Workout of the Day
A.
Warm-up as if you are approaching an Open event and you MUST perform at your absolute peak. It is important to understand what your routine will be – how you will get your body and mind prepared to give your full effort.
B.
Complete as many rounds and reps as possible in 7 minutes of:
30 Double-unders
15 Power snatches
40-54:
75/55 lbs
55+:
65/45 lbs
(If you participated in the Open in 2014, compare your score on this 7 minute effort to the 10 minute effort of 14.1 and post any interesting observations…I suspect some of you may be better now with 30% less time to accumulate reps than you were then.)
Rest exactly 8 minutes, and when the clock hits 15:00, perform the following…
C.
CrossFit Games Open 12.1
7 Minutes of Burpees to a Target 6″ Above Standing Reach
(Goal here is simple, I want to see if you can beat your 2012 score even after performing 7 minutes of 11.1 before you do. It’ll be a push, but it’s possible with the right mindset.)
D.
Easy 8-10 minute Row or Assault Bike to warm down.
I was traveling all weekend and did a drop-in at my box back in Toledo. 1. 3 Rounds, Each For Time… -Row 250m. -10 HSPU -5 Squat Cleans 165 *Rest 1:30 between 2. 3 Rounds, Each For Time… -50 Double Unders -25 Air Squats -12 Clean & Jerks 135 *Rest 1:30 between 3. 3 Rounds, Each For Time… -15 Burpees (6″ target) -15 Thrusters 95 -15 Pull-ups *Rest 1:30 between Sunday’s I have been doing work with some other local masters. It was a good day yesterday, I really enjoy days where I can be with a group and really… Read more »
A. Done
B. 223. 309 in 14.1 Could of cycled better w/BB. did all snatches when I think I switched to C&L at the end of 14.1. Wanna try again!
C. 72 fell short here. Really tough but great mental challenge 91 12.1
A. Done
B. Did full 14.1 on Thursday morning…290 reps this time as opposed to 259 in the Open…felt good and probably could have done better as double unders at 5:00 AM were a challenge…
C. DNA
D. Assault Bike for 10 mins…
A-Mobilty/3 min row/ 1/2 round 14.1 than rest 7 min
B-214, 14.1-261 I should have been able to achieve at least 270?
C-90, 12.1 didn’t do open but I did as WOD a year ago or so at 82.
Happy with both scores as these cardio WODs are not my strength. Hopefully they add a little weight/strength In the open for RX division?
B. 240 reps felt solid with my pace did 328 in open so I was ahead of pace
C.112 reps felt pretty solid
Still beat down with a chest infection and low grade fever – missed most of last week and part of the week before. Crawled into the gym Saturday to do a bit of this and that. Really did not feel good after but then had a good sleep and hit up Saturday’s plan Sunday. I’m still impacted – low energy and feeling like I have no juice but no fever. I’m back home and still feeling humanish so I’m taking that as a good sign. I’m going to rest tomorrow and then slide back to regular schedule on Tuesday. Saturday:… Read more »
A. 1/2 hr warmup – cardio, mobility, warm up moves
B. 210 – was injured in 2014
C. 93 (117 in 2012 – year off injury shows). Can do better!!!
D. Spin 15 min, stretch
Sunday was a speed skating on track of 10 x 300m. With one hard on fith round and other rounds moderate pace for practising technique and good coordination.
Does anyone know how I can look up my scores from past years opens?
Filter for 2014 etc and then search your name here:
http://games.crossfit.com/leaderboard
Thanks!
B. 235 reps today = 33.6 reps per min this is with me stopping to make chalk marks after each round 14.1 score 346 in 10min = 34.6 reps per minute with a judge and with a cheering croud support 😉
C. 86 reps today, 94 reps for 12.1
D. 1on1 basketball with my 6 yr old 🙂
A. Done
B. 168 reps today/234 reps in 14.1
C. 64 today/63 in 2012
D. done
A. did typical mobility added a row and some jump rope to get a little sweat going
B. 190 same as open score but I was hurt last year
did Metcon with the class AMRAP 30 min
400 m run
30 wallballs ( 30lb)
30 box jumps
been following crossfit endurance 2 days a week and added a 3rd day this week 90 min row. Ouch that really sucked
A. Worked through some normal warmup stuff I do.
B. 197 today, 233 in open last year.
C. 78 1st time
D. 8 min, 1850 meters
A – mobility, DUs, shoulder activation
B – 5 rnds + 7 (232 reps); got 7 rounds even (315) in 2014 Open
C – 101 burpees (triceps were on fire at the start and legs were tired); still pretty happy with it. Got 106 in Open in 2012
D – 10 mins slow rowing
A. Done
B. 220 Slightly ahead of last years pace (306) but hard to say what would have happened over the remaining 3 minutes.
C. 105
D. A few sets of wall balls then a moderate 6 min. row.
Have a nice weekend everyone!
B. 235 – got 152 in open but had an injured achilles.
C. 72 – so slow. Didn’t do the open in 2012. Handful of no reps on my jump/touch.
D. some light sled pushes, then MU work and an easy row.
Have a great rest day everyone!
A. Mobility shoulders, ankles, calves, forearms, hip flexor. Row 750 easy. Barbell cycling practice, double unders. 1 round of 14.1. Burpee rhythm work.
B. 240 ahead of pace. 305 in open.
C. 90. Just couldn’t go any faster but never stopped.
D. Completed row cool down. Good training day!
Great job on part B Christine. I hope your son is feeling better. Enjoy your rest day tomorrow.
A. Started with the normal general movement and mobility. The dynamic warm-up was haphazard; need a better plan for this.
B. 177 (3+42) Did not beat my open score, but with another 3 minutes I would have.
C. 72 Open score was 92, guess I didn’t have the right mindset.
A. Done. Spent most of the warm-up on shoulders ,forearms, biceps and elbows. Tendinitis is really bothering me.
B. 3 +33
C. 84
D. Done.
Have a great weekend. Be safe.
Two WODs I’ve been wanting to do, but I have my first oly lifting comp (well, its intra-team) tomorrow and I went in to the box precisely to sort out my warm up and prep for tomorrow. I might try these once we’re done if they let us stay a bit longer…
PRd my snatch (full) at the comp and probably should have my C&J as well but it can be hard with only 3 tries!! Happy.