Saturday 20140315 Saturday Open Class @ 0900

Posted: March 14, 2014 by ladygrape01 in Uncategorized

stacie vs alessandraPhoto courtesy of CrossFitGames.com

Stacie Tovar and Alessandra Pichelli giving it their all at the Open 14.3 reveal.  Omaha’s own, Stacie held her own and finished 159 reps in her attempt.  Where will you finish?

For everyone that is registered for the Open- we will be doing the Open WOD Friday at 0600 and 1130, Friday Night Lights at 2000, Saturday 0900, and Sunday at 1600 to come in and either do the WOD for the first time for score, or try it one last time to improve an existing score.  Our goal is to do this every week during of the Open.

Wear pants or tall socks folks, Deadlifts!

Great tips from the guys at barbell shrugged. First, men and women should consider using a 35 bar. This will help save your grip for later rounds. Second, keep moving! String together your deadlifts until you can’t anymore then switch to singles. Same with box jumps; once you can’t bound anymore, switch to step ups. Just keep moving. Third, when you are changing your weights don’t bend over with poor posture, drop to a knee, and save your back. Video courtesy of Barbell Shrugged.

 

WOD:

Open Workout 14.3

MEN – includes Masters Men up to 54 years old

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

WOMEN – includes Masters Women up to 54 years old

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+

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

MASTERS WOMEN – includes Masters Women 55+

Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Post score to comments/ LogWOD

Don’t forget to submit your scores by March 17th to games.crossfit.com and one of the TOTF judges will validate it.

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If you have done 14.3 already, and are not looking to redo it, we’ve got you covered… Cindy’s huskier sister…

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“Chelsea”

30 Minute AMRAP of:

5 Pull-ups

10 Pushups

15 Air Squats

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Xtra Work:

(for those doing 14.3)

4x 12 Reverse Hypers

heel cord mash 2 minutes

(follow links for videos)

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(for those doing Hero WOD)

None

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Homework (done on your own outside of class):

(for those doing 14.3)

Hang from bar 2 minutes

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(for those doing Hero WOD)

Lat Roll out- 1 minute per side

Lat Stretch- 2 minutes per side

Couch Stretch- 2 minutes per side

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