Mar 22, 2012

032312 Friday

CrossFit Games WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Masters men use 90 pounds



Additional Notes

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.


Note: For those on Spring Break - the bubble will be open 1500-1700 on Sunday for the Games WOD; post to comments if you will be attending or can help grade on Sunday.


Movement Standards

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed.

The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.


The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.


Chest to bar Pull-up
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met.


The arms must be fully extended at the bottom.




At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.


Jamie Z's 0530 Class

Nicole
AMRAP 20 min
Run 400m
Max rep Pull-ups
                    

27 comments:

Mike Anderson said...

I plan to do the WOD tomorrow. I can also grade tomorrow and Sunday if necessary.
Ed or Rob, can one of you grade me tomorrow?

Rich M. said...

Mike et al- I can be there around 0515 to grade any who are going to WOD tomorrow.

Ed said...

I'll be in around 0520 or so. Looking to start myself around 0545 and can grade before and after as needed.

Meg Smith said...

I plan to do the WOD on Sunday and can also stay to grade.

Mike, can you still help grade my 4 athletes tomorrow? Ed is going to be there to help out, too. I plan on posting the non-gamers WOD for those folks tonight, figuring the Gamers could go at 10 again like last time.

Greg E said...

I will WOD in the afternoon. PT test in the morning.

Greg E said...

http://www.youtube.com/watch?v=qZ6NX4yQLCo&feature=player_embedded

Great video that works the pullup progression from dead hang - C2B by Spealler.

Mike Anderson said...

Meg-
I can grade at 1000.

rob said...

Mike - I'm avaliable to grade as well. I think where we are going to have a choke point is 2 1/2lb plates. If anyone has them at home please bring them in tomorrow.

scottnkelly9901 said...

IMCF Hohenfels:

70 reps

Scaled thrusters to 95lbs (no 2.5s)
No LVI so doesn't really matter

Expended WAY to much energy on the early CTB pull-ups (more like stomach to bar!) and was missing reps at the end which cost me. Just my two cents for those about to embark. Enjoy and good luck.

Ed said...

Finished the round of 15 and got one bonus thruster - so total 91. Tried to hang with Rob this morning but he apparently didn't need as much oxygen as I did in the round of 15.

Erin crushed it this morning as well - awesome work!

Mike Anderson said...

1 Pullup into the round of 15 for 76 total reps.

Chest to bar pullups definitely wore me out.

Great job to everyone this morning - especially my wife who didn't think she'd get out of the round of 6 and came 1 pullup from finishing the round of 12.

james said...

Mike, Erin and Ed - crushed it!! great work.

Yesterday

3 rounds

10 HSPU
20 Front Squat @ whatever the big rock I had weighed

7.26

Today a practice run of 12.5

Thrusters @ 35lb dumbell
Pushups @ 2:1

3 pushups into the round of 30 pushups

Greg E said...

Any one else going in this afternoon?

Chris C. said...

Didn't reach my goal, but overall a good games.

89 for me........damn that last rep for 15.

rob said...

Great time in the bubble this morning with 7 people competing in WOD 12.5 (Erin, Jess, Ed, Rupert, Adam, Mike and me). Thanks to Rich and Elizabeth for coming out to help grade. It's always impressive and motivating to be a part of an event where people are really on your side.

100 for me (15rds complete with 10x thrusters) graded by Rich. I wanted to get into the pull ups (maybe 9 or more) but fell short. My rest periods were too long. Last year I was 96 so at least I improved a little.

We actually hae 4 sets of 2 1/2lb plates so there probably isn't a need to bring in any from home. Good luck to the rest of the team.

Arod said...

should of read the blog before i went in this morning, CTB's wore me out early and costed me later in the 12 rep round. I scaled thrusters back a bit to keep my form. I was two CTB pull ups away from completing the 12 rep round. 58 was my total.

Jess said...

Game score is 3...just couldn't complete the kip to get my chest to the bar. Finished doing jumping pullups to get a workout in. Rob was my grader. Made it through 12. Great job everyone this morning, you guys killed it!

monroe said...

Greg, I'll be in the bubble this afternoon. Planning to get there NLT 1530 to start warm up.

Scott said...

72 reps @ 95#

nutt said...

Thanks to ED and Mike for coming in this morning and grading for Meg's class. They gave us great advice on when to kip. I was super nervous having never done chest to bar pull ups, only regular for so long. Finished with a total of 55.

Mike D said...

12.5 at lunch:

60 reps. I had 5 no gos on the last round of chest to bar and was smoked. I think I could have goten a few thrusters on the round of 15. oh well.

Noah said...

From IMCF Graf...was able to make up 12.4 today with Ross even though it does not count for anything other than a warm fuzzy feeling inside. 243 reps. WBs were mentally exhausting and the DUs and MUs were physically exhausting. Will knock out 12.5 this weekend.

monroe said...

15'2 plus 2 Score:92. 13 better than last year. Graded by Greg, Elizabeth. Good work today by Greg and Doug!

For those of you going Sunday, watch the MOBWOD for 12.5, really helps. KStar is the shnizzle, as you young people say...

Doug said...

One pullup shy on round of 12 - 59 total reps. I need to work C2B, had quite a few no reps. I get high enough, just not in the right place! Thanks to Greg for grading again.

Ross said...

Made up 12.4 with Noah today. I did not do nearly as well as him. Did ok on WBs but could not string any DUs. Only a 170 for me.

james said...

Noah !!! that's ad epic 12.4 score!!

Greg E said...

Great group this afternoon. 80 reps completed graded by Monroe. Thx for all the support from the group and well done by everyone competing.