” or whatever equivalent it actually says
4) Use Excel or the Google version of Excel to open the file
5) Bask in the glory of your beautiful workout data
6) (Optional) Smile
I’ll be copy-pasting this on the blog for the next week or so, but tell everyone you see to do this while you can!
-Smanik OUT.
Thanks Smanik! Crossfit Lifehack right there 🙂
I appreciate this Smanik, I’ve been so busy this past couple of days, i forgot to remind everyone to do this..
Dave,
Is there to then upload the data to Wodify, or you just keep your own scores in Excel for reference?
sorry Jack, change is never easy
A) warmed up
B) Bear Complex 1 rep max – 205lbs
C) CrossFit Games Open Workout 15.5 – 13:20 (3min40sec PR)
D) For Time: 75 USSR K.B. Swing (2 Pood) – 2:38
E) D.B. Roll Back Extension 4×8
+ As a Team: Lunge + Dead Hang – Accumulate 3 Minutes
A) warm up complete
B) Bear Complex 1 rep max – 185lbs
C) CrossFit Games Open Workout 15.5 – 12:00 (90 sec PR and not dead)
D) For Time: 75 USSR K.B. Swing (2 Pood) – 2:30
E) D.B. Roll Back Extension 4×8 @25 lb
+ As a Team: Lunge + Dead Hang – Accumulate 3 Minutes