Mar 25, 2014

Wednesday 03.26.14

Buddy WOD - Broken Promises
As a two person team:
Run 300 meters together
(Once the team reaches each station, only one person is permitted to work at a time)
60 Hang Cleans (95/65)
60 Burpee Box Jumps (24/20)
60 KB/DB snatch (35/25) (snatch from the high hang position)
60 Double Unders (3:1 singles for DU)
60 Calorie row
60 Pull-ups
60 Wall balls (20/14)
60 Sit ups
60 Push press (95/75)
Run 300 meters together

*add 30 reps per exercise for a three-person team

Post results to whiteboard and comments.

Coach's Notes. (standard Wednesday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550)

Mucho reps for this buddy chipper, good thing you have a partner to push thru with.  No need to split the reps 50/50, but switch out as needed.

There will be two heats for this WOD, with the second heat beginning once the first heat starts HRPU.


Sam Friend said...

So I thought I did it Rx, but realized I missed the Burpee portion of the Box Jumps. As I keep,telling my wife, "I don't mean to make mistakes, but I just do sometimes".
Anyway, I stopped the clock at 19:30. I liked the mix of movements and chipper style. Great WOD.

Sadr City King said...

Lessons Learned from programming

Trainers, athletes and future programmers,
First, I would like to thank the community and friends for providing the support in this months programming. It is an honor and privilege to watch my ideas and thoughts come alive in workouts. A quick reiteration of the focus for this March programming.
Focus for this month was on maintenance during the CrossFit Open. This month’s programming combines elements of Olympic lifting, power lifting and monostrucural work.

1. Programming methodology-I purposely programmed slightly heavier weight in the WODS and kept a minimum on technical movemnts. The purpose of this was to to stick with the Crossfit mantra of program for the elite, everyone else scales. If there is a weight unattainable by normal means, then that means we have to scale down. This aspect is acceptable and affords athletes the opportunity to work on holes in his/her overall repertoire of movements.
Thursday programming was purposely left open for recovery and to work specific movements. A recommendation for future programmers is to experiment with a WOD for applicable time domains and movement standards to meet the PGO model. Time caps work the best in terms of pushing people past original intended goals, and serves as a buffer against sandbagging. There two WODs that had never been tested previously, but worked out pretty well. In terms of the open, the majority of the workouts can be completed within 24 hours of each other, but be careful that Rhabdo the clown does not sneak up on you.

2. The bubble is your chance while stationed here at fort Leavenworth to serve as the human labortory. I underestimated the community in terms of team WODS. The athletes in our box amazed me by the effort exerted in such a short time during the team WODs. Recommendation for future programmers: go longer in terms of reps and time and people will surprise you.

3. Due to the unique situation of our box, multiple programmers come with multiple focuses. Sam and I discussed the focus of both March and April and came to a quick consensus what each would focus on. The competitive nature lends it self to outdo the other individuals programming: do not allow this temptation to take root. stick with the basics with occasional flair.

I want to extend a special thanks to Noah for assisting with the posting of the daily WODS. Thanks Scott Stagner for the input last summer, your efforts are not in vain. Finally, I wanted to thank the entire community for your efforts. Your participation, blood, sweat, (and in some cases tears) make the bubble what it is. Please post any and all comments regarding the programming for March to the blog or to Take care and I look forward to the rest of Spring programming.

Sadr City King said...

Rob, please place relevant info in Programmers notes.

Kwame, Susan and I: 34:00--Good job team


I just now realized that Charles is the Sadr City King... who knew we had royalty in IMCF.

Great WOD this AM. Nick and I rocked it.

Kurt Knoedler said...

Great team WOD! Justin and I killed it finishing at 29:42.

Ross said...


I did this solo this morning,
Run 300 meters
30 Hang Cleans (95/65)
30 Burpee Box Jumps (24/20)
30 KB/DB snatch (35/25) (snatch from the high hang position)
30 Double Unders
30 Calorie row
30 Pull-ups
30 Wall balls (20/14)
30 Sit ups
30 Push press (95/75)
Run 300 meters
Time - 22:30 felt like I had a partner cause I was taking long breaks - those Burpee Box Jumps just took it out of me. Good WOD though..

Mike Anderson said...

It was a great workout this morning. I was pretty smoked at the end.

I teamed with Dan and we finished in 31:00.

It's great for Erin and I to be back in The Bubble. It's nice to see some familiar faces and all the new equipment.

Jacob Heppner said...

Mike Anderson! It is good to have you and the family back in the Bubble! Now I'm thinking that sleeping in this morning was not worth it...

Dan R. said...

Great WOD this morning. I'm glad no one recommended beast mode and each team member doing full reps or something crazy like that. Charles, I've really enjoyed your programming this month. Thanks for your efforts in putting this together.

Andy said...

Teamed with Vic and Trey -- 38:00 with 90 total reps of each. The 3 man rotation definitely created some luxurious rest breaks. A little easier than the original "Broken Promises" i.e. what Ross did. Fond memories...

Great Team WOD format. Nothing too technical, just some good ol' fashioned work. Thanks for the wrapup comments after a solid month of programming -- we need to do that more often.

Allie Scott said...

Charles - I think you did a great job this month. I agree - the programming was tough enough to challenge all levels. It was easy to take areas I was good and push myself to complete competition standards. And where I wasn't sure I'd get through, I pushed to make quality movements. Thanks!

My partner and I did this one today. He's brand new, but a strong guy so he does the women's Rx and gets through.

See you in the box! Allie