Friday 20121026 Workouts

Posted: October 25, 2012 by totactfit01 in Uncategorized

OPEN

Strength:

Strict Press 5-3-2

The goal is to hit a 2RM on the set of 2

My suggestion is use the weight you used in the last set of 5 from Tuesday, the 9th of Oct

as the weight to use for your set of 5.

The only comments I saw on that post were from me and Coach Courtland…who is deployed….so I hope you all are keeping track of this on logwod…which only two people did; Coach Jason and Braden (Braden is on the East Coast).  SOOOOOO, I am to assume the rest of you are keeping track in your log books, yes?  Why am I harping on this?  No, it’s not so you use this site or logwod (but hey, I won’t say no to seeing more posts and use of logwod).  But it is to make sure you are tracking your progress.  If you didn’t keep track of how much weight you used on the 9th, it makes it that much more difficult for you to figure an appropriate weight to use for this WOD.  Having your performance logged is a great resource.  Instead of guess-work, you use actual data to make your decisions.  Why is this important?  How else will you know if you improved on this lift, or any other lift or movement or timed event that we do?  And remember, it’s the little improvements that will help keep you going!

3min rest between sets

Post weight from set of 2 to comments/www.logwod.com

WOD:

“Run Run Run as Fast as You Can…”

Pic courtesy of Screen Gems (in keeping with the Halloween theme)

6 rounds of 200m Sprint Partner Chase

Partner 1 takes off and is given a 5 second head start. After 5 seconds Partner 2 takes off in attempt to catch Partner 1. If Partner 2 catches Partner 1, (Partner 2 eats Partner 1’s BRAINS!!!!…..just kidding….too many zombie movies on right now….)Partner 1 does 5 burpees during the rest period. If Partner 2 does not catch Partner 1, Partner 2 does 5 burpees during the rest period.

Even if Partner 1 is caught, keep sprinting through the 200m.

If Partner 1 is caught, add 2 seconds to the head start. If Partner 1 is NOT caught, subtract 2 seconds from the head start.

Partners will switch after 3 runs.

HAVE FUN!

Post who your partner was and how you did to comments

Cash Out:

Calf/ankle stretch followed by heel chord mash w/bar – 2 min ea leg, ea movement.

Video courtesy of Mobility WOD.  K-Starr going over both movements.  After a hard day of running, you want to hit these good!

COMP:

Strength/Skill:

Part A

3 rounds, not for time:

10 Skin the Cats

1 min L-Sit on parallettes

30 Double Unders

Post time to comments/www.logwod.com

followed by…

Part B

Strict Press – 5,3,2, drop back to 5rep weight and go to failure

The goal is to hit a 2RM on the set of 2

3 min rest between sets

Post weight from set of 2 to comments/www.logwod.com

WOD:

“Run Run Run as Fast as You Can…”

6x200m Sprint Partner Chase

Partner 1 takes off and is given a 5 second head start. After 5 seconds Partner 2 takes off in attempt to catch Partner 1. If Partner 2 catches Partner 1, Partner 1 does 5 burpees during the rest period. If Partner 2 does not catch Partner 1, Partner 2 does 5 burpees during the rest period.

Even if Partner 1 is caught, keep sprinting through the 200m.

If Partner 1 is caught, add 2 seconds to the head start. If Partner 1 is NOT caught, subtract 2 seconds from the head start.

Partners will switch after 3 runs.

NOTE: If you are the only person doing the Comp WOD, do the Strict Press with the Open group, and then do the run with the Open Group so you have a partner.  Then, finish with the 3 rounds of Skin the Cat, L-Sits, and Double Unders.

Post who your partner was and how you did to comments

Cash Out:

Calf/ankle stretch followed by heel chord mash w/bar – 2 min ea leg, ea movement.

Coach Courtland hanging out with the folks at Shogun CrossFit at Kadena AB, Japan.  Shogun is a military affiliate just like us.  These superstars qualified and made one hell of a showing at the 2012 CrossFit Games in the Affiliate Cup competition.  Check out some footage at http://games.crossfit.com/

It would be my ultimate dream to see us take a team to the Games.  But, one step at a time.  I’d love for us to make a run at qualifying for the Regionals.  So, keep following the WODs we make for you, track your progress, eat right, get enough rest, and work your ass off as we get closer to the 2013 CrossFit Open!

Comments
  1. Melissa S says:

    I’m already starting to mentally prepare for some burpees 😛

  2. Amber says:

    thought this was really great WOD today! we only had 3 females (melissa, kimberly, and I) so we all went together to form a group as one leader and two chasers and switched out as leader every 2 rounds instead of 3. i thought we all did a great job and agreed that competing against eachother as opposed to timed running was exciting and fun!

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