Saturday, January 9, 2016
1 Round for time:
10-1 Descending Ladder of Sumo Deadlift High Pull (SDLHP) – 135#/95#
Alternating with
1-10 Ascending Ladder of Shoulder Press – 135#/95#
Coach’s notes:
All sets in the ladder must be unbroken. Post time to complete to comments.
WOD Leaderboard
scaled 95 lbs
11:29
Crossfit Fernie
5 rounds for time:
5 power cleans 135#
10 deadlift 135#
15 burpees
20 kb swings 1.5 pood
25 wallballs 20#
Rest 3:00 minutes = 34:00 including rests…got the heart pumping
23:20 at 135 not rxd
Unbroken till round of 6 shoulder press failed rep 6 realized 6 and 7 were not going to happen unbroken. Then focused on as few sets as possible.
Round 7 4-3
Round 8 3-3-2
9. 3-3-3
10. 4-3–2-1
Thanks Todd and Kim
AM:
PDs with Gord/Chelsea
100 back squats 135/95
100 Burpees over bar
100 Pull-ups
50 HSPU
100 Pull-ups
100 Burpees over bar
100 back squats
I did my share of squats and burpees. Not as much in the pull-ups or HSPU thanks to my awesome teammates!
PM:
Open Prep
11.4 (I think)
10 minute AMRAP:
60 bar facing Burpees
30 OHS 120#
10 MU
I got 6 OHS
Plenty of time but my lack of upper body mobility and mental game did me in. Going to start working on this goat rather than ignoring it all the time. Thanks for counting Ken and the coaching Chelsea.
Mmmm, don’t remember time 13/14 min….
Used 65# (first time doing SDHP since Aug…)
Managed not to “drop” the bar, however, I did need to find a resting position in order to complete the rounds of 9 and 10 sp. Someone told me that my resting position may have defeated the point of the workout, but hey, I didn’t drop the bar….
SDHP could have been heavier, not sure about the shoulder press… Completing the SDHP is another pretty big step for me!
Thanks Todd and Kimmer!
Open Prep – 11.4 as above.
Scaled the OHS to 95# in the hopes of getting to the MU’s.
Got through 18 OHS’s.
After class worked on MU’s, and unlike last weekend where I didn’t get a single rep, I got about 20 of them today. I even managed to string a couple of the them together. Happy about that!
Thanks for counting Blain!
Thanks Chelsea.
18 mins for 135lbs
A) PD partnered with Gordie and Derek S. 22:24 as rx’d.
B) Day 9 “Brehm”
10 Rope Climbs
20 Back Squat 155#
30 HSPU
40 cal row
11:17 thanks for cheering me on PD crew and helping me through the row Derek S!
C) GHD Sit-ups 25×3
D) did 11.4
1 rounds + 35 bar facing burpees. Thanks for the push Jay. Great work Open crew.
Open Prep Club today:
CrossFit Games Open Workout 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 129/90
10 Muscle Up
My goal was to make it through all the OHS but took too much time on the Burpees. Ended up breaking to quench my cotton mouth. Ended up getting 22 OHS. 120lbs felt heavier than I thought it would especially after the Burpees. Derek S was there to help me through the workout and to count my reps.
Total Score: 82 reps
Thanks Chelsea!