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WOD for Thursday 10-6-16. No Oly lifting this week.

October 6, 2016

Just in case Friday becomes problematic via the weather, we’re going to condense our two remaining tests into one day as follows:

Pushing Strength–  Find your 1 Rep Max in the strict Shoulder Press. Knees CANNOT move.  Bar locks out over the heel.  Hip and ankle angle change is acceptable.

Hip Extension–  Back Squat Max reps in 1 minute @ 225/185/155-men or 155/115/85 – Women.  Please don’t short your depth.

then, one of my 3 favorite workouts. (Monster Truck nascar is really onl for those who have beaten the NASCAR time cap.  everyone else, please do NASCAR as written. )

Nascar or (Monster Truck Nascar):  

Nascar is 

5 rft vs a 10 minute cap

8 Backsquats @ 225/145

8 Shoulder to Overhead @ 135/95

From a rack.  Athlete’s must change their weights and use the same bar for both actions.  Collars required.  Men’s denominations are: 45 lb bar,  two 45’s per side for the back squat, 1 45 per side for the S2O.  Women’s denominations are 45 lb Bar, two 25 lb plates per side for the back squats, 1 25 lb plate for the s2o.

Monster Truck Nascar is 

8 Backsquats @ 245/155

8 Shoulder to Overhead @ 155/105

From a rack.  Athlete’s must change their weights and use the same bar for both actions.  Collars required.  Men’s denominations are: 45 lb bar,  45lb plate, then a ten then another 45 lb plate  per side for the back squat, 1 45 and 1 ten per side for the S2O.  Women’s denominations are 35 lb Bar, 25 lb plate, then a 10, then another 25lb plate per side for the back squats, one 10 and one 25 lb plate for the s2o.

So, the athlete manipulate the exterior plate on and off between the back squats and the S20.

Scale via load, BUT with an eye toward making the weight changes simple and achievable in 1 step.

Finish with 100 ab mat situps for time.

 

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9 comments

  1. 1 rep max shoulder press 160
    Max back squat in 1 minute 12 @ 225
    NASCAR 70 reps scaled to 185/135
    100 sit ups for time 2:42


  2. Thu Oct 6
    Split jerk 3 sec pause at bottom 205 5×2
    Snatch press 135 5×3
    Weighted pull ups 5×5 32lbs
    Ghd back extensions 4×8 15lbs


  3. sp: 90
    bs: 21 @ 85
    nascar: 7:08 @ 85/65 (last time 8:00 @ 85/65)
    100 sit-ups: 2:47 (last time with no ab mat – 2:47 – seems to be my standard time)

    I probably should have gone with 115/65 (or 75), but I have never finished at those weights and always get beat up both physically & mentally. This is the 6th time I’ve done this and I dread it every time!


  4. Thursday Crossfit
    Strict Shoulder Press. 195. Failed on 200
    Max back squats at 225 for 1 min = 16
    Monster NASCAR 55 reps
    100 sit ups 4:27


  5. Thursday Crossfit
    Strict Shoulder Press. 215
    Max back squats at 225 for 1 min = 14
    NASCAR 64 reps
    100 sit ups CRAMP!
    Jason

    What did the hurricane say to the coconut tree?
    Hang on to your nuts, this is no ordinary blow!


  6. Max rep shoulder press 68.5lbs
    Back squat 1 minute 16 @ 85lbs
    NASCAR 6:41 @75/55lbs
    100 sit-ups 4:20


  7. BS 13@225….NASCAR 47rx


  8. SP 185
    BS@225 11 reps
    NASCAR Busch series 185/115 53 reps


  9. SP 155
    BS 12 @ 225
    NASCAR Craftsman Truck Series 185/95 = 9:30
    100 sit-ups 60 reps in 1:20 – struggled through 10 more reps but ab cramps had me rolling in pain. Would like to try this one again.



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