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Friday, March 21st, 2014 - Chipper - 2014 Reebok CrossFit Games Open Workout 14.4
Posted: 20 March 2014 05:24 PM   [ Ignore ]
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FRIDAY 140321

Workout 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Post reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.

Top male and female scores will receive $2,014.

The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.

Answers to frequently asked questions can be found in the Beginners forum.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 20 March 2014 07:45 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs:
14:00 AMRAP
60-calorie row
50 toes-to-bar
40 wall ball shots, 20#/10’ target, 14#/9’ target
30 cleans, 135#/95#
20 muscle-ups

Pack:
14:00 AMRAP
60-calorie row
50 toes-to-bar
40 wall ball shots, 14#/10’ target, 10#/9’ target
30 cleans, 65#/55#
20 muscle-ups

Puppies:
10:00 AMRAP
50-calorie row
40 toes-to-bar (leg or knee raises okay)
30 wall ball shots, 8-10#/9’ target
20 cleans, 10-35#
10 Hand release push ups

Thank you Unforgibbon for the Pack scaling

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 21 March 2014 01:08 AM   [ Ignore ]   [ # 2 ]
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21/03/14

Workout 14.3

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

Score 89 reps,

Not the best score pretty chuffed to complete the 20 DL@100kg to be honest, my PB is only 130, the box jumps after were emotional as well.(only got a 20” box as well)

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 21 March 2014 03:20 AM   [ Ignore ]   [ # 3 ]
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wu
~1 mile jogging, droms, cfwu*1

press (kilos)
42.5*3/45*3/47.5*3
40*7

wod

TUESDAY 140318

Daniel

For time:
50 pull-ups
400-meter run
95-lb. thruster, 21 reps
800-meter run
95-lb. thruster, 21 reps
400-meter run
50 pull-ups

pack
For time:
25 Pull-ups —kipping (22+3)
400 meter run
65 70 pound Thruster, 21 reps —(14+7)
800 meter run
65 70 pound Thruster, 21 reps —(8+8+5)
400 meter run
25 Pull-ups —kipping (17+8)

time
13:45

kipping pull ups, treadmill runs at 13-16 km/h, had to move upstairs/downstairs between pull ups and everything else

$o
3min each leg super couch mwod
5min padmasana

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M/47/5’10”/160

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Posted: 21 March 2014 03:38 AM   [ Ignore ]   [ # 4 ]
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21 Mar 14

Rest Day…needed this!! grin

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” Damn Top, for an ‘old’ guy, you move pretty good!!”

M/42 yo/6’3”/219 214 lbs (looking to get to 205!!)

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Posted: 21 March 2014 03:55 AM   [ Ignore ]   [ # 5 ]
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Pack:
14:00 AMRAP
60-calorie row ELIPTICAL(only thing available)
50 toes-to-bar
40 wall ball shots - 18kg DB thruster
30 cleans, 65#/55#
20 muscle-ups

Score: 60 + 50 + 40 + 10 = 160

Have no idea how the eliptical relates to a rower; took 5:08 to byen 60 cals, anyone time their row for comparrison?

A lot of subs making the score somewhat questionable, but i figured something is better than nothing…

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 21 March 2014 04:07 AM   [ Ignore ]   [ # 6 ]
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TopMac - 21 March 2014 03:38 AM

21 Mar 14

Rest Day…needed this!! grin

Enjoy wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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Posted: 21 March 2014 04:53 AM   [ Ignore ]   [ # 7 ]
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WU: Stretch; roll; run 200m

SWOD: Power Clean
95lbs x 3; 95lbs x 3; 115lbs x 3; 115lbs x 3;
125lbs x 5; 135lbs x 5; 145lbs x 5

Bear complex for 5 rounds:
7 reps each at 65lbs; 75lbs; 85lbs; 95lbs; & 115lbs
could have started the weights higher or progressed faster; was unsure of the suck factor on this.

Pullups:
12 - double overhand grip
12 - left underhand; right overhand
10 - left overhand; right underhand
8 - double underhand grip
8 - double overhand grip

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 21 March 2014 05:56 AM   [ Ignore ]   [ # 8 ]
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Anybody know how many pulls on the rower constitutes 60 calories (approximately)? Would 60 SDHP be a good sub or too low?

I guess per the equipment substitution info in the beginners forum, one could sub burpees as a 1:1 for rowing calories, but the SDHP seems to mirror the movement better.

