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
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.
"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.
Hello, help me please, how do metcom "Deck of Cards"
ReplyDeleteАндрей - берете колоду карт, рубашкой кверху. Переворачиваете верхнюю. В зависимости от масти, делаете определенное упражнение -
DeleteЧерви - 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.
Is this programmed for using the entire deck? Or scaled to the individual's choice?
ReplyDeletesir how can i do without cards !???
ReplyDeletethank u!!!
Try this online deck of cards Kim: http://www.random.org/playing-cards/
DeleteThere's an app on android/iPhone too
DeleteDo 104 reps of each movement. In any order.
Deletethanks!!!!!
DeleteThis looks fun!
ReplyDeleteDo you go through the entire deck?
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteI 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!!!
ReplyDeleteСпасибо большое
ReplyDeleteGood day everyone.
ReplyDeleteDeck of cards - Done with 52 cards. 26min. Did outdoors, 30F/-1C. Feels good.
KBS - 52#
DeleteI 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.
ReplyDeleteM.M
How did you do Shhh?
DeleteI do only regional&games :)
DeleteThe app name is "Let's WOD"
ReplyDeleteVery fun)))) done with 21:50 kb=24kg
ReplyDeleteLike a poker))))
Nice wod)))) 17.42. With 24 kg
ReplyDeleteDeck of Cards- 18:44
ReplyDelete53 lb kettlebell
DeleteDidnt have a deck of cards, broke the WOD down with 104 Reps of each movement
ReplyDelete4 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
Regionals.
ReplyDelete1) 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.
Session 2.
Delete1) 165
2) .52/.53/.54/.55/.55 Rows were hard but felt good to do some sprints.
3) done.
Open:
ReplyDelete23:32, 53lb kb, steady pace all unb
Completed 20 rep max bench @ #170
DeleteOpen
ReplyDelete1) 21:30. 53# KB
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...
ReplyDeleteOpen, Jeremy Levo, europe
ReplyDeleteDeck of cards 21:09
Did it with the app.
Open/Masters 48
ReplyDelete25:18. Did it at 6 am with Clayton and Lou. At one point I had to do 54 burpees in a row.
53 kb
Open
ReplyDelete22:56
55# Kettlebell
Open
ReplyDelete23:43
70# KB
OPEN
ReplyDelete21:16 Rx (1.5p KB)
Morning Session
ReplyDelete1. 10 min emom
7 wall ball (30#) + 1 - 2 mu's
2. Deck of cards - 28:59
70# kb
DeleteThis comment has been removed by the author.
ReplyDeleteMasters 47/ Open
ReplyDeleteDone / no stopwatch / good pace / kb 24kg
Open
ReplyDeleteDone with 53lb KB, didn't take the time.
Guys,
ReplyDeleteA 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.
Hey Buds!! It's been a while.
ReplyDeleteOPEN
19:37 (1.5 pood)
Sure has.. Welcome back!
DeleteRegionals
ReplyDeleteWill 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
Sprints done
Delete20rm at 190#
5x 300m : :55, :57, :59, 1:00, 1:01
Back ext done
Session ONE
ReplyDelete1. 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
PM
Delete1. 175# felt right
2. 1:00-1:03
3. Done
open
ReplyDelete19:11
kbs @70lbs
Open/Masters
ReplyDelete16:30
KBS @ 53lbs.
Regionals:
ReplyDelete1) sprints - 9.55s
2) deck of cards - 19:02
3) 20rm bench - 190lbs
4) rows - 59s avg
5) back extensions - done
1: 3cone: all just under 8sec
ReplyDelete2: deck of cards: 19:11....88lb KB
rest later
1: 20RM....failed....16X165......was a weak little bitch today.
Delete2: Rows: all between :50 and :55
3: done
Open
ReplyDelete18:49 - 53# kb.
Open
ReplyDelete19:53 => kb 32kg
23:22 w/70# kb
ReplyDeleteOpen:
ReplyDelete1. 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
1. Skipped cone. Played basketball league last night
ReplyDelete2. 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
3. 20RM bench 155 - PR
Delete4. :59, :58, 1:00, :59, :58
5. Done
Open
ReplyDelete30:06, 80# KB
Tried to keep a steady pace and do all movements unbroken. Sure was dreading that ace of spades.
Open
ReplyDeleteWhen 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.
Congratulations Jon! That is awesome! This is a fun workout. Happy you got to enjoy it with your son.
DeleteCongrats Jon, that's a great milestone!
DeleteCongrats on the muscle up Jon!
DeleteAs we say at Crossfit Apex, welcome to the club.
DeleteAwesome bro!
DeleteNice work Jon!
DeleteGreat work Jon... That is a great accomplishment!!!
DeleteCongrats.. 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.
DeleteNice job!
DeleteThanks 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!
DeleteOpen
ReplyDelete22:32. 24kg kb
Open/Masters 43
ReplyDeleteCouldn'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
Swapped sessions today due to training partner woes.
ReplyDeleteAM
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
OPEN
ReplyDelete1) 17:58, using a 53# KB.
Was fun doing this in a group class.
Regionals
ReplyDelete1. 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.
LOL at the KB swings
DeleteDeck 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!
ReplyDeleteAwesome job... Way to keep the family involved! That is great!!!
DeleteOpen
ReplyDelete1. 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.
Masters 46
ReplyDeleteMETCON 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
Oh yeah the Ace of Hearts can kiss my a&$, especially after just getting a 9 of hearts.
Delete1) Complete no stopwatch
ReplyDelete2) 26:33 w/53#
1) 175 x 18
2) 10:21:6
3) 5:20
1. done
ReplyDelete2. 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.
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'
DeleteLikewise man. Rest up brother, make sure sleep/ Diet and stress are all in check. Find those affect me a lot.
DeleteDeck of Cards. Head to head head with Joey. 20:45 35#
ReplyDeleteThen ran 2 mi with 20# vest and Worked on butterfly pull-ups
20rm bench=185.
ReplyDelete100 hip ext done
5x300 row 1 minute average. i suck at rowing.
Open
ReplyDelete1. head to head with Erica- 20:03
70# kb
DeleteNever thought I would say this.....I didn't mind the burpees too much
You obviously didn't have to do 54 in a row. I should have shuffled better.
Delete16:02
ReplyDeleteOpen
ReplyDelete21:10 44# kb
Open
ReplyDelete1. head to head with Erica- 20:03
5'6"/165/Southeast
ReplyDeleteGot 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
Open
ReplyDelete1) 21:10 with 70#KBS
Open
ReplyDelete1) 22:03 w/70# KB
2014 Regional & Games:
ReplyDeleteAll 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.
1. Done.
ReplyDelete2. 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.
1. Done. All between 7.4 and 7.1.
ReplyDelete2. 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
1. Sprints: 6 sets of 3-cone drill
ReplyDeleteSkipped
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
Open:
ReplyDelete1. just did 104 reps of each. broken up. 19:19.
53lb kb
DeleteOpen Program
ReplyDelete1) Done with my wife at home. Took 25:00-ish. Not going for a world record. Just had fun with it.
OPEN
ReplyDelete1. Done with Tanya. I was 18:43 53kb, Tanya was 19:14 35kb
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ReplyDelete