Friday, March 22, 2013

Saturday 3.23.13

Speal has been in town this week.  Good times.  

4 rounds NOT for time:
10 Wall Balls
20 Double unders
2 Muscle ups
Rest 1 minute between rounds.

1. 3 RFT: 
10 Power Cleans, 135/95
10 Ring Dips
10 Deadlifts, 225/155
10 Burpees

2.  6 rounds of:
200m Run, on the 1:30
record times for all six rounds.

"Attempt easy tasks as if they were difficult, 
and difficult as if they were easy; 
in the one case that confidence may not fall asleep, 
in the other that it may not be dismayed."
Baltasar Gracian


  1. Question, is there any technical advantage when it comes to wearing Olys for Wall Balls?

    1. Easier to keep a vertical torso. General consensus is that if you have no problem with your double unders in them, then go for it, if you can't do doubles with them, skip them.

  2. Read the email, never mind....awesome tips as always!

  3. Last year 12.4 destroyed me... completely broke down during the wall balls and could hardly double under and got no muscle up

    Today it took me 6:40 to get through the wall balls (3 minute PR on Karen) and finished double unders at 8:50...had lots of time to fight for muscle up. I only got 241 ...but it's the first time I have been able to do a muscle up during a WOD. It was an emotional triumph.
    CFNE, thank you for the great tips and thank you for the great programming all year!

  4. at the fire station tomorrow. Gonna have to hit this one sunday.

  5. Pregame done. Feeling confident for the redo.

    Quads and legs loose.

  6. Good luck on Sunday everyone!

    Looks like I'm one and done on this one, my quads are absolutely toasted.

    Today's WOD: don't fall down the stairs.

  7. M/5'9 140-144# 14 yrs old:

    1: 13:56 (95....155.....assisted ring dips) kipped all my hspu and I'm happy with how I did with that.

    2: 42-41-39-40-40-37

  8. Pregame done, and a good quad MWOD. Feelin sore but will be fine for tomorrow.

  9. 153 last year - 212 this year, somewhere in the neighborhood of 30-40 no reps on the wall-balls and I'm pretty bummed about it. Considering retrying tomorrow, I've got the muscle-ups, just need to freaking get there!

  10. 1. 9:19... did a 2" deficit on hspu
    2. 36-40-38-40-39-36....big props to those of you doing 26 sec 200m!!! I was toast after the metcon

  11. How does one get on the email distribution for these open "tips"? I'm a long time lurker and can't seem to find out how. Thanks!

  12. 1. 6:50
    2. 35/36/37/37/38:38
    ... my 200m was a 100m turn around

  13. 1 - 12:16
    2- skipped,did some mobility and ghdsu

    Hope to get few more mu on sunday

  14. Pregame done and game plan done...quads a lil sore as to be expected but hopefully adrenaline will get us by...excited to try to add reps good luck ppl

  15. 13.3 - 244

    10:05 tie breaker

    One rep more than last year...was hoping for more but my best wod so far in the open

  16. Pregame done.
    I've been sick this week and haven't worked out since Tuesday. I felt great today and I'm ready for tomorrow.

  17. Pregame done. Felt so good I want to repeat 13.3 now! Muscle ups felt better than ever. Must get to them. Weather is better today than will be tomorrow... What to do??

  18. can anyone help me out and see if i have any potential chance of getting to regionals at this point?

    1. Hey cody. Dude I'm sitting almost in the identical place as you are. 13.2 hurt me a little, but it is what it is. My advice is to give everything you got on 13.4 and 13.5 just because you never know what wod it's going to be and how other athletes ahead of you will do. The difference between 90th place and 48th place isn't that much. I don't know your personal level, but I think it lies in your hands at this point. Hope you make it man. I'll be watching how you do from here on and root for ya bro!

    2. Ty, Thanks brother! I'm very hopeful! I need to stop watching the leaderboard because it seems i drop 4 places each time i check! I've trained so hard this year and my goal was Regionals! All we can do is out best this second try at 13.3 and same with the next two! Ill keep an eye out for your progress and placement as well my man! Thanks for the encouragement!

  19. 1. 7:13 RXd
    2. 34, 33, 33, 33, 33, 32 (100m turnaround)

  20. Excited for tomorrow. Mentally, I am prepared. I will get at least 241 (got 240 by 8:01 last time...and I wrote about the rest on Thursday)! I will rest one full minute before even attempting at MU, and I will get it!!!

  21. Yesterday's work.

    1 - HPC Complex - 215, that rep from below the knee got tough

    2 - 16:09 with 400m runs, all in the push-ups

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  23. 1. 4 rounds
    10 alt 1 arm snatch 100#
    15 cal row

    2. 3 RFT WOD- 8:43