I am going to start by apologizing for my lax posting behavior over the past two or three weeks. I am truly sorry.
Lots of on call and long days, followed by a much needed vacation are the only excuse I have.
I will follow with this:
I love doing this. I actually enjoy it. Most of the time it is a stress relief...But here is the deal, I need to know when/if you are doing the work. I put some extra mental energy into trying to encourage a comprehensive plan for the Crossfit season. I know, I know...I have been telling you guys to seek out weaknesses and to "enjoy your fitness" during this portion of the season, so this is not me yelling "Do BHT!". In fact, just the opposite...I need feedback. This neato blog site has a tracker that shows me how many times the site gets checked everyday, but I have no idea who is doing the work. If 300 people are checking the site everyday and only one person is doing the work, I'd like to know that.
Last year we had a comprehensive plan for the Games Season...We have that again. I plan to lay out this year's cycle a little more plainly in the near future.
So two more things:
1. Sunday Funday will return soon.
2. BHT Team WODs are on the Horizon
And this:
Please, (even if it is just next week) if you do the work, Post it.
And finally, a picture of my favorite BHT poster...postie?... I am not sure if the work he posts is ever of the BHT persuasion, but he sure does post some work...and some awesome offseason PR's. So proud of this guy...Rhabdo fo' life...ok, a. not actually proud of the rhabdo, and b. not my fault
Suckfest the Duece
Lots of on call and long days, followed by a much needed vacation are the only excuse I have.
I will follow with this:
I love doing this. I actually enjoy it. Most of the time it is a stress relief...But here is the deal, I need to know when/if you are doing the work. I put some extra mental energy into trying to encourage a comprehensive plan for the Crossfit season. I know, I know...I have been telling you guys to seek out weaknesses and to "enjoy your fitness" during this portion of the season, so this is not me yelling "Do BHT!". In fact, just the opposite...I need feedback. This neato blog site has a tracker that shows me how many times the site gets checked everyday, but I have no idea who is doing the work. If 300 people are checking the site everyday and only one person is doing the work, I'd like to know that.
Last year we had a comprehensive plan for the Games Season...We have that again. I plan to lay out this year's cycle a little more plainly in the near future.
So two more things:
1. Sunday Funday will return soon.
2. BHT Team WODs are on the Horizon
And this:
Please, (even if it is just next week) if you do the work, Post it.
And finally, a picture of my favorite BHT poster...postie?... I am not sure if the work he posts is ever of the BHT persuasion, but he sure does post some work...and some awesome offseason PR's. So proud of this guy...Rhabdo fo' life...ok, a. not actually proud of the rhabdo, and b. not my fault
Suckfest the Duece
Complete this in order with a running clock, it will take an hour. Happy weekend.
WOD 1With a 16 minute time cap, complete:
"Mr. Perfect"
10 Parallette HSPU - head to the ground is RX
2 Power Clean @ 225/155
8 Parallette HSPU
4 Power Clean
6 Parallette HSPU
6 Power Clean
4 Parallette HSPU
8 Power Clean
2 Parallette HSPU
10 Power Clean
Rest 6 minutes (until 22 minutes)
WOD 2
With a 10 minute time cap, complete:
With a 10 minute time cap, complete:
Surfer on Acid"
3 RFT:
400m Run
21 Burpees
3 RFT:
400m Run
21 Burpees
Rest 8 minutes (until 40 minutes)
WOD 3
EMOM for 10 minutes
3 Touch and Go Full Snatch (HAP)
Women: Rest 4 minutes (until 54 minutes)
Men: Rest 5 minutes (until 55 minutes)
WOD 4
1K Row
5 muscle ups
Suckfest 2 sans snatches (hands are jacked up)
ReplyDeleteWod 1: 14:30ish
Wod 2: 9:30ish
Wod 4: 5:45ish
I was trashed today, it was awesome. Thanks Brad for making me wod.
Friday:
ReplyDeleteFront Squat - 4x5@245#
SH Press - 3x5@140# (5 RM PR), 1x4@145#
Then "The Rauhser" with Kels in 29.
Saturday:
ReplyDeleteSuckfest 2 with Kelsey sans snatches as well.
Wod 1: Time cap with 5 cleans left 185#
Wod 2: 9:12
Wod 4: 5:40
Ugh.
Correction, WOD 4 was just under 5ish as we had different rest times...I think.
DeleteAdam T
ReplyDeleteMe and the Wifey did Suckfest Deuche today
Wod 1 - 13:50 175#
Wod 2 - 2 rds + 400m + 5 Burpees
Wod 3 - completed using 95#
Did not do Wod 4 Kiddo woke up from nap! Let the Wifey finish it.
Monica T
ReplyDeleteCompleted in 56:38
Modifications and weight: HSPU with abmat; 115 power clean; 75 squat snatch, jumping muscle ups
Done Sunday afternoon with Kristen
ReplyDeleteWod 1: 15:25 with tall paralettes and an abmat and 225# power cleans
Wod 2: 8:37
Wod 3: done with 145# no misses
wod 4: 4:05 missed 2 mus.
Kristen
Wod 1: 1 HSPU and 10 cleans left when time ran out. 155# and small paralettes
Wod 2: Air dyne for 2 mins and 21 burpees, 4 burpees left when time ran out, she didn't know there was a 10 min cap
Wod 3: 105# TNG Snatch
Wod 4: 5:55 I believe.
Suckfest 2 minus snatches (hands are jacked up)
ReplyDeleteWod 1: 2 cleans left at 225
Wod 2: 8:45 ish
Wod 4: 4:30 ish
2nd Annual CrossFit Outcome Throwdown and BBQ (Bainbridge Island, WA)
ReplyDeletePlaced 3rd overall in the RX division. I am so old and out of shape!
WOD 1, For time (20min cap):
50 Wall Ball shots 20#
50 Double Unders
40 Box Jumps 24"
40 T2B
30 Burpees
30 Pull-ups
20 Clean 135#
20 Jerk 135#
10 Snatch 135#
10 Wall Walks
-Made it through 5 snatches, placing 3rd in that event.
WOD 2, AMRAP in 7 min:
20 cal row
20 KB swing 1.5pood
Score = cals + swings
Placed 4th with 153 points
WOD 3, AMRAP in 7 min:
Ascending ladder 3, 6, 9, 12, 15, 18.....
HSPUs
Front Squat 135#
Placed 5th (I think), made it to 5 HSPUs on the 15 round
So happy right now
Delete