Schedule for 120409-120415:
Monday: No extra work, no Team WOD.
Tuesday: Group 1, Group 2, & Group 3 extra work, 2 member Team WOD.
Wednesday: Group 1, Group 2 extra work, no team WOD.
Friday: Group 3 extra work, 4 member Team WOD.
Saturday: Group 1 & Group 2 extra work, no team WOD.
I have been writing WODs for 26 hours straight. This whole thing was a terrible idea. I hate you all.
I don’t know, I mean I know Regionals are coming, but maybe we all just take a week off? Please…?
No? Well, if I gotta put in all this work, y’all mufuckas better keep destroying everything you touch. We had a preposterous amount of great lifts this weekend, so I decided to make a proper highlight video. The least you guys can do is share this on your “facebooks”, so all your stupid high school friends can ask you awesome questions like: “Isn’t that bad for your back?” — “Aren’t you going to get big muscles?” -or- “What do you do for cardios?”
When I asked T to video the extra work for Saturday, I thought she was gonna go pretty fast. This is ridiculous.
3:33 on the Hang Squat Snatch/Double-Under WOD:
Finally, Josh Courage is no longer the most manly man in Outlaw world. In fact, his manliness was not just beaten, it was crushed. Here’s Drew Hymer, from CrossFit OKC, with not 20, but 21 reps at 375# (he threw in the 21st just to crush Josh’s pride). Side note: It’s a little known fact that one tattoo sleeve will increase your back squat by approximately 24%, and two sleeves will automatically give you a 500# squat—it’s science.
1) Snatch: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
2) Clean & Jerk: 2X1 @ 80%, 1 @ 85%, 1 @ 90% – rest 60-90 sec.
3) 4X2 Tempo High-Bar Back Squat @ heavier than last week – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
1a) 7X3 Weighted STRICT Pullups @ 70-75% (or more than last week)
1b) 7X3 Thruster @ 70%
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets. If you could not use 70% for last week’s pullups, try to use it today or at least get closer. If you did use 70% last week, go up to 75%. If you do not have a 1RM Thruster, base off of your 1RM Push Press. Racks MAY NOT be used for the Thruster.
15 minutes Stone Shouldering practice. WATCH THIS DEMO VIDEO.
Notes: If you have limited experience with a stone, then take this time to watch the video and work on your technique with light stones. If you have are familiar with stone, then go a head and work up to a few heavy singles (DO NOT do many). If you do not have stones please do not ask us what you should use. You may strap bumper plates together, but this will not be the same. If you do not have stones, get some.
5 minute AMRAP of:
Alternating TGU @ 24/16kg