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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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

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Coach Winchester

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