Monday 150720
EVENT 8 CF Games WOD 2009
For time:
15 Cleans (155 lbs/100 lbs)
30 Toes-to-Bar
30 Box Jumps (24″/20″)
15 Muscle-ups
30 Dumbbell Push Press (40 / 25 lb)
30 Double-unders
15 Thrusters (135 lbs/95 lbs)
30 Pull-ups
30 Burpees
300′ Overhead Walking Lunges (45 lbs/25 lb plates)
Post time to responses.
Strength: sumo deadlift- 5 sets of 5
155#
*
WOD as rx’d except did 2 practice leg bend muscle up into dip
– DNF @ time cap of 30 minutes
Completed 60 feet of walking lunge w/ 45# late
Ok WOW.. That about killed me.
Sumo DL, not sure %
85#-105# (x4)
Cleans @ 95#
15 T2B/15 GHD’s
30 BJ’s w/ step downs
30 DB PP w/ 25#
30 DU’s
15 thrusters w/ 85#
30 PU’s
30 Burpees
240 feet walking lunges (would have gotten all 5 but I was literally dying and rested a lot)
Oops.. Forgot that I did 15 of the “breck” MU sub things!!
sumo deadlift:
5×5 @ 205#
WOD as rx’d but with 45# DB:
finished 60 feet at time cap
5×5 Sumo Deadlifts @ 185#….not 80-85%
WOD w/ banded muscle-ups (white band) = 27:58
First official day of CrossFit, what better way to start than baptism by fire 🙂 Definitely felt like a noob, but I’m excited about progressing over the next several months. Here we go:
Sumo deadlift:
5 @ 75, 5 @ 105, 3 x 5 @ 135
(Definitely could have done at least 135 for each set, went too light in the beginning)
15 @ 75 squat cleans (will go up a bit in weight next time)
5 T2B, then subbed 25 V-Ups (need to get tougher hands)
10 box jumps, 15 step-ups, 5 box jumps (wish I would have just toughed out all the box jumps)
30 DB push press @ 25 (this was probably right on the money for where I’m at)
90 jump ropes (failed to get any double-unders in warm-ups so didn’t attempt)
15 @ 75 thrusters (will go up a bit in weight next time, wasn’t EASY, just burned)
30 jump pull ups (wish I would have tried a few regular pull-ups first)
20 burpees (was completely out of gas at this point, these came about 5 at a time, and they were UGLY)
Did not attempt muscle ups
For any other knew folks, just stay mentally tough. The biggest challenges I had today were just with stamina. Don’t give in to weakness!
Sumo Deadlift 5×5 @ 115
WOD= DNF – made it through 22 burpees @ 30 min cut off
modifications:
95#cleans
GHD’s in place of TTB
20″ box step ups
muscle up progressions on low rings
20# DB’s
65# thrusters
Strength:
Stayed light at 205#
WOD rx’d
1 and 3/4 OH Walking lung step distance (100 m) at 30:00
sumo deadlifts 5×185#
wod 26:40
ghds v pullups (hands torn)
MU progression
100# on cleans, 85# thrusters, 25# db’s
Sumo DL 110# not 80-85%.
WOD with Rxd weight
10 bar MU
30 DU with singles in between
28:54
Sumo DL
5@315#
5@335#
5@335#
5@355#
5@355#
WOD w/o Muscle Ups=29:45
Crossfit Breckenridge
WOD. RX’d.
9min AMRAP
9 thrusters (115#)
9 “all-star” push-ups (think hand and foot release explosive push-ups)
9 burpee clean & jerks (115#)
2 rounds + 8 thrusters
Altitude (9600′) is dreadful….
Wod with 5 mu’s..
Got to 10 lunge steps at cut off
EMOM summon DL
185#
WOD with 135# power cleans, 8 muscle ups and 95# thrusters
15 burpees at time cap
Today’s WOD from the 2009 Games
http://youtu.be/ehlRjOT7EMo
205 on sdl on last 5
Wod as rx’d: got to 20 burpees did one mu then failed a couple then moved on.
Sumo’s
5×5@ 125
WOD w/ 5 Ring MU’s & no Dub’s 🙁
Made it thru 3 OH lunges at 30
Knees are really bothering me right now so opted out of dubs after mulitple attempts and stepped down from Box jumps
Sumo DL
@155# (70%)
WOD
Skipped MU
unweighted lunges
Forgot to change weight for thruster, so those @100#
Extended as I jumped off the box (not game standard)
25:31
Strength
5×5 @ 105# (went light) + Worked MU progressions in between
WOD modified the following:
85#/65# barbell
15# DB
5 banded MU
90 singles
25 kipping HSPU (1 mat) instead of PLU (hands)
Unweighted lunges
29:47
Wod w/4 MU attempts, everything else RX
27:25
WOD w/rx’d weight and power cleans
Made it 120′ at cutoff on overhead lunges. Back to stringing two muscle ups together!
Sumo deadlift 5 x5 @ 160#
Wod: did 20 t2b due to hands being sensitive. 5 mu practice with blue band. Lunges with 10# plate
28:14
Sumo Deadlift
5 Sets of 5 @ 315#
WOD
As Rx’d
Time: 21:38
Sumo DL with 145#
Wod
Cleans with 90#
7 MU less than impressive attempts
8 MU progression
Thrusters with 85#
Everything else RX
Made it thru 240 ft lunge
sumo 225#
wod: 30 min of work with lots of rest breaks
Strength 5×5 @ 185#
WOD all RX’d except
15 MU ring practice
Time 27:25
Sumo DL 5×5 with 155#
WOD rxd except MU attempts/c2b mix
26:36
WOD Rx except 5MU instead of 15MU
120/300 ft on lunges
This workout hurt bad, had that puke feeling going into the burpees
Strength:
5@295
5@340
5@315
5@315
5@315
Wod Rx- 28:30
Strength – Sumo Deadlift
205#
Wod RX (45# DB)
DNF – 100′ OH Lunges
5×5 @ 100# DL
mod WOD
7 cleans 100#
15 ttb (all singles… Only left toe touched)
15 step ups 20″
7 PU
15 DB PP 25#
15 DU
7 thrusters 95#
15 around the bump burpees
2.5 lengths for OH walking lunges with 25# plate
20:xx
5X5 @ 275
Wod rxd – 29:04
3×5 sumo @ 115# then my right knee felt funny
WOD
Mods
95# Power Clean
Bar dips
Single single double x 30
65# thrusters
Finished my forth walk at time limit 🙁
Fourth***
2X 5@205
3X 5@225
Wod Rx 27:38 (bar MU)
Sumo DL @135 way below 80-85%
WOD with
95# cleans
85# thrusters
15 ttb 15 ghd’s
Bar dips, no muscle ups
28:16
Great pic Kim!
Sumo deadlifts @ 125#
WOD with the following mods:
85# Cleans
Step ups
15 push-ups & 15 dips for MU’s
65# Thrusters
Ring rows (hands are killing me!)
15# OH Walking Lunges
Made it to about 100′ at time cap.