WODS for Monday Tuesday and Wednesday Jan 27-28-29. Diet Contest 1/2 way check in.
January 27, 2014We are at the halfway point of the Annual Diet Contest. As always, there’s a lot of slippage in terms of how compliant people are being. I would really urge you to bear down and get strict these last 3 weeks. You will regret it if, 3 weeks from now, you are disappointed in your photos and didn’t do all you could to drop bodyfat. If you are not moving in the right direction, speak up asap.
Reminder that to be eligible to win you must make 10 individual separate food entries, not for instance throw 1 long post with 10 days worth of food recorded.
Also, make sure you attend the awards ceremonies Saturday, Feb 15th. We are soliciting host venues. if you are interested in hosting the awards ceremony, please let me know. Count on 50-60 attendees. Its “bring a dish to share style”, so if you host you need not cook anything. There will be feats of strength with prizes attached. Couples Handstand Benchpress is definitely returning. Your suggestions for feats of strength are welcome.
MONDAY
OPEN WOD 11.4
AMRAP in 10 Minutes
60 Bar facing Burpees
30 OHS 120/90 (95/65)
10 Muscle-UPs on rings (substitute 3 Pullups/3 Ring Dips for Muscle Ups)
Strength-
A) Weighted Pullups 4x 6-8
B) Shoulder Press 4x 6-8
Alternate A and B starting a set every 2 minutes.
Tuesday
Strength 1: Back Squat 4×8 Tempo Controlled at 1-3-x-1
Strength 2: Stiff leg Deadlift 4×5 Tempo Controlled at 2-2-2-1
WORK– Max reps in 5 Minutes of 5 Hang Squat Cleans @ 135/95, 5 Box Jumps 24/20
Wednesday–MON or TU Make Up or Recovery Day
Technique- 15 minutes Rope Climbs or HSPU Progressions
Work- 15 Minutes – Monostructural. As hard as appropriate.
Recovery- 15 minutes Aggressive Therapy roll/Stretch.
Crossfit Carolina Beach Daily Workout 
Work – 78 reps @ 95#.
Pull Ups = (BW+24)x5, (BW+30)x5, (BW+30)x5, (BW+30)x5 = 4730
Shoulder Press = 115x5x4 = 2300
WOD 83 reps at 50 lbs
Sp 1125
Pull-ups 1 with gray and thin red, 3 with just gray
91 reps + *2 RX on the overhead squats. I did pull ups and ring dips instead of Ring Muscle ups. Completed 2 pull ups before time ran out.
Shoulder press 2400 lbs
Weighted Pull Ups 4200 Lbs
77 reps at 50lbs
SP – 900
PU – +2 underhand grip, +3 overhand
Front Squat 225 x3 x4
Snatch 115×3, 125 x2 x4
Jerk (hold split 3 seconds) 165×3, 175x3x4
Then
92reps RX
Hadn’t done ring muscle ups in quite a while. They need some work. I was pleased to get 2!
11.4 – 73 reps with 65lb overhead lunges
pull ups – 2 x 5 at BW
SP – 1 x 5 at 65lbs
had to leave early so couldn’t finish up
UGH! That was quite a welcome back from a week and a half of vacation.
81 Reps @ 95 lbs. OHS are not my friend and my lungs were spent quick!
Alternating A/B
A- SP 115X’s5, 135X’s5, 135X’s5 135X’s5 total 2600 total lbs
B- Pullups 212X5 for 4 rounds. 4,240 total lbs
for my records…212 was BW + 25 lb vest.
Wod 91.5 reps (65ohs)…PU 3960 (BW plus 10 every rep). Sp 1900
Monday
Work–> 83 RX’d (although burpees suck balls and are one of my least favorite things to do, I actually enjoyed this workout. Weird)
Strength –> pull ups w/+1 band
Press 1@45, 3@65
Weakness work
4sets of 5 T2B –> focusing on form
4 sets of 5 ring dips w/box
Got 80 in Rxd
Good WOD
91 except did pull-ups/ring push-ups for the 1. Rxd on ohs weight.
Pull-ups: all 2+
Shoulder press: 80 x 4 for 2sets and 85 x 5 for 2 sets
Work = 47.5 reps but scaled. I was at 27 burpees when the 4 minute marked rolled around. I was tempted to keep going, but I decided I better follow the rules. Besides, I like OH squats and wanted to get some done today.
SP = 1,050 lbs but only got through 3 sets before I had to leave.
Pull-ups 3×5 with skinny gray band and medium skinny red.
Zoe: 90 reps at 65 lbs
Tom: 90 reps at 85 lbs
cant remember scores for 2nd half.. or the math..
