Oct 13, 2014

Tuesday 14.10.14

Main WOD
3RFT

- 30 Dumbbell Shoulder Press 35/20#
- 20 Kettlebell Weighted Pull Ups 35/20#
- 400m Run w/ Kettlebell

Strength: Power Cleans
5-5-3-3-2-2-1 @ 60/70/80/90% 1 RM

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: This triplet has everything you need, cardio, gymnastics, and weightlifting!  Make sure to warm up your shoulders and forearms prior to GO time.  Dumbbell weight is relatively light so that each athlete can Strict press the dumbbells. After 30 reps are complete, head over to the rig and conduct 20 pull ups while holding a kettlebell with your feet. Drop the weight, hop off the bar, pick up the weight, and head out for a run. If using a dumbbell in stead of a kettle bell, pinch the weight between your legs for better grip.
  • Shoulder Press Technique Video Focus on midline stability, pressing to active shoulders with head through the window. The most common mistakes are pressing forward and arching….big no no.
  • Weighted Pull Up Video Check out this video regarding proper technique for holding the weight and mounting/dismounting the bar. 
Scaling: Reduce the dumbbell/kettle bell weights.  Substitutes push press instead of shoulder press. DO NOT CONDUCT WEIGHTED PULL UPS WITH A BAND.

Strength: You know them and you love them. Start light and work to heavy.  Focus on form throughout.  Think about quick feet and fast elbows as you drop under the bar.

7 comments:

ROBERT KINNEY said...

20:10 scaled.

"Well that escalated quickly" is how I would summarize this WOD. Shoulders were blasted after first round. Good times.

Chuck Lawrence said...

17:50 Rx (40# sandbag instead of kettlebell).

Bowed out of power cleans at 185#...my shoulders were complete toast after that WOD.

This afternoon I've got the following:
10 Burpee MU
100 DU
10 Wall Walks
100 DU
10 Wall Walks
100 DU
10 Burpee MU

So much for this being my de-load week...

Sean Carmody said...

28:38 (42/35/35)...42 was a terrible choice.

Jimmy Chen said...

IMCF Sill

Finished 12:55 at the Px weight w/ KBs, but could only do two rounds since I got chased by a rabid stray dog this morning. The only reason why I don't have rabies now is because I was wildly swinging that KB while running back to my garage.

So...I guess you could say I "DNF/DNC" this WOD due to rabid dog.

#firstworldproblems

Cedric Burden said...

LOL at Jimmy Chen...I will be working out at Centurion Crossfit @ Ft Hood...They have "Bradshaw" dialed in...good times!

Ross said...

IMCF SD DET

OK took a few days off for some other ROTC activities, University functions and family time... Schedule was just crazy since last Friday..

Found my way back to the gym today..

16:08 on WOD, but won't call it RX, couldn't figure out how to hold KB well enough on PU ended up using a green band to hold around the waste, then basically held KB between calves, worked but also allowed me to kip a bit with the KB which helped alot.

Pwr Cleans
5@135
5@135
3@155
3@175
2@185
2@205
1@225
1@245 (f grip slipped)
1@245 - easy.
rested 1 min between each set.

Tara Kinney said...

I was definitely demonstrating how to scale this one! Just started stringing more than 1 PU...so I stuck with regular! Running with the soggy KB from the toxic bubble floor was also awesome!!
Good times Sean!