WOD 4/22/14
8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility
A- 3 Minutes of: Max Reps Double or Triple Unders
B- 3 Minutes Practice Rope Climb + RJ= 5 RFT of: 800M Run/5 Rope Climb/50 Push Up
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A: 3 Minutes of: Max Reps Double or Triple Unders: 110 DU’s
B: RJ = 5 RFT of: 800M Run/5 Rope Climb/50 Push Up: 38:40 for 4 rounds Rx.
Happy 3 year CF718 anniversary to me. Fitting today I became the 4sq mayor again. Bow down son!
Congratulations CT. I am honored that you have stuck with the program for so long and are still making progress. All hale the Mayor of CrossFit 718. 🙂
Thanks Coach! It’s an honor to be a part of this family you and Tammyli have created.
Courtsey – Courtsey
Thanks Chris!
conjugate
B – 15 min to 1RM sumo DL: 135/185/215/245/275/305F/305F
big jump was a strategic error
C – 3×8 stiff legged sumo DL @ 75% = 205
D – 20×3 ghd back extensions superset with 20×3 russian KBS – banded the first 1.5 sets of GHD / first 2 sets of KBS were banded with white KB, last set unbanded with yellow KB
E – 3 rounds of 1 minute weighted plank @ 45#: unbroken, unbroken, very broken
multiple rope burns and a partially numb left arm indicate that i still have a way to go with my rope climb “technique.”
…another way to look at it is that i actually did about 10 correct, a handful of legless, and 6 half-legless/half-mutant leg wrap flail climbs along with who knows how many jump-flail-give up in disgust attempts in 3 rounds–which is really RX+ if you think about it.
http://i.imgur.com/ViJpcLU.gif
3 rounds Plus an 800m jog. in 40 minutes. I am pretty sure the guy in that clip would have finished the WOD sub 30.
Sub 20 for sure. That’s Captain America. Lol.
Anyone interested in coming to Mayhem in the Meadowlands (Andrea and myself will be competing in a team of 3 ladies) next Saturday May 3rd- tickets will be sold at the door- it’s $20..which is kinda bullshit. But hopefully it will be a fun day and you’ll be glad you spent $20 to come watch us!
http://www.mayheminthemeadowlands.com
I’m in
You have to come! You would be unboyfriended..haha!
Not my favorite WOD that is for sure. The little quit voice was with me big time.
RJ – Finished 4rds in about 38min, was 15 push ups into rd 5 at 45min cut off and finished this one out at 47:10rx. Although my push ups are so weak I have a hard time even calling that rx. Onwards and Upwards…..
Open Bar- did a little prep for Mayhem
1000m Row- 4:19
Bench press- 1 RM 140#
2 min max reps each/1 min rest btwn
Back squats (95#)- 40
Bench press (95#)- 25
Pull ups- 35
Burpees- 31
3x200m Sandbag carry (70#) somewhere btwn 1:30-2 min per round
RJ- That just plain ole sucked and I was getting major chaff on runs and rope climbs so had to put the sweats on! Got 4 rounds+800m+5 rope climbs+5 push ups in 45 minutes. I scaled my pushups to 25 per round on DB (my wrist isn’t the best, so I didn’t see a reason to make it worse)..I might have been honoring a hero, but I’m no hero! Do the work I can.
Good job to everyone that did this WOD today!
RJ – 38:47 RX
Had quite a few finishers at 6:00, including some who kept working beyond the 45min mark to get it done. Was great to see so many people push through.
Week 4 day 2
2 – 800m runs NFT
Clean & Split jerk # reps @ 35k/40k/43k 2 reps @ 45k/45k/45k 1 rep @ 55k/55k/55k
OHS 3/3/3/3/3 @ 45k
Worked on some butterfly kipping pull ups and HSPU
10/10/10 GHD Sit ups
Oh RJ – you gave me lots of time to practice rope climbs.
4 rounds in 42 minutes with 10 rope attempt to get my feet in place on the rope each round. A few successful attempts! Thanks Tammy for your help and cheering me on
Lol @ Alex. Thanks a lot Tammy for modifying the warm-up and wod so me and Janessa could take part despite gimp statuses.
Heheheheh. Good job ladies.
Gimp WOD 4-eva! It was still a rough one even with modifications. battle ropes+rowing+rope climbs+pushups = spaghetti arms.