Josh I.
Complete the following complex every minute, on the minute, for as long as possible.
2 Squat Cleans
3 Push Jerks
4 Power Cleans
Dudes: 135#
Chicks: 95#
Scale this weight if needed. Beasts will get 8+ rounds on this. If you are under 5 rounds the weight was too heavy or you didn't dig deep enough.
*Post weights and time to comments
Anyone interested in getting in the Crossfit Games Pool?
How it works: Each participant will a draw a number out of a hat. That number will dictate the picking order. (Ex. If Clayton randomly picks #1, he will be the 1st one to randomly choose an athlete out of a hat. If I choose the #32, then I will be the 32nd one to pick out of the hat)
We will keep picking until all 48 male & 48 female athletes are randomly drafted, depending on the number of people that sign up, will depend on number of athletes each person will receive.
Cost:$10- this gets you multiple male and female athletes.
Deadline- please sign up and pay by Monday, July 22nd.(must pay and sign up at the same time)
Pay outs- Male 1st place - 75% of pot
2nd place- 15%
3rd- 10%
Female 1st place- 75% of pot
2nd place- 15%
3rd- 10%
Any questions? see Coach Bussom
Complete the following complex every minute, on the minute, for as long as possible.
2 Squat Cleans
3 Push Jerks
4 Power Cleans
Dudes: 135#
Chicks: 95#
Scale this weight if needed. Beasts will get 8+ rounds on this. If you are under 5 rounds the weight was too heavy or you didn't dig deep enough.
*Post weights and time to comments
Anyone interested in getting in the Crossfit Games Pool?
How it works: Each participant will a draw a number out of a hat. That number will dictate the picking order. (Ex. If Clayton randomly picks #1, he will be the 1st one to randomly choose an athlete out of a hat. If I choose the #32, then I will be the 32nd one to pick out of the hat)
We will keep picking until all 48 male & 48 female athletes are randomly drafted, depending on the number of people that sign up, will depend on number of athletes each person will receive.
Cost:$10- this gets you multiple male and female athletes.
Deadline- please sign up and pay by Monday, July 22nd.(must pay and sign up at the same time)
Pay outs- Male 1st place - 75% of pot
2nd place- 15%
3rd- 10%
Female 1st place- 75% of pot
2nd place- 15%
3rd- 10%
Any questions? see Coach Bussom
7 comments:
Warm Up:
1 Rep: 345#
30 Rep: 165#
1 Rep: 285#
20 Rep: 175#
1 Rep: 285#
10 Rep: 135#
Wod:
20 Rounds
2 Power Cleans 95#
3 Push Jerks 25# - Left Arm
4 Power Cleans 95#
Lower back was smoked from the squats, so I did power cleans instead of squat cleans, and also my right arm's rotator cuff is still strained so used a dumbbell with my left arm.
The warmup killed me - but I got a PR on the back squat so I am pleased. I got a very ugly 105# but used 100.
1RM - 100#
30 - 60#
20 - 50#
That's as far as we made it. Missy was an awesome partner. :)
Used 45# in the WOD, substituting power cleans for squat cleans because my legs were literally shaking at rest. All 20 rounds - weight was definitely too light as I consistently finished in 17-19 seconds.
Warmup:
1 rep: 225#
30 rep: 135#
1 rep: 225#
20 rep:135#
1 rep 225#
WOD:
20 rounds @ 60#
Easy weight working on form. Think 80# would have been a better choice
Couldn't make it to Apex today. Instead, I did push-ups. My goal is to do 200 in 6 sets in 10:00. I did 200 in 7 sets in 11:40. I was good through the first 4 sets (35 per set for the first 4). After that, it was rough.
For anyone who might be interested, after the WOD last Monday, a group of us got into a discussion about the rowing machines, the damper settings, and the work done versus distance covered. The discussion lasted about 5 minutes, but it got me thinking. So, I ended up doing a little analysis of the dynamics of rowing on the rowing machines - taking into account the applied torque by the athlete and the drag factor determined by the damper settings and the angular speed of the flywheel. I modeled the dynamics of the flywheel with a differential equation and solved it using numerical techniques. I created graphs of the flywheel's angular speed and angular displacement versus time, the angular speed versus the angular displacement, the work done versus time, and the power exerted versus time. If anyone is interested in checking out these results, let me know. I'd be happy to email you the results with a more in-depth explanation or to just discuss it.
@Dan - Can you give me the Cliff Notes version and tell me what to change the damper to i order to further drop my 1k row time?
Warmup: Set a new PR on BackSquat
1 Rep: 175#
30 Rep: 115#
1 Rep: 175#
20 Rep: 115#
WOD:
13 Rounds @ 45#
I struggled coming out of the warm-up into this WOD. Lost the mental battle and broke a set of Power Cleans.
Warm Up:
1 Rep 225#
30 Rep 135#
1 Rep 225#
20 Rep: 155#
1 Rep 225#
10 Rep: 135#
WOD:
20 Rounds plus cash out @ 45#.
Finished every round right between 18 - 21 seconds. Could of gone up in weight but wanted to get all 20 rounds in.
Haven't done back squat 1 rep max in a long time..
1 rep - 160#
30 rep - 45#
1 rep - 160#
20 rep - 65#
1 rep - 160#
Ran out of time...
Work out-55# got all 20 rounds all within 20 seconds... I could have used 65#, but wanted to focus on form.
Dan, thanks for figuring all that out... I'm with Rob-- could you just tell me what the damper settings mean and how I can improve my times? :-)
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