Dec 30, 2014

Wednesday 14.12.31

Main WOD "Filthy 31s" 
1RFT, 20:14 min Time Cap

Buy In - 365m Row

- 31 Sumo Deadlift High Pull w/ KB 53/35#
- 31 Pull ups
- 31 Push Press 95/65#
- 31 Abmat Sit Ups
- 31 Thrusters 95/65#
- 31 Wall Balls 20/14#
- 31 KB Swings 53/35
- 31 Box Jumps 24/20"
- 31 Double Unders
- 31 Overhead Squats 95/65#

Buy Out - 365m Row

Strength Work: Strict Press
- 2x 3 @ 80/85% then Max Reps at 90%

Assistance Work
- 5x 10 Push Ups -or- Dips

Post loads and results to www.ironmajorcrossfit.com.


Travel WOD
10RFT

- 200m Sprints
- 10 Hand Release Push Ups


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

WOD: Say Good-by to 2014!!! The Filthy 50 have been modified and time capped to reflect your favorite movements throughout the previous year. You will need 1 bar, kettle bell, box, med ball, and rope to complete this WOD. If equipment is sparse, stagger start and try and catch the athlete in front of you. This should be a fast paced WOD where you attempt big sets of each movement while minimizing breaks. Rest during transitions.
  • Active Recovery: Sit Ups and Box Jumps are good opportunities rest up for a surge
  • Position your equipment wisely... the farther your stations are separated, the more natural rest is built in
Scoring: Time completed or reps completed if time capped.

Scaling: Reduce KB weight to 44/24#. Reduce Bar weight to 75/45#. Substitute Double Unders with Singles at 1:1. See your closest CF-L1 Trainer for more scaling options.

Strength Work: Strict Press. 2 sets of 3 at 80/85% and then max reps at 90%. Make sure you rest at least 2-3 minutes between each set. Remember the points of performance:
  • Stance is with the heels at hip width
  • Hands just outside the shoulders
  • Bar resting on the "rack" or "shelf" created by the shoulders
  • Elbows in front of bar; elbows are lower than in the front squat, but not behind the bar
  • Keep the chest up and brace the abdominals to maintain a neutral spine
  • Closed grip, with thumbs around the bar
Assistance Work: Pick your poison - Dips or Push Ups. Idea is 5 attempts of 10 unbroken reps. When you break, stop, rest, try again.

3 comments:

Chuck Lawrence said...

Rx, 218 on final row at time cap....so close! Happy New Year everyone!!!

Allan Jackman said...

Argh, 92 meters left to complete the chipper. The guy I was working out with completed it with 1:13 remaining.

Jimmy Chen said...

IMCF Sill

A day late, I know, but I was out partying...
....
....
...okay, I just got lazy and did what any 30-something would do on NYE - go to bed by 2200.

So anyways, scaled only the bars @ 75# and finished with only five seconds to spare. I don't know about the guy that Allan saw, though. Dude must have some insanely efficient metabolic pathways...