Saturday, April 27, 2013

Sunday 4.28.13


INDIVIDUAL ATHLETES
SESSION ONE
1.  10 RFT:
10 Deads, 95/65
8 Hang Power Clean, 95/65
6 Push Press, 95/65

Rest at least 3 hours

2.   For time:
5 Cleans, 225/155
15 Deficit HSPU, 6"
10 Cleans, 185/135
10 HSPU, 6"
15 Cleans, 135/95
5 Defict HSPU, 6"
One barbell strip the weights.


TEAMS
1.  For Time:
Teams of two (same sex), working athlete can only accumulate reps while other athlete holds the static position.  Athletes can switch roles at any time.
75 Wall Balls, only work while other athlete holds chin over bar
400m Buddy Carry
75 KBS, 70/53, only work while other athlete holds top of ring dip
400m Buddy Carry
75 Box Jumps Overs, 24/20, only work while other athlete holds top of dead lift, 275/185
400m Buddy Carry


2.  Team Row/Snatch
Teams of two (1 boy/1 girl), relay style
5 Rounds for time of:
6 Squat Snatches, 135/95
300m Row
Athlete one completes the snatches and row.  Then athlete two completes the snatches and row.  That is one complete round.

26 comments:

  1. Took a more relaxed day today.

    1: OTM 12 MIN.
    3 Bar Muscle-ups
    10 Pistols

    2:
    SESSION ONE
    10 RFT:
    10 Deads, 95/65
    8 Hang Power Clean, 95/65
    6 Push Press, 95/65

    Did this session 1 round OTM instead of going nuts. Each round took about 30-35 seconds, rested the remaining time each minute.

    GOOD WORKOUT!

    ReplyDelete
    Replies
    1. Ops..!

      Every other minute on the skill-work :-)
      Totally:
      18 Bar-MU`s
      60 Pistols

      ;-)

      Delete
  2. session 1:
    3x10 False Grip Pull Ups on Bar
    3x8 Strict Chin Ups +15#

    then
    10 RFT WOD= 6:00 Flat All UB

    session 2:
    mentally not in it...DIDNT WANT TO WARM UP...tried to tell myself u are going to feel like this on game day....now is your time to practice working through it.

    7:30 used parallettes and deficit was closer to 7"...u know what they say! every inch counts! lol

    3 min amrap of DU
    2 min amrap of TU
    Doing this now

    ReplyDelete
  3. Yesterday's work
    1. Tabata - 355
    C2B - 47. Push-ups - 123. Sit-ups - 80. Squats - 105
    C2Bs getting a lot better. Happy with the score!

    2. Later...

    ReplyDelete
    Replies
    1. "Tosh"
      :37 / 1:35 / 2:22
      :45 / 1:45 / 2:29
      :45 / 1:46 / 2:23

      Running sucks...

      Delete
    2. The 400m was a bit uphill, the 600m a bit downhill, and is reflected in my times

      Delete
  4. 1) 13.31 as rx'd.

    Definitely feeling this weeks wods. First week back after a 6 week forced break. Good to be back but man can I feel it. Going to need a lot of foam rolling and mobility today and tomorrow.

    ReplyDelete
  5. Question! ~ On the team workout, are you allowed to hook your chin over the bar on the pullup hold?

    ReplyDelete
    Replies
    1. No no no. Nothing touching other than your hands

      Delete
    2. Well then... we have a few no reps on our score posted. thanks for the heads up! We will make that change the next time it comes around.

      Delete
  6. Team Crossfit Silicon Valley

    Wod 1. Michaela/Rudy 22:32
    Jeff/Fernando 21:26

    20-30 min rest

    Wod 2. Fernando/Rudy 18:12
    Jeff/Michaela 19:42

    ReplyDelete
    Replies
    1. PS people! Any teams out there, we would love for you to start posting!

      Delete
  7. 1) 9:13 did 11 rounds hehe 9 rounds unbroken

    2) 9:27 (90-80-70 kg) hspu rx

    ReplyDelete
  8. WOD #1 - 6:11Rx (Did 6 rounds unbroken, 2, & 2)
    WOD #2 - 9:11 with only a 3 inch deficit. Really struggled with the HSPUs

    ReplyDelete
  9. M / 5'8 / 165#

    1. 7:14 RXd
    2. 5:24 RXd

    ReplyDelete
    Replies
    1. 3. 200 DUs for time
      4. Core
      3 rnft:
      10 ring walk outs
      8 ab wheel roll outs
      6 weighted k2e (20#)

      Delete
  10. From the last few days...

    Fri - Tiger's Blood - 7:54 Rx. Not my best time. Done it unbroken before. Not today.

    Sat - That Tabata thing - 426

    Will do today's work tomorrow. Rest day today.

    ReplyDelete
    Replies
    1. Oh and did some goat work both days and gymnastics stuff - MUs, DUs, HS walks, etc.

      Delete
  11. 1. 9:45Rx terrible pacing. Finished feeling fresh (to death)
    2. 5:40Rx

    ReplyDelete
  12. Wasn't able to do this WOD since I was in a Basic Olympic Lifting Seminar. What an awesome, awesome day :)

    ReplyDelete