Pain Stations

When I read the wod last night I didnt realize that each station was done right in a row.  Not sure if that made the burpees easier or harder.   6:30am class - just me and Katie Guay.  Before we began the WOD Katie was lamenting that she couldnt get a C2B so she needed to do the 10 OHS.   Ben and I said sure you can.  Just do a chin up grip.  Sure enough she got 8! 

A1)Pullups
3-3-3-3


25lbs, 35lbs, 45lbs, 50lbs

A2)Deficit Lunges
20-20-20-20
65lbs,85lbs,105lbs, 105lbs

A3)Burpees
4x M.E. :90
Rest 2:00
Score = Total Number of Burpees

Rd 1 - 33 reps
Rd 2 - 30 reps
Rd 3 - 32 reps
Rd 4 - 31 reps

126 reps

150 for class

DT & PAX EAST

Just Tom Gormey and myself.   A strength WOD was the order of business today.  Something heavy enough to not be able to blast through it and hard enough to slow you down.

DT

5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx = 155 lbs. / 103 lbs.

Messed up and did full cleans for the first 2 rounds until I remembered I could do a HPC.   Not sure it made that much of a difference as I was pretty knackered from the start.

Way slower than the last two time I did it.

12-23-2012 slightly-off-piste
1-4-2014 double-wod-dt-and-chipper


 Round 1 1:57
Round 2  5:03
Round 3 8:46
Round 4 12:38
Round 5 15:57

Took the boys to PAX.

Masters Crew

The sun is shining and its warmed up a bit so the gym is in the 50's! Much easier to get warmed up under those conditions.   I had written 5 wods on the board and left everyone cross out the ones they didnt want to do.  So we crossed out -

1. Barbara
2. Fight Gone Bad
3. Filthy Fifty 
4. Modified team wod

The original Wod was programmed as this
20 Min AMRAP

• 100 Wall Balls
• 75 Power Snatch
• 50 Burpee Bar Hops
• 25 C2B

We did this 20 min AMRAP

20 Wall balls
15 Power Snatches @75lbs
20 Burpees
10 C2B

4 rounds plus 3 reps


Did 150 Burpees 

Hotel Burpees & Travel

NO wod on Thursday and a travel day on Friday.  Once I landed I immediately went to Brimmer to go see Seussical.

Crossfit Dana Point

Warm Up
5 EMOM
10 Squat Unders
5 Pringles

Strength (5,5,5)

135, 185, 185, 185, 185

WOD
4 Rounds
100m Run
20KB @70lbs
10 HSPU

10:44

Travel Day

Late night flight to SF.

In the presence of the American 50-59 Champion

Back in the hood

Dynamic Line Warm-Up

50 Burpees

A) Max Power Clean
135,185,205, 215 Failed at 225

B) For Time:
10-9-8-7-6-5-4-3-2-1
Cleans & Pullups
-Cleans
Sets 10-9-8 @95/65
Sets 7-6-5 @135/95
Sets 4-3-2-1@185/135
-Pullups
Sets 10-9-8 @Chin
Sets 7-6-5 @Chest
Sets 4-3-2-1@Muscleup
(15min Time Cap)

12:51