Post WOD - Chris H.
75 wall balls then:
5 rounds of:
30 push press (75/45)
30 Box jumps 24/20
then 75 wall balls
*pp barbell bar may not touch the ground entire workout
** If bar touches both partners must complete 10 push ups
**only 1 partner may work at a time
Rx box jumps are 24" for everyone
*Post partner, weights and time to Comments.
*Do you find yourself skipping certain WOD's? If so, why?
27 comments:
Looks like a good WOD! Looking forward to it in the morning.
So, I am planning on running the Baltimore Marathon on October 12th.
I'm looking for some training partners for some long runs and for some intervals. Anyone interested?
http://www.thebaltimoremarathon.com/
I will run! Let me know when and where.
cassandraiannetta@gmail.com
I like to skip the short and fast. I hate the suck factor however those are the best for metcon.
From CFNE (Ben Bergeron-coach)
This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.
When I started last year I'm sure I did a lot of cherry-picking and avoided WODs with movements I wasn't good at or ones that looked horrible overall and I figured I'd never be able to finish. When you're new and not a former athlete it can be hard to let go of your comparisons and embarrassment and just focus on yourself and what you can do.
I think that now I primarily skip WODs based on how I feel and the muscle groups they use. ex. I had a lot of lower back DOMS from the Albany Hopper and now tacked on heavy dls and over 150 squats from yesterday; so as much as I enjoy partner WODs, wallballs and box jumps would smoke my back even more. I typically only come three times a week so I want to feel as good as I possibly can - even for goat WODs lol.
Hope you ask tomorrow what makes us show up on days we were planning to rest!
I come to any wod with running and skip any with snatch. This may be why I'm great at running and terrible at snatch. lol
I can proudly say I've never skipped a wod due to what it was. My work and kids sports schedules dictate when I can come In and I stick to it no matter what. Every once in awhile I get close to skipping but I always call myself a wimp and get my butt in there.
Wags, thanks for the CFNE write up.
Erica 17:56 RX and she went w me on the 75#
Step your game up fellas. Lol. Due to a brain fade on the last set of wall balls I dropped our bar and it cost us time and push ups. My bad E.
Scaled WOD:
45 TTP
5 rounds:
20 strict press
20 DL
45 TTP
#35
Time-17:12
I never would look at the posted WODS the night before. I had a schedule of when I could come in and stuck to it; eliminating any possibility of "cherry picking". However, now I look each night, still stick to my schedule, but just complain about the WOD a lot more:)
I'll definitely admit there's times I consider doing a different day when I see certain WODs the night before, but haven't.
I do like the surprise of Saturdays.
Partnered with Tony on this one and used a 75# bar..but still used a 14# ball. Finished in 17:56, even with Tony's little miscount! Totally good Tony, I can always use work on my push-ups...and according to Tanya, apparently you can too!
I got to be with BEEBACH today!!
we got to the end with 13 WB left.
45# bar and 10# wallball to 10 feet.
I NEVER cherry pick WODs. Especially now that I have to work...I can't wait to get to crossfit...I would come every day if I could!
I always check the night before. I don't like surprises! I have done pretty good at getting there during the week to avoid the surprise of Saturdays!
19:30 (with Dan and Sam)
- 65# Bar
- 14# WB/20# WB Sam
- After a significant amount of discussion on our 3 man strategy, we dropped a bar in round #1 so 10 pushups for each of us!
Question that came up at 6am:
- As a movement does the wallball favor the small athlete or tall athlete?
After my first few months I stopped dodging WODs. Unless work or life gets in the way I am good for any of them.
18:47, I think (w/Bernadette)
~ 35# bar....we both agreed we should have gone 45#
~10# WB
I love checking the night before....it has beceome apart of my night time routine:)
Agree with others....work/family/etc. dictates when I make it in. That is why 6Am works best, it doesn't really affect "our" schedule too much.
15:25 14# wb
partnered with Zim
19:26 (I think)
Partnered with Rachel who workes her tail off. Case in point, I did 22 of the first 75 wall balls.
I used 45# / 10#wb to 10 feet / 20" box
Rachel 25# then db / 8#wb to 9 feet/ 16" box
(Sorry if I got that wrong)
Awesome job!
Partnered with Chris G.
16:11 Rx You did a good job Chris!
Partnered with Kurt Stein.
18:17 with no drops.
Did this one at home, cutting everything in half. No drops, but used 35# for the PP. a14# ball at 8'. 22:20
21:58 with Dave. 20" box
I usually skip partner wods. :)
Tonight was great partnering with Bekah. Great remembering all the details. Thanks for being kind to me through my Box Jumping fears. :)
Being under 5 ft, I would have to say it definitely favors the taller individual.
Did this past Saturdays WOD @ home
5 RFT
7 pwr snatch @ 95#
200m Run
12 Burpees
Time: 11:54
Felt good today. Was able to hang on for all the snatch and forced myself to get my ass back on the bar...something I need to work on.
Partnered with Chris. Don't remember our time, but she kicked so much ass. Great partner!
Mooney, you were awesome... You totally rocked the wall balls!!! We finished in 20:41.
K - 10# ball, 45# bar
C - 8# ball, 35# bar
This KICKED MY A%$! I don't know who's sweat was more on me my own or my partners! Crazy good
Bee Bach
After 13.3, I thought a bit about wall balls.
I think it helps to consider the extreme cases. A 9 foot giant wouldn't have to heave the ball at all to get the ball over 10 feet. But a 4 foot midget (or a kid) has to heave the ball through 6 feet (or maybe 5.5 feet). So, how much kinetic energy does the ball need to have when it leaves your finger tips? KE = 1/2 mv^2. The question is how fast does the ball need to be moving when it leaves your finger tips in order to get to 10 feet? The final velocity (at the top of the trajectory) is 0. vf = vi + at. And yf = yi + vi*t + 1/2 a*t^2. The shorter you are, the more speed the ball needs when it leaves your finger tips, which means that you have to put that much energy into the ball; that is, you have to do that much work on the ball - and that in a lesser distance than what the tall people have to do. Furthermore, how much energy do you absorb when you catch the ball on the way down. The shorter you are, the more energy you have to absorb.
The shorter you are, the harder wall balls are.
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