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General/Competitive Fitness 03.14.14

13
Mar

General/Competitive Fitness 03.14.14

I will be bringing the BBQ out and cooking some carne asada tomorrow evening (4ish-6) for those that plan on coming out. Bring your friends and family and lets cheer on everyone competing in 14.3. Nothing crazy just some tortillas and meat if you want to bring a side dish that is totally up to you.

The fun starts from 3:30-6:30. We will still be running normal class times  like always so don’t skip out because you aren’t doing the open:).

Please like this post on FB if you plan on attending so I have an idea of how much food to buy.  Like always let’s have some fun and start the weekend off the right way!!

Prep Work
3 Min Of 15 on 15 Off Single skip jump rope

30 Drinking Birds
30 Leg Pumps
Alternate as you like

Open Prep
Take an extra 10 Min to mentally and physically prepare yourself for 14.3
Make sure your Back/hamstrings/calves etc are nice and warm

WOD 14.3
MEN – includes Masters Men up to 54 years old

Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
185-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak
In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

For example, a male athlete finishes all the reps up to and including 25 deadlifts at 275 lb. plus an additional 5 box jumps, for a total of 120 reps. This is his score. He also finished the 15th box jump of the round with 135 lb. in 0:45, the 15th box jump of the round with 185 lb. in 2:14, and the 15th box jump of the round with 225 lb. in 6:32. In this case he will enter 6:32 as his time in the tiebreak field since this was the time of completion of his last full set of box jumps. This athlete would be ranked above someone who got 120 reps and a tiebreak time of 7:02, but below someone with 120 reps and a tiebreak time of 6:11.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recom- mended that you set your clock to count up.

Equipment
• One Barbell
• Collars
• Plates to load to the appropriate weights for your division
• Box that is the appropriate height for your division

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are:
Men: 61, 84, 102, 125, 143, 166 kg
Women: 43, 61, 70, 84, 93, 102 kg
Masters Men 55+: 43, 61, 84, 102, 125, 143 kg
Master Women 55+: 29, 43, 52, 61, 70, 84 kg

Cool Down
Mobility
800M Jog
Or
1K row 60%

Post results

17 Responses

  1. Did the women’s… or the master’s men depending on how you look at it. My max DL is 275 so multiples wasn’t going to happen. Very tough to keep form when fatigued. I did 90 reps. Then ran an 800 with Dirk. Good day. Looking forward to some BBQ tonight!

  2. Jonathan Douglas

    Starting to feel wiped … could do with a nap right now, and it’s the middle of the day. Made it to Rd 5 of 6, DL 315 x 10 reps, did the last one in doubles, things felt heavy. Box jumps were box step ups, not a single box was jumped. I do wonder if i paced a little too much on the front end.

    DL form needs some work, all back.

  3. Tasha M

    First set 95lbs.
    Second 105
    Third 115
    4th set 125lbs did 12. (57 total deadlifts-WOW) :}
    Step up on Box
    Ran the 800, nice morning!
    In the open do you add all reps in total, so deadlifts and box jumps?

  4. Renate Thompson

    Did 92 reps total. Man those deadlifts felt so heavy! Also, did box step ups, not jumps, I felt I was faster that way.

  5. Judith

    130 total reps.. I didn’t think I was going to make it throught the 185lb set… Stepping up, was a smart aide. Awesome day 🙂

  6. Rachel Kruger

    Well, not sure if should have scaled this one or not. I did the RX. Got 66 reps. I’m pretty pleased with myself though.

  7. Jim J

    Got to 102 reps. For an old guy I was happy with that. Did 135 and 185 unbroken, broke 225 up into sets of 5, then did 12 reps of 275 in singles. Did Step ups versus jumps, that was much more efficient than jumping.

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