Monday, March 10, 2014

Tuesday 3.11.14

Anna Tunnicliffe

2014 REGIONAL & GAMES ATHLETES
Session ONE
1.  Sprints
6 sets of 3-cone drill, demo video

2.  METCON
"Deck of Cards"
Flip over playing cards one at a time.  
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

Session TWO
1.  20 Rep Benchmark
20 RM Bench Press

2.  Row
5 x 300m, 1 minute rest

3.  Pulls
100 Back Extensions not for time


2014 OPEN ATHLETES
METCON
"Deck of Cards"
Flip over playing cards one at a time.  
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

105 comments:

  1. Hello, help me please, how do metcom "Deck of Cards"

    ReplyDelete
    Replies
    1. Андрей - берете колоду карт, рубашкой кверху. Переворачиваете верхнюю. В зависимости от масти, делаете определенное упражнение -
      Черви - burpees
      Бубна - sit ups
      Пика - kettlebell swings (вес - на Ваш выбор)
      Крести - air squats

      Цифра на карте - количество повторений. Валет, дама и король - 10 повторений, туз - 20. Сделали нужное количество - переворачивайте следующую карту, и так, пока не кончится колода.

      Delete
  2. Is this programmed for using the entire deck? Or scaled to the individual's choice?

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  3. sir how can i do without cards !???
    thank u!!!

    ReplyDelete
    Replies
    1. Try this online deck of cards Kim: http://www.random.org/playing-cards/

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    2. There's an app on android/iPhone too

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    3. Do 104 reps of each movement. In any order.

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  4. Do you go through the entire deck?

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  5. This comment has been removed by the author.

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  6. I will be in Fort Lauderdale, FL from Wednesday (3/12) to possibly Monday (3/17). I saw there is CrossFit Lauderdale in DT Fort Lauderdale. Any followers or people on here familiar with this box??? If you are in the area or have any info, shoot me an email at bkakwitch@deltastate.edu. It would be awesome to train with you if you are!!!

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  7. Good day everyone.
    Deck of cards - Done with 52 cards. 26min. Did outdoors, 30F/-1C. Feels good.

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  8. I am very grateful to the WODs are put quite early, we train in Afghanistan early in the morning and my time here is a little shifted and so can to prepare them.
    M.M

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  9. The app name is "Let's WOD"

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  10. Very fun)))) done with 21:50 kb=24kg
    Like a poker))))

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  11. Didnt have a deck of cards, broke the WOD down with 104 Reps of each movement

    4 Rounds for Time
    26 Burpees (jump and touch bar above)
    26 AB Mat Sit-ups
    26 KB Swings (24kg)
    26 Air Squats

    Time - 16:57
    *** all unbroken

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  12. Regionals.

    1) done, but did I look awkward on those turns.

    2) done in 16.38 with a baby 35# kb, the only one at the house. His one was fun. A good way to break up some stuff muscles after yesterday's redo of 14.2.

    Other session this afternoon.

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    Replies
    1. Session 2.

      1) 165

      2) .52/.53/.54/.55/.55 Rows were hard but felt good to do some sprints.

      3) done.

      Delete
  13. Open:
    23:32, 53lb kb, steady pace all unb

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  14. Cleaned from the blocks up to 315 then did the deck of cards in 20:19 with a 53lb Kb. It was a nice low-stress break from the Open...

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  15. Open, Jeremy Levo, europe
    Deck of cards 21:09
    Did it with the app.

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  16. Open/Masters 48

    25:18. Did it at 6 am with Clayton and Lou. At one point I had to do 54 burpees in a row.

    53 kb

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  17. Morning Session

    1. 10 min emom
    7 wall ball (30#) + 1 - 2 mu's

    2. Deck of cards - 28:59

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  18. This comment has been removed by the author.

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  19. Masters 47/ Open
    Done / no stopwatch / good pace / kb 24kg

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  20. Open
    Done with 53lb KB, didn't take the time.

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  21. Guys,
    A client of mine put an app called ripdeck (www.ripdeck.com) after doing a similar workout with me years ago. Works great for this and for travel workouts.

    ReplyDelete
  22. Hey Buds!! It's been a while.

