WOD 12/16/14
8 Minutes of Back/Wrist/Shoulder/Ankle Mobility
A- WU- For Time: 2 Rounds of: 7 HSPU/14 Air Squat/21 Ab Mat Sit Ups + 500M Row -6 Minute Cap
B- Pull Up- 7 Minutes of Strict or Kipping or Butterfly Pull Up Practice -Or- Weighted Pull Up
Notes: Please watch these videos and decide which progression is appropriate for you, Carl Paoli 1/2/3 (you should look something like this Hernandez or Spealler) Here are two more Spealler Butterfly Progression Videos: 1/2 and Khalipa’s Video and Cami’s Video/If you are interested in the competitive aspect of training I encourage you to practice Butterfly Pull Ups/However if you are simply interested in fitness maybe just practicing strict/weighted/kipping is suffice/Either way please proceed cautiously, take your time to develop the stability and strength in your shoulder girdle before attempting advanced variations! -Coach Iz
C- For Time: 75 Strict Pull Up -12 Minute Cap
Notes: Partition as needed/Be strategic/Manage your set:rep scheme: 7-8 Per minute, or 4 every 30 seconds, or max unbroken then sets of 7/6/5 whatever seems feasible/Scale with band/inverted row (use kids bar).
D- HPC- 5 Minutes WU + 3 RFT of: 12 HPC (135/95)/12 Bar Facing Burpee -12 Minute Cap
Post your scores to the Whiteboard.
*CHALLENGE*
$20 bucks to any CF718 member that finishes part C. Rx in the 12min cap. Must attach video to comments for validation. Dead Hang at the bottom (fully locked out) and chin must clear the bar at the top of every rep. Standards will be strict – NO BRO REPS!
Or just send me the video at coachmarcos@crossfit718.com
(YouTube can be a pain in the ass)
That’s a lot of work for a Tuesday. What’s the cut off for the 20 spot. Say 8 pm tomorrow?
Marcos, I missed the note about the video thought coach Dariel was joking about that. Completed 75 strict in 11:45. This is doable if you have strict pull ups and pace yourself.
I don’t joke around son
One winner per class. If 2 or more complete the task in one class the fastest time will win. 8pm is the last opportunity.
11:16 judged by dariel cepeda of crossfit718. No money accepted. I do it for the biceps.
Dariel is a valid form of verification.
Nice job Ernie & Hankster. I had money set aside for you guys. I’m still expecting some more to complete this.
Marcos – I do accept all forms of payment cash, check, or credit card.
This time I won’t charge you, I’ll let you slide. Thanks for the incentive. Helped a lot – still sore from Sunday.
PS did anyone see Chuck doing the hpc / burpees? I looked over but all I saw was a blur
MY 9am WOD was pretty awesome
Warm Up: 2 Rds of 7HSPU/14 Air Squats/ 21 Sit ups + 500m row 5:47
Worked on Bar MUs for 7 minutes.. not even close
For time 75 Strict Pull ups – 45Rxed
3 RFT of 12 HPC 95lbs/ 12 Bar facing Burpees – 7:11 rx
Pull-ups was harder than I thought no money accepted also learned 2 valuable things today
1. If you not sure ask.
something told me before I started my strict pull-ups to ask coach d if they were right first that way I wouldn’t have wasted energy getting no rep for the first 20
2. Sometimes I have to tell myself f*** the time I finished with 6min left should have pushed myself to do the rx weight instead of worrying about time how else do I expect to get better
” we don’t use machines we make them”
Eddie- when you start to get better, you do have to tell yourself sometimes “f%&K the time”…who cares if you are the last one to finish if you know you are going Rx (as long as it’s in the time cap…Iz usually gives a time cap b/c he believes that time is sufficient for the work that needs to be completed). It all really depends on what you are looking to gain…speed or strength for whatever the workout is. It’s hard sometimes determining the weight you wanna move during a wod….
Weight moved will always outscore time to complete as you’re working toward RX’d numbers.
If you think you might be capable of moving 10lbs more, go get those 5lb plates. If it doesn’t work out and you get bogged down, you can always pull them off part way and continue the WOD.
Regardless, those 10:28 & 6:15 numbers are legit. Would still have been scary to see the time you completed that RX’d.
I also agree Eddie, I would prefer that you get all 3 rds completed at a moderate weight then 1 rounds completed as Rx..
completely agree. if your form is tight, go for rx and finish within the time cap rather than finishing first. only way to get used to putting that weight up. Had that experience with the 800m run, 30 squat clean, 800m run WOD. It got lonely out there during that last run when everyone else was already done but it felt great to push myself past what I thought I could lift 30 times.
Man do I suck at strict pull ups. I hate seeing them in 5’s or 10’s and most definitely in 75’s. I tried to keep myself as strict as possible knowing I need the work and was only able to get through 52 of them. And I am sure I will have crab arms tomorrow and Thursday. At least the couplet at the end was a little more in my wheelhouse.
I impressed even myself today and Marcos owes me $20 or just a burger dinner 😉 I got 75 strict pull ups in 11:11 Rx.
Open bar- tested my 1RM
Snatch- 110/115/120/125# PR/130 (F) I caught it 4 x’s but just couldn’t stabilize and stand up (Mike and Tammy are my witness to that). It’s close, I can f#ckin taste it! I want it real bad! I’m comin for you body weight (as I eat a pop tart for recovery)…
Squat- I did this in like 10 minutes b/c the snatch was way more important so didn’d do great, but did it
175/185/195/205/215# PR Stopped after that
Fun class today.
Excellent on the pr’s.
Marcos, she didn’t record it. You said it had to be recorded in order to win the money.
Great job Tina 😀
Sometimes we get too caught up on rx. Just because there is a 15 minute time cap does not mean you have to take 15 minutes. You should use a weight that works for you that day. If your technique isn’t great in a particular lift, then it isn’t smart to add more weight. It’s better to use a load that challenges you but not one that has you waiting minutes before you can grab the bar again. I feel you chose the wait wisely today, Eddie. Nothing to feel bad about not rx-ing. Here’s how I look at it, if you finished before everyone and are not laid out on the ground recovering you went to easy on yourself. On the other hand if you went too heavy that you constantly finish at or before time cap the load movement needs some scaling so that you can elicit a metabolic response. Which is what you want most of the time when we do stuff for time.
So if I hear you what you’re saying is we need to do Rx+