Saturday 20140322 Open Class @ 0900

Posted: March 21, 2014 by ladygrape01 in Uncategorized
KimberlySo proud how far Coach Kimberly has come so far!  And this weekend, she is off to get her CrossFit Level One certification.  Couldn’t be prouder!

 

So, yes, today is the second chance to take 14.4.  Below are a few strategies to consider from some sources we trust in.  Review and prepare…

 

 

Video Courtesy of NakaAthletics.com

Video courtesy of BarBell Shrugged.

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WOD:

Video courtesy of games.crossfit.com

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

WOMEN – includes Masters Women 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, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
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 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Post score to comments/ LogWOD

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If you have done 14.4 already, and are not looking to redo it, we’ve got you covered!

 

“GATOR”

Eight rounds for time of:

5 Front Squats(185/120)
26 Ring Push ups

Post score to comments/ LogWOD

gatorpic courtesy of CrossFit HQ.

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

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Xtra- Work:

(for those doing 14.4 )

None

 

(for those doing Hero WOD)

Turkish Get ups

4×5 each side

Try increasing weight each round

 

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Homework (done on your own outside of class):

(for those doing 14.4)

Banded Shoulder Distraction, 2 minutes per side

Thoracic Roll, 30 passes

Cobra Pose, 2 minutes

 

(for those doing “Gator”)

Couch Stretch – 2 min per side

 

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