    OPEN
    19:37 (1.5 pood)

    ReplyDelete
  23. Regionals

    Will Do sprints this afternoon

    Deck of Cards - done - 20ish - 45# kb (all I had at home) .. Liked this one, no stress , just move a bit

    Number 2 this afternoon

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    Replies
    1. Sprints done

      20rm at 190#

      5x 300m : :55, :57, :59, 1:00, 1:01

      Back ext done

      Delete
  24. Session ONE
    1. Sprints
    Done; no timer today just tried to make it smooth.
    2. METCON
    "Deck of Cards"
    Done; no clock today just made sure everything was unbroken. 70# KB
    Session TWO
    After work; still hate having a 9-5

    ReplyDelete
  25. Regionals:

    1) sprints - 9.55s
    2) deck of cards - 19:02
    3) 20rm bench - 190lbs
    4) rows - 59s avg
    5) back extensions - done

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  26. 1: 3cone: all just under 8sec
    2: deck of cards: 19:11....88lb KB
    rest later

    ReplyDelete
    Replies
    1. 1: 20RM....failed....16X165......was a weak little bitch today.
      2: Rows: all between :50 and :55
      3: done

      Delete
  27. Open:

    1. Metcon
    = AMRAP 16
    16 Burpees
    16 KBS (53#)
    16 Cal Row
    6 Rounds + 25 Reps

    2. Strength EMOM
    = EMOM x 12
    Odd- 3 Front Squat @ 185
    Even- 6 weighted pull ups (20#)

    3. Gymnastics Practice
    = EMOM x 10 : 1 Strict Muscle Up

    ReplyDelete
  28. 1. Skipped cone. Played basketball league last night
    2. Deck of cards 22:40, 35# kb all I had at home. Final 4 cards all burpees, 44 to end it was a test for me!

    The rest after I coach tonight

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    Replies
    1. 3. 20RM bench 155 - PR
      4. :59, :58, 1:00, :59, :58
      5. Done

      Delete
  29. Open
    30:06, 80# KB
    Tried to keep a steady pace and do all movements unbroken. Sure was dreading that ace of spades.

    ReplyDelete
  30. Open

    When I read some of the previous posting, I desperately wanted to jump on the "didn't track time" bandwagon, but also didn't want to immediately take the "easy road", so I cut a deal with myself. If I get my first MU, then I don't have to use the clock...otherwise I do have to use it.

    Needless to say, I got my first MU today...and didn't use a clock for the WOD! Wow, it feels good to get another monkey off my back. My 6 year old flipped the cards for me today and it was awesome. Nice, low stress day like many have already said...but a good sweat at the same time.

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    Replies
    1. Congratulations Jon! That is awesome! This is a fun workout. Happy you got to enjoy it with your son.

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    2. Congrats Jon, that's a great milestone!

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    3. Congrats on the muscle up Jon!

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    4. As we say at Crossfit Apex, welcome to the club.

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    5. Great work Jon... That is a great accomplishment!!!

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    6. Congrats.. On the MU, I know what it felt to get my 1st one just recently, huge but now comes the fun stuff of stringing them together.

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    7. Thanks guys! It was definitely the toughest club I've ever wanted to get into. And yes Rich...that's the next challenge to tackle. Time to adjust my 2014 fitness goals!

      Delete
  31. Open/Masters 43

    Couldn't find a deck of cards, did Saturdays WOD instead of :
    7 RFT 200 m row, 15 BJ, 15 WB: 18:38 (also think there must be box-jumps or wall balls in coming open workout)

    15 OTM: 1-5 snatch complex at 95 (kept it light and quick), 6-10 clean complex at 135, 11-15 jerk complex at 165

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  32. Swapped sessions today due to training partner woes.
    AM

    1. 20RM Bench 185 for 13, got it got 18 last time but was a little tight from the ring dips and some extra burpees with my class last night. Finished out with another max set @ 185. I'm gonna get that sucker next time.

    2. Done on my air dyne. 5x1min max cals, 1 min Rest. Each round was about 30. Highest was 33, lowest was 27.

    3. Done.

    PM

    1. Done. Fastest was 7.98, slowest was 8.96.

    2. Deck of cards, done in 23 something. Used a 70# KB

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  33. OPEN

    1) 17:58, using a 53# KB.

    Was fun doing this in a group class.

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  34. Regionals
    1. Skipped. Ran at baseball this morning.
    2. Bench 20RM- attempted 145lbs again. Failed again. Haha
    3. Deck of Cards- 24:01 w/a 70lb KB.
    FYI: I suck at shuffling. I think at one point I did like 50 KBS in a row.
    4. Rowing- best was :55. Worst was :58.
    5. Done.

    ReplyDelete
  35. Deck of cards - did this outside with my wife and mom. They scaled to 5 reps for 10s and face cards, 10 for aces. Mom skipped every other card. My time: 20:57. Kept a decent pace, was fun!

