WOD for Tuesday 10-7-14 (Terrible Tuesday Intervals postponed until Wednesday)
October 7, 2014Open Prep
Strength: 5×5 Pullup. Try to increase average vs last week.
Shoulder Prehab: 2×20 Scapular retractions. 2×20 External Rotation R&L
Work- Mixed Intervals E4MOM x6 At 0&12- Row 2 Mins max Calories. At 4&16- AD 2 Mins Max Calories. At 8&20 run 400m for time. Score each action separately.
Traditional Platinum Elite CrossFit
Strength 4×8 SP for total load. Greater than last week.
Work: Nascar Your Plates: 5 rft/10 min cap back squat 225/145×8, S20 135/95×8. Athlete’s change weight from Back Squat to S2O and recollar.
Crossfit Carolina Beach Daily Workout 
Went up 15 lbs on Pull Ups. 227x5x5
Row 1st. 38, 2nd 37
Bike 1st 32, 2nd 26
Run. 1st 2:02, 2nd. 1:31
4×8 @55. Skipped nascar, leg rehab an can work instead
Fucking autocorrect … Ab work
shoulder press 117, 120, 120, 115=3776
Nascar=72 reps scaled to 185 & 135
my lower back is still feeling rough.
SP- 8×57, 8×52, 8×50, 8×47=1648
Work- NASCAR 71 reps @ 85/65 ….previous from May 77@ 85/60
Michelle
SP: 55×8, 57×8, 60×8, 65×7 = 1831
Nascar: 8:00 @ 85/65 – went light, wasn’t sure how my legs would hold up – need to go heavier next time
SP: 2,600
NASCAR: 51 rx
Way to go RX
SP 155X32 total 4,960 last weeks avg was about 152
Nascar 68 RX I WILL finish this one day!!! today though I was just too spent!
Row – 91
AD – 79
run – 3:10
Pull-up: +1 for 17, +2 for 8
Shoulder press 2160# 80,60,65,65
WOD 8:53 130/80#
Dumbbell shoulder press:
30lbs, 25lbs, 25lbs, 25lbs
NASCAR scaled to 130/80 finished in 8:24
Andrea
I am only here reporting that today’s workout was one of the worst ones I’ve ever done. As in, if I ever see it scheduled again, I ain’t showin’ up! I had myself convinced that I was quitting after one round. I’ve never a quit in the middle of a WOD before, but this was gonna be it! I didn’t quit.
Row 71
AD 69
Run 3:14
Who IS this fountain of positivity???!?!?!
Hey, man, I don’t bitch often. I take the punches but his WOD was horrible! ~ Andrea
SP – 3255
NASCAR – 48 reps at 215/125
SP
7×145 1015
8×135 1080
6×135 810
6×125 750
3655/32=114
Need to start 130 next time.
10/7 WOD nascar
115 S2O
185 BS
Score=56
SP 2056 (62×8, 65x8x3)
Nascar 9:33 at 100/70
I know I’ve done this before. Don’t have previous score or weight.