Warm-up:
2 Rounds:
200 Meter run
5 Jump squats
5 Kipping swings
Workout:
2012 CrossFit Games Regional: Individual Event 4
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
Guido Trinidad 15:56, Alicia Connors 18:39 (95/65/45lbs). Post time to comments.
Powerlifting:
A. Squat Clean and Jerk – 12 x 1 rep @70% 1RM; Rest 1:00
B1. Sumo Deadlift 4 x 4-5 reps @51×1; Rest 2:30
B2. Weighted Ring Dip 4 x 6-8 reps @32×1; Rest 2:30
C. Weighted Glute Ham Raises 3 x 10-15 reps; Rest 1:00
WOD Demo with Talayna Fortunato at the South East Regional – video [wmv] [mov] [HD mov]
WOD Demo with Zach Forrest – video [wmv] [mov] [HD mov]
Go Nate!!!
And… Umm…. My hands JUST healed. Sigh….
I see me going ‘halvsies’ today on this one!!!
Hansen kicked my butt (and my obliques) yesterday!!
I think it may be hard to even breathe by this afternoon, so this one should be interesting!!!
“Halvsies” is being a bit optimistic for me….. 🙂 Dang, really gives ya a gut check as to what these guys & girls who compete in Regionals & Games are made of!
Maybe ‘thirdsies’?? =o)
Yay Nathan!! Running looks so enjoyable and easy when someone else is doing it… 🙂
Oh dear lord…my legs just stopped hurting from “Chief!” LOL
Did someone type this WOD in wrong? Good Lord…
Wow. Looks painful….
VOD:
Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me. Psalm 23:4
Not to deter anyone from coming in today but if I ever have to do this workout again you can guarantee I will have this verse on my mind beforehand. 🙂
Today’s WOD – brutal, even scaled.
30:29
Scaled 135 round to 115 pounds, all else rx’d.
This was nasty, especially after doing Hansen yesterday. It was awesome, and an eye opener to the level of those athletes who made it to Regionals and advanced on to the Games are at, great job Jake! What was this, the 4th in that day?
After Hansen yesterday….seems like a great recovery day to me. I think I have a hair appointment. 🙂
Too funny!!
Nathan! looking like a RUNNERS WORLD magazine COVER.:)
30:31, Scaled weight to 65#,55#,35# and cut PUs to 20. It was brutal, but glad I did it. Tasha, you are right on it when it makes you realize what the guys and gals are made of who competed at Regionals! I feel great though and am ready for the day. Happy Monday CFHSV!
This workout was BRUTAL.
2+11 rx’d.
Strong work!!! 😉
Agreed! This WOD was BRUTAL–a reality check about what the “real” athletes can accomplish! Enjoyed my defection from 0600 to the 0900 class today:)
2+1 rep rx’d.
Much respect to the guys and gals who did this Rx’d at the regionals.
Scaled weight 95,65,45 and pullups to 20 pullups
2 + 55
35:25 Rx’d. That was ROUGH!
Way to go Daniel!!
Thanks, Clair! That was a tough one.
Studmuffin!
Hah! Thanks, Aaron. I’m glad that somebody recognized that I’m a studmuffin.
2 + 51 rx’d at 30:00…..
You know it’s a bad sign when you start feeling sorry for yourself within the first few minutes….like, truly feeling sorry for yourself 🙂
That just made me giggle, Mandee because I felt the same way and I scaled it. 🙂
34:32 rx
Well done, older brother. You’ve defeated me once again. Studmuffin!!!
Nice
30:17 rx
BEAST!!! Well played, Mac!
Holy crap!!!!!!!!!!!!!!!
Yall are all hosses.
The “Studmuffin” Stearns Bros and Mac “The Diesel” Daddy bringing it today! Awesome work!
31:11 Rx’ed. Tomorrow’s WOD is going to be an ice bath for my quads and loer back.
Sgt. Slaughter answering the call!!
29:26 rx’d
JYD putting the hurt on!
awesome job Justin!
CrossFit Optio at Rucker
Overhead squats
5-3-3-3-1-1-1-1-1
75#,85#,85#,85#,105#,105#,125#,130#,105#
Jamieeeeeeee……….1630 misses you!!