WOD 2/21/14
8 Minutes of Shoulder/Hip/Back/Ankle Mobility
A- WU- 6 Minute AMRAP of: Max Continuous Double Unders/10 UB WallBall (20/14-10′)
B- Power Clean + Jerk- 10 Minutes To A Heavy Single
C- Tambot= For Time: 10 Power Clean + Jerk (135/95)/5 Rounds of Cindy/8 Power Clean + Jerk/4 Rounds of Cindy/6 Power Clean + Jerk/3 Rounds of Cindy/4 Power Clean + Jerk/2 Rounds of Cindy/2 Power Clean + Jerk/1 Round of Cindy
Tambot looks like a new main sight wod
http://youtu.be/3eGgWEr-Vv8
Must watch if your a fan of fitness. And Tambot is an excellent WOD. My advice is pace it and go unbroken. 🙂
Ok D now I wanna sign up for the open.
Im glad I wasn’t the only one that got pumped after watching that video.
^The above comment was by me not Tina.
“Want to” or ” going to”?
C’mon Son!
big difference!
Is this Tina? Or Dariel? Now I will always wonder when I read the comments.
A good thing my lacrosse balls came in the mail today!
Look at Sarah’s form in this pic! Get it, girl!
Word, Sara you look great! Yellow is my new favorite color 🙂
I owe you guys 150 air squats after willfully ignoring that we were supposed to do 15 every round of Cindy – not 5. Still, this morning hilighted everything I suck at at Crossfit – Double Unders, Pullups, and Pushups. Can’t wait to RX it.
I want to hear nothing but the “Tambot” song for this workout tonight.
Tambot! Tambot! Tambot!
Sing it Dariel!! You should have put it on for me 🙁
Floor Press 1RM 295 (20 #PR)
Close grip floor press plus 80lbs in chains for a 8 rep max- 155+80=235
Incline DB tate press 3*10 reps @35/45/45
Decline KB Skull crushers 3*10 reps@35/44/44 each arm
Band Pull aparts 3*30 @green small
Incline bamboo bar bench press 3*20 @93lbs
Standing Band Crunches 3*50 @green
2k Row – 7:41
Band tricep extension 100 @blue mini
OK I am Registered for the Open – I am gonna kill you guys!!!! Only because I found my pull ups – they were lost somewhere in Jamica
Warm up – PVC Snatch Drills
Snatch – 3/3 @28k 3@32k/34k/36k 3/3@38k
Power Clean And Jerk – 3/3@38k 3@41k/43k/46k 3/3@49k
Oly Squat – 5@115lbs 5/5@125 3/3@135/145 3/3@150lbs
Tambot – 27:05 @75lbs (the real RX) as it was originally prescribed. 3 Min PR for me 🙂
wait..when did you go to Jamaica? And Cory this is the “real” Tina.
Damn..so 95# is Rx+??
Congrats Tammy and I totally forgot about the song. Tina 95 is Rx+
Nice going on signing up for the “Open” Tammy. Way to step up!
Anyone else would like to follow her lead?
(Yes, I’m talking to YOU!)
Agreed- Can’t wait to do the workouts with you! Now if we could just get Miss Keim to follow suit. Yes, Caroline I’m talking to you!
WU- 6 Minute AMRAP of: Max Continuous Double Unders/10 UB WallBall (20/14-10′)- 157 DU/50 Wall Ball (14#)
B- Power Clean + Jerk- 145# PR (Split Jerk) Finally!!
C- Tambot= For Time: 10 Power Clean + Jerk (135/95)/5 Rounds of Cindy/8 Power Clean + Jerk/4 Rounds of Cindy/6 Power Clean + Jerk/3 Rounds of Cindy/4 Power Clean + Jerk/2 Rounds of Cindy/2 Power Clean + Jerk/1 Round of Cindy- 21:23 Rx+
*Only did this at 95# bc Drea set the bar high- but girl you HAVE TO STOP DEADLIFTING!! You are holding yourself back!
Nice work Tina that is beast mode
Man D, you should have seen Tina. This was her WOD for sure. Flawless & fast.
Good work Tina, don’t forget to give Iz a big hug for this one.
A: 50 DU / 10 WB / 75 DU / 10 WB / 75 DU / 10 WB
B: PCln + Split Jerk – 40k / 60k / 70k / 80 / 90 / 95(209#)
C: Tambot – 25:16 @ 135#
If anyone has seen an Again Faster black jump rope bag with rope please let me know. Jake is missing and I want him back ;-(
You did so many du I started to think you did a different warm up
What a wonderful day. Friday night in the box – can’t beat it.
WU: 6 min AMRAP: 4Rds – 258 total DU’s (1st rd got 199 unbroken PR – stoked and oh so close to that elusive 200)
B: Power Clean & Jerk: 1 @ 45k/65k/85k/95k(209#) PR finally, had failed at this weight the last 3 times
C: Tambot: 25:49 Rx (worked at 135# still not sure if that is scaled up or the standard weight)
Awesome WOD. Sad I wasn’t allowed in the picture because I was too sweaty 🙁 lol
7:00 with the ladies. I count myself a lucky man.
A) 6min AMRAP unbroken DU / 10 Wallball – 197 & 50 WB – first three rounds were 20 each, not sure what happened there.
B) PWC&PWJ 1 rep – 45/95/135/165/175/185(f) – that would tie my best split jerk, I’m ok with it
C) Tambot – 24:35 RX – a minute slower than last time but also 40lbs heavier on the C&J.
All around happy day.
What a lovely Friday night at the box and a great dinner after with Caroline, Janessa, and Dan.
A) 6min AMRAP unbroken DU / 10 Wallball
B) Power Clean and Jerk – that 95 just wasnt going to happen – another day
45/65/75/85/90/95F/95F
C) Tambot – 25:17 at 65# – hard to tell if its an improvement because I did jumping pullups last time and banded today
All around happy day.
I just saw more people signed up for the Open- Cory and Josh! Ok, Smanik…you’re next! And Shara- I really think you’d have fun! 5 days left…..
This warm up was gnarly! I have DUs but started fall apart after 20 or so each time. Open to tips or advice next time we do them.
Got to my max clean and jerk (85) but failed at 90.
Had to adjust my weight mid Tambot (65 to 55) and used a 1inch band on PUs. 27:42. This workout is one that seems to bring everyone together – just like the original Tambot! Fun times with Shara and Caroline post WOD.
2/23/13
A- WU- 100 Double Unders= 56 Seconds + 5 Each Multi Planar Lunges
B- Snatch- WU- 5@20/3@45 + WS- 3/3@56=70 + 3@60=75/64=80/67kg=83%
C- Clean & Jerk- 3/3@70=70 + 3@75=75/80=80/83kg=83%
D- Squat- WU- 5@45/135 + WS- 5@185=60 + 5/5@200=65 + 3@215=70/235=75/= + 3/3@250lb=80%
E- RDL- WU- 8@45/95/135 + WS- 8@185/185/185/185lb
F- Press- WU- 3@45/75/95 + 3@115/115/115lb