Friday 150724
RUN ROPE CF Games Masters WOD 2014
5 RFT:
Run 400 meters
2 Legless Rope Climb 15′ 50-59 with feet
or
DOWN & BACK CHIPPER CF Games Masters WOD 2014
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)
** 50-59 rep scheme is 40reps and 20 reps
Post WOD of choice and time to responses.
Congratulations to Miss Sydney Sullivan on winning her division at the Reebok CrossFit Games this week, earning her the title FITTEST ON EARTH! We are very proud of you!
Congratulations Sydney!
30 seconds row/30 seconds rest for 20 minutes = 2711m
Ab cool down
Chipper
50 BJ’s w/ step downs
25 T2B
50 WB w/ 14#
25 bar dips
50 WB
25 GHD’s
50 box step up’s
24:31 Slow going today, lots of resting.
WOD: Run Rope w leg less till round 4 and 5 then did 1 leg less and 1 w/ my legs
15:??
DOWN & BACK CHIPPER CF Games Masters WOD 2014 @ RX
23:51 or 24:51
Henry was busy making fun of me to remember my time
F/52
Down & Back Chipper 50-59
(modified)
40 box step-ups 20″
20 GHD sit ups
40 Wall Ball shots 14#
20 bar dips
40 Wall Ball shots 14#
20 GHD Sit ups
40 box step-ups 20″
Time = 17:55
Ran a slow 400m as a ‘cool down’
Congratulations Sydney! You are amazing!!
Run Rope WOD
15:04
last rope climb on the 4th and 5th round I used my legs
Max 23:21 lol
3 rds
500 m row
21 thrusters 115#
11:26
Subbed GHD’s for T2B
24:18
Most of you know I am not a big blogger or post comments a lot, but I want to thank you. Thank you to Breck and Nicole for providing CF Jenks and their coaching and so much more than I can list. To all CF Jenks coaches and athletes for your handwork, support, dedicated training and pushing Sydney and yourselves daily to achieve elite fitness or as what a lot of you have taught me “LGN” via the CrossFit method at CF Jenks. A shout out to the Sullivan’s and all athletes and coaches that came in and helped us work with Sydney. Justin Allen thank you to so much for allowing her to train with you on Regionals Replication as it was a tremendous opportunity for her. And the biggest shout out possible to Meredith AKA Double M, Mean Machine, Muscle Up Meredith and my list goes on for her. She trained and pushed Sydney so hard everyday in all our extra sessions and is just a phenomenal athlete, sister and friend. Sydney you already know how proud we are and I have told you and your Gold Medal and placement speaks for itself on what you have achieved. If I have missed anyone “thank you” we at CF Jenks are indebted. Now let’s embrace this moment and then get back to training.
Train Hard, Train Smart, Train to Survive! OkieDB Out
Chipper
50 box jumps
25 ghds in place of t2b
50wb 14#
25 bar dips with toe touch at bottom
50wb
25ghd
50 box jumps
21:35
Run Rope w/legs
First time to do a solid 15 ft climb
*Subbed 5 T2B for 2nd rope climb every rd
14:45
chipper rx’d 24:17
waited 5 mins then did 2nd wod
rope climbs w feet 19:05
OKDB you’re the best! <3 this CFJ family!
WOD 1 as rx’d=19:2?
*finished first rope climb of last round during minute 13 but then failed.
**last rope climb was with legs
Stellar job, Sydney!!
Okie, I think she had an awesome coach, too 🙂
Chipper
Scaled the heck out of it
Mostly step ups for BJ
WB to 9′
Jumping dips
23:04
I hope that all members of Team Sydney are soaking up that California sun and just enjoying life today 🙂
Down and Back Chipper as RX’d
22:01
Good class, Jess! You are looking really good lady! Proud of your post-baby comeback!
WOD 1 w/ leg rope climbs =15:36
Then:
50 box jumps
25 TTB
50 WB
25 bar dips
10:18
Congrats Sydney! Amazing job!
Congratulations Sydney! It was fun watching you the last couple days!! My kids were so excited to watch you on the TV and see how consistent hard training and determination sets you up for succes. You have a flock of young fans!
WOD 1 (run/RC’s) Rx’d.
14:02
Post WOD
5 x 5 Strict Shoulder Press
65-75-85-95-105
Congrats Sydney!! Amazing to watch you destroy the field!
Thanks Nicole
Well said okie!! Congrats Sydney!
Got to watch Sydney the other day, Outstanding job young lady, you were dominant!
But I have to agree with Michelle….Sydney had OkieDB as a coach and basically swept the 2015 Competition.
I on the other hand have been coached by Breck Berry for years and have never really accomplished anything at all. Just sayn
Coaching makes a difference!
WOD 2 rx’d – 14:48
Way to go Syndey… Very impressive!
Wod 1
25:07
Wod 1 rxd: 15:54
Good luck with the foot Karin
Congrats Sydney!
mod WOD-preggo chipper
30 box step ups 20″
20 hanging knee raises
10 WB 14#
5 bar dips
10 WB 14#
2″ hanging knee raises
30 box step ups 20″
15:08 and 30 oz of water.
Hope your ankle is OK Karin!
Sorry if you guys didn’t finish the wod but thanks to everyone who helped me out ESP the 2 big hunks who did a second word by carrying me to my car! I’d like to do that again!
Damn it was a bad day for injuries..
Rope & run WOD, all rope climbs with legs – 12:57
1 min each for all movements. (75# on bar) no rest between movements or Wods.
WOD 1: 4 rds
SDHP – 18, 15, 14, 14
Man makers: 10, 11, 12, 12
WOD 2: 3 rds
HPC & P. – 7, 7, 6.
DL – 35, 33, 26
WOD 3: 2 rds
Thrusters – 5, 10
Cal row- 11, 11
Total: 257 reps
RUN ROPE CF Games Masters WOD 2014
As Rx’d
Time: 10:57