WOD 4/29/14
8 Minutes of Wrist/Ankle/Back/Shoulder/Hip Mobility
A- WU- 3 Minutes Practice Double or Triple Unders + 3 RNFT of: 10 Each PVC Clean (Jerk) Grip OHS/Front Racked Sots Press/OH Duck Walk (5 paces forward/5 paces backward)/RDL
B- Klokov Barbell Complex- 1 DeadLift/1 Squat Clean/1 Front Squat/1 Push Press/1 Split Jerk (HBD); 90 Seconds-3 Minute Rest Between Efforts -18 Minute Cap
Notes: The big limitation on this complex is the Push Press, so go as heavy as possible but make sure that you are (loosely) basing your attempts off of your Push Press 1 rep max/Check out this-> video of Dmitry Klokov performing one round of his complex at 451 pounds (205KG).
C- 15 Minute AMRAP of: 200M Run/12 HRPU/21 Ab-Mat Sit Up
*D- Hand Stand Hold- Accumulate 3 Minutes under tension
*=If Time Permits
main site finally brought this back. Here is one of the elite games athletes doing a brutal wod. http://media.crossfit.com/awset/CrossFit_140429Chipper_WesPiatt3_535ee75397f03_SD.mp4
the guy in the triple under video has some serious hops.
I had my very first competition yesterday. I am very blessed that I did not get hurt and kept my form in tact. It was a good exposure for me not only to access my weaknesses but to get me even to foucus more on competition. In the end I am prettey pleased with my performance. I came in 18th I believe after the final event ( I may be wrong) out of 34 people. Repped 718 hard and had a good time. There’s a few things I am going to do different next time when I compete to prepare myself more to train the right modalities. Here are my stats for the events:
First event: got up to the 2nd to last deadlift which was 300 or 275 (again I could be wrong) tie breaker: 20 burpees on plate
Second event: bench press: 13 reps at 175( my weakness got to really work at a lower Weight high repetitions to work on my muscular endurance.
Third event: tire flip: 25 flips total Tiebreaker:11 tire jumps( tried to tire jump but couldn’t my legs felt like jello so I stepped up)
Fourth event: stone 2 shoulder and shoulder to overhead: got to the last stone with 2:45 left on the clock ( stayed calm, I could have moved faster I think) 12 reps 115 stone. stones were:85,95,115
Final event: 5 front squats, Viper keg press: 6 rounds total. Missed a couple of reps but it wasn’t bad for not practicing the movements. I think I could have got more rounds if I would have stayed unbroken I Was moving a little to slow paced it too much.
I wanna give a shout out to Tina, Dariel, Marcos, Andrea, Coach Iz, Coach Tammy and the whole 718 team for support looking to get better and I hope I will make it on that regional floor one day to rep 718. Thanks god bless #Eat big, Lift heavy.
So proud of you Patrick. Takes big balls to sign up for a competition and you did great.
Great way to represent 718.
I would also like to thank Coach D, Andrea, Coach Marcis and Tina for showing love and support for Patrick.
One Love
Congrats Pat!!! ur a BEAST
Nice work Pat. I had a great time watching to throw down.
You looked great throughout the whole event Patty- no lame reps like others- you kept it solid and your form was amazing. Never get sloppy in sacrifice for winning- because it just doesn’t pay!
7am glengarry glen ross workshop
B- 12min to 1RM box squat – 45/115/145/175/195PR/215PR/225PR – Still not sure i’ve hit a true 1RM on this, box squat has outstripped back squat quite a bit but the box is limiting ROM quite a bit
C- Seated good mornings – 3×8 @ 95/115/115 – these felt good
D- Weighted bridges @ 3×8 @ 185/205/215
E- banded pistols 3×20/leg – started with the thin band, switched to thick for the last 2 sets. these felt awkward.
Brutal wod today.
The seven
For time
7 hspu
7 thruster (45)
7 toes to bar
7 deadlift (245)
7 burpees
7 USA KBS @70
7 pull ups
30:14
The real wod as rx has k2e instead of t2b and 135lb thruster instead of 45lbs but at this point I can only wish to do that weight.
damn- have always wanted to do the seven!
Good day today – nice working with all the boys at 9am!
Warm up – 3 minutes TU practice – I got 1 !!!!! + PVC work
Klokov – 75/85/95/105/110/115 – push press PR!!
15 minute AMRAP of 200m run/12 push ups/21 Sit ups – 5+200+12+2
Barbell complex- 120# (I did 125# and then 130# and asked “did I just jerk that?” And Cory proceeded to tell me “yeah, the last 2” with no hesitation of course, so I guess that makes it a firm 120#). Thanks for keeping me legit Cory!
15 min amrap
200m run/12 KBS (35#)/21 ab mat sit ups- 6 rounds flat in hail and gale force winds
Haha! Consolation prize – both jerks were really good! 😉
Complex – 95 / 135 / 155 / 165 / 175 / 185 (fx2) was all over the place with the push press @ 185.
AMRAP – 7rds
Complex- 95/105/115/125/135/145/155/165/175fail
AMRAP SUB ROW 200m- 7 rounds
A) WU 3 Minutes Triple Unders practice & mobility
B) Klokov Barbell Complex- 1 DeadLift/1 Squat Clean/1 Front Squat/1 Push Press/1 Split Jerk – 75/95/115/135/145/155/165 – maybe there was 175 in my tank, be sure to give it a shot next time
C) 15 Minute AMRAP of: 200M Run/12 HRPU/21 Ab-Mat Sit Up – 7+200+6 RX – Tina inspired me, focused on legit situps throughout
D) 6round Tabata Hand Stand Hold w/ Greg – and to think six months ago I’d never even gotten inverted…