    ReplyDelete
    Replies
    1. Awesome job... Way to keep the family involved! That is great!!!

      Delete
  36. Open
    1. Went head to head with Bus and got 20:05...53# Kb
    2. Ran a miles with 20# vest. Had to get out and enjoy the nice weather.

    ReplyDelete
  37. Masters 46
    METCON 22:41 (3 person none left behind)
    "Deck of Cards"
    Hearts = Burpees
    Diamonds = Sit ups
    Spades = KBS - you choose the weight (alt arm)
    Clubs = Air Squats
    All face cards are 10 reps.
    Aces are 20 reps.

    2.) 20 rep Max Bench #155

    3.) EMOM x10
    Even 3- FS #155 w/ pause
    Odd 10 Back squat

    ReplyDelete
    Replies
    1. Oh yeah the Ace of Hearts can kiss my a&$, especially after just getting a 9 of hearts.

      Delete
  38. 1) Complete no stopwatch
    2) 26:33 w/53#

    1) 175 x 18
    2) 10:21:6
    3) 5:20

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  39. 1. done
    2. done, subbed db thrusters with 40# db's for air squats.
    3. skipped. tryin to get my shoulders to loosen up.
    4. row'd: all :54
    mobilized alot. feelin like garbage for some reason.

    ReplyDelete
    Replies
    1. I feel you man....I'm crushed too. That running clock yesterday put it on me. I was thankful for the bodyweight shit to get the blood flowin'

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    2. Likewise man. Rest up brother, make sure sleep/ Diet and stress are all in check. Find those affect me a lot.

      Delete
  40. Deck of Cards. Head to head head with Joey. 20:45 35#

    Then ran 2 mi with 20# vest and Worked on butterfly pull-ups

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  41. 20rm bench=185.
    100 hip ext done
    5x300 row 1 minute average. i suck at rowing.

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  42. Open
    1. head to head with Erica- 20:03

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    Replies
    1. 70# kb
      Never thought I would say this.....I didn't mind the burpees too much

      Delete
    2. You obviously didn't have to do 54 in a row. I should have shuffled better.

      Delete
  43. Open
    1. head to head with Erica- 20:03

    ReplyDelete
  44. 5'6"/165/Southeast

    Got in a little earlier today so did the Regional Work

    20 Rep Bench - 185#
    5x300m Row (1:00 rest between rounds) - 8:51
    100 Back extensions - 5x20
    Deck of Cards WOD - 17:59 w/70#KB

    ReplyDelete
  45. 2014 Regional & Games:

    All One Session:

    1. Sprints: Done. No timer

    2. Deck of Card: 27:11. 53# KB. Don't know why this took so long, maybe I did it wrong haha.

    3. 20 RM Bench: 175# x 12. Triceps torched from yesterday. Finished the 20 reps though.

    4. Row: :57, :57, :58, :58, :57

    5. Pulls: Done. Banded good mornings.

    ReplyDelete
  46. 1. Done.
    2. Done. 17:30. 53 lb KB. Fist push ups instead of burpees as I seriously injured my wrists last month.
    3. 145 x 12. First time doing bench press since the injury. Kept it light.
    4. Row: :59, :58, :57, :57, :55
    5. A long time. Spicy on the back.

    ReplyDelete
  47. 1. Done. All between 7.4 and 7.1.
    2. Done with a buddy. 17:54 with 70#
    3. Went pretty light. Really sore from yesterday's programming and 14.2 redo. Hit 145 no problem.
    4. Done. Kept all between :55 and 1:00
    5. Done

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  48. 1. Sprints: 6 sets of 3-cone drill
    Skipped

    2. METCON
    "Deck of Cards"
    Done... 21mins-ish. Did with partner and rested until partner was done before flipping next card

    3. 20 RM Bench Press @ 95#

    4. Did the following combo twice:
    250m Ski Erg
    25 Cal Airdyne
    250m Row
    Rested while partner went

    5. 100 Back Extensions not for time
    Skipped

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  49. Open:

    1. just did 104 reps of each. broken up. 19:19.

    ReplyDelete
  50. Open Program
    1) Done with my wife at home. Took 25:00-ish. Not going for a world record. Just had fun with it.

    ReplyDelete
  51. OPEN
    1. Done with Tanya. I was 18:43 53kb, Tanya was 19:14 35kb

    ReplyDelete
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    ReplyDelete