2 of 3
2
Friday, March 21st, 2014 - Chipper - 2014 Reebok CrossFit Games Open Workout 14.4
Posted: 21 March 2014 11:48 AM   [ Ignore ]   [ # 16 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3542
Joined  2013-07-26
AtomicDawg - 21 March 2014 09:08 AM

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

Busy Guy! Good job AtomicDawg. wink

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 21 March 2014 11:49 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3542
Joined  2013-07-26
RadDawg - 21 March 2014 10:50 AM

140310
RJ
Pack:
Five rounds for time of:
Run 600 meters
beginner Rope Climb, 6 reps
25 Push-ups
38:48

Great effort Radioactive better half grin

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 21 March 2014 11:49 AM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  778
Joined  2012-02-26

TOW WOD 140321:

BBG
7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec. DEMO VIDEO
45,55,65,75,85(1),85,90

Strength
2a) 5X3 Push Press – heaviest possible, rest 60 sec.
140
2b) 5X4 Tempo HBBS @ 75% – rest 60 sec.
180-4,3,2 170-3,3 Struggled greatly with these today.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
9 minute AMRAP of:
20 Wall Balls 20/14#
5/4 Muscle-Ups
Row 250M
2 rounds, 18wb (male numbers) MU were progregessions.  Since my globo gym doesn’t have rings, the closest thing I have available is TRX bands, but I don’t have anything tall enough to attach them to to allow me to do a proper MU.  Today I set one set of bands where I could sort of practice the swing and pulling up to my arm pits (still too short to get full extension).  Then another set where I could do the transition and dip.

 Signature 

M/29/6’/165
Crossfit Birthday 3/6/12
Starting weight 145

Profile
 
 
Posted: 21 March 2014 12:02 PM   [ Ignore ]   [ # 19 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  292
Joined  2012-12-23

Another freakin’ rest day due to illness. Starting to get cabin fever. May need to go work out tomorrow morning regardless of how I feel. grin

 Signature 

M/41/5’10”/190 180
Mostly using CrossFit to tone softer parts of my body, not develop muscle mass…
Start date: 12/16/2012. Started at 210#. Still a pup for now, but hoping to move up soon!

Profile
 
 
Posted: 21 March 2014 01:20 PM   [ Ignore ]   [ # 20 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  596
Joined  2012-05-16

30 min intervals on stationary bike.

2 min 25% resistance
2 min 50%
2 min 75-90%

Repeat for 30 min

 Signature 

M/32/6’2’‘/245# :( up from 225 a year ago.

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

Profile
 
 
Posted: 21 March 2014 01:35 PM   [ Ignore ]   [ # 21 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  942
Joined  2009-10-30

Workout 14.4

MEN - includes Masters Men up to 54 years old
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

Score: 117

$O:  Finished up the 40 wall balls and did 30 cleans @ 135. Then 20 min on Expresso bike.

 Signature 

M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

Profile
 
 
Posted: 21 March 2014 02:08 PM   [ Ignore ]   [ # 22 ]
Top Dawg
RankRankRankRankRankRankRankRankRank
Total Posts:  946
Joined  2010-08-25

Warm up: TGU practice

WOD 140316 Arnie (pack minus)
21 TGU 16kg right arm,
50 T-bar swings 24kg,
21 OHS 16kg left arm,
50 T-bar swings 24kg,
21 OHS 16kg right arm,
50 T-bar swings 24kg,
21 TGU 16kg left arm
Time: 34:39

 Signature 

M/47/80kg

Profile
 
 
Posted: 21 March 2014 02:38 PM   [ Ignore ]   [ # 23 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  145
Joined  2010-01-24

1 km run
CFWU, GDP Back Ext and squats only
7.50 min core w/o

Pack-ish
14:00 AMRAP
55-calorie row
45 toes-to-bar
35 wall ball shots, 20#/9’ target
13 cleans, 50#

Did not finish. I think pre=WOD core w/o was a bit too much with 45 TTBs-
Cash out with 30 ring dips and 25 hand release pushups.

Profile
 
 
Posted: 21 March 2014 05:04 PM   [ Ignore ]   [ # 24 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  329
Joined  2013-03-11

Strength:
5x5 Push press: 115,135,145,155,145

MetCon:
3 Rounds
5 CTB chin-ups
5 Man makers (20 lb dumbbells)

Notes:
No big workouts, but very happy to work out 3 days in a row and not feeling ill.  Almost back to normal.

 Signature 

M/40/5’7”/165

“Burpees don’t like you either”

Profile
 
 
Posted: 21 March 2014 06:52 PM   [ Ignore ]   [ # 25 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  3542
Joined  2013-07-26
Smokey - 21 March 2014 01:35 PM

Workout 14.4

MEN - includes Masters Men up to 54 years old
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

Score: 117

$O:  Finished up the 40 wall balls and did 30 cleans @ 135. Then 20 min on Expresso bike.

Good score Smokey

 Signature 

M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

Profile
 
 
Posted: 21 March 2014 06:54 PM   [ Ignore ]   [ # 26 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  509
Joined  2013-10-05

Rest day today.  Life happened. Today’s WOD tomorrow, and tomorrow’s Sunday.

 Signature 

M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

Every day is a battle against the heel in my head. -SheepDawg with some help from Mainsite, Bingo’s Musings, and N. Becker.

Profile
 
 
Posted: 21 March 2014 07:28 PM   [ Ignore ]   [ # 27 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  529
Joined  2012-11-24

Bulletproof Shoulders

a) Sots Press 5X5X25kg, rest 90 sec
b) Tall Snatch 5X3X35kg, rest 90 sec

a) Snatch Balance 5X3X60kg, rest 90 sec
b) Push Press 5X3X70kg, rest 90 sec

 Signature 

M 29 178cm 80kg

Profile
 
 
Posted: 21 March 2014 07:41 PM   [ Ignore ]   [ # 28 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  108
Joined  2014-02-10

WU:
4 mile MTB ride
3 min single unders

Pack:
14:00 AMRAP
60-calorie row
50 toes-to-bar
40 wall ball shots, 15#/9’ target
30 cleans, 65#/55#
Ran out of time, no muscle ups.
180 reps

 Signature 

M/36/6’3”/212lbs.  CF DOB - May 2013
B-Squad “Right when you think I can’t go any more, I don’t”

Profile
 
 
Posted: 21 March 2014 09:28 PM   [ Ignore ]   [ # 29 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  87
Joined  2013-05-14

140321

14.4

14 min. AMRAP
Reps: 102

Subbed burpees 1:1 for the rowing for calories, since I don’t have access to a rower, yet.
The T2B kicked my butt and didn’t make it past them. It was fun setting up the bar for cleans, though. wink

 Signature 

“Strength does not come from physical capacity. It comes from an indomitable will.”  -Gandhi

M/42/5’9”/157#
CF birthday: 5/14/13

Profile
 
 
Posted: 22 March 2014 10:03 AM   [ Ignore ]   [ # 30 ]
Pack Member
RankRankRankRankRankRank
Total Posts:  219
Joined  2014-02-16

Puppies:
10:00 AMRAP
50-calorie row
40 toes-to-bar (leg or knee raises okay) knee raise
30 wall ball shots, 11#/9’ target
20 cleans, 27lb
10 Hand release push ups

Done after work which always makes it harder

1 round at 13:41

Getting better

Mark

Still loving X FIT in my box for one

 Signature 

M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

Profile
 
 
   
2 of 3
2