WOD
13
Posted May 14, 2010 in WOD by Turbo

Saturday, May 15th, 2010

Coach Dewy: the newest member of the CFW 2010 Affiliate Cup Team

Workout of the Day

Bench Press @ 20X0; 4-6 reps x 5 sets; rest 150s

+

How Many Rounds can you complete in 12:00?
3 Hang Power Snatch, 95#
6 Ring Rows (body should be parallel to ground in bottom position)
9 Knees to elbows

Reminder: If anyone is sitting on the fence about the Regina Spring Fling competition on May long weekend, the deadline is  TONIGHT at midnight! After tonight, there will be a $10 late fee added to the price. Registrations will still be taken until Wednesday, but once the wods are released, registration is officially closed.

13 Comments to “Saturday, May 15th, 2010”

  • Harvey
    May 14, 2010 at 10:54 pm

    I’m registered for Spring Fling!

  • Scott F
    May 15, 2010 at 10:17 am

    195# x4, 10 + 1 Rx’d

  • Harvey
    May 15, 2010 at 11:56 am

    135×6
    155×5
    155×5
    165×4
    165×2

    8 rounds exactly Rx.

  • chris
    May 15, 2010 at 1:07 pm

    @Harvey
    You are going to do very well…kill it man!

    Great WOD today. Perfect way to start the weekend. I honestly lost count of my rounds…but Ninja lapped me twice (or maybe 3 times) so 9 or 10 rounds never the less.
    Ring rows slowed me down..snatches and K2E were on fire. So does that mean my snatch was on fire?

  • Ninja
    May 15, 2010 at 3:26 pm

    Loved the WOD today.
    12 + 9 Rx’d
    Snatches felt good, decided on a pace and stuck it out whole way thru.

  • Brad G
    May 15, 2010 at 5:05 pm

    I really enjoyed coaching today! The intensity that everyone had for the wod was great.
    I did it later in the afternoon and had just as much fun. I’m pretty sure I got 11 rounds plus 6 reps. Those rings rows got old fast!

  • Harvey
    May 15, 2010 at 6:13 pm

    @chris
    thanks! For motivation I’ll have to pretend you are doing the wod beside me because that’s the only time I ever try really hard :p

  • MLC
    May 15, 2010 at 6:21 pm

    Nice depth on the OHS Dewy, always impressed with your O-Lifting.

  • Kimberly
    May 15, 2010 at 7:34 pm

    Did my first real garage WOD with Tyler today. 3 rounds 275 m run, 5 pullups, 10 pushups, 7 k2e, for time. I finished in 12:12 but all the pullups were “fast” singles bc there’s no band here. Oh and that was about an hour after a fun 15k bike and helping put away the pool tarps (damn heavy!). Sad I missed the bench press today though.

    Is there anything I should or shouldn’t be eating prior to Saturday’s competition? I’m eating clean anyway but should I add or subtract anything in particular. I’ve definitely found sweet potatoes are my instant fuel so I could use those with protein between WODs, but I’m open to suggestions.

  • b-mac
    May 15, 2010 at 8:18 pm

    ….slept in this morning, so no time for CF before work(got a flat on my way to work, to boot). Decided to get in a run after, so did a 5km time trial, 19:40, 16 seconds off last time, yo.

  • tania
    May 16, 2010 at 9:54 am

    @Kimberly
    stick with foods you know work for you – competitions aren’t a good time to try something new. sweet potatoes and a protein would be great between wods.

  • tania
    May 16, 2010 at 9:59 am

    Bench Press
    85# x 6
    95# x 6
    100# x 5
    105# x 5
    110# x 2 – no pr for me :-(

    completed 6 rounds rx’d for the metcon. I think, maybe it was 7 but can’t say for sure. the hang power snatch was crazy heavy for me and I had to break them up after about 3 rounds, but thanks Nat for encouraging me to do them rx’d. ring rows got really hard really fast. I must have redone a bunch of them to make sure I was getting my chest to the rings. grip was a problem on the K2E but my hands didn’t rip so I just kept on going.

  • chris
    May 16, 2010 at 11:41 am

    @Harvey
    Dude..just dig in and DO NOT LET ME DOWN!!!

Upcoming Events

For Members

Random Testimonial

Posting tweet...

Powered by Twitter Tools