March 13, 2013
The Reason People Give Up So Fast
Is Because They Tend To Look How Far They Still Have To Go
Instead Of How Far They Have Gotten
RX: 3×5 @ 85% Back Squats. Then, 4 rounds for time of 5 Cleans (65/100), 20 Pull-Ups, and 100 meter Sprint. Rest 1 minute between rounds.
Gold: 3×8 Back Squats. Then, 4 rounds for time of 5 Cleans (45/70), 20 Pull-Ups, and 100 meter Sprint. Rest 1 minute between rounds.
Silver: 3×10 Back Squats. Then, 4 rounds for time of 5 DeadLift (30/45), 10 Pull-Ups, and 100 meter Sprint. Rest 1 minute between rounds.
Endurance: 3 rounds of 50 Air Squats and 50yd Bear Crawl.
Men’s S&C: Rest
Women’s S&C: Rest
Competitor: RX
WOD: 12:15 Gold
BS: 117kg for all sets (85%)
WOD:14:36 gold
BS: 100 122failed on third fourth and fifth, 117
Thanks for the push all morning Troy and Charlie.
WOD: 12:38 Rx
BS: 100-105-110
WOD-13.15 gold
BS-130×3
19:09
35 k dang hands ripped again!!!! Ugh! Pullups are getting easier though 
BS: 50 55 60
WOD: 18:40 gold 40k full cleans, purple band PU
BS>60,60,65k
Post workout 3×10 weighted GHD 2 1/2k weight
BS 3x 10 of 45 kilos
8:43rx
160×3 140 for rest
WOD: 19:14 with 35K and purple band
BS: 50,50,45 RX
Practiced DU’s and got 32 in a row! New PR. Thanks for the tip Tyler
Way to go, Sarah!! What’s the tip?? I can use all the help on DU’s I can get!
To keep my elbows close to my body so that it’s only the wrist the moves the rope. It’s a challenge not to move the arms but try focusing on only the wrist moving. Let me know if that helps!
11:00 rx
87-89-89
WOD: 16:50 Rx
BS: 120, 125, 130
9:21 rx
162, 162 (spot on 5th), 162 (spot on 4th and 5th)
Snatch 3×3 @ 75K, 77K, 80K (missed one)
Pwr C&2xJ 3×3 @ 90K, 95K, 95K
WOD 15:54 RX
Back Squat 3×5 @ 150K, 153K, 155K
GHDs 3×10 w/ 20lb WB
17:28 WOD Gold 70K, no bands!
95,95,100 BS
WOD: 16:10 @ 55k
BS: 55, 60k, 60k
WOD: 11:58 gold
BS – 72×3 finished last two reps at 70, 70 last two sets
WOD: 13:28 Gold
BS: 80k
10:53 switched to inv row half way thru
85×2, 88k
13:04 (80k) RX
WOD – 17:42 gold
BS – 100k
WOD: 17:something…forgot to write down. 35k, red+black bands for pull ups
BS: 55/55/55
WOD-16:26 gold
BS-90-95-100.
WOD: 16:07 gold
BS: 70, 75, 80
Wod 19:47 gold. Didn’t think I’d make it under the time cap but barely squeaked it in!
BS 50kg
Wod 12:10 3rds gold 70 k, last rnd 65k
Bs 60k 3×8
11:35 rx ish. (cones moved half way thru so I got messed up and shorted the last two runs by 10yds.
BS 180, 185f, 180 spot on 3,4,and 5.
17:28 @60k
BS: 75, 77, 80
Silver
11:02 (DL 45k, pull ups 2 black bands)
BS: 35k
14:32 45k, Strict PU w/bands
Didn’t BS
Wod 20:43 gold, did Thursday didn’t realize there was a time cap, 70k first two sets elbow was hurting so finished last two at 60k. 50 of 80 pu no band
BS 105, 110, 113