WOD
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Posted May 21, 2010 in WOD by Turbo

Saturday, May 22nd, 2010

Workout of the Day

Good Luck to our Competitors this weekend - Kimberly, Harvey and Rich

Your choice of 1,2 or all 3 of the CrossFit Regina Spring Fling workouts below. Same plan for Sunday.

WOD#1 – “Bottoms Up!”
Div 1 – 4 attempts at a bottoms up Back Squat (Concentric Squat started from below parallel – SEE VIDEO HERE), followed by one attempt at max Ring Dips
Div 2 – 4 attempts at a bottoms up Back Squat, followed by one attempt at max Push-ups
Div 3 -  4 attempts at max Back Squat, followed by one attempt at max Push-ups for males, females – one attempt at max Knee Push-ups
Total time limit = 15 minutes, working with a group at a squat rack, grouped together by height
Score: Best Back Squat weight = points, plus 5 points for every Ring Dip or 3 points for every Push-up or 1 point for every Knee Push-up
If you cannot get a Ring Dip and you are in Division 1, you will not be disqualified, you will just take a zero for Ring Dip points and your Back Squat weight will be your score.
Belts may be worn, you may reduce weight after a failed attempt.

WOD#2 – “Pull Through” – 15 minute time limit
Div 1 – For time:
45 Pull-ups (chin above bar, no butterfly)
Then 21-15-9 reps of
Power Snatch – 95/65lb
Row for Calories

Div 2 males will do 30 Pull-ups, Div 2 females will do 30 Ring Rows
Div 2 Snatch weight will be 75/55lb

Div 3 males & females will do 30 Ring Rows
Then 15-12-9 reps of
Hang Power Snatch – 65/35lb
Row for Calories

WOD#3 – “Rain or Shine” – 20 minute time limit
Div 1 – 3 rounds for time:
400m Run
20 Push Press/Jerk – 115/80lb
20 Box Jumps – 20″

Div 2 will use 95/65lb, everything else is the same
Div 3 will do 200m Runs, use 65/45lb, 15 reps of Push Press and Box Jumps, ladies use 12″ box

EXERCISE STANDARDS:
Concentric Back Squats – Started from below Parallel, stand up with the weight and rack it
Ring Dips – Started from Support, dip down so biceps touch rings and press back up to Support (elbows in full extension)
Push-ups – Started from upper push-up position, down and up is one, chest touches the floor, arms fully extended at the top, body maintains a straight plank position, any prolonged time on floor ends set
Pull-ups – Arms fully extended at the bottom, chin higher than the bar at the top, breaking the horizontal plane, Kipping allowed, but no Butterfly
Power Snatch – Weight from ground to overhead in one movement, with arms fully extended at the top, minor press-out will be tolerated
Rowing – for Calories, do not get off Rower until # is shown (i.e. 21 first round)
Run – 400 m Run down our paved back alley, turn around at 200m – must run around pylon
Push Press (Jerk allowed) – Weight must be cleaned from the floor, press from shoulders to overhead with arms fully extended at the top and ear visible from the side, hips fully open
Box Jumps – Jump with feet together, feet fully on the box (no heels hanging over), hips fully open at top of movement,  jump or step down

16 Comments to “Saturday, May 22nd, 2010”

  • Erika
    May 22, 2010 at 11:26 am

    WOD#3 – Push press – 50#, 16″ box. 17:04. Was totally gassed by last round and had a hard time getting my legs under me for that last run after the box jumps.

  • Nicole B
    May 22, 2010 at 12:54 pm

    I did WOD #1 & #3. For #1 I was able to get up to 115# on the back squat and did 21 toe pushups. Then for #3 I used 55# for the Push Press and a 20″ box. Finished in 18 something-18:56 maybe?? Thanks MLC for correcting me on the press and reminding me to be more aggressive-it definitely helped! The worst part was the last 20 box jumps-felt like my legs were going to give out. Still have that burning feeling in my lungs-gotta love it! :)

  • MLC
    May 22, 2010 at 1:44 pm

    @Nicole B
    That’s what we’re there for. :)

    Did WOD #3 – 13.56. Wow, that kicked my ass. Was surprised.

  • Erika
    May 22, 2010 at 2:54 pm

    @MLC
    I am glad to hear you say that – I thought it was harder than it looked too and wondered if I was having an “off” day!

