Mar 30, 2014

Monday 03.31.14

Deadline for 14.5 submissions is 1900 CST.  Earlier is better!!!

Strength
Back Squat 5 x 5 at 70% of 1 RM

METCON
"Godzilla!"
3 RFT of:
   4 x sumo deadlift high pull (135/95)
   6 x box jump (30 inch)
   8 x weighted lunges per leg (25/15)
 10 x pull-ups

Skill
Practice Muscle Ups or MU progressions for 15 min

Post loads and results to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times)

Today we wrap up Sir Charles' month of programming with what would undoubtedly have been Godzilla's favorite CrossFit movements if he had not been destroyed in Tokyo Bay over a big misunderstanding.  "Can't a monster just get a sandwich!"

This WOD is similar in format to King Kong and is also a WOD revisit from June 2013. Ensure your pull on the sumo dead lift high pull generates from the hips rather than the lower back. Scale the box jumps as needed (consider step-downs).   For the lunges, two tips...first make sure your front foot is placed far enough out in front that as you lunge your knee should not get out over your toes too far, this places undue stress on your knee, keep a vertical shin.  Second, gently touch your back knee off the ground for the weighted lunges and don't drive it in to the ground.  Use a single plate, dumbbell or KB for the appropriate weight, preferably locked out overhead.

13 comments:

Carlos Zayas said...

I couldn't make it to the section on Sunday Can any one be at the bubble at 1500 for judge?

Adam Thompson said...

4:15 Rx

Sam Friend said...

5:19 Rx
I tied with Dan! It is a great day.

Jacob Heppner said...

Carlos,

I will be there at 1600-1900 today if you need me.

Back Squat: 365# for 5x5.

Ross said...

IMCF SD DET

BS 5x5 @275

Godzilla
RX 5:15

EMOTM 5 Min
@135
1 Squat Snatch
1 OHS
1 Behind the Neck Snatch Grip Push Press

Jacob Heppner said...

Ross,

Nice workout with the EMOM for Snatch! I like it.

Ross said...

Jacob

Thanks, I would maybe add a Hang Snatch, full snatch, OHS and Behind the head Push Press or up the weight - for you probably both and add 15 more minutes to it...

I made it through each round in about 18 sec lots of rest time..

monroe said...

If you missed yesterday's bubble session for 14.5 you missed some heroic performances. I was as impressed with the determination shown in athletes who stuck with it for 20+ minutes as I was with any sub-ten minute times.
We're not quite done with the Open, got a few hours left. I want to thank Susan in particular, with Andy, Rob, Jason as well for the coordination effort that made this a successful event. Well Done!

Andy said...

Nice times today, and sounds like some great work yesterday. Congrats on finishing out the Open! I hated to do it, but went out with a whimper and a DNF for 14.5. 80+ thrusters are not what the doc ordered.

Today's work:
FS 5x3: 185-195-205-215-215, 2 x fails at 225(2)
Swim: 4 x 100m, 1:1 rest. Times between 1:44 - 1:55.

Jimmy Chen said...

Due to the wonderful season that is electives, I find myself going to the Bubble more in the afternoon. This was a relatively quick WOD (5:20), but the challenge was to keep up the intensity, especially after 30"(!) box jumps. Much kudos on the under-utilized SDHPs and the overhead lunges. They were different, they hurt, but in a good way!

monroe said...

Doing 14.5 the second time was kind of like my experience with Jaegermeister, or liver, or copenhagen, or any other vile, distateful experience. You try it because it sounds okay, but the second time...blech. I did far worse on the second attempt. What I learned from the open is a healthy respect for recovery. Also, I perform far better at metcon in the morning. Afternoons are best left to strength work.
Today I did DU's, 3x30
T2B EMOM 5,5,5,5, 6,6, 8,8.
Ran for 20 minutes

Kurt Knoedler said...

I want to thank everyone for their help this morning. I do have a broken right hand though. Next step is finding out if i need surgery.

Ricky C said...

Charles, great month of programming! Much appreciated.

Kurt, high five!