Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Tuesday, August 13, 2019

WOD:

CrossFit Games 2019 – 4 Rounds for time of:

400m Run
3 Legless Rope Climbs
7 Squat Snatches – 185#/130#

TT WOD – Opens Prep:

13.4 – Complete As Many Reps As Possible in 7 minutes of:

3 Clean and Jerk – 135#/95#
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar…………., etc.

Compare to Saturday, March 30, 2013

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard

Comments: 11

17:38…not Rx. Regular rope climbs and 95# snatch (70% of my max). Halfway through I realized my snatch technique was going to garbage so I decided to focus on form for the last 2 rounds. Was really happy with that decision.

Super fun workout. And I tip my hat to those doing legless today – it’s a totally different workout.

Thanks Shannon.


24:43
Snatches @ 75#
Rope climbs: 5 pulls from the floor with K2E.
Snatches were a bit of a mess in round 1 and thought about dropping the weight. Glad I stuck it out because they improved throughout the WOD. Redid 2 in the last round that I missed in round 1.

Thanks Shannon


Rxd the runs and rope climbs. Snatch was rough today. Elbow got tweaky in warmup and hasn’t bugged me since Atollo so went pretty conservative. Started at 85#, down to 75# in the second round and 65# for the last two rounds. Funny because I touch and goed most of the reps at 65#, so metabolically it was fine, but just couldn’t stabilize anything heavier under fatigue today. Last round went unbroken on the snatch. Rope climbs were fun at least 🙂 Nice work 10am! Jeremy you were flying!
Thanks Shannon!


19:44, good classic CrossFit.
Scaled snatches to 145#, which kept the stimulus “similar” to the intention, as most of the Games athletes were probably around body weight for this movement.


Did tonight’s TT Open 13.4 in Open Gym with Jeff K.
66 rep’s rx’d
(6 C&J into the round of 15).


Can’t come tonight so decided to do tonight’s TT with Derek P in open gym. Super fun. Worked at 95#. 68 or 69 reps. 8 c&J into the round of 15. Also Derek swears I did too many in the round of 12. I got confused may be true, haha. Good weight for me today as I did this after the morning WOD. Fun one!


WOD:

19:52

Rx’ed run and rope climbs

Scaled snatches with 145#

Ran with a 4mm drop in my shoe, my Nano 8s. Usually when we have running in the WOD I will run with a zero drop or barefoot shoe. But I knew this wasn’t a running WOD (anyone can run 400 m), its a snatching WOD; so I ran in something with a heal. As long as I ran with good technique of my forefoot and not heal stick, my joints felt good.

Legless rope climbs went well. I hit “steel” every time. I would run up and do one right after the run then rest between 2 and 3. No failed reps.

Snatches were ok. 145# (77% 1RM) was the right weight for this WOD. Definitely need to work on pacing and quicker singles. Wish I took Coach Shannon’s advice and did a rep every 10 secs. Rounds 1-3, I would snatch when I was “ready” which might have been too long between reps. Round 4, I went every 10 secs which worked great. No failed reps.

Thanks Shannon! Great work 10 am.


3 rounds in 22:39
Did 1 leg less/2 legged per round, snatches Rx’d.
Thanks Colin!


Came back for TT.
9 clean and jerks into the round of 12, so 45 reps.
I scored 0 on this one in 2013 because I couldn’t do a 95# Clean and jerk and I didn’t have T2B.
I do need to work on my jerks. Almost broke my back hyperextending on one and was really starfishy on a bunch.

Thanks Colin.


TT

1 C&J into the round of 18:
Total reps: 91

Just kept moving (and don’t let your fit friend down).

Did some triples C&J at the beginning and some doubles towards the end. Otherwise just singles. Thanks for the stripper butt comment Jen!

Broke up the T2B in the rounds of 12, once and round of 15, twice. Rounds of 3,6 and 9 were unbroken. Really tried to use elastic / rebound / shoulder drive and not muscles for the T2B.

Thanks OG. Thanks for judging me Jen 🖤. Great work 7pm.


Wod
400 m runs
Regular rope climbs
Snatch @ 105
Finished 3 rounds before class timed out

TT
Rx’d
6 thrusters into round 15
66 reps

Thanks for partnering Tara!
Thanks OG!


Log in to comment