Zoe:
Shoulder press: 3 rounds at 60 lbs, 1 round at 70 lbs
Pull ups: 3 rounds of pull ups at 130lb body weight, and one round of 3 pull ups at 135
Tom:
Shoulder press: 2 rounds at 85lbs, 3rd round 3 reps at 105, 4th round 4 reps at 95
Pull ups: 2 rounds at 193lbs, 4 reps out of 10 at 203lbs (all 5 per round were consecutive, but 6 short)
worked on some muscle up technique… it will be mine.. oh yes, it will be mine…
Well, 92 BUT only did 65 for OHS AND I did the pull-up/ring push-up combo. I was lucky to have even shown up. thanks to Clark for kicking my lazy ass out the door!
Pull ups – 3 BW+2 one skinny red
Shoulder press – 65-70-75(4)-75
~Andrea
77 burpees and overhead squats at 95 pounds.. 2500 pounds shoulder press and still working on pull ups!
Catalyst
Power Snatch + Snatch Push Press + Overhead Squat – 70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
110, 115, 125
Power Clean + Power Jerk – 75% x 2+1 x 2, 80% x 2+1 x 2
165, 175
Snatch Pull – 95% (of snatch) x 3 x 4
145
– Then
4x8bs 155, 185, 195, 205=5920
Did not perform stiff leg DL
Hang clean/box jump 61rx
I failed to read the board right again. I did 2 sets of the 4×8 at 5@ 185. once i realize it was 4×8 i did 3 sets of 4×8 @ 185 to make up for the short fall. 2×5@185, 3×8@185.
stiff leg DL 135. need to drop weight to have better form. felt more back then i should.
WOD 5 rounds + 3 RX no rep 2 times for clean off the floor. Trying to keep up with Jeff and just forgot to hang it first. Did this on the first of round 1 and 3.
Another work out i like and look forward to doing again.
Back squats 4 sets of 8 climbing to 215. Thanks Ryan for the push. Only 20 on the hang squat clean .
WOD – 41 reps RX. Not a great score, but felt good to get that 1 last rep at the bell.
WOD 11.4 98 reps. Burpees done at 5:22 Right on target. Rested till 6 minutes, which was probably too long. OHS in sets of 15 -10-5 with no misses. Done at 8:22. So 8 muscleups in 1:38. 4 singles and 2 sets of 2, no misses. Wanted to clear the round and get back to a few OTB burpees and I think that’s doable.
Tuesday WOD 52 reps. Did front squats instead of cleans.
Back squats = 3,680 lbs. (95, 115, 125, 125); I did low bar BS and it was tough on my arms and shoulders at that tempo. Sort of took the fun out of BS for me.
Stiff legged DL @ 95lbs.
Work = 34 @ 75lbs.
Tuesday: back squat 225x8x4
45 reps of squat clean/box jump RX
Tuesday:
back squats: 85, 95, 105, 115 – this made me very dizzy today!
stiff legged dl @65
work = 34 with 95lb hang cleans, no squat
Back squats 4×8 @ 210. 3 sec pause. SLDL 3×8 @135. Amrap in 5 of 5 hs cleans 5 box jumps @24″ = 63 reps.
Tuesday – squats – 60, 60, 65, 70
SLDL – 70
Work – 40 reps at 60#/step ups
Bs at 85 and 90
Dl at 90/100?
Work 33 at 70. This totally kicked my ass. I knew I was in trouble when I missed the very first clean 😦
BS- 70, 80, 85, 85
SLDL- 100, 90, 80
Work- 41 @65lbs
Squats – 145, 155, 165, 155 all x8
Sldl – 95
Work – 66
Damn! Beat me by 3 reps, which is a lot. Nice work!
Tuesday
Squats -> 145 for all reps
Work -> 52rx
Monday – 81 reps @ 85
Tuesday – 47 reps rx
Wednesday: worked on rope climbs. Whitney showed me a new technique so I will keep practicing until I have it down and can move up the rope.
Then, 5 minutes on the airdyne and 10 minutes on the rower.
Tuesday on Wednesday.
BS 135X8 155X8 185X8 205X8 5440lb total
Work 50 reps RX.
Back squat: 95, 105, 115, 115
Straight leg dl @95 1×5, 2×8
Work 33 @65 my legs were crying
“Recovery” Day – 5k Row – 19:58
Last recorded time was 21:22
Make Up or Recovery Day
Technique- did a few rope climbs- worked on HSPU kipping from headstand w/ 2 25s & ab mat
Work- 15 Minutes – Monostructural.
Airdyne
100 sit-ups
Jump rope singles/doubles
Worked on kipping pullup
84 reps at 65lbs
Pull-ups thin red band
Shoulder press 975 – only time for 3 rounds
Tues work 35 @ 80lbs. Had barbell issues and had to switch collars after first squat clean. Screwed me up!
Wed
One minute each action for 4 rounds. Running clock
Ghd – 67 reps
Rope climbs – 7
HSPU – 26
100 reps total