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- MON: Regular Schedule w/Specialty Class
- TUE: Regular Schedule w/Kids Class
- WED: Regular Schedule; NO Specialty Class
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2010 CROSSFIT GAMES #4
AMRAP 7:
7 deadlifts (315/205)
14 pistols
21 double-unders
Post Rounds to Comments
I’m near Hilton Head this week so looked up a box that Mel helped when they were setting up (http://reebokcrossfitcoastalcarolina.com). They do things a little differently and actually set up various tiers of WOD for “competition”, “performance”, and “fitness” levels that account for the various modifications. This morning’s WOD at the performance level was:
Run 800 meters
10 rounds of the couplet:
– Shoulder Press, 10 reps
– One legged squat (Pistol with box or ball), 10 reps
Run 800 meters
My time was 20:52. Competition level would have been handstand pushups and pure pistols.
Mel – Meg says “Hi” and that she thinks you’re the greatest. I had to agree. 🙂
Ahh…heavy deadlifts to start a week…My favorite. 🙂
3+1 (275#)
DL’s felt ok. Slow and deliberate, but they weren’t terrible. A little different doing them in lifters given that we had pistols up next. Pistols felt great in rounds 2 and 3. DU’s were fine.
2010 CROSSFIT GAMES #4: 3+1 (275#). Pistols were “iffy” with several probable “no-reps.” Made up the time in the DUs which showed up for the morning, which was nice of them.
2010 CROSSFIT GAMES #4 3+34 85#DL AS (21) SU (42) Close but yet so far on the last round! Nice way to start the week!
At the lake so I improvised this a little. AMRAP 10 – 7 ring dips, 14 pistols, 21 sit-ups. 3+16
Pretty happy about these movements. Ring dips with one strap of thin blue band and pistols were rx. Left side still needs work as some were shaky but considering I couldn’t do one 2 months ago I’m pumped!
2010 CF Games #4 : 3+4, 315# DL, 2.5 plate pistols
4+21rx
Heavy deads are the enemy!!!!! Definitely need to wok on these. Rushing to grab the rope at the end to get a couple double unders in but ran out of time.
Yahoo – I’m on. Thanks Mel for the log in assist. 2010 CF Games #4: 3 + 28 125#, single unders, air squats
yes! Lourdes!!
Specialty Class –
1RM Clean & Jerk – 205# (15# off PR). Just wasn’t feeling it tonight. Warmed up good, but didn’t have it when it got heavy.
Weighted Sit-ups – 20 @ 45#, 20 @ 70#, 20 @ 100#
2010 CF Games #4: 4+7 (125#, asst pistols, 12 DUA)
Did this one at home. Scaled to 275#, 3 rounds + 8 reps. followed that up with 7 sets of 6 chest to bar pullups with 50 seconds of rest and then 5 250m splits on the rower
2010 CF Games 3+ 21 DL 95# asst pistols, 12DUA
2010 CF Games, DL 145#, 21 AS, 42 SU
3+2 rx. Straight DLs first round. Singles rest of the way.
4+8… super scaled to 205#, 21 AS
Specialty Class –
1RM Clean & Jerk – 205# PR
1RM Power Clean – 215# PR
Weighted situps
Extra credit on the Aerodyne – 20 Minute intervals 1 Min on 1Min off
3+4 [225#, Ass Pistols, 20# ball slams] so basically the whole thing was modified beyond recognition. deadlifts felt good – could have gone heavier.
Specialty class
1RM Clean & Jerk – 185#. no problem cleaning 195# but failed on the jerk four times.
4+4 165# abmat for the pistols on my right leg, i can do pistols without on my left. my booty is on fire though!
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