WOD 8/19/13
5 Minutes of Shoulder/Hip/Back Mobility
A- WU- 200M Run @ 90%/25 Barbell Thruster (45#) -5 Minute Cap
B- Power Jerk- 10 Minutes To A Heavy Double + 2 EMOM @ 80% of above for 6 Minutes
C- Squat Clean- 10 Minutes To A Heavy Single + 1 Every 45 Seconds @ 85% for 10 Rounds
D- 30/20/10 RFT of: Double Unders/Ball Slam (20/15) -10 Minute Cap
A: WU: 200M Run @ 90%/25 Barbell Thruster (45#): 1:42
B: Power Jerk: 10 Minutes To A Heavy Double + 2 EMOM @ 80% of above for 6 Minutes: Double @ 135 lbs, 2 EMOM @ 105
C: Squat Clean: 10 Minutes To A Heavy Single + 1 Every 45 Seconds @ 85% for 10 Rounds: Single @ 145, E45 @ 115
D: 30/20/10 RFT of: Double Unders/Ball Slam (20/15): 3:11
The last event of the Subway Series is announced, come out to support us one last time this one will be at Crossfit LIC, heat times coming soon 🙂
“Cindy in the Boat”
For Time (20 minute cap) –
5 rounds of:
5 Pull-Ups (chest-over/chin-over)
10 Hand Release Push-Ups
15 Hang Squat Cleans (95/65)
-then-
Row 2K.
I’m also working on finding a place to eat nearby after the comp. Once its all figured out I’ll post the deets!
Congratulations to you and to Sarah on those high placings! Freaking awesome, were you surprised by how well you stacked up to the competition? Congrats to all ya’ll who competed, wish I could have cheered you on last weekend, I was all work and no play, booooooo.
Aww thanks OAK. Really appreciate that! There was a fair amount of strong competition there so I pretty much went balls out. haha I think we all undrestimate our abilities from time to time, It was nice to push the envelope both mentally and physically and I’m proud of not only myself but the others who competed. It was tough, coming from wall balls to box jumps was hell…not gonna lie. But pain is only temporary and you have to dig deep inside and fight the urge to give up!!
And today, I can barely walk. I look like I have a bag of shit in my pants hahaha.
my poor legs 🙁 But it was totes worth it.
-S
*fight the urge to NOT give up*
SHEREDIA!!!! That sounds hot – swing by the box tonight.
hahaha cory!!! i’ll definetly try to swing by tonight…work has been cray! miss ya buddy:-)
I used to think Sheredia was another person at the box for the longest time!
Me too!!! I used to say, man, this Sheredia is really good but I have no idea who it is! HA!
Thanks Oak! I was definitely a little surprised to be honest. You should totes try to stop by next weekend for the CF LIC one!
Totally! I wanted to be there to yell you on last week, but…work. Blah. Fo’ sho’ next week. Prep well gals!
Great times, everyone who came out yesterday. And special thanks to the people who contributed to my “busted by the buzzkill patrol” fund.
Welcome to the club brother.
I owe you 5 bucks.
What a bummer…
Pffft. Donations offset the cost of the ticket within about 2 minutes. You moral support was more than sufficient.
5 Minutes of Shoulder/Hip/Back Mobility
A- WU- 200M Run @ 90%/25 Barbell Thruster (45#) -5 Minute Cap: Crushed the 5 min cap by wrapping in 1:51.
B- Power Jerk- 10 Minutes To A Heavy Double + 2 EMOM @ 80% of above for 6 Minutes:
135-145-155-165-170 progression then reps at 145
C- Squat Clean- 10 Minutes To A Heavy Single + 1 Every 45 Seconds @ 85% for 10 Rounds:
155-155-165-175- failed at 185 then reps at 150
D- 30/20/10 RFT of: Double Unders/Ball Slam (20/15) -10 Minute Cap DU tried to kill me, time to get a real rope: 6:30 to completion.
According to my high tech scale while my weight has been stagnant I’ve drop 3% of my bodyfat and gained 2% more muscle since starting crossfit.
WU – 25 Thrusters @ 75# / 200m Run / 25 Bar Burpees – 3:33
Hang Power Snatch – 75/95/115/130(90%) then 1/1/1/1/1 @ 130
Power Jerk – 135/165/185/195/205(f) then (2) EMOM 6min @ 155
Power Clean – 155/185/205/225
Did 3:10 on the metcon hold up so far?
Sorry to kill your time, but a bunch of people got faster times…
Good job with your time today. You made me push it. Tom and I raced to the finish and ended Dariel 2:18, Tom 2:22.
A- WU- 200M Run @ 90%/25 Barbell Thruster (45#) -5 Minute Cap 2:05
B- Power Jerk- 10 Minutes To A Heavy Double (120#/125 (1)(2F) + 2 EMOM @ 100# of above for 6 Minutes
C- Squat Clean- 10 Minutes To A Heavy Single (125#)+ 1 Every 45 Seconds @ 105# for 10 Rounds
D- 30/20/10 RFT of: Double Unders/Ball Slam (20/15) -10 Minute Cap 2:43Rx
I expected that. With such star talent, it couldn’t hold up.
A. 1:35rx
B. Bar/95/115/145/165/175, reps @ 145
C. Bar/95/115/145/165/175, reps @ 150, I was on my own planet today, doing hang squat cleans while the WOD called for straight squat cleans. I better lay off the kool-aid at lunch…
D. 4:15rx
You guys are hilarious tonight. I know I missed the girls heats but I’m so proud of Marina, Tina, Sarah and Victoria. It takes a lot of guts just to register for a competitive event. Great way to represent the team ladies. Only a preview to what’s coming on Saturday.
This is your WOD coming up. I would focus all my energy on locking out the knees on the push ups -‘squeeze your but and keep your tummy tight. The pulls ups are easy, so don’t loose points on the push ups. The cleans are baby stuff UNBROKEN!
2k should be at or around 8 minutes. Good luck guys
Good day today.
A) 200m run / 25 thrusters @ 45lbs – 1:34
B) power jerks – 45/95/115/135/145 – 6×2 @ 115
C) squat clean – 45/95/115/135/145/155 – 10×1 @ 135
D) 30/20/10 DU & ball slam @ 20lbs – 2:32
Very happy with this, even though I tweaked my back a bit…