Update:
Math seems to be indicating that 100 SDHP is a good approximation of 60 cals on the rower. If anybody gets something different, please let it be known. Thanks SheepDawg for the input on this.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 21 March 2014 08:43 AM   [ Ignore ]   [ # 9 ]
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Open 14.4

Before: 500m row 20-22-24-22-20, dyn WU

3x: 5 squats, 10 ring rows, 3 T2B

14.4 174 reps (24 cleans)

My two cents for us mere mortals:

1. Go for it on the row. You’ll be resting on the T2B anyway.
2. For T2B, the “bring your knees up near your chest and extend the legs to touch the bottom of the bar with bottom of feet” worked really well. I usually do a big swing and touch with the toes. Was able to do a quick 8 and 2 and then sets of five rest of the way, which I normally can’t do for this many reps.
3. If possible, don’t break the wall balls until you have at least 20 reps. I did 15-12-8-5. Too many breaks.
4. Don’t stop on the cleans. Make it your goal to find a pace where you just keep cranking them out. It may be slower when you first start but then work to find your groove. I did a few sets of five and rested to begin and would have been better off just cranking them out. Once I found my pace I think I was faster.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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Posted: 21 March 2014 09:08 AM   [ Ignore ]   [ # 10 ]
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Hey!  Why not log your rowing from this WOD on the Concept2 site?  You could help win a new rower for Brand X.  See below.

Pack:
14:00 AMRAP
60-calorie row
50 toes-to-bar
40 wall ball shots, 14 10#/10’ target, 10#/9’ target—I only own a 10# ball
30 cleans, 65#/55#
20 muscle-ups


160 reps

Made it to 10 cleans.

Then,

Concept 2 Mud Season Madness

Row the rest of the 5K (I rowed 821 m during the WOD):

18:44.3

Please consider signing up for Brand X’s Concept2 rowing team and competing in the World Erg Challenge.  The challenge runs 15 March through 15 April, but it’s not too late to sign up.  We have a chance to win a rower or ski erg for Brand X, as well as some individual prizes.  It would be swell if, at a minimum, everybody logged their rowing from the WODs they were going to do anyway.  Please PM me if you have questions.  Thanks!  grin

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 21 March 2014 09:56 AM   [ Ignore ]   [ # 11 ]
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140317

Arnie

Pack:
With a single 1.5 pood kettlebell (50# kb for swings, 30# kb for get-ups and squats):
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Time: 24:40

Turkish get-ups and one arm overhead squats were not going to happen with 50 lbs - I just don’t have the shoulder flexibility to keep the weight locked out overhead.  OHS were the hardest - I won’t swear I got below parallel every rep; it’s a very contorted and awkward movement, and the weight wants to fall forward as I get low.  OHS broken 8-7-6 both sets.  First set of TGUs broken 14-7, second set 10-8-3, but slow. Swings broken 20-10-10-10, then 15-10-10-10-5 last two.

My shoulders are jelly.

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M 52/5’10”/180

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Posted: 21 March 2014 10:28 AM   [ Ignore ]   [ # 12 ]
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W/U
5:00 jumping rope
stretch
handstands
burgner
3x Samson, shoulder pass, good mornings, sit-ups, dips

140318
Daniel—RIP
Pack:
For time:
25 Pull-ups
400 meter run
65 pound Thruster, 21 reps
800 meter run
65 pound Thruster, 21 reps
400 meter run
25 Pull-ups

21:27

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 21 March 2014 10:50 AM   [ Ignore ]   [ # 13 ]
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140310
RJ
Pack:
Five rounds for time of:
Run 600 meters
beginner Rope Climb, 6 reps
25 Push-ups
38:48

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Oak Ridge, TN
F / 33 / 5’3”/ 127lb
CrossFit-ing since August 2012

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Posted: 21 March 2014 11:06 AM   [ Ignore ]   [ # 14 ]
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Deadlift: 135x5, 185x5, 235x5, 285x2, 325x2, 350x2, 350x1

I was really hoping to go for 360, but that last set of 350 felt pretty heavy, and it was supposed to be for 2. I stopped feeling solid, so I called it a day.

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M/34/5’ 10”/182#

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Posted: 21 March 2014 11:45 AM   [ Ignore ]   [ # 15 ]
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AntDawg - 21 March 2014 11:06 AM

Deadlift: 135x5, 185x5, 235x5, 285x2, 325x2, 350x2, 350x1

I was really hoping to go for 360, but that last set of 350 felt pretty heavy, and it was supposed to be for 2. I stopped feeling solid, so I called it a day.

Good Deadlift session AntDawg wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  Rest and Recovery are every bit as Vital to a successful training program as the Exercise itself. The two have a symbiotic relationship, relying heavily on each other to affect positive change in the Athlete.

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