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Thursday, 15 March, 2012

Posted by Mandee on March 14, 2012   |   15 Comments

Warm-up:

10 Minutes of Instructor led agility work

 

Workout:

Buy in: 800 Meter run

3 Rounds:

9 Squat Snatch 75/55#

11 Chin ups (underhand grip)

Buy out: 30 Calorie row

 

Post time to comments.

 

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

15 responses to “Thursday, 15 March, 2012”

  1. Jake says:

    VOD:
    The Lord is my shepherd; I shall not want. He makes me lie down in green pastures. He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for His name’s sake. Psalm 23:1-3

  2. Gustavo says:

    Wholly crap! At least I know I’ll never get to the muscle-ups…just trying to be real! LMAO

    • DaveC says:

      I’ve spent a whole year practicing double-unders, couldn’t even do 1 when 11.1 came around, and now I probably won’t even get to them. All that work for nothin’, haha. The good news is I should be able to achieve a valid Rx’d score once again, which was my goal going into 12. The bad news is this will likely be the 3rd WOD of 4 where I only complete successful reps of a single movement.

  3. Don says:

    Don’t know if I’ll get out of the WBs, but I’m agonna try real hard!

  4. AP says:

    TEMPO Zone 3-3.5
    9.95 miles Total, 1:18:44
    w/u: 3 mi easy, w/d: 3 mi easy
    Tempo: 3.82 mi @ 6:51 (HR Avg 168, HR Max 172)

    • Tasha W says:

      Aaron, I see your posts all the time, but can you deconstruct them for us laymen? What does “TEMPO Zone” mean and what is “w/u” & “w/d?” I’ve always been curious! Thanks!

      • AP says:

        No problem Tasha, thanks for asking. For those curious why I post, I’ve had several people say to me how they like seeing what I post and it gives them incentives and/or ideas on how to do some training runs. I like to think it also got a few of you out on the track this past Tues morning 🙂

        TEMPO: = There are lots of definitions out there but for me a tempo pace run is a run between 20-40 minutes within a threshold window based on pace per mile, i.e., speed and my heart rate zone. Maintaining a specific and consistent pace is the most important aspect of a tempo run. Err, in other words a tempo run should be “comfortably hard”. Think perceived effort of 7-8 on a scale of 10 or a pace where holding a conversation with a running partner would be difficult, as in you could only get out 1 or 2 words before gasping for air, aka how you feel during a 20 min AMRAP.

        Zone 3-3.5: These are my target tempo Heart Rate (HR) zones I want to train within for this prescribed effort. The HR zones are based on a percentage of your maximum HR(MHR). A generic way to calculate your MHR = 220 – your age. For a more accurate calculation I’d recommend wearing a HR monitor and watch and after a solid warm-up perform 10 x 200m all out sprints with 20 sec rest between sets, note your HR at the end of each 200, then take the average…or do Fran. There are also lots of thoughts and opinions on HR training zones out there and I use the following based on my HR Max of 190, and resting HR of 50:
        Zone 1 (Recovery effort): 65-74% of MaxHR
        Zone 2 (Aerobic Zone): 75-79%
        Zone 3 (Steady state Low Tempo effort): 80-84%
        Zone 3.5 (Steady state High Tempo effort, half marathon pace): 85-89%
        Zone 4 (Lactate Threshold, Interval, 10K pace): 90-94%
        Zone 5 (Max effort, Sprint, Anaerobic effot, 5K): 95-100%

        w/u: warm-up performed in Zone 2
        w/d: warm-down performed in Zone 2

        Hope this helped; I kinda feel I just dorked out on ya and may have made you more confused. I know, I know, this is specific…you should see my spreadsheets and training logs! 🙂

  5. John says:

    Fun Wod today!
    I really hate Wall Balls…

  6. Meghan says:

    Agreed, John!
    Fun WOD. I don’t do chinups often. I was ticked at how long it took me to do the chinups, I set a PR on the row. Viva la 12.4!

  7. Tasha W says:

    Did you guys see this article? Interesting reading and it sounds like the guy is a good sport & taking it in stride, but, man that would suck when you really thought you “had” it. They aren’t messing around with the standards!

    http://games.crossfit.com/article/testing-fitness-and-sports-standards

  8. David McMillion says:

    My legs are thrashed from Tabata This. Not sure if today is my day. I may come just to cheer everyone on. Probably do this ONCE on Saturday.

  9. Brian says:

    Last in the class at 19:42 — Great to have encouragement from classmates.

  10. Ben Jarrell says:

    I am actually afraid of this 12.4 WOD. I had a terrible time with ‘Karen’ a while back.

  11. AP says:

    0 + 6 MUs (246 reps)

    Goal was to get to 1 MU, guess I set my expectations a little low. Ended up getting 6 MUs. Had 4:24 left on the clock when I finished Karen which, if my math is right, is a PR on Karen by 1:12