For time, broken up any way you want:
10 Cleans, 176#/121#
Farmer's Carry, 200 meters (1.5/1 pood each hand)
50 Dead-lifts, 264#/175#
and 2000 meters running
Here's the lowdown, you can start with any exercise, end with any exercise, break up the reps of any exercise, to your liking. You just have to finish the work.
You only get one bar along with 4 yellow bumpers and 2 blue bumpers if you are a guy and and 2 blue bumpers and two green bumpers if you are a gal. Of course, this is if you are going prescribed. (Other combination's are allowed if we run out of certain colors.)
With the farmer's carry, you may not run, only walk, to the line that crosses the flag pole. For the run, you may utilize 200's, 400's, 600's, 800's, 1600, the whole 2000 meters at once, or any combination of these. Cleans can be power, squat, split, or you can even pick it up and curl it if you want although I wouldn't recommend it. You must keep the arms fully extended for every rep of the dead-lift but you may drop it from the standing position as needed.
There is a 30 minute cut-off for this workout. 5AM and 6AM classes, only, are allowed to row instead of run if it is too cold out.
Post time to comments. Please wait until after the 6:30PM class to post how you broke up the workout.
Jess Jenkins leaps tall buildings with a single bound. Bad-ass girl.
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We have 17 teams signed up with hopefully three more before Friday for the St. Patty's Day WOD. I have one lady, Laura, volunteer to be on a team. I need more. Your team members don't have to from the gym. They can be outside people.
If you are afraid of the beer, there is a 45 minute cut-off in place. This was put in place so that if you are on beer 2 and time runs out, your saved. Take your time and have fun with it. It doesn't have to be about the drinking. Each team member controls their own destiny as they can't move on without finishing the next beer.
You are required to bring at least 4 canned goods per team. This is the minimum though. You are encouraged to bring more if you have the means. Thanks guys. This event is going to be so much fun. Even if you decide not to join in on the fun, you are encouraged to come and watch as well as bring anyone from outside to watch as well. The more the merrier.
If you are afraid of the beer, there is a 45 minute cut-off in place. This was put in place so that if you are on beer 2 and time runs out, your saved. Take your time and have fun with it. It doesn't have to be about the drinking. Each team member controls their own destiny as they can't move on without finishing the next beer.
You are required to bring at least 4 canned goods per team. This is the minimum though. You are encouraged to bring more if you have the means. Thanks guys. This event is going to be so much fun. Even if you decide not to join in on the fun, you are encouraged to come and watch as well as bring anyone from outside to watch as well. The more the merrier.
Also, it's a good thing all this sunshine is putting me in a good mood, or I'd be very cranky about this running nonsense. Looking forward to dragging ass.
Thanks for pushing me on the clean weight Ricky.
Awesome job 6am!!
So far looks like everyone has done awesome.
Have a great week and I will check in on you all every day! I will miss you, CFO!!!
23:00
This long grinder was a nice change of pace. Oh, I loved the running too. Great to be outside.
I went rx'ed, the weight part was the easier part for me.
Nice job 6am. Jess- great job on the heavy cleans!
Great job 6am peeps. Thanks y'all for cheering me on at the end. ;u)
23:29 Rx'd and was very pleased to go Rx'd. I think my strategy was right...don't think I'd do anything differently. Missed you 6amers but these nooners tear it up too!
B
Great job, nooners. It's always more fun with a big class.
Donohoe out…..
77#/132#/1 pood each hand
10 cleans
25 deadlifts
2000 m run
25 deadlifts
200 m kb farmers walk
20:34 :) am happy with this for being a snot production machine
great workin out nooners! was fun to get outside in the sunshine! makes me happy :)
Great picture Jess!
17:18 Rx'd. Did I mention that I LOVE DL's!!!
This was the right strategy for me I think. I didn't have to rest/take a break at any point.
Great job 4:30!! I saw a lot of people I don't normally get to see so that was good too.
Back to 6 a.m. tomorrow.
Broke up DLs and run to five sets of 10 DLs and 400m run. Knocked out Farmers walk after that. Should have done cleans first as I couldn't hold the as RX'd weight so had to scale down. I really wanted this whole thing as RX'd. Oh well, lesson learned. 27:40
Great job 6AM. As usual Grep Mo left us all in his dust. I'll catch you one day man!
And to complete my day got the good news that I will be in Omaha for at least another 4 years after my current assignment. This is great news for my family and my working out.
