Clean & Jerk 1RM
Use the entire class to set a new 1RM or your first one.
Post weight to comments/LogWod.
CrossFit Games competitors: Rest Day (if you do anything, do it on a bike, elliptical, or rower and go longer, not harder)
Mr. Rich Hood, our gym teacher, doing some push ups. Where you been Mr. Hood? We miss you.
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Here are your workouts for Saturday's competition. You will not be heavily judged other than how a normal class is run. You will still be spoken to loudly if your movements start to look sub par or if range of motion comes into question.
Each workout has a cut-off so scale appropriately if you are in the novice category. Also, I decided against muscle-ups at the last minute but kept handstand push ups in. If you can (hint) clean and jerk 154#/104# and do handstand push ups, you may want to consider moving to the open division. The ladies can kip the handstand if needed.
Also, workout #3 for each category will not be released until the conclusion of workout #2. There are six workouts. Three each for both the novice and open divisions, all different.
Make sure you show up early for warm-ups as the first heats will begin promptly at 10AM. Also be sure to check out the blog in the days leading up to the competition for more information.
Heat assignments will be posted in the gym the morning of the competition. If you have any questions or would like to change from the novice to open or vice versa, please email me at ricky@crossfitomaha.net
NOVICE WODS #1 & #2
OPEN WODS #1 & #2
Here are your workouts for Saturday's competition. You will not be heavily judged other than how a normal class is run. You will still be spoken to loudly if your movements start to look sub par or if range of motion comes into question.
Each workout has a cut-off so scale appropriately if you are in the novice category. Also, I decided against muscle-ups at the last minute but kept handstand push ups in. If you can (hint) clean and jerk 154#/104# and do handstand push ups, you may want to consider moving to the open division. The ladies can kip the handstand if needed.
Also, workout #3 for each category will not be released until the conclusion of workout #2. There are six workouts. Three each for both the novice and open divisions, all different.
Make sure you show up early for warm-ups as the first heats will begin promptly at 10AM. Also be sure to check out the blog in the days leading up to the competition for more information.
Heat assignments will be posted in the gym the morning of the competition. If you have any questions or would like to change from the novice to open or vice versa, please email me at ricky@crossfitomaha.net
NOVICE WODS #1 & #2
OPEN WODS #1 & #2
208 for me. I guess that's a PR for c&j, but i've jerked that before.
I'm outta here for the next week and a half. I'll be jonesing for crossfit by the time i get back!
Thanks for all the advice GregMo and BC (honey bunny) :-) it helped a lot.
Great job 6am peeps.
208# C&J Previous 198PR for clean and jerk as individual maxes...first PR all at once. Really feeling like the Jerks have improved a ton but I'm not quite there on the cleans. Thanks for the coaching-up Ricky.
Have a safe trip Paul!
B
Stupid question on "Scarred for Life": If you fail out on the 5 thrusters and have to do the wall balls are you a DNF for the WOD? I would say there is probably some bodyweight freak out there that can do 15 wall balls and 25 burpees faster than 10 thrusters and 10 burpees.
You don't DNF but your time does fall behind the slowest competitor who does complete at least 5 thrusters unbroken for every round.
That will keep anyone from just doing one thruster, 15 wall balls, and 25 burpees.
I may also allow that person's time to count as is, only if they complete the rest of the thrusters up to only 5, do the 15 wall balls, the 25 burpees, and still finish faster than someone else who does 5 unbroken and 25 burpees only.
In other words, if you are doing thrusters and accidentally drop the bar after three reps, you pick the bar up and do two more, then complete the wall balls and burpees before moving to next round. The only thing is, if you drop the bar before 5 unbroken, you can't then pick it up and go to 7 or 10 so that you can do 15 Wall Balls and less burpees. You must stay at 5 and do the 15 Wall Balls and 25 Burpees only.
power cleans: 136# 3x5; still need to work on full extension and dropping under bar fast; I seem to have fixed the problem with my feet going out wide so I'm happy with that.
press: 74# 1x3, 1x5, 1x5; only got 3 reps on first set when I let the bar get too far out in front of me; got the rest of the reps w/ the last one on 2nd and 3rd sets looking ugly. I need to continue to work on technique with this one.