Wednesday 141015
With a 12 minute time limit, try to complete for time:
5 Rope climbs
100 Double unders
4 Rope climbs
80 Double unders
3 Rope climbs
60 Double unders
2 Rope climbs
40 Double unders
1 Rope climb
20 Double unders
Rest 3 minutes
With a 12 minute time limit, try to complete for time:
5 Shoulder to overhead (Men 225, 205, 185 or 75% of 1 rep max, Women 155, 135, 125 or 75% of 1 rep max)(no rack)
50 Box jumps (Men 24” box, Women 20” box)
4 Shoulder to overhead
40 Box jumps
3 Shoulder to overhead
30 Box jumps
2 Shoulder to overhead
20 Box jumps
1 Shoulder to overhead
10 Box jumps
Post times and/or reps to responses.
Compare to August 19, 2013.
Jerks up to 205lbs
Wod with rope climbs and double unders
Made to the round of 3 rope climbs.
Wod with shoulder to overhead with 135lbs and 24in box jumps
Made through the 3 overhead.
Cindi Carter’s pic photobombed by Jim!
Push Jerk 3-2-1-1-1 @ 64-75-85-95-100
WOD 1 modified:
5 rope climbs 10′
50 sit ups
4 rope climbs 10′
40 sit ups
etc…
Made it through 2 rope climbs and 15 sit ups of the set of 20
Total reps= 149
WOD 2 modified:
Used 95# on shoulder to OH
20″ box steps
Time: 11:36
Strength up to 205#
WOD 1 w/ rope climbs
11:42
WOD 2 w/ box jumps
Did 5 S2O at 185# and 1 Box Jump (Then I quit, wasn’t in the mood)
Finished it off with 100 sit-ups for something to do
Push Jerk
85-105-115-125-135
WOD 1
Sub WC’s got thru 24 of 40 DU’s
WOD 2 Step ups w/ 105#
Finished at 11:11
Push jerk (all sets were cleaned; no rack)
3 @ 135
2 @ 205
1 @ 225
1 @ 245
Failed the power clean @ 255
WOD#1 RC /DU=Made it through 10 double unders on the set of 40. Used 19′ rope.
WOD#2 SO/BJ=Time: 10:37 @ 225 lbs.
Push Jerk up to 205#
PJ @185 & BJ – 11:3(?), 4 min slower than compare to.
I’m with Henry, just wasn’t feeling it. Hoping to take another shot this afternoon.
Koda CF Norman
6×2 sumo DL @ 245
Wod: “Grannie”
50-40-30-20-10
DU’s
Situps
10-8-6-4-2
STO (135)
As Rx’d
Time: 9:43
Strength- push jerk up to 125#.
WOD w/ 115#. Worked on rope climb
*Ground to overhead, not STO**
Split jerk from ground up to 135#
WOD 1: 2 half climbs per round, rx doubles – through 80 doubles and half a rope climb
WOD 2: used 135# – through 30 box jumps (pr with weight (used 125# last time) & SAME reps at 10 mins, which is funny bc I had no idea what rep count I had last time going into today’s WOD)
they were more like 3/4 rope climbs per round on 16′ rope…
those rope climbs today…woof.
Strength to 95
Wod w 85 and box steps: made it they 2 Pp and 20 BJ almost!
Then ran out of gas! 3 full rope climbs aNd 127 du’s
Nice pics Nooners esp Cindi loo hoo!
Strength up to 145
WOD 1: Made it to the 3rd round and did singles instead of doubles. Started doing doubles then just got frustrated.
WOD 2: Used 115# and got to the last round but no box jumps on the last round.
I’m with Henry too! Just not in the mood and not feeling it.
Showed up at 5am, left at 6am. Did some stuff in that hour.
Strength push press up to 85 PR 90(f)
Wod 1
First 2 rope climbs 12′ rope then 10′ rope to 4th rd
Dubs to 3rd rd
Wod 2
Completed Bj’s and PP to 4th rd
•Strength Deadlift:
5@135-3@185-2@225-1@275-1@295-1@315
Felt good, no back problems…yet.
•WOD 1 – RC & Dubs:
11:29 (w/15-17′? RC)
•WOD 2 – DL(275#) & KB Swings(55#) same rep scheme:
completed thru rd of 2 DLs
Lucas,
Geez!!
What’s your Annie? Sub 5?
Impressive
Strength up to 145# from floor
Wod 1- RC/Dubs- Did 1 RC into set of 3 RC
Wod 2- SO/BJ- 11:53 @ 120# (75% of 1 rep. max)
WOD #1 – Finished the 60 double unders
WOD #2 – 10 box jumps into round of 20 @ 185 lbs.
WOD 1: 145# jerks and 20″ box jumps. 11:48
WOD 2: Rope pulls from seated position to standing and back to seat and doubles 10:51
Thanks for the encouragement, Nicole.. Not sure I would’ve finished that first one without it!
Str up to 185lbs.
WOD 1 – 30dubs into 3rd rd
WOD 2 – 8bj into 3rd rd (165lbs)
Push Jerk cleaned from floor (accidentally did wrong rep scheme)
5-3-2-1-1
135/155/165/175/185
WOD 1: 165#(75% of 225#) jerks and 20″ box jumps
5 jerks/50 bj/4 jerks/40bj/3 jerks/2 bj
WOD 2: 10 plu/100 DU/9 plu/80 DU/8 plu/10 DU
(i know, i messed up the PLU rep scheme, whatever).
2.75 mile trail run w/ a 25# weighted vest
29:24 – SLOW
WOD 1
25 DU into 3rd round
WOD 2 @ 155#
11:40
6 mile run
strength at 100
wod 1
got to 2nd round, 4 climbs + 60 du
wod 2
push jerk 85#
10:48
Shocker! Georgie worked out ….before she worked out!
The CF Journal has a good article about how CF has always been training for fitness long before it was ever a sport. The point being, competition is a good thing but fitness and health was the origin of CF and is still the proper focus. The great thing about CFJ is the programming is sufficient for both. I have dropped in at a lot of boxes as I travel and no one teaches and packs the hour like Breck.
Boot camp w/just Karin and me:
(As Karin had already done these 2 CF WODS and strength earlier, we didn’t do the entire hour!)
Warm up:
200M run w/med ball
Several med ball skllls (20 ea)
Sprint WOD w/dumbbells
5 hillsprints to fence and back w/DB’s
50 step up on tires
4 hill sprints w/DB’s
40 jumping jacks
3 hill sprints w/DB’s
30 jump over bench
2 hill sprints w/DB’s
20 one legged crunches (10 ea leg)
1 hill sprint w/DB’s
10 Thrusts w/DB’s
18 burpees
33 sit ups
200M run with med ball
10 push press w/35#
10 push press w/55#
Thanks Karin..it was fun working out with you!!! Don’t know where all the bootcampers were…..Hope to see everyone on Monday!
(and Dan, I totally agree. CFJ is the best!!!!)
Dan let’s not get crazy! Breck is a better than average instructor and excellent cameraman let’s keep it real. Hot mom’s like Linda and Nicole Berry are what make CFJ the best! And yes I’ve been drinking but that’s none of your business really
WOD 1 @ 95#
11:25
WOD 2 with 10 pull-ups (worked on butterflies) instead of rope climbs
Made it thru 35 of the 40’s