14.05.12

SpringPicnic1
Ingrid and Carey

WOW.

Lots of action this weekend and LOTS of learning. This year, the Devil is in the Details… The rules, flow of the workout and the “little things” seem to make some pretty big differences. Planning and preparation, knowing yourself and coming in with a solid game plan are going to be the biggest separators between those who have success and those who do not.

It also helps to be really good at CrossFit…

Honestly, this is without a doubt the best Regionals I have ever seen. WODs, athletes, equipment, organization, media… it’s all on-point this year. I’m stoked!

#2weeks #blacktide

Week 45 Training: 14.05.12

INDIVIDUAL

A. Clean & Jerk: 5×1@80

B. 3 RFT:

-15 Strict HSPU
-15 Front Squats @ 195/125
-15 Bar-Facing Burpees

C. 3 RNFT:

-1 Minute ME HS Walk, Rest 1 Minute
-ME Unbroken Pull-ups, Rest 1 Minute

TEAM

A. Clean & Jerk: 5×1@80

B. 3 RNFT:

-ME Strict HSPU, Rest 1 Minute
-2 Rope Climbs, Rest 1 Minute
-1 Minute ME HS Walk, Rest 1 Minute

C. 3 RFT:

-ME UB Muscle Ups
-Run 400m

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11 comments on “14.05.12
  1. Feliz says:

    A) 105
    B) Team – modified the HSPU – did them from a box- 10 per round
    C) did chest to bar 4/4/5 time was around 8min

  2. drusellers says:

    A) 215
    B) Team: 8/6/6
    C) 8:06 (?) 2 MU each time, and each time almost nailed the 3rd. ITS COMING

  3. MarkB says:

    A) 175
    B) Team: 7 / 5 / 5
    C) did BMU with a band — 3 / 2 / 1

  4. Morgan says:

    a) 195 / 195 / 195 / 205 / 205
    b) Team: 5 / 4 / 3
    c) 8:39: 6 / 5 / 6

  5. Alyson says:

    A) 150 (power to front squat)
    B) HSPU 20/12/10
    C) 4/2/3 with row

  6. randallgatkinson says:

    A) 250
    B) Team 8 / 10 / 6
    C) Team 9/5/5

  7. A) no pulling.
    5×3 single leg RDL on a box with 15# in each hand

    B) IND-
    11:37

    C)
    60/75/75
    no pull-ups.

  8. Chad Fisher says:

    A) 215
    B) Team: 11/10/8
    C) 21 MU Time: 9:00

  9. citostokes says:

    A) 145
    B) Individual: HSPU scaled to 95# Strict Press, 125# Front Squats – 28:42 (I’m sure there was a cap, but sometimes you just gotta finish what you start.)
    C) 92′ / 29 pullups. First time ever stringing together Butterfly Pullups.

  10. brettbolus says:

    A) 235
    B) 16/12/6 HSPU
    C) 8:57 10/7/4- 21

  11. Jason says:

    A) 225×3/230/235 (PC + PJ)
    B) 25/Done/108′
    12/Done/90′
    10/Done/90′
    C) Team: 12:58 15/6/9 — 15 is a PR, but I think I have more in me!

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