WOD 3/13/14
8 Minutes Lat/OH/Shoulder/Hip Mobility
A- WU- 2 Rounds of 30 Seconds Each: Hollow Rock/Superman Rock/Ring Rows + 3 Minute Max Calorie Row
B- Weighted Ring Dip- 10 Minutes To A Heavy Single
C- Rope Climb- 5 Minutes of Advanced Practice + 1 Advanced Rope Climb Every 60-90 Seconds for 10 Rounds (10-15 Minutes)
Notes: Advanced = advanced for you- weighted/legless/scissors/Spanish/Russian/All the way up.
D- Clean + Shoulder To OH- 5-8 minutes WU to working weight + Open Sectionals WOD 11.3= 6 Minute AMRAP of: Clean + Shoulder To OH (165/110)
Notes: 1 Point for Clean/1 Point for Shoulder to OH/1 Rep= Full Squat Clean + Press,Push Press,Power Jerk,Split Jerk/Score= Total number of points
11.3 is only a 5 minute AMRAP
8 Minutes Lat/OH/Shoulder/Hip Mobility- Check
A- WU- 2 Rounds of 30 Seconds Each: Hollow Rock/Superman Rock/Ring Rows + 3 Minute Max Calorie Row- check
B- Weighted Ring Dip- 10 Minutes To A Heavy Single- used dumbells- 35, 45, 55 then just worked in 6 sets of 5 to try and build volume.
C- Rope Climb- 5 Minutes of Advanced Practice + 1 Advanced Rope Climb Every 60-90 Seconds for 10 Rounds (10-15 Minutes)- used feet to climb and came down not using feet, about as advanced as I could get.
Notes: Advanced = advanced for you- weighted/legless/scissors/Spanish/Russian/All the way up.
D- Clean + Shoulder To OH- 5-8 minutes WU to working weight + Open Sectionals WOD 11.3= 6 Minute AMRAP of: Clean + Shoulder To OH (165/110)- I warmed up to rxed weight and then did the SOD at 135# I got 29 clean and Jerks in 6 minutes. pretty close to my Grace time and 1 rep short. total of 58 points
Miss Windish, I love that name. Have fun in Buffallo. You are a hell of a coach and the 6 am crew will miss you.
A- WU- 2 Rounds of 30 Seconds Each: Hollow Rock/Superman Rock/Ring Rows + 3 Minute Max Calorie Row
50 even on the row. Does that sound right?
B- Weighted Ring Dip- 10 Minutes To A Heavy Single
bodyweight/25/35/45/49
C- Rope Climb- 5 Minutes of Advanced Practice + 1 Advanced Rope Climb Every 60-90 Seconds for 10 Rounds (10-15 Minutes)
Worked on spanish/scissor form, trying to get past my usual “however works” approach. Had to scale back to from-the-floor on one.
D- Clean + Shoulder To OH- 5-8 minutes WU to working weight + Open Sectionals WOD 11.3= 6 Minute AMRAP of: Clean + Shoulder To OH (165/110)
40 points @ 95# – too many rests, less than awesome jerk form.
Mike you did 60 because I did 54 and you def did more than I did
Some rope climbing technique tips from Jason Khalipa, CrossFit games athlete. http://youtu.be/AD0uO7JGdZU
I watched that same video this morning while I drank my coffee, I love him 🙂
Snatch – 3@29k 3/3@32k 3@34k/36k 2@38k/41k
Clean & Jerk 3@36k/37k/40k 2@43k/46k/49k 1@52k/55k/58FFF
Oly Squat – 4@100/110/120 3@135lbs/145/155 2@ 165/175lbs 1@185/195PR 🙂
Lots of good things happening this AM in classes but wanted to give a shout out to Alex for getting his first legit rope climb using awesome technique!
EVERYTHING CAN STOP ME NOW
A- WU- 2 Rounds of 30 Seconds Each: Hollow Rock/Superman Rock/Ring Rows + 3 Minute Max Calorie Row: 57 cals
B- Weighted Ring Dip- 1 @ BW/12k/16k/20k/24k
C- Rope Climb- Didn’t really count how many but worked on Scissor
D- Open Sectionals WOD 11.3= 6 Minute AMRAP of: Clean + Shoulder To OH (165/110): 16 Reps/32 points Rx – did squat cleans and power jerks
Awesome job Anthony, Marcos, and Adam you guys killed it. Vote for doing it again next week…….just sayin
Awesome evening. Way to step it up Adam, Anthony, Marcos. Inspiring stuff all around.
7:00pm
A) 3min Row/cal – 70 even
B) Weighted Dip 1rep – 25/44/53/70
C) rope climbs, did a few legless
D) 6min AMRAP – C&J@165 – 14
Thanks to everyone who came out to watch the open wod 14.3 and support coach marcos, coach anthony, and myself. The 718 community/family is awesome and has had huge impact on me over the past 6 months.
Tonight was alot of fun and hope to continue this routine for the next 2 weeks. 14.3 was very tough… but fair. Marcos and anthony….u guys killed it!!
I gotta give a huge shout out to:
-Tina for her judging and coaching me through this. Thanks alot tina…i know it was tough standing there in cold. I appreciate the help.
-Vinny….ur the man! I appreciate you helping me with the plates and thanks for ur words of encouragement.
Shara…thanks so much for walking over and cheering me on. You really helped me push myself when it started to get really tough.
Tammy…the toughest coach i know 🙂 you always push me and make me give it my all. I love when u get in my face and make me do 1 more rep…i never question my performance or effort when u coach me. Those last few reps i owe to you. Thanks coach.
And thanks to everyone else who came out to show support. You’re all awesome!
14.3 —– 96 reps *rx
That’s a Big number Adam! Thanks for your kinds words, I am only great cause you inspire me to do so. Xo
You guys all did well, so impressive!
Had a lot of fun tonight. Thanks for coming out guys.
Adam- you did awesome! You stayed consistent and kept moving, your rest was kept to a minimum. Be proud of that score because every rep looked great!
Due to my awesome judging- I barely got to check anyone else out- but I’m pretty sure Anthony and Marcos killed it as well.
Great energy and an even better night! This was a brilliant idea Tam!
Proud of you Adam, all you guys did a great job tonight!
In case anyone missed it because it was said quickly…I just noticed on the announcement video that you should record the time you finish each round…the faster time on the last completed round is a tiebreaker on the leaderboard
good catch Matt! They did this last year too for 13.1
That’s a bummer..I hope everyone plans on doing it again- ugh!