Friday, March 21, 2014

Saturday 3.22.14

Craig Kenney

1.  "Sherwood Special"
2 RFT:
400m Run
40 Thrusters, 75/55

5 RFT:
2 athletes per team.  One works while the other rests.
6 Squat Cleans, 165/110
15 Burpees
18 Pull ups
Must complete all prescribed reps before switching.  For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans.  Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes.  This work/rest sequence continues till the end of the round.   Complete 5 rounds total.

1.  Metcon
Teams of 3:
100 Deads, 155//105
80 Hang Power Cleans, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105
One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.


  1. Open/ Masters 47
    Did alone: 30/25/20/15/10
    Time: 10:45

  2. Jeremy Levo, europe Open
    As I will redo 14.4 tomorrow, did juste a little
    OTM x 12
    20 DU + 7 burpees.
    great one, burpees are a weakness

  3. 14.4
    193- split 10:13- MU's were not there today.....looking forward to a redo on monday

  4. Followed Vadim's lead and did 30/25/20/15/10 on my own: 11:51. Went easy, but good wod.

  5. Squat 1x5 275 lb
    1x3 300 lb
    3x3 335 lb

    Bench Press 1x5 175 lb
    1x3 200 lb
    3x3 245 lb

    "Sherwood Special" in 8:35 min

  6. 14.4

    189 Split time 10:19. Those muscle ups were no joke. Missed the first one and a lot of doubt started creeping in, but I was able to pull it together and get some done.

    Great job everyone! I really feel like the programming we have been following prepared us for this one more than any other.

    Oh, yeah, one more thing, thank God for that 30 lbs. wall ball. These 20 pounders felt like child's play!

    1. Great Job Mike...and yes thank god for the 30 lb WB the 20lb felt very light.

    2. Totally agree Mike. Ben set us up good for this one! I'm looking forward to a redo also. Worked on muscle up technique today, feeling more confident. Fully open those hips everyone!

      Hoping for 190 on Monday...

    3. Dude, the past two open wods, you have gamed well and crushed them! You are the most prepared man I have seen hitting these!! Looking fwd to creeping a ittle closer to your score on Mon!

    4. That is awesome Mike! Great time thru the cleans, smoked it!
      Totally agree with how the programming preparing us, and the wall balls were a gift.

    5. Great Job Michael, I totally agree on all accounts- WB(30/10) felt great, MU's beat me up too

    6. Awesome work Michael. WB's is definitely a spot I can shave some time.

  7. 1. 8:45 unbroken 1st round 2nd was just get threw legs went to jello
    2. Alone about 4 mins per round

  8. 14.4 - TB 13:15 - 181. I almost got a string but my grip was so fried I nearly fell thru the rings! Hah. I am happy with this, as last year I didn't even make it to the muscle ups. I have a stair climb fundraiser in Seattle tomorrow morning. If anyone feels like donating even just a couple of dollars that would be awesome!
    All of the benefits go to cancer care and research. Have a good weekend everyone!

  9. Did the 5 RFT partner workout with Stwilley. Done in 29:04.

    Will try to do something involving thrusters later tonight since wifey is working late and I have nothing else better to do. No running though. Calfs/ankles are still super tight from 500 dubs on Monday.

  10. 2014 Regional & Games:

    1. Changed this up just a tiny bit.

    "Sherwood Extra Special"
    Buy-In: 50' Handstand Walk
    2 RFT:
    400m Run
    40 Thursters @75#
    Cash-Out: 50' Handstand Walk


    2. Team WOD: Did this with Brady Cummins.
    5 RFT:
    6 SC @165#
    12 HSPU
    15 Burpees
    18 Pull-Ups


  11. 14.4 first attempt... 179, kept the pace I wanted pretty much until I hit the PC, then my core just started going. My goal was to get to the MU... one away I know I can get there!! I believe Mon will be that day.... 181+, new goal!

    1. Right there Josh...go get it Monday!

  12. 1.sherwood special-8:15

    1.partner wod
    28:27 I did this with my girl friend I cut her reps down which was a mistake because she could have handled the volume a. Plus side hspu went unbroken with the pull-ups so happy with that.

    Side note my best bud trained with Ben and his crew. So I know he had a blast missed his push today hope you had a blast Shawn see you tomorrow.

    Railroad crew

  13. 14.4 for me today.

    Got 194 with a 9.35 tb. Felt great the while time until about half way though the cleans when the cardio caught up to me. By the time I got to the rings I was smoked. Really hurt my muscle-ups.

    Going to redo on Monday and pace it out a little more probably shoot for around 3min on the row instead of the 2.18 I pulled today. Good job though guys everyone is looking good so far.

    1. Good Work Drew, also looking forward to my redo on Monday

  14. Open/masters 43

    Solo, so did a la Vadim's lead, with 30/25/20/15/10 at 155#, but did it in a YMCA with ancient metals plates that couldn't be dropped, this totally burned the forearms!

  15. Performed at CFNE today

    1. Sherwood Special


    Rest 20

    2. 5RFT partner with Sheila who was a god damn beast
    We completed this in 18:19 RX
    It was again very brutal

  16. Hey Y'all. I haven't fallen off the earth lol. It's been a hectic week. Baseball season started and I've been short for time and just flat out exhausted. Took it easier today as my only opportunity to do 14.4 is tomorrow
    Sherwood Special-8:45.
    Then did some skill work and mobilization.

  17. 5'6"/165/Southeast

    Regional Team WOD brosesh: 22:54

  18. Regional programming
    1. Sherwood special
    7:50 Rx'd.
    2. No partner so did with 1:1 work to rest ratio. My rounds were 2:45, 2:45, 3:00, 3:05, and 3:00.

  19. 14.4 in a.m. Did 185 w 9:47 tiebreak. Felt awesome coming out of the PCs. Paced everything exactly as planned. MU bit me in the ass. I guess I was expecting too much. Goal was TTB in under 3min (done), and 10 MUs. I failed several and no repped a couple due to resorting to false grip but did not have full elbow extension when I jumped up to rings. To have a 9:47 tiebreak and only 5 MUs is beyond embarrassing. I might as well have pushed another minute out of the tiebreak to 8:47 and sat down for 3min. So happy with how I handled the workout. So embarrassed with my continued lack of progress on MUs. Gapping hole in game still there.

    Did regional Team WOD in afternoon. Rest 1:1 or a little less. This was fun. 27:10

  20. 1. "Sherwood Special"
    Time: 9:01min

    2. TEAM WOD
    Subbed in KB Swings instead of Pull-ups (as we hadn't yet done 14.4 and wanted to save hands/grip)
    Time: 23:59min
    Partner switched halfway through, so had a different partner for the second half

  21. Open

    Followed Vadim and Mark

    14:48 that hurt really bad!