13.07.24

madewithover

Well, it appears that no on can bitch or complain about HQ never testing “endurance” ever again… With the announcement of the first day of the CF Games, all individual athletes will be partaking of a half-marathon of rowing. 13.1 miles. 21,097 meters. On a rower. This will be over an hour of rowing. I am guessing the fastest times will be in the 1:15.00 range for men and 1:30.00 range for women. I don’t know how they will pace it considering they will have already done the swim WOD and they all know that there will be much carnage (clean and jerk ladder anyone?) that they will have to undertake during the rest of the weekend.

Par the course, HQ has programmed a seemingly brutal and awesome weekend of events. While I am more than a little depressed that we will not be there to compete, I am grateful and stoked to be heading out there on Thursday morning to coach some amazing athletes and witness history in person.

Every year that I have been a part of CrossFit it has evolved. This year is no different. The Sport is taking shape and CFHQ has proved that they can – and will – do anything and everything to test every facet of “The Fittest”. Nothing is out-of-bounds, and I love it.

Now, you must be supremely strong, but also carry an incredible aerobic capacity. You must be able to move your body in various gymnastics movements while also demonstrating the ability to endure 5 days of physical, mental and emotional destruction.

I plan on writing my thoughts on the future of the Sport as I see it when I get back: The Open, Regionals and The Games. If you plan on competing at any level, you must know what will be waiting for you when you get there. In The Open, you can expect common movements in practical timeframes. At regionals, expect the weights to increase, odd objects and less-common/more advanced movements in a more varied domain of times. If you are shooting for The Games, make sure you have trained absolutely everything.

I mentioned today the concept of a PMA: Positive Mental Attitude. Watching some of the individual athletes take in the news that they would be rowing a half-marathon, the world got to see the reactions that they expressed. Some smiled. Some dropped their jaw to the floor. Some kept their poker face.

As a competitor, you must be prepared for any and everything. In this Sport, when the events or movements are announced, you have to know that you can and will prevail. Based on the reactions from some of the athletes I saw on the live-stream, their Games is already over. Others – prepared or not – have the upper-hand because of their mental game.

On a personal note: I squatted below parallel for the first time in 8 weeks on Monday. 🙂 Needless to say that I am more sore than I have been in a long long while. Now I know what you guys are going through… ha. I am pleased however, that my knee is not swollen and there is not much pain. In fact, I would say that the squats have actually made it feel a bit better (outside of the sever DOMS in my quads, hammies, glutes, lower back, upper back, shoulders…) Movement is medicine.

Week 3 Training 13.07.24

A. Strength

Back Squat – E3M

10@60, 10@65, 8@70, 8@75

Front Squat – E2m

5@60, 5@65, 2×5@70

Notes: Stay on the clock. Do not deviate from the clock.

B. Skill

EMOM x 10: 4 HSPU @ 2×45/1×45 to AbMat

Notes: Men will perform HSPU with 2×45# bumpers under each hand. Women will perform HSPU with 1×45# bumper under each hand. Plates must touch both the wall and the AbMat between the plates.

C. Conditioning

1)
-Row Sprint 250m
-10 Burpees to 10# Plate
-10 KBS @ 32/24
-10 Burpees to 10# Plate
-10 KBS @ 32/24

*Rest 3 Minutes

2)
-Run Sprint 200m
-10 Burpees to 10# Plate
-10 KBS @ 32/24
-10 Burpees to 10# Plate
-10 KBS @ 32/24

*Rest 3 Minutes

3)
10-8-6-4-2:
-KBS @ 32/24
-Burpee to 10# Plate

*Rest 3 Minutes

4)
-Row Sprint 500m

*Rest 3 Minutes

5)
-Run Sprint 400m

Notes: There are 5 sections to this conditioning piece. Record your exact time for each of the 5 sections. Each of the 5 sections is to be done AFAP – in other words: ALL-OUT SPRINT. Rest exactly 3 minutes between each of the pieces.

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28 comments on “13.07.24
  1. Max says:

    A) done
    B) done 1×45#, sets of 2-3
    C) DNF …… Work

  2. vanlandingbad says:

    A) done
    B) done
    C) 2:23, 2:46, 3:53, 1:36, 1:55

  3. Jessica says:

    A) Dog walk – pain free first time this week 🙂
    B) shoulders tapped. couldn’t do any on the negative w/ the ab mat. did a few w/out the bumpers.
    C) I didn’t keep track of the breakdown. 36 min total start to finish. Rowed only.