  • Kimberly
    May 22, 2010 at 6:46 pm

    WOD 1: 180 BS + 19 pushups (8 pushup PR) Ranked 5th

    WOD 2: 10:34 but I need to add that I was the last off the ring rows (by a lot) because I did all 30 strict (got kudos for my beautiful plank from other CF coaches), unfortunately the other girls were kipping… but I made up mad time and killed the workout!! Ranked 5th (Now 5th overall)

    WOD 3: 16:01 total mind game and my wonderful-super fantastic judge ran the last two 400 m with me, and basically dragged me through it, seriously, he was awesome!! Not sure of rank yet, they didn’t post the finals. But I gave it all I had and then dug a little deeper.

    This was an amazing event and I am super happy with the intensity I was able to dig up, CF is awesome, the people are awesome and having a total stranger yell at you to get back on the bar is the best feeling ever :) There is a CF comp in Saskatoon in October, I’m for sure going and everyone should consider coming out too. Oh and Tania, we definitely need to have one of our own!

    What an adrenaline rush!

  • Harvey
    May 22, 2010 at 7:17 pm

    WOD 1: 230.
    made 230 on first attempt. tried 260, 240, 240, but failed. I need to work on squat technique.
    19 ring dips. Before the WOD, I thought I could do more than that.

    WOD 2: 11:13. Did the pullups really quick in 30, 10, 5. Was actually first coming out of the pullups in my heat. But the snatches got heavy fast and I had to do singles when others where doing multiples. Definitely want to work on O-lifts.

    WOD 3: 17:20. What an experience! Running in the rain. The weight was so heavy on the presses. During the WOD, didn’t think I would finish, but everyone cheering me on at the end was wonderful. Finding the energy and finishing WOD 3 was really what crossfit is all about.

    I would definitely recommend others to go out to the next competition.

  • MichelleM
    May 22, 2010 at 7:26 pm

    Awesome work Kimberly and Harvey.

  • Harvey
    May 22, 2010 at 7:34 pm

    Ya I had the same judge on WOD 3 as Kim. During the last round of the run, the judge said “Harvey, you need someone to chase, go chase that guy in front of you.” I passed him and now he said “Harvey, you are slowing down, you have no one to chase so chase me.” And he ran in front of me and paced me the rest of the way.

    Another good quote was from WOD 2 judge on the last round of rows: I was transitioning slow and he said “Harvey, don’t worry about the straps, just get on the f-ing rower and give me a long pull”

  • Turbo
    May 22, 2010 at 9:03 pm

    I’m so proud of you guys!!!

  • Maxine
    May 22, 2010 at 11:36 pm

    Congrats guys & girl!!!

  • Tapout
    May 23, 2010 at 12:05 am

    love the play by play messages guys…as Turbo said…SO PROUD OF YOU!!!

    Kim yur right…it would be SUPER cool to host a competition and compete here with all of our peeps supporting us :)

  • Kimberly
    May 23, 2010 at 4:02 am

    WOD 4: Dinner and dancing :) Time for bed, I can’t believe I’m still standing, or that we walked home from the bar…

    Lots of great WOD stories for the gym next week! Oh and I placed 5th for Division 2 (that was what I wanted going in), my new goal… train for Division 1!

  • Brad G
    May 23, 2010 at 8:25 am

    I am in Regina for ultimate (not much fun in the freezing rain), but managed to go watch the end of the Spring Fling. It was a blast and I’m glad I got to watch our fellow Peggers compete. You guys did CFW proud!

  • brendan
    May 23, 2010 at 11:42 am

    Harvey, Kimberly and Rich… so proud of you for stepping up to the challenge. It takes GUTS to put yourself out on the line like that. Great work.

    Everyone, this is something you need to do… book off every weekend in October for a trip to Saskatoon until further notice!

  • jason s
    May 23, 2010 at 12:15 pm

    I went to Regina as well and while not e regular at CFW, I do make pretty regular guest appearances.

    WOD 1:
    315 + 19 dips (very pleased, I squat a lot and it definitely helped)

    WOD 2:
    11’06″ – My max snatch isn’t much heavier so this was pretty heavy.

    WOD 3:
    14’06″ – Finished last in my heat but all in all was happy. Again OH and OLY work is a real large weakness (and I am working on it)

    It was great having people yell at you and like Kimberly my guy ran (jogged) a couple of 400m runs with me as well. Had lots of fun and saw lots of people I have met in my travels to CFW (Rich Harvey and Kimberly). CFR (Regina) and CFS (Saskatoon). I will definitely be in Saskatoon in October. I agree with Brendan, everyone should go and compete, helps motivate for training.

  • Erika
    May 23, 2010 at 12:41 pm

    Congrats Harvey, Kim and Rich – we are all proud of you guys! Good job!

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