Dreamforce WOD

I wasnt sure I was going to be able to stay for the Dreamforce WOD so when I got to Flagship I got busy to get something in.    Did my 100 bodyweight movements and then got on the airdyne and did a 10 minutes max calorie ride.   I did it a maintanable pace versus a pace that would absolutely destroy me.   WOD 1 - 10 min max calorie 113 calories


By then they had posted the wod and it was

Teams of 4  - 20 minute AMRAP
Max Rep Deadlift 135
Max Rep Air Squat
Max Rep HR Push Up
10 x Burpees

Everyone works at the same time and the group rotates after the 10 burpees are completed.

We did
377 Deadlifts
579 Air Squats
387 Pushups

WZA Wod 5

Original plan was to do it at 9:30am with Sarah and Giorgio but with so much stuff to do with the house I decided it would be better to do at 7am before the 8am meeting we had at the house with the contractor.

Craic Masters was an absolutely zoo today.  I think it was the most people we had.  Trying to organize this qualifier and video tape it was a bit of a fiasco.  I wont blame the chaos on my performance as I was absolutely sucking wind.  

In 17 minutes, complete as many rounds as possible of:

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:

·       20 Handstand Push-ups
·       20 Alternating Pistols
·       20 Pull-ups
·       20 Wallballs – 20lbs/14  - 10ft target

Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:

·       15 Hand-release Push-ups
·       15 Goblet Squats – 53lbs/35
·       15 Pull-ups
·       15 Wallballs – 20lbs/14 – 10ft target

Workout 5 is scored as the total rounds and reps completed within the 17 minute window.
*Tie-breaker is the time it takes to complete the first two full rounds.

Score -  5 round plus 3 reps

WZAOC Wod 3 and 4

On a 19 minute running clock, perform the following two workouts:

WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:

·       3 Power Snatches | 3 Box Jumps
·       6 Power Snatches | 6 Box Jumps
·       9 Power Snatches | 9 Box Jumps

·       etc… Increasing each round by 3 reps on each movement

WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch

This was going to be limited by my snatch.  I was hoping I could do 185lbs but that would be 10 lbs over my max and wasnt really realistic since I havent snatched heavy in 2 years. I was pretty damn happy getting to 170 after failing in warmups.   Wod 4 went fine although it would have been good to be able to pace off of someone. 

Part B - the second time around that bar was damn heavy.  I hit 155 and then failed 160 and then got it and Jarrod says come on from across the room you have time for one more.  I am really glad he did as I got it with no time to spare!

Wod 3 part a - 170lbs

Wod 3 part b - 165lbs

Wod 4 - Into the round of 21 - could have gone a little quicker on the box jumps.

First 21 plus 9!

 

WZA WOD 1

I wish I had done this wod earlier in the week when it was first posted.   Instead headed to the gym at 7:15am and gave myself 30-45 minutes to get one good shot at it before I had to leave for my soccer game.

Wodapalooza Online Qualifier - Event #1
For Max Load:
6 Unbroken Reps of the "Bear Complex"
1 x "Bear Complex"
Ground to Shoulder, passing through a Front Squat
Shoulder to Overhead from the Front Rack
Back Squat
Shoulder to Overhead from the Back Rack


As I was looking back through Comptrain Masters post and advice I realized I had done the warm up they suggested incorrectly as it related to the weights.   They wanted you to do one round plus a squat clean  at the weight you were going to attempt.  I used light weights for my warm-up and then just jumped up to it. Oops

 65,85,105,135 - 175lbs @ 2:58

We tied our game 1-1 although I thought we were the better team.   Tris game was up in NH and they tied 3-3.  He scored the tieing goal on a cracker in the upper 90. 

WZA Wod #2

WZA QUAL WEEK 1 - EVENT 2
AMRAP 7:
21 Deadlifts, 21 Overhead Squats, 50 Double-Unders
15 Deadlifts, 15 Overhead Squats, 50 Double-Unders
9 Deadlifts, 9 Overhead Squats, 50 Double-Unders
Master’s 50+
Deadlift Load – 185/115
Overhead Squat Load – 95/65
25 Double-unders

Total Reps

1 round plus 29 reps
tiebreaker 3:58

After some encouragement from both Jarrod and Sara i signed up to do this comp.  Should be fun.
The weights were not heavy but having to cycle through was tiring.

Rowing Intervals

Big Crew this am - Anthony, JR and then guest rowers Steve and Eric.

 Strength:
Good Mornings 5x8 (3sec Down, 3sec Hold, 3sec Up)
Rest 2:00
Workout:
Fish Game to warmup then



1200 1:57 - 1020 meters
3:00 Max Effort Distance Rowing
5:00 Rest
x4

1. 854 /1:45.3
2. 856/1:45
3. 816/1:50
4. 817/1:50.1

12 minutes - 3343m avg 1:47.9

Like Bear Complex

A) Oly Complex 3- Cleans
2-Hang Cleans
1-Jerk
(Build to a heavy combination in 30 mins)
+ Worked with Chris - felt good

95,135,155,175,195 (f) and then 185

B) 7 AMRAP
200m run
10- C&J 135/95

Asked Callahan what she thought I should get and she said 3 rounds 100m.  I got 3 rounds plus 10+meters. Sorry coach fell a little short.