  4. Jeremy says:

    Very tight today leading into the WOD.
    A) Completed, felt good
    B) Scaled down starting at 2xHSPU on 2 45’s and ending up with 4 regular HSPU’s to AbMat
    C) Missed the time for round 1. Around 3 minutes. Then, 3:40/5:40/1:54/1:34

    One of the hardest training days in a long time.

  5. A)Done
    B)Switched to 1 plate then no plate
    C)Done

  6. Reid says:

    A) Done
    B) Done
    C) 2:22; 2:14; 3:31; 1:41; 1:23

  7. Leyva says:

    A) Done
    B) Done
    C) 2:44, 2:51, 4:18, 2:08, 1:33

  8. Jason says:

    A) Done
    B) Done
    C) 2:50 / 3:20 / 4:25 / 1:55 / 1:21 — Got all the KBS UB, which is big for me

  9. A) HBBS: 245 / 265 / 285 / 305
    FS: 190 / 205 / 220
    B) 40/40
    C) 2:24 / 2:38 / 3:33 / 1:55 / 1:29

  10. MarkB says:

    A.HBBS) 190/205/220/235
    A.FS) 135/150/160/160
    B) 2/2/2/2/2/0/2/2/2/3 – (switched to single 45# plate for rnds 7-10)
    C) 3:42/3:50/5:24/1:58/1:46

  11. JeffT says:

    A) HBBS: 190/208/220/235
    FD: 135/150/160/160
    B) 40/40 like Jay-Z’s club
    C) 2:30 / 2:45 / 3:33 / 1:57 / 1:15

  12. Jenn Scholl says:

    A) HBBS: check. FS: check.
    B) First couple of rounds made all four but then went to 3 reps every minute.
    C) 2:58 / 3:02 / 4:17 / 2:02 / 1:40

  13. Teo says:

    A) complete
    B) complete
    C1) 2:24
    C2) 2:15
    C3) 4:20
    C4) 1:52
    C5) 1:08
    Total time: 23:19

  14. JoJo Macias says:

    A) worked @ 300# FS worked @ 235 #
    B) 40/40
    C) 2:21 / 2:48 / 4:07 / 1:30 / 1:10
    Was chasing Teo. All the Hype is true about this little man. Fast little fella

  15. Feliz says:

    A) done
    B) 3,1,1,1,2,3,2,0,1,1 on 45# plates
    C) 3:40 / 4:12 / 5:28 / 2:20 / 2:27
    Today was a good one.

  16. A) Done
    B) Hit like 7/10.
    C) 2:19/ 2:49/ 3:04/ 1:43/1:16

  17. Chels says:

    A. HBBS 145/155/165/180
    Front squat 120/135/140×2
    B. 8 sets on 45s+2 sets on 2 45s
    C. 2:54/2:42/3:11/2:05/1:36

  18. Brandon mayernik says:

    A. Done off 405 and 315
    B. last to sets were 2/1
    C. 215/245/246/135/136

  19. The Kingpin says:

    A) 170/185/200/215 – 135/145/160
    B) 40/40
    C) 2:56 / 3:10 / 4:39 / 2:28 / 1:34

  20. Matt Counts says:

    A) 180, 195, 210, 225
    B) 140,155, 165
    C) 2:41, 3:14, 4:09, 1:47, 1:42

  21. Lizi says:

    A- hbbs- 135/145/160/170 fr sq- 115/135 x3
    B- 4,3,3,3,4×6 worked on my technique and felt better
    C- 2:50/2:55/3:19/1:55/1:35

  22. A) All sets at 135# w/Band around knees. Feeling better. DOMS will not subside.

    B) 40/40 – all sets unbroken.

    C) 3:43 – 3:34 – 4:43 – 1:48 – 1:39
    *Wanted to quit on the first set of KBS. Mental game is just not there. Pushed through and finished. Felt like this was a slow pace and really did not tap into the “zone” that was intended. Starting over 😉

  23. david says:

    A) done
    B) done RX
    C) 2:32/2:32/3:11/1:46/1:24
    Like a roller coaster! Wanted to vomit! Kinda fun though!

  24. coachjeffmck says:

    A — Easy day squats.
    B — skipped HSPU for shoulder mob
    C — 2:47 / 3:00 / 3:30 / 1:43 / 1:21

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