WOD
13
Posted February 12, 2010 in WOD by Turbo

Saturday, February 13th, 2010

CFW Out and About: Mandy in Pheonix

Workout of the Day

General Membership Workout of the Day

A. Snatch 3-3-3-1-1-1
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min

Sectionals Athletes Workout of the Day

A. 5 Rounds:
2.2.2 Power Snatch @ 11X1; rest 120 sec
4.4 Close Grip (14″) Bench Press @ 30X0; rest 120 sec
B. 5 Rounds:
25 unbroken box jumps – 20″/14″
Row Sprint 200 m @ 100%
rest 2 min

2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight. For example:
sets should/may/might look like this for snatch:
set 1 – 100,95,85
set 2 – 95,90,85
set 3 – 90,85,80…

Try and change the weights and be back on the bar in 10s or less (coaches/helpers should be available to help you do this)

Recommended training day for Sectionals Athletes. Tomorrow on as well.
Source: OPT

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

13 Comments to “Saturday, February 13th, 2010”

  • Stephen
    February 13, 2010 at 12:43 am

    Just to clarify…for the sectional athletes, that’s 120 secs between A and B, right?

  • brendan
    February 13, 2010 at 11:05 am

    @Stephen
    Yeah, I didn’t write it that way, but it should be that way.

  • chris
    February 13, 2010 at 11:38 am

    General WOD:
    A. worked on technique ie. basics – did not worry about weight too much. I do love that movement.
    B. 15:19 (i think) but what i do know is that i felt like i just got hit by a freaking truck after that WOD. I did not know what to do with myself – cry, puke, or just crawl under a floor mat and just simply hide.

    thanks Bradass for the pace and brad G for the constant “go”.

  • Erika
    February 13, 2010 at 11:38 am

    A. Struggled with form today, the weight just wouldn’t go up. Maxed at 55# which is 5# less than I have done before.

    B. As rx’d in 17:??.

  • Erika
    February 13, 2010 at 1:16 pm

    @chris
    LOL!! I can second that emotion! Thought I was going to puke for sure. If it wasn’t for coach Brad behind me on that last row, I would probably still be there trying to finish!

  • chris
    February 13, 2010 at 1:23 pm

    @Erika
    lmao…i know what you mean. sometimes you know the only reason you completed a WOD is because of the coaches pushing you. I just needed someone to hold me and rock me like a baby after…i would have felt much better.

  • Brad g
    February 13, 2010 at 1:32 pm

    14:14 rx’d
    Just finished the WOD with Pascal and Natalie. I had some great competition with the 2 of them. Box jumps are a definate strength of mine so I just tried to hammer through as fast as possible and maintain a decant pace for the row.

  • Erika
    February 13, 2010 at 1:58 pm

    @chris
    Just glad I wasn’t the only one!

  • MLC
    February 13, 2010 at 2:12 pm

    A1.
    95/90/85
    90/85/50
    90/85/80
    90/85/80
    90/85/80
    A2.
    115/105
    110/105
    110/105
    110/105
    105/100

    B.
    14.40 rx’d

  • Turbo
    February 13, 2010 at 3:37 pm

    A1.
    80/75/70
    75/70/65 (failed on the second 75 rep and the second 70 rep)
    70/65/60
    70/65/60
    65/60/55
    A2.
    80/75 (should have started heavier)
    75/75 (75 was too easy so I just stayed at 75)
    80/75
    80/75
    75/75 (did all 8 unbroken at tempo)

    B. 15:17 Rx’d
    figure out the box jumps pretty quickly, but the row killed, stayed at an average pace of 1:55 thanks to MLC, who wouldn’t let me settle for a sub 2:00 pace

  • stephen
    February 13, 2010 at 9:58 pm

    A1: power snatches
    145/135/125
    145/135/125
    145/135/125
    145×1(failed on 2nd rep)/135×1(failed on 2nd rep)/125×2…brutal set
    135/125/115
    A2: close-grip bench press
    225/205(failed on rep 4 of 205#)
    225/205(failed on rep 4 of 205#)
    215/200
    205/195(failed on rep 4 of 195#)
    200/185(failed on rep 3 of 185#…WTF?)
    maintained tempo throughout

    box jump/row:
    14:30 rx’d (6:30 working time)…this WOD was a blast…

    horrible sleep last night…not a great day lifting…everything felt heavy…snatches were particularly slow…needed to be more aggressive on the second pull but had “sweet FA” for power…met-con was fun…

  • nat g
    February 13, 2010 at 10:26 pm

    It was a really good day for me. I started with a triathlon workout, a long ride. Did 2 hours on my bike trainer with single legs and hills, awesome. THen came in for the wod, and was pleased with the reps.
    A1. 85/80/75
    80/75/70
    75/70/65
    75/70/65
    75/70/65
    A2. 85/80
    85/80
    85/80
    90/85
    90/85

    B 14:45 rx’d thanks to working next to pascal, that really helped. I have never rowed that fast in my life!
    BIG thanks to MLC for pushing me and spotting, also quodos to Pascal and Brad for coaching me during thier 2 min rest! It’s days like today that remind me to eat well, for the amount of effort I put into my training, skipping the crusty bun and doughnut at tims is no problem!

  • Eric
    February 14, 2010 at 2:17 am

    Busted up shoulder so modified workout and did a goofy brutal workout on my own…..

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