Friday, April 19, 2013

Saturday 4.20.13

If you have a Boston Jersey, or anything related to Beantown, 
wear it tomorrow in support of our strong city.

INDIVIDUAL ATHLETES
1.  Snatch Complex Ladder
OTM work up to a max:
Power Snatch + Squat Snatch + OHS , no dropping between reps.
Men's weights:  135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245
Women's weights: 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195

2.  "Marathon Monday"
5 RFT:
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps over barbell
After 5 rounds are complete:
800m run
Your time is your total time for all 5 rounds plus the 800m sprint.

TEAMS
1.  Snatch Complex Ladder
Teams of three (same sex)
OTM work up to a max:
Power Snatch + Squat Snatch + OHS, no dropping between reps.
Men's weights:  135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245
Women's weights: 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 195
Score is the sum of the top lifts for all three athletes. 

2.  Team "Marathon Monday" - Relay Style
Teams of two (same sex) complete 5 Rounds each of:
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee lateral jumps
Once both athletes have completed 5 rounds, run 800m together.
One Athlete works while the other rests.  Athlete one completes one round (4 SCJ, 15 C2B, 13 Burpees).  After the final burpee Athlete 2 can start the triplet and Athlete one will rest.  Once both athletes have completed 5 rounds both athletes will run 800ms at the same time.  Time stops when the slower athlete finishes the 800m Run.  

From CrossFit Southie...
Thankfully, thus far we do not know anyone who was physically impacted by the blast. Even though our lives personally are not dramatically different, it still feels traumatizing. I still get that icky feeling in the morning waking up and realizing that this really happened, and it happened on the streets that we call home.
We realize that CrossFit is an escape for all of you. It is a place that you can go to not think about anything other than the barbell and the pull-up bar, which is why you have seen only positive things on our blog. However, we have a powerful community and it is time to resource our community near and far to make a difference for a local family.
On Saturday we will be doing a WOD to honor those who have passed, those seriously injured, those who saw horrific things, the first responders, the local nurses and doctors, the City of Boston, and America our country.
Since the Richard Family are our neighbors, and because they have been so dramatically affected we have chose them to fundraise for specifically. If you plan to do the workout on Saturday please offer a donation before or after doing so. Every little bit counts. If everyone just gives $5.00 then from the box alone we will be able to raise at least $2500.00. Between the funeral costs and the medical bills they will need every penny . If you are from a local box and would like to participate with us on Saturday, please make a $20.00 donation and come and WOD with us. Pass this post on to every CrossFitter you know.
Please donate here: https://www.youcaring.com/mmwod

28 comments:

  1. I don't have a pullup bar installed yet. Any substitutes for pull ups?

    ReplyDelete
    Replies
    1. do you have a squat rack? you could do chest to bar body rows...elevate your feet to make theme harder?

      or maybe kb swings? a little different stimulus but might work?

      Delete
    2. Yes I do have a rack, thank you!!!

      Delete
  2. Quick question about the snatch ladder - I'll most likely hit my max at 175. Should I stop there or should I back down 10 pounds and finish the set at that weight?
    Thanks!

    ReplyDelete
    Replies
    1. i think u stop once you can no longer lift. as in a competition...ladder style...once u get to a bar you can not complete, you are finished. make sense?

      Delete
    2. Thanks! Makes perfect sense.

      Delete
  3. 1. 185#, 195# Failed. Didn't reattempt during the minute.

    2. 22:43... Rx everything except for runs, did row instead.

    ReplyDelete
  4. Much appreciation to the people who chose to help during the Boston events...

    ReplyDelete
  5. 1. 145#, failed on 155# power snatch
    2. 27:30 Rx...that was awful! Kept thinking about how much the city of Boston has been through in the past week. Great WOD!

    ReplyDelete
  6. Worked up to 175#. Failed the Power snatch on 185.

    17:27 on the WOD. Burpee Lateral Jumps took a toll.

