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Competitive Fitness 01.08.14


Competitive Fitness 01.08.14

Prep Work

3 Sets of
5-7Each side Pistol progressions from an elevated surface
3-5 Scorpion stretches
3-5 Inch worm pushups

Workout of the Day

Five sets for times of:
Row 250 Meters
12 Alternating Pistols
12 Pull-Ups
Rest 90 seconds

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.

Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Jump stars x 8-10 Controlled decentRest 45 seconds

Cool Down

Please clean up after yourself  gym was trashed after the 4:30 and 5:30 class.

Also its important that you post your results…. We have no idea how this programing is working.

10 Responses

  1. Marcos Ramos

    Prep work: Liked it got me warmed up.

    A. was taking me about 1 min to row maybe a little less on some, and did pistols on stacked plates to take it easy on my knee, started feeling really good. Was averaging about 2 min per round. Feel like pull ups are coming along… Didn’t fail on any.

    B. 10 at 215
    10 at 255,
    for some reason i jumped to 75percent for 8 reps at 315.
    6 at 340. 6 and 8 were really heavy but was able to keep the percentages.

    C. Done.

    feel beat up, not really sore just exhausted…. Maybe need more sleep, who knows but glad its rest day.

    1. sandra

      Pistols I get close to 90 but not full depth. Pull ups did 12 without pausing. Row was at 1:25 1:30. Back was tight dead lifts sucked. Didn’t have time to stay and do C workout. Roller at home 15min low back legs arms calfs

  2. Eric Dean

    A. somewhere in the 12-13 minute range…pistols need a lot of work but pull-ups are much better

    B. 10 @ 215
    10 @ 235
    10 @ 275
    8 @ 295
    6 @ 305

    Deadlifts felt pretty strong and probably could have bumped the weights up a little more.

    C. Done

    After the last two days it was nice to have a little less volume and a rest day tomorrow is definitely needed.

  3. Tina

    A. 5 rounds

    250 row
    12 alt pistols
    12 pull-ups

    Alt pistols getting better but I think I am borderline breaking 90.

    Pull-ups first round unbroken then lost my rhythm then B said how about you keep your feet together and stop flailing your feet behind you …he didn’t say it that way but that’s what I heard 🙂 Well whala my rhythm came back 🙂


    B. 10 @ 150
    10 @ 185
    10@ 195
    8 @ 225
    6 @ 240

    C. Done

    Looking forward to a rest day tomorrow ….my hands hurt!!!

    PS I ate Dino nuggets …I feel like they were warranted 🙂

  4. Claudilla

    Dino nuggets! Yum 🙂

    I liked the warm up

    I did only A because of time and finished in about 22 mins. I used the box for pistols my quads are sore! The rowing helped losen me up. Need to roll out I’m sore.

  5. BoomBoom

    I didnt keep track of time, I just kept moving, i know the 250 meter rows were around 45 seconds pistols are fun, and all pullups were unbroken. Deadlift 10@245, 10@265, 10@315, 8@365 4@385 ( finished the last two of the 385, but b- says my back keeps rounding, I dont notice it and I never feel any pain after words). So either I have a new technique for deads, or I have horrible form and need to drop weight next time before I turn into rumplestilskin!

  6. Brynnen

    Ok today was a tough day, my back just felt like it was pinching from the time I woke up so Brendan helped me to customize the WOD.
    – warm up was great, felt all nice and warm after completing.
    A- on the last round of rowing had to switch to AirDyne as my back was really pinching. Pistols are still a weak spot, my right leg barely musters through but my left leg can’t pick me up. Pull-ups are tough. Can’t seem to maintain my hollow body and pushback so I lose my rhythm and can only do 1-2 at a time.
    B-Yeah well deadlifts are my red-headed ginger step-cousin that doesn’t like to play with me anyways, so I just completely skipped this section for my back’s sake.
    C-really like banded good mornings. My ring rows still need some practice, so my knees were slightly bent to help out. Jump stars are always fun……and B added in some banded leg curls for my hammies (really liked these). Used a small blue band with a 0111 tempo.
    After the WOD, back was feeling a bit better. Still tight but no longer pinching!!

  7. Sarah Hull

    A.) total time 26:00 (?) mins- increased time every time all in the 4+ min range. Did box dipper’s I will call them for Alternating Pistols and still using the good old green band in the pull-ups- I worked on both front and back grip- My right arm is not doing to well- painful…
    B.) 95lbs, 115lbs, 120lbs, 130lbs, 150lbs… Hands hurting today… C.) completed-

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