10 cleans
farmer's walk
then 5rds of a 400m run and 10 DL.
I loved this!
Jenn - thanks for letting me share your bar for cleans!
19:48. Scaled 154#/99#. I liked my strategy.
400 m run
10 cleans
400 m run
Farmer walk
400 m run
25 deadlifts
400m run
12 deadlifts
200m run
13 deadlifts
200 m run
My 1RM for cleans is 104#. So I asked Jon's opinion which direction I should go to scale and we decided on the 99#.
A couple things I observed about this wod: my time was pretty fast for me; all of the movements except for the cleans are strengths. Of course it feels great to finish in good time, but in hindsight I probably should have gone heavier to gain the strength I want for the cleans. BUT....my bad habits for the cleans crept back because both Ricky and Jon were all over me for them. At the same time!!!!! wow..... must have been gnarly. I wonder, though, if the habits would have corrected themselves had I gone heavier. I had pretty good luck with them when I went heavier last week in a wod. My time might have been slower tonight but I had it to spare. Isn't it great? Hindsight is 20/20! Eh...next time. It was fun. Then energy of the huge 4:30 class was cool. Being able to use the outside was perfect. I believe I'll just revel in today's time with the understanding the need to go heavy on the next wod with a clean to progress in form and weight.
I wasn't planning to break up the last set of deadlifts and run but Ricky was reminding me to set my back and have a big chest, so I realized my form needed work. But, I was concentrating so hard on fixing those things that I forgot to lift the damn bar off the ground! So, it seemed more efficient to get some running out of the way while I visualized my big chest and set back. Came back and got the job done.
The conversation BC, Shelley, Rob and I were talking about after class: the struggle with great times vs. the big fat DNF. Especially when you're new and you're trying to find your way in Crossfit. What matters? You only get stronger with heavier weight, so big fat DNF's are admirable because you are changing yourself and going through the process of getting stronger. Post them with pride. I know that any time there's something overhead, I'll be slower than molasses in January and posting DNF's for a good long while until I get the cob out my a$$ regarding those movements. But, they'll slowly get faster. And heavier. Crossfit better be around when I'm 90 and finally snatching.
24:22 109/164. initially i was going to go 99/154 because i was worried about the cleans but decided to go 109# planning on having to drop down. to my surprise i didn't. i wasn't too worried the DL's. actually farmers carry seemed the toughest to me. i thought my arms were gonna fall off!
Strategy used:
10 Cleans,
400m/10 DL's x 5 rnds,
Farmers Carry
i am beginning to work with more weight than i have been able to before. it feels awesome. although i wish i could have gone rx'd it shows me i just need to keep working and i will get there.
great post Rita and you are right. i always get so mad at myself for getting a DNF. you gotta look at the bright side of it too.
great job 6:30 and to all the other classes. looks like everyone did well and enjoyed being outside.
Afternoon Lift:
Clean and Jerk - Finished 235X2 and 243 for 2X1
Bk Squat - 3X5 1-195, 2-225, 3-255XAMAP (9)
Night WOD- Variation of the Alaska Sectional WOD
6 CTB Pull Ups
6 Ring Dips
500m Row
6 135# Thrusters
4RDS - Turned it into more of a sprint repeat.. Four min clock for each round.. Race through one RD as fast as possible and rest the remainder of the clock...
RD 1 - 2:34
RD 2 - Same
RD 3 - 2:37
RD 4 - Hit the wall - 2:48
I finished the WOD at 22:10 Rx'd Thanks for always pushing me so hard Shelley and Jen! You gals are always such an inspiration and great motivators!
My sequence of exercises were:
10 cleans
200 meter farmers carry
10 DL
400 m run
30 DL
800 m run
10 DL
800 m run
I was going to do the 5 rnds of 10 DL and 400 run but after my 1st round I wanted to knock out most of the DL bc they were feeling good and I didn't want to run again so soon.
The only thing I would change is doing a 400m run first and ending with a 400m run...those last 2 runs were tougher than I thought they'd be!
I would love to do another wod like this! I like that we had to figure out our own strengths and weaknesses and put our problem solving skills to the test! Thanks Ricky and Jon for being such great trainers!
Today was totally awesome!
My Strategy (needs some work):
10 Cleans 132#'s
200m Farmer's Walk 1.5 pood
2000m row (18 degrees outside @5am)
50 DL 264#'s
I liked running just wish it was still a little warmer!!