Tuesday, October 9, 2012

Wednesday 10.10.12


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


  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.

  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.

  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!

  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?

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

  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.

  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?"

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

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

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

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

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

  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)

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

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

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

    2 Used 110lb Sanbag 2-2-2-2-2-2-2-2

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

  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.

  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. :-(

  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:


  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!

  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

  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

  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.

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

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

  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!

  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

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

  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

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

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

  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.

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

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

    like this wod. will do again

  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. ....