RX THE WOD

Winter Basement Training is Over

Posted on March 11, 2013 by

After a few months in the depths and darkness of my basement gym (not really), it is time to return to the CFDV box. These weeks allowed me some control on programming and techniques on my own terms but realized I missed the community challenge and the increased intensity of competition. So I adjusted my calendar, lightened my travel plans and locked in the WOD schedule.
There is also a new box opening right next to my house and I could not be more excited!!!
Strength
– Deadlift 3×5
MetCon
3 rounds
– 5 box setup up with KB press Right 35#
– 5 wall walks
– 5 box step ups with KB press Left 35#
– 10 Turkish getups 35#
[17:38]
Overhead Squat Derby
100 @ 45lbs – standing 300 of 1,000 on Day 3

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Living an American Weekend

Posted on March 10, 2013 by

In a typical spring weekend fashion we just concluded a crazy schedule of 7am soccer practice, all-morning lacrosse practice, late night birthday party and a piano recital.
If this is what “rest” day feels like, I’m ready for a WOD…

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Phase 2 of the Goat Derby

Posted on March 9, 2013 by

Last fall I started a systematic elimination of 6 of my remaining goats: burpees, double unders, handstand pushups, pistols and overhead squats. I went after them the only way I know how: volume…
Completing 10,000 double unders in 45 days allowed me to go from 2-3 consecutive reps to my current max of 61. The 2,000 burpees were improve my overall stamina and the efficiency of the movement.
I am picking the next targets for the Derby: 1,000 overhead squats coming up in March and 200 muscle ups in April. Both have a 20 day cap to complete.
Overhead squats have been bugging me ever since I started the sport as shoulder and hip flexibility has been a lifetime limitation. I guess no better time to fix than now…
Cash-in
CrossFit Total min 700 under 5 minutes then
complete under 8 minutes:
– 500m row
5 rounds of
– 12 kettlebell swings 50lbs
– 7 burpees
[Rx]
WOD
Max reps in 10 minutes
– Overhead Squats 45lbs
[200]
Derby: 200 of 1,000
goat-derby2

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Predicting the Open Workouts

Posted on March 8, 2013 by

After a burpee opening two years in a row, the guesswork begins on what the next 4 weeks might bring. Since none of us know we may as well guess. Anticipation is preparation, right? Or maybe anxiety.
Here are the top 6 movements I’m anticipating to be part of the remaining programming.
1. thrusters – why would we leave it out after Fran started it all
2. pullups – CF loves pull-ups, maybe chest to bar again
3. box jumps – all affiliates have them so put them to work
4. muscle ups – because they are the stuff of common nightmares
5. double unders – because they are bad when we are really tired
6. deadlifts – because they felt left out in 2012
There you have it. Hope to score 5 out of 6 on this one. Not all six.
WOD Today: 13.1 [100]
I learned that having a 135lb 1RM snatch is just not enough in the Open….
lift

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On and Off Days during the Open

Posted on March 7, 2013 by

Many boxes during the Games schedule Thursday through Sunday dedicated to the Open WODs. So in those days we are either ON or OFF for the Open. Last year I went for repeats sometimes and posted if the score got better. For us, non-games athletes even working on better strategies in the repeat WOD could make a big difference. One way or another, regardless of scores and ranking there is nothing like the CF Open with tens of thousands working out as One.
It is like flash mob, but so much better.