Regionals 12.4

I did a Games WOD yesterday, and a Regional WOD today!

50 back squats 135#

40 pullups
30 shoulder to overhead 135#
50 front squats 85#
40 pullups
30 shoulder to overhead 85#
50 overhead squats 65#
40 pullups
30 shoulder to overhead 65#
*must use same bar and change weights without help

This WOD scared me a bit - going into it. It was awful, but not as bad as I thought. I was a bit surprised that I started to cramp a bit

I didn't make it under the Regional time cap, but I actually did better than some of the competitors at Regionals.

Games WOD - Track Triplet

This is one of the WODs from the 2012 Games.

3rft:
8 split snatches 115#
7 bar muscle-ups
400m run

I didn't get under the Games time cap, but didn't too to shabby - if I say so myself.

To see the WOD, skip past the "ball toss"

Regular Grip Deadlifts / Strict Press / Run

4 rds of:

5 Regular grip deadlift
5 strict press
400m run*

*The lifts are for load, the run is for time. When doing the deadlift, you may not use a switch grip, or hook grip.

I got the idea of doing regular grip deadlifts from Pat Sherwood. They were quite a bit harder than I thought they would be. I also went too quickly with the press and burnt out after the second round. I like the idea of this WOD, and my tinker with it again.

Wall Ball / Pullups / Double Unders

I'm still on this Mainsite kick. I may be getting lazy... Haha!

50-35-20 reps of: 

Wall balls
Pull-ups
Double-unders

This one destroyed me!

Tire Tabata

For my second WOD of the day, I wanted to do some strongman work. A couple guys wanted to do a WOD, so we put this together:

8 rd "Tabata" (20 seconds on, 10 seconds off) of:

Tire deadlifts
Tire flip and hop-through
Sledge hammer swing*

*Move to the next exercise after 8 rounds

It wasn't too bad, but I think I ruined one of my favorite shirts.

Lift Complex

A few guys wanted me to run them through a quick WOD. I didn't have a TON of equipment, but I managed to put this together:

5 rft of:

5 deadlift 95#
5 hang clean 95#
5 push press 95#
5 overhead squat 95# *
*5 penalty burpee for every break per round

I've done this with heaver weights, and would have probably gone 30-50# heavier if I were to do it again.

Filthy 50 Revisited

This was a Mainsite a couple weeks ago. I wanted to do it, but I didn't get around to it until today.

50 Box jumps 24"
50 Jumping pullups
50 KB swings 1p
50 Walking Lunge Steps
50 K2E
50 Push Press 45#
50 Back Extensions
50 Wall Ball shots 20#
50 Burpess
50 Double Unders

I did this a few months ago. It was (and still is) awful. But I PR'd by 2+ minutes!

Mainsite Full of Squats

It was a Mainsite kind of day today

Overhead squat 1-1-1-1-1

Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1*

*Try to increase load EVERY lift

 This thrashed my legs and hip flexors... but I PR'd on all three!

Run and two Couplets

I wanted a longer WOD, but I wanted to stick to couplets.

400m run:

3 rounds 21-15-9 of:
Wall ball
Knees to elbow

400m run:

3 rounds 21-15-9 of:
Deadlift 225#
Situps

400m run

I've done WODs like this several times. I like them because you have to train you mind to not allow your body to fizzle out after the first couplet. I picked these movements to hammer my midline - and it worked.

15 Rds of Front Squats

15 Rounds for load (RFL):

Power clean followed immediately by five front squats.
*Start light and add weight.


I got my inspiration for this WOD from Mainsite today. I would have done this WOD with snatches and overhead squats, but I did Isabel earlier today.

I liked this one. I was blasting Bob Dylan and Dave Matthews, which is fast becoming my music of choice whilst lifting. At the end of the WOD, my legs were completely toast, so I wasn't surprised that I didn't get a new 5rm. It actually turned a crappy Crossfit day into a good one.

Isabel

"Isabel"

30 Snatches 135#

For time

I didn't PR on this today. It actually really kinda ruined my Crossfit day.

Ryan

Hero WOD Saturday!

"Ryan"

5rft

7 Muscle-ups
21 Burpees


Looks Looked easy on paper...

Stolen from Pat Sherwood

I took this one from Pat Sherwood.

EMOM 20 minutes
3 power cleans 185# (odd minutes)
5 strict press 115# (even minutes)


This was different because the goal is to finish, not to score by load or time, it was just to get done. It as a bit weird, but I may do more like this. 

Power Snatch / Box Jumps

After establishing a power snatch 1rm and box jump height max:
3 rd AMRAP (2 minutes work, 1 minute rest) of:

Power snatch 70% 1rm
Box jump 70% height max

This was a good one! I was toast after - the good thing is that I didn't smash my shin this time!

Lest you forget - this is what my shin looked like last time I did this.

Bar Muscle-Ups / Pullups

I've had the idea for a WOD like this for a few weeks. I decided to let the rips in my hands heal before I did it though.

5 rounds, not timed*
3 bar muscle-ups
5 strict pullups
Max rep pullups

*round is terminated when you fall off the bar. Score = total reps

I liked this one. My hands held up pretty well. I did, however, rush the fourth round, and slipped off the bar. I'll revisit this one.

Front Squat x7

For my second WOD of the day, I wanted to do some skill work as well as a lift

Tire "Sled Pull" 4 x 25 yards (Not for time) 150#

then

4 attempts at max rep double under

then

Front Squat
7-7-7

I never did a seven rep max on front squat, so I really had no idea where to start. If I were to do it again, I would have based my attempts around my five rep max.

Mainsite Hang Cleans / Burpees

Quick and dirty

3 RFT:

15 Hang Cleans 135#
15 Burpees

I liked it. I think the burpee challenge made this WOD much easier

Randy

I did this WOD a few months ago, but decided to revisit it.

Randy
75 Power Snatch 75#

For time

I did almost a minute better than I did in Feburary. My arms were on FIRE!

A Different Kind of Mainsite

I've been on a Mainsite kick lately. I decided to try this one out.

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:

30 Jump and touch
185 pound Deadlift, 20 reps
10 Handstand push-ups

This one was surprisingly rough. I felt like I was going to throw up after the second round of jumps.

"Death By" Twice

The evil genius in me came out for this little "gem"

Death by Box Jump / Wall Ball

EMOM* perform one exercise, alternating:

Box jump 30"
Wall Ball 20# 10'

*Add a rep every round (1 box, 2 WB, 3 box...etc) until you can't perform the required amount of reps within 1 minute. At that point, finish the exercise, and move onto the next round (e.g., 21 box (f), 22 WB...). Stay on that exercise until you can't perform the required amount of reps within 1 minute.

This was especially rough. "Death By" WODs are tough, but this time, you actually die twice.

I will revisit this!