Tuesday, October 9, 2012

Wednesday 10.10.12

Smulligan

1.  5 RFT:
5-4-3-2-1 Rope Climbs, 15'
10-8-6-4-2 Hang Power Cleans, 225/155
15-12-9-6-3 Box Jumps, 30/24" - Games standards.
The first round is 5 Rope Climbs, 10 HPC and 15 BJs, the next round is 4-8-12 and so on.

2.  Tabata Stone Shoulders
Dudes:  135
Chicks: 95

Cheryl - 4:51

44 comments:

  1. Place one end of a barbell in a corner and load up the other end with 2-4 45# plates. Stand facing the corner and pick up the loaded end to shoulder height. Play with the weight so you are getting 4-6 reps per :20.

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  2. Can you give some guidance to how to scale the HPC if we can't do 225. Heavy as possible or should we scale weight to be able to do a certain number in a certain amount of time.

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  3. Is that a typo in the box jumps? Should it read 15-12-9-6-3? or do we get to do an extra round of only 3 box jumps to top things off at the end?

    Also, this is evil. Pure evil. Can God make a rock so heavy that even He can't lift it? Will anyone finish this workout in say under 30 mins?? Pumped for this one!

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  4. Joe I think you are right, box jumps end at 3.

    Ben, is this o-lifting cycle going to follow the same schedule? M-W, F&S?

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  5. This looks crazy!! Can't wait!!

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  6. Andrew - Yes. Thursdays and Sundays will continue to be rest days. If it changes I will let you know in advance.

    Joe - thanks for the heads up.

    Bubba - go really freakin heavy.

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  7. This is one of those wods that makes all the members ask the coach, "Did we do something to make you angry at us?"

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  8. 1. 20:19 rx
    2. 2,2,1,1,2,2,2,2 @142# - 14 total

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  9. 1. 21:32 @ 205 (my 1 rep HPC max)
    2. tomorrow

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  10. 1. 19:37 Rx
    2. #112 stone 3,3,2,2,3,3,3,4

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  11. 1. 21:32 w/185#
    2. 90# stone 2,2,2,2,2,3,3,4

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  12. Rx 19:39....bar with weight in the corner up to 2x45's

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  13. 1. 19:30 "rope was to short so i climbed seatet with arms only"

    (did the first 3 reps PC at 225 then scaled to 200 pounds)

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  14. 1. 13:52 as Rx
    2. practiced muscleups

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  15. 1. 12.17 as RX
    2. Will do later with class

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  16. WOW Cheryl-I aspire to be that fast!

    1.22:06
    2 Used 110lb Sanbag 2-2-2-2-2-2-2-2

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    Replies
    1. Haha! And I aspire to be faster at today's!!

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  17. Start off by saying, I felt very weak today. I've done a wod with 185# hpc, and it wasn't that bad. today, 185 was the heaviest I could go & I was doing singles.

    1. 26:03, subbed a towel pullup+kte for each rope climb. started 1st rd with 10 TOs+10kte but it was destroying my grip, and I felt it took too much away from the HPCs. HPCs at 185# & BJs at 30"

    2. Subbed bar in corner with 135# loaded on one side: 4,3,3,3,3,3,4,6

    3. Shortened version of BPS since I was running out of time.

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  18. Have no rope or stones, so I did yesterday's today
    1. Clean Pull (153,163,163)
    2. Power Clean (124,124)
    3. PC&J (124, 124)
    4. Black and Blue....T=13:45...Last time I did this 10:27. :-(

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  19. 25:59

    (had to do HPCL @ 215#. I got 225# but it was ugly and would've gotten unsafe so I cut back a little)

    Tabata stones:

    4/4/3/4/3/4/3/4=29

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  20. 1. 15:34 rx weight -our ropes are 11ft so not rx wod
    2. 4-5-4-4-4-3-4-4
    Fun day!

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  21. 1. 19:45 RX weight, 11 ft rope so I didn't jump at the beginning of each attempt. Also, haven't HPC more than 185 until today and surprised the hell out of myself completing this with 225 in a decent time!
    2. 114# stone, 3-4-4-4-4-4-4-4

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  22. 1. 18:02
    2. Sub w/ the bar in the corner thing, 3 45s but did it more for practice, felt very unsafe when I tried to do reps quickly, worked for about 7 or 8 minutes, probably 15-20not reps all together

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  23. 1. Proud but it wasn't easy! Those were singles so I mine as well have called it DL+HC lol 21:30 Rope climbs getting much more efficient as well! (J-technique versus full wrap)
    2. Tabata Stones- Consistenly 3 but we only have a 105# stone.

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  24. 14.26, quite pleased with myself. This was a lot of fun

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  25. 1. 19:08 @ 205
    2.Bar in corner-check

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  26. 12:09 Rxed

    5 on Tabata - used bar in corner. Not sure it I did that correctly. Wish we had stones! Would have probably been 2-3 if we did.

    My CNS is fried - Rest Day is timely!

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  27. 35:48 Rx
    Toughest mental WOD for me to date thanks to rope climbs. Only 3rd time doing them and previous PR was 8 climbs. I walked away with DNF on my mind in 3rd round but got back on that effin horse and battled it out. I feel great having done so!

    Tabata stone shoulders - 154# 2-2-2-2-2-2-2-3
    >30 min mobility

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    Replies
    1. That's what it's about!!! Great job!!

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  28. M / 5'8 / 165#

    1. 15:45 RXd
    2. Did tabata ground to shoulder with 5 gallon kentwood jug filled with sand. Probably about 60#. Did 10,9,8,8,8,8,8,8

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  29. 5RFT 24:23 185#
    TSS 112# 3,3,2,3,3,2,3,4
    First time with an Atlas. Pretty fun movement!

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  30. 1-
    As rxd
    23.47
    2 months ago I couldn't hpc 225 once. Today I got them all.
    Planning on doin part 2 tommorrow.

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  31. 27:38 Rxd

    I couldn't do more than 10 for the Regionals, and all received in a squat clean. Stoked that I did all 30 and none in a squat clean. Thanks Ben!

    Stones - 25

    Modified using the Plates on one end of the BB. Used 3 plates for 1st interval, went for 2 plates for rest of the intervals.

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  32. 14:38rx
    154# stones-23 (5,4,3,3, 2,2,2,2)

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  33. 16:55rx
    took too long on cleans.

    like this wod. will do again

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  34. 1) 15:05 Rx

    Loved being humbled by this one. I hope we do it again in Feb 2013 and I get sub 11 min on it. :)

    Doing Tabata later. ....

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