January 23, 2013
The will to win, the desire to succeed, the urge to reach your full potential…
keys that will unlock the door to personal excellence.
Train from the inside out. Use strengths to attack weaknesses.
Don’t deny a weakness may exist but deny its right to persist.
Announcements:
It’s that time of the year again! The 2013 Games Open sign up is rapidly approaching. The 2013 new rule book was released. Are you undecided? Read this: Why Compete in the Open? Remember, if you are planning on competing in this year’s CrossFit Games Open, please email Armand this week at [email protected] You will be on an email list so he can keep contact with you. Thanks!
Today we are completing a CrossFit Hero workout called “DT” in honor of USAF SSgt Timothy P. Davis, 28, killed on Feburary 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Remember to thank a soldier.
RX: Overhead Press 4×5 @85% and Bentover Rows 3×8 max effort. Then, “DT” 5 rounds for time of 12 Deadlifts (47/70), 9 Hang Power Cleans (47/70), 6 Power Jerks (47/70). Time cap 15min.
Gold: Overhead Press 4×5 and Bentover Rows 3×8 max effort. Then, “DT” 5 rounds for time of 12 Deadlifts (35/55), 9 Hang Power Cleans (35/55), 6 Power Jerks (35/55). Time cap 15min.
Silver: Overhead Press 4×5 and Bentover Rows 3×8. Then, “DT” 5 rounds for time of 15 Deadlifts (20/30), 12 Kettlebell Sumo Deadlift High Pull from the hang (knees) (25/35), 9 Push Press (20/30). Time cap 15min.
Endurance: 1.5 mile run followed by 100-yd bear crawl.
Men’s S&C: REST
Women’s S&C: REST
Competitor: RX, End, 3×8 Weighted Ring Pull Ups and Dips.
OHP – 29, 31×3
Bent row – 31
WOD – 8:08 gold
First round and a half of cleans were power – forgot they were hang power.
OHS 19K bentover rows 25k
WOD: 11:09 gold with 20 k 1st round then 15 k last 4 rounds
OHP: 60Kg, with some help from Kyle
Bent Over Rows: 60Kg
WOD: 13:47 Gold
Big shout out to to Trav Hansen on the tunes today, that was good shit
OHP: 60,60,60,67
WOD: 12:53 gold
OHP – 45, 45, 48, 48
BOR – 48
WOD: scaled to 70/50/50k – 6 HPC left @ time cap. Finished at 16:24.
OH Press: 55×2, 57×2
Bent Over Rows: 60×3
WOD: 17:09 Rx
OHP: 40×2, 45×2
BOR: 55K
WOD: 12:20 (40K)
OHP: 30k then 32k
BR: 32k
WOD: 14:55 first round rx, then went down to 45. Thanks to my audience for puahing me to finish under the time cap.
OHP-50k
BR-55k
WOD-10.03 gold
Nice work T. Funk!
OHP 50K
BR-50K
WOD 11:45 gold
OHP-40
BR-40-45k
WOD- 8:26 (DL Rx weight and pwr clean/jerks done with 45lb kb’s
OHP – 33
WOD: 13:19 42K
FYI You had RX in you.
I agree!
What is this….. Pick on Heather week?
Pp 3×10 @ 25k instead of ohp
B row 45-47-50k
6:37rx
OHP: 34k
B Row, 35, 40×2 – should have gone higher
Solo WOD: 13:32 Rx
solo blows yeah?
Um definitely!!
OHP 72k
5:34rx
WOD 10:19 silver (deadlifts 30/20)
OHP: 22k
BOR: 20k
WOD: 12:14, 30k
35k ohp
40k rows
wod: mod 35k
Ohp 40
Wod 13:10 50k
OHP: 40k
BOR: 35-40-40
“DT”: 5:45 Rx (2:29 PR)
impressive!!
OHP:35k BOW:25K wod: gold first round was 35k then the rest were 25K Have to work form !!!!
OHP-45up to 58 on last set.
BOR-60k
WOD-15:15 @60k thats a nasty little workout! Hope to be able to do it rx next time around.
Ohs 70
Br 70
Wod 10:17rx
OHP: 30, 25, 27, 27
Bent Row: 30
WOD: 13:47, 40K
ohp 37
bor 50
8:20 rx
OHP: 40 kg
BOR: 40,45,45,40,40 kg
“DT” WOD: 17:00 @ 50 kg
12:23 (40)