Friday 170224
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Post time to responses.
Ladies and Gents! We will be kicking off our CFJ Open Showdown for WOD 17.1 tonight! We will open the doors at 4pm, start briefing the workout at 4:30pm and our first heat will kick off at 4:50! Heats will run every 25 minutes. If you want an early heat, make sure to show up early! 😉
Feel free to bring friends and family to cheer our athletes on!Â
WOD Rx:
19:32
17.1
Modified: 25# DB, 20″ burpee step up/over
Finished 40 out of 50 snatches.
Score: 210 reps
Good job 5am crew!
TGIF!
CFJ here is an initial link that that I feel provides some good strategies.
These may help as a reference.
https://wodsuperstore.com/blogs/news/tagged/talayna-fortunato
I will post more as I develop and review as well as watch athletes go through.
Great job to the 5 and 6 am with some great times.
Great job 5 am!
WOD as Rx’d = 18:00
5 rds
20 cal, air assault
20 DL 135#
20 push-ups
15:59
as Rx’d=19:43
Great link DB!
WOD Rx – 19:58
Wod rx’d: 19:09 F those burpee box jumps. Back hurts too. Great and I’m hungry!!!
Wod as Rx’d – 19:49
Masters 45-49 😉
Some of you today asked for a general warm-up to get ready for the WOD with some common stretches we normally do. Here is a 20min EMOM fashion to keep you moving general warm-up and primer/prep for the WOD.
Recommend some pre-rolling out/myofascial release prior.
Please know this is just one general method. Feel free to adjust times, moves etc..
The Key is you actually perform a good warm up and activate your energy systems, create the needed mobility and feel ready to battle and battle hard, at a good tough but maintainable pace. Get a good sweat and go in ready. Be smart when you start this one and build into it.
1 min Row 60-70%
1min Assault Bike 60-70%
1min Banded Shoulder Stretches and a few Kips
1min Light/Moderate KBS American
1min Slow Jog
1min Samson and Spiderman Stretches
1min Seated Straddle Stretches w/roll back for lower back
1min Box Stretches and Step-Ups
1min Rest / adjust/get what you need to.
1min Row 70-80%
1min Assault Bike 60-70%
1min Seated and Lying Lower Back Stretches (Scorpion, Iron Cross, Seated Upright twist etc..)
1min of 4 Dumbbell Power Snatch (Mod to WOD wt) 2 Burpee Box Step-ups
1min Rest / adjust/get what you need to.
1 min Row 75-85%
1min of 6 Dumbbell Power Snatch (WOD wt or 5lbs heavier) 3 Burpee Box Jumps (Slow Pace)
1min Rest / adjust/get what you need to.
1min Assault Bike 75-85%
1min of 6 Dumbbell Power Snatch (WOD wt or 5lbs heavier) 3 Burpee Box Jumps (Expected WOD Pace, remember it will take anywhere from 12-20min)
1min Stretch anything else needed
**Use the restroom, get a drink, and stay warm and for the next 5-10min or until your heat
17.1. Rx’d.
18:22
Thanks Chad for judging and great job!
17.1 rx’d
19:33
Thanks Brian for judging me!!
17.1 scaled
147 reps (40 snatches + 2 burpee box step-ups)
18:45 miserable hate this wod and burpees and box jumps, however my judge performed wonderfully
Masters 45-49 scaled
18:56
Thank you Chrissy Harrison for judging
17.1 as rxd
14:29
Well done cfj!!!!
17.1 as Rx’d
17:03
Great job all! Thanks Toby for judging me.
17.1 rx’d
16:13
that HURT…had major fran lung and LBSSSS after!
Great job tonight, CFJ! So proud of all of our athletes that took on 17.1!
Max, you did A-MAZING! Such a joy to judge! 😉 Master’s 35-39!!!!
17.1 Rxd
158 reps
Awful. Should have done scaled.
17.1 Rx’d
212 Reps
17.1 Rx
221 reps
17.1 RX’D
15:43
coming back Sunday to tackle it again feel like I could do a little less breaking on the snatches
thanks shawn for judging me at the last minute and great push through that one as well as everyone who attacked this great job everyone way to push through the lung burner ready to see what is to come for 17.2 thrusters anyone????? lol gotta love dave’s thought process on making us hurt
17.1 As Rx’d:
15:48 unbroken
I both loved it and hated it at the same time!
Can someone judge me, Monday?
918-906-8910