    ReplyDelete
  7. 1. 125...didn't even try and go heavier cuz the power snatch was def a max...135 would have been a squat
    2. 16:27 Finished the 5 Rounds @ 12:42 (800m 3:45) All kipping...which I wanted to practice because I feel like I may be too concerned with getting the butterfly...versus doing what is most efficient for me...I kept a steady pace...15/15/8&7/9&6/9&6; squat clean and jerks were singles from the start...steady pace for all movements

    ReplyDelete
  8. 1) 195...hit the power on 205 then dropped the bar bringing it back down, grip just went, but hit the sq and the ohs right after cant count it tho

    2)19:56...Rough one for me, after my last lateral burpee I rolled over laid there a good 15 seconds before I was pleasantly reminded that this also involved an 800m run...what a fantastic feeling that was

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

    1: 105
    2: 25:39 (125)

    ReplyDelete
  10. 125# Couldn't Pwr Snatch 135 Today.

    20:25 First Wod With Butterfly C2b Smoked The Lungs,PushedHardOnTheBurpees. Straight Set First Rd Of C&J Only. 16:10 Done 5 Rds. Awful 800

    ThinkingOfBostonToo...KeptMeGoing. KeepingBostonFolksAndFriendsInMyPrayers.

    ReplyDelete
  11. 26/5'9/165
    Yesterdays work: (been a day behind)
    Had a big house fire at 3am this morning. Pretty happy with today considering not much sleep. Didnt expect to do well.
    Another testament to this programming. limited sleep and still set a new PR. THANKS COACH!

    "Grace"- 1:28. reps went 23/7. PR is 1:21
    rest 10 min
    "jackie"- 5:41. PR. row in 3:30. thrusters and pullups unbroken.

    ReplyDelete
  12. Did yesterdays work as well.

    Grace: 2:15 (first time doing it power)

    Jackie: 6:55 (5 sec. PR)

    - then reverse hyper galore

    ReplyDelete
  13. 1) 80 - (85 kg fail) pr on power snatch 5 kg

    2) 31:10 rx

    Great program, thanks.

    ReplyDelete
  14. 1)215. Power snatch at 225 became a squat snatch, finished the round with another squat snatch and OHS
    2)16:33 RX

    ReplyDelete
  15. 1) Started 135# and worked up to 185#. Failed at 195#

    2) RXd. This was brutal as hell for me... no energy at all. 30:00

    ReplyDelete
  16. Yesterday's work:
    1. Grace - 2:25. 58 sec PR! Hell yeah!

    2. Jackie subbed row with 800 m run. 7:27. Could've gone a bit faster but happy since first time doing it.

    It's been a week of PRs for me, very excited! Thank you Ben for giving me a program to follow and all the amazing athletes for pushing me along!

    ReplyDelete
  17. 1. 115#, power snatching 125 just wasn't happening

    2. 20:22, my c2b fell apart after the first few rounds. Felt good to work on this movement

    ReplyDelete
  18. 1. 175
    2. Phone died mid WOD so no time. Rowed 1000m instead of run. Those clean and jerks were brutal!

    ReplyDelete
  19. Jumped in on a partner running interval workout first.
    Had 15 minutes to start with an empty bar and start snatching in a busy gym.
    Changing my own plates as rest periods I hit 60, 65, 70, 75, 80, 85, 90kg (max power snatch is 99kg) and had to dash off to a wedding

    ReplyDelete
  20. 1. 115 (125 power snatch PR, did not complete complex)

    * Did this at our 1 hour lunch break during a Crossfit Kids Cert. Planning to do the Met-Con Sunday at Lunch.

    ReplyDelete
  21. 2. Partner Marathon Monday
    Did this partner/relay style on the next day (Sunday) during our lunch break at our Crossfit Kids Cert. Wow, this crushed me. I went RX the first round, then had to drop down to 10 reps of C2b to get through it. This wod absolutely JACKED my heart-rate up. We had to cut it down to 4 rounds with no 800m run after because of time constraints for the seminar, but still felt like we got good training on a packed weekend. Our time was over 20 minutes when we had to cut it off.

    ReplyDelete