Workout of the Day
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A.
Three sets not for time of:
Handstand Push-Ups x 8-12 reps
Alternating Pistols x 6-8 reps each leg
Kettlebell Swing x 10-12 reps (Games Standard)
B.
Four sets for times of:
Row 500 Meters
50 Double-Unders
20 Wall Ball Shots (20/14 lb)
Rest 4 minutes
C.
Complete as many rounds and reps as possible in 8 minutes of:
8 Shoulder to Overhead (155/105 lbs)
12 Burpees
16 Hand-Release Push-Ups
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A – Done. Sub’d 5 muscle ups for kbs
B – Did light 3 position snatch (2@115, 2@135, 2@155)
C – 3 +13
Jason Fine (44, 5’6, 175#)
A. Done
B. Did all as one by mistake 15:05
C. 3 + 14
A. Done
B. 3:26/3:19/3:16/3:30
C. 91 reps
60+
A:HS/PU- scaled to Kettle bell shoulder press
B:7:45, 7:30,7:02, 6:30 ( last set did 150 singles, knee pain)
C: 83 reps (65#)
A. Added deficit HSPU (2)45’s & #70 KB
B. 3:10, 3:17, 3:23, 3:35
C. 3+21, did this 10-15 after B and I was still smoked.
A. Done
B. 3:30, 3:50, 4:00, 4:05 (30# wb…game changer)
C. 3+6
45-49
Hey Matt, congrats on making it to the Games again. Nice work. I am from Maui and finished 7th in the Masters Qualifier (50-54). I just got notice yesterday that my video submission has been accepted. Never been to the Games before. Will we get some type of formal notice or acknowledgment from Crosssfit indicating that we have qualified? Thanks in advance for any information that you have. Way to kill it !
Great job Al!! You are headed to Carson…you will get an official email with the invite and asking for your sizes for the swag bag from Reebok with all your stuff….oh yea, they’ll want a registration fee as well (kind of funny I thought last year after the whole process). Looking forward to meeting you. FB me if you do that.
Thanks Matt. I really appreciate the info. I’ll actually be on Oahu next weekend coaching at the State High School Track and Field Championship. Maybe we could hook up for a work out. Otherwise I’ll probably do a drop in at 808 or CF Oahu. I’ll FB you later. Thanks again.
A. 10 – 6 – 12 (x3 rds)
B. 3:41 / 4:07 / 4:01 / 4:19
C. 2 rds + 27 reps (95#)
A:done
B: 2:55, 3:05, 3:12, 3:12- Leg Burner… I saw the 4 minute rest and figured it was a sprint.. But Damn, that 4 minutes disappeared quick. Horrible pacing.
C: 3 rounds even… How did push ups get that tough?
A. Done
B. 3:52, 3:42, 3:40, 4:20 (I am horrible at double unders and they really fell apart that last round!)
C. 3 rounds + 23 reps (131 reps) Rx
W40-44
A: hspu 8/10/12, pistols x 6 each leg, kbs 12
B: 3:07/3:08/3:10/3:34 lost focus on final set and tripped DUs 3 times
C: not done, pain in shoulders demanded some ART, not happy but probably the smart decision
A. Done
B. 3:45, 3;32, 3;35, 3;36. Tripped up on DU first round three times. Didn’t have much spunk today.
C. 3 rounds..just barely. HRPU made 105# S2O heavy!
A: done
B: 2:48, 2:53, 2:55, 2:57 – UB all sets, difference is effort on row.
C: 3 rounds + 2 – bar facing burpees, S2O not efficient after pushups.
Kinda dead today. No energy
A. Done- strict HSPU
B.
1-2:57- hit on dubs 1x
2-3:03- UB
3-3:07- hit on dubs 1x
4-3:10- hit on dubs 2x
C. 3 rounds + 32. Wanted 4 rounds!
A. Done
B. 3:19, 3:21, 3:30, 3:21
C. 3 rds +14 @ 105#
A. Done
B. 3:16, 3:16, 3:06, 3:03
C. 2 Rds + 3 hand release push-ups
Enjoy the Grind!!!!
M/49
50-54
A. Done
B. 3:54, 4:12, 3:54, 3:57
C. 2 rounds + 5 Shoulder to OH (105#)
A-complete
B-3:01; 3:11; 3:04
C-3+5
Brandon 45-49
A. Done
B. 3:23. 3:20. 3:22. 3:20
C. 3 rnds
40-44
A. 12,8,12
B. 3:29, 3:18, 3:17, 3:21 (10ft wallballs)
C. 3 + 2
A. handstand push-ups w/2 ab mats x 10, pistols x 8, kb x12
B. 21:37, 15# ball, broke up wall balls after 1st set
C. 2rds, + 2burpees, 80#