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Competitive Fitness 06.24.14

23
Jun

Competitive Fitness 06.24.14

Reminder we will be having our 1 year anniversary celebration this Saturday the 28th. The plan is to have 1 workout at 10am. (some sort of team event more details to come) then food, drinks, BBQ. Bring your own drinks and a side dish if you want we will provide the meat:). We will also be having a swap party. Bring any CrossFit gear that you don’t use anymore and you can trade it out for someone else’s. Hope to see everyone there. 

 

Prep Work
A.

Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

Workout of the Day
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters

If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

Cool Down
Mobility
Post results

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9 Responses

  1. jramos1808

    A. Strick T2B felt good
    HS tried off the wall. Was averaging around 25 sec
    DU sucked first round second and 3 rd round got 30’s last rd 39 🙁 missed goal by 1 lol

    B. finished at 215#

    C. did 155# only got 5 strict

    D. Really need to work on my running. Had to cut down my MU to only 8 per round. Did all with no false grip.

    Did mobility for lower back shoulders and triceps

    167.3

  2. Tanya GL

    Prep Work
    A.

    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Toes to Bar x 6-8 reps-Did better than I thought I would but these are hard.
    (these should be slow and controlled)
    Minute 2 – Handstand Hold x 45 seconds-Still need to work on this but getting better. I did a couple extra acrobatic tricks.
    (freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
    Minute 3 – Unbroken Double-Unders x 40-50 reps-longest set was 33.

    Workout of the Day
    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Power Jerk + Split Jerk
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes

    Build over the course of the 8 sets.

    85, 95,95, 105, 105, 115, 120, 125, 135 pp + F, 135 pj +j

    C.
    One set of:
    Strict Overhead Press x 10 reps @ 65-70% of 1-RM

    Tried 75 got 5+3+2. My shoulders were done. I underestimated this one.

    D.
    Every 12 minutes, for 24 minutes (2 sets) of:
    Run 800 Meters
    15/10 Muscle-Ups
    Run 800 Meters

    Going to try and do after the kids class tonight.

  3. Tina

    A) strict t2b—about 6 a round,
    Tried just staying up in the handstand…it’s a work in progress, 20-30 doubles each round

    B) 85,95,105,115,115,125F pp got push jerk, 125 got pp and push jerk, 120…these lifts are my nemesis!

    C) 10 reps at 65lbs

    D) I ran a mile and called it.

  4. A. STTB 6-6-6-6
    HS 45-35-30-25ish
    DU 50-then 40’s for rest

    B. Worked up to 245. Felt good PP is still not what it used to be but getting better,

    C. Off of185 so 125- for all 10, Last 3 were a fight

    D. 9:30 -Was really feeling slow from the rows and everything else yesterday, but on the bright side did the muscle ups in the first rd 5,5,3,2
    10:19 -Was pretty tired for the final rd of the day muscle ups went 5-4-3-2-1. Marcos and I have been playing around with some different tech. for my turn over and it paid off today. Landed at the top of the dip on one of them….

    Want to say thank you to Gina…Sometimes I really don’t like how you “Motivate” me but once I’m done I’m glad you were there.

  5. Prep Work
    A.

    Every minute, on the minute, for 12 minutes:
    Minute 1 – 6,8,8 worked on keeping a tight core, didn’t touch the bar but tried to keep good form
    (these should be slow and controlled)
    Minute 2 – Handstand Hold x 45 seconds This felt better 2nd and 3rd round avg about 10ish sec per hold. hopefully we see this progression again

    Minute 3 – Unbroken Double-Unders x 40-50 reps
    Getting pretty confident with double unders, first round hit 23, but tried again and got the 50 unbroken within the minute, last 2 rounds 50 unbroken.

    Workout of the Day
    B.
    Every two minutes, for 16 minutes (8 sets):
    Push Press + Power Jerk + Split Jerk
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes

    Got 240lbs for my last set, 5 lbs heavier then last weeks complex happy

    C.
    One set of:
    Strict Overhead Press x 10 reps @ 65-70% of 1-RM
    put 140 70% thought i had it no problem, yea right did 5 rested for a minute or two did the other 5. this was hard

    D.
    Every 12 minutes, for 24 minutes (2 sets) of:
    Run 800 Meters
    15/10 Muscle-Ups
    Run 800 Meters
    First round 10:09
    2nd round 11:39
    Glad Coach B is back, chased him the whole time, but worked within my abilities.
    Muscle up are feeling better. Need some work but its progress.

    Marcos

  6. Haines

    Prep Work
    A.

    Every minute, on the minute, for 12 minutes:
    Minute 1 – Strict Toes to Bar x 4-6 each round
    Minute 2 – Handstand Hold x 45 seconds. I tried freestanding today. I got a few for about 10sec and stayed in one spot. Slowly getting better
    Minute 3 – Unbroken Double-Unders x 40-50 reps

    Workout of the Day
    B.
    Every two minutes, for 16 minutes (8 sets): 135, 155, 185, 195, 205, 215, 225 got the push press and then failed on the push jerk. I threw the weight back behind me…. Again! Gotta figure out what I am doing. But besides that, everything felt good!
    Push Press + Power Jerk + Split Jerk
    (Pause for 2-3 seconds in the split jerk receiving position before recovering.)
    Rest 2 minutes

    Build over the course of the 8 sets.

    C.
    One set of:
    Strict Overhead Press x 10 reps @ 65-70% of 1-RM I did 10 reps with the bar. Was feeling a little tight after the complex. Listening to the body.

    D.
    Every 12 minutes, for 24 minutes (2 sets) of: ended up getting 6 MUs on the first round and 5MUs on the second round. Went over the 8-9 min time. Just need to run faster! Ha!
    Run 800 Meters
    15/10 Muscle-Ups
    Run 800 Meters

    If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

  7. Eterna

    A- was able to get at least 3 strict TTBs before resorting to static knee raises, still trying to find that sweet spot to get a free handstand, and was averaging about 30ish unbroken DUs.

    B- weights used for this part:
    1-55
    2-65
    3-75
    4-85
    5-90
    6-95
    7-105
    8-115

    C-did this set @ 60lbs

    D- did 800m each time but went about a min over. Substituted muscle ups for 10 pullups and 10 ring dips w/ red band.

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