WOD:
4 Rounds For Time of...
- 6 Shuttle Runs (Between parking lot rows, 6 lengths)
- 12 4-Count Flutter Kicks
- 18 Air Squats
- 24 Grasshoppers (WTF?)

WARMUP:
10m Walking High Knees
10m Running High Knees
10m Walking Butt Kicks
10m Running Butt Kicks
10m Lunge
20 Squats

CASH-IN:
3x30s Battle Ropes

Ruby and Newbies

70 PullUps
80 Hammer Swings
90 Wall Ball Shots
100 KB Swings

3 person team - 1 working, 1 resting, 1 planking

20:01
Abby and J-Rae

2013 CF Regionals WOD# 1

“Jackie”

For time;
Row 1000m
45 Thrusters 45#
30 Pull ups

Rest 5 mins, then,
Run 800m

16:44 - Jackie
4:03 - 800m run

Decided to try the pullups unassisted. They were horrible and took forever, I was mostly doing 1 or 2 at a time and had to redo too many to count lol. I added a good 4 minutes to my "Jackie" time. Hopefully the next time this one rolls around I'll be better at them... eeesh.

Warm-up was long, too long with a lot of KB swing variations and PVC pipe Clean & Jerk Practice. Long spiderman stretches & jump squats from the floor. It was a new coach and he's still working out the kinks.

10 mins Clean/Clean & Jerk Practice:
Work on your progressions.
(we really didn't do this)

In 15 mins work up to:
2 Moderately Heavy Triples – Clean & Jerk, 75#, 85#
2 Heavy Triples – Clean, sort of 95#
Use Clean Variants according to your experience/ability.

There were a lot of people, not a lot of time, a lot of confusion and I just couldn't focus. Not the best cleans.

AMRAP for 8min:
200m Run
5 Front Squat (60-65% earlier triple Clean weight), 55#
10 HR Push Up
15 Sit Ups

3 rounds + 1 pushup

1:00-1:30 Warm-up and POSE Running Drills

Standard warm-up
Pose Drill #1: Hands against the Wall, feet running
Pose Drill #2: Pull, Pull, Pull
Pose Drill #3: bare feet lines of 3-4 down and back
Pose Drill #4: All around the world

Repeat 1-4

1:30-2:00 Running Focused WOD

This is for a focus on 5-10k speed, as it is very ballistic movements, yet has length so reinfornces endurance

5 rounds
20 box jumps 20"
10 inverted pushups
15 db thrusters 2 rounds @20#, 3 rounds @15#
20 KB swings 16Kg
1 minute rest

Finish 19:22

Great workshop even if I don't run endurance anymore. WOD killed me, kept having to scale.

Warmup:
5 min jump rope w/ double-under practice
50 double-arm KB swings @ 16kg
50 single-arm KB swings @ 16kg

Press:
Warmup sets: 35 x 5, 45 x 5, 55 x 3
Working sets: 65 x 5, 75 x 3, 85 x 1+ (6 reps)

Good workout. Really concentrated on getting the 1+ set. Tried for a 7th but it wasn't happening. This is pretty good considering at the beginning of the year 85# was my 1RM, and now I lifted that same weight 6 times. New theoretical 1RM @ 103#, which is just above the line into Novice territory (up from Untrained, woo hoo).

Then
5 x 10 @ 45#
And a slew of chin-ups

Baseline: Pre-SOP and box breathing, then ROM Drills. 2 rounds – 50ft walking lunge, 20x push ups, 50ft walking lunge, 20x KB swing (35#/25#).

Work Capacity: “Danny”. Complete as many rounds as possible in 20 minutes of:

30x box jumps (24in)
30x push press (115#)
30x pull ups

Durability: 45 minutes to one hour trail or beach run. 100x 4-count flutter kicks, 100x leg levers. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

Warm up

Stretch

2 rounds
Run 1 mile
10 burpees
20 box jumps
30 calf raise
40 lunges
50 squats

Abs

Stretch

1 hour time limit

Workout of the Day
A.
Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds
For the Walking Lunges, I used 15# Dumbbells, and this was definitely enough weight for me. For the Dips, I used machine assistance, and did sets of 5 with assistance at 90, 75 and 60. The set at 60 was definitely a challenge, but I really need to keep pushing forward!

B.
Complete as many rounds and reps as possible in 10 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run
For these, the 135# Power Cleans were actually quite easy for me. The Push-Ups weren't too bad, but definitely paced more slowly than usual. For the 100m Run, I tried to do the 0.06 miles at 11mph, but that could definitely have been faster.

Workout of the Day
A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds
For the Shoulder Presses, I got up to a 1RM of 155, and lowered back down to a set of 3 with 115. For the Toes to Bar, I did 2 sets of 5 for each group, and for some reason these are getting worse instead of better - why?!

B.
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds
For the Pull-Ups, I used the red band, and did 10 reps per 1-minute set. For the Thrusters, I did a set of 10 for each set, and pushed to 11 on the last set. For the Double Unders, I was really comfortable with these, and did sets of 25 for each set quite easily.