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General/Competitive 04.18.14

17
Apr

General/Competitive 04.18.14

Prep Work
50′ Inch Worm Push ups
2X10 Drinking birds
2X10 Leg Pumps
5 Min squat test-Focus on staying upright today

Strength
LVL ONE
10Min to work up to a heavy 10 rep on DL

LVL TWO
10Min to work on a 4″deficit Snatch Grip DL- Focus on pulling hips down low just like a traditional snatch. not about how heavy you can go just working mobility into the postion

WOD
3 Rds For time
15 Cal Airdyne SPRINT
12 Burpees

Cool Down
Mobility

28 Responses

  1. BG

    Why does it feel like I’ve been a smoker for years and years.??? Lungs are killing me!!
    I’m just going to skip the BS and get right down to the WOD.

    WOW: Time 4:58
    That was the toughest 5 minute workout that I’ve done.
    Good way to finish up a great XFIT week!

  2. Dirk B

    Level two dead lifts, worked up to 185 did 3 sets at 4 reps each liked this movement.

    Wod: 4:03 fell off on the bike a bit in rounds 2 & 3 tried to stay at a hard pace though. Felt consistent in the burpees was able to finish on the burpees.

    5amers gave an awesome effort, one unnamed person pushed so hard they had to take a little walk outside.

    Would it be possible on shorter wod days to work in a warm up routine that gets the sweat n heart rate up, for example the 100ft high knees, butt kickers, etc… Something that still ready’s us for the lifting portion but gets the blood going. Wanted to publicly share my 2cents.

  3. Trish

    Ouch! My thighs are still killing me! Good workout but I struggled bad, just super sore and glad the week is done time for rest. Deadlifts- got to 115lbs at 10 reps. WOD-7:13 not the greatest but I finished and that’s all that matters:)

  4. Vanessa Esquivel

    I’m with BG on the smokers lungs!! Haha I’m feeling the same way! I did level 1 and worked up to 110# on the Deadlifts, a new PR!! I guess I should mention that I thought I was lifting 105, but due to the weights being in the wrong place we found that it was actually 110! This WOD kicked my butt, I finished at 5:38. Afterward my legs cramped like never before, I will be stretching and doing more mobility from now on, thanks for the call out sister!

  5. Jonathan Douglas

    It was good to work out with good folks at 5AM. Felt like prep work was good enough to get the hamstrings and hips ready for some pulling, i felt cold just about the entire morning.

    Chose level II as some more training for the snatch and the pull, started over thinking knees back and not resetting. Good work however, worked up to four singles at 225, did not feel overly difficult, plenty of work before that goes over head. I liked the cueing of dropping hips and sitting up right.

    Workout…
    I can second BG’s comment, approaching two hours since completion … did know we did Fran this morning … thought and lungs are uncomfortable. Those three minutes ruined my life … just kidding, it was a sprint so it was fun and pretty hard. Floored it in the first round, i smile because the bottom fell out at 7 Cals in round two.

    Over all i think I was at either 3:23 or 3:33 … whichever, have fun friends.

    Post script.
    I agree Dirk, these short burners might need some more blood pumping during warmup. Music up loud was a plus! 🙂

    Happy Good Friday!

  6. Jim

    I chose to do Level 1, I wanted to do normal DL’s. Did 225 x 10, 255 x 10, 275 x10, & 305 x 5.
    As far as the WOD went, it was 4:30 of nothing but joy, have I ever mentioned that burpee’s SUCK!
    Good end of the week workout fellas!

  7. Irina

    Lv 2 worked up to 125 on snatch grip. Knee felt ok post running injury on Tuesday. This technique lift felt so wierd but made me work on spending time in the hole and forcing the hams to be on tension.
    WOD 4:28 I hate the airdyne.

    On shorter wods it would be nice to either have a longer warm up or mandatory acc work.

  8. Brad L.

    Lv2 snatch grip DL. Worked up to 135#. 4:10 on the WOD. Airdyne + Burpees together are never fun.
    Have a good weekend!

  9. Prep Work
    50′ Inch Worm Push ups
    2X10 Drinking birds
    2X10 Leg Pumps
    5 Min squat test-Focus on staying upright today
    50′ worms and i was making weird noises.

    LVL TWO
    10Min to work on a 4″deficit Snatch Grip DL- Focus on pulling hips down low just like a traditional snatch. not about how heavy you can go just working mobility into the position

    Like this, worked on engaging my lats

    WOD
    3 Rds For time
    15 Cal Airdyne SPRINT
    12 Burpees
    Got this in 2:40 pretty sure i did some Gabe burpees in there somewhere. If i had a judge i probably would have got some no reps according to Rene:).

    Marcos

  10. Brynnen

    Today I kept the level 2 snatch grip DLs light. My back was incredibly tight and I moreso wanted to work on the technique anyway. Stayed at 85# and feel like my technique is improving. As for the WOD, it will always be one that just royally sucks when you’re doing it, but at the end of the day it’s so short you can’t hate it. Finished in 3:51. Need to take about 15-20 seconds off that time.

  11. DBG

    Got up to 145 w my snatch, tried keeping good form but proving it even more in my wod, I had no idea what was going on.
    As previously mentioned, no idea, I did 15 Burpees every round instead of the instructed 12. Considering the dumb, I did alright, 3:28.

  12. Jenn Paul

    Worked up to 105lb dead lift for 10 reps. Loved it
    Wod: 8:12 I can’t stop coughing!! This was the hardest workout yet

  13. Sarah H

    WOD in 5:10- I wanted under five- first round on bike good- second round my legs were dead- third round pushed- my Burpees were the only thing consistent in this WOD. I did snatch pulls- worked up to 95lbs.- should have stayed at less weight- the high hang and I have problems! Need to work on that and not jumping early- in need to stay in my heals- thanks for trying to help Marcos!

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