I need to practice some 20″ box jumps, my strength is deadlift. I am registered for class tonight but want to be able to have enough energy for 3.2 tomorrow night. Should I do all this or take a rest day?
Amanda
Kevin usually recommends taking a rest day the day before you do the Games wod. I don’t see any reason why you shouldn’t go in and practice your box jumps though – check with the coach to see if there’s room for you to do that during class time.
Amanda
At the very least if you go to class tonight, don’t go overboard on your weights (especially the deadlift) so your muscles are fresh for tomorrow.. This wod doesn’t look too damaging for the Games wod but don’t push your luck too much. 🙂
Helen
Thanks Amanda, appreciate the advice.
Kevin
Foam rolling and practicing are ok. Going for heavy lifts and working out, not ok. If you did, that would be 5 in a row for you with no recovery time. Be fresh.
Helen
Going home to have a little nap. If I decide to foam roll and do a bit of box jumps, should I book the 6:45 class or just drop in. Thanks. H.
That’s a great score Blake! Great job. Sorry I missed it.
Blake
Thanks guys. It beat me, hands down. My biggest personal success was that I don’t think I took a lot of those “CrossFit breaks” at the bar or on the box. I just tried to keep moving even if it meant stepping on to the box instead of jumping, or picking up the bar asap and making sure I got those 5 overheads in a row.
I know I could have gotten to 210, but it really kicked my ass!
Lora
Nice work Blake. My nerves are getting the best of me right now. It must feel great to have it DONE!! You did awesome!
Kevin Mack
Great score, Blake.
Heather S
Great job Blake and you’re right that was very hard. Nice to be done!
Corinna
Nice work indeed Blake!
Melissa H
Mobility
WU x 2
Strength: Push Press x 5
45-55-65-70-75
Practice cleans to 75 for WOD 13.2 (Thanks for the help Pat!)
WOD
Annie
50-40-30-20-10
DU (scaled to singles)
Sit-ups
Tested some Push Jerks with my injured wrist. Not looking good for 13.2 but I will try again on Sunday.
WOD as Rx: 7:01 (PR by 1:51)
Lora
Sunday is still 3 days away. 🙂 Although the coach in me is saying “don’t push too hard, you’ll do more damage than its worth”, the pharmacist in me is dreaming up with a little drug cocktail that will take away that pain, or at least all memory of it! LOL
Michelle
Nice PR
Corinna
Did anyone take a set of car keys/house keys?
Tania
Mob
WU X 2 – Did 10 Toes to Rings in a row YAY!!!
Strength: Practiced Push Press and Push Jerk at 45, 65, 75, 80, 85 to see how heavy it feels for tomorrow.
WOD: Annie
50 -40-30-20-10
DU (scaled to singles) I have to learn to do DU!!!
Situps (ab mat)
Time: 8:35 PR of 2:05 (Dec. 23/12)
Lora
YAY for toes to rings! Hello progress! Nice job on the push jerks! Bring on 13.2. You’re ready!
Tania
🙂 Looking forward to seeing everyone push themselves again tomorrow night! Very inspiring!
jeff
on a happy note your burpees looked awesome! :).. sorry! lol
Tania
hahaha you’re funny Jeff! 🙂 I deserved them but really something about DU is just not cliking with me!
Heather S
Nice work Tania
Heather S
MOB MOB and more MOB
WU x 1
Warm up with the bar @ 65, 75
Games wod 13.2
5 shoulder to overhead #75
10 Deadlifts 75#
15 box jumps/step ups 20″
Total reps: 224
Well Jeff you told me to unleash hell on that bar, but I’m not sure who actually won!! No idea where this number will end up in the rankings but I’m absolutely sure that I had nothing left in the tank – so no regrets, I left it all on that floor.
Thought I’d hate not doing it with the rest of the gym on Friday but thanks to those who watched, worked out at the same time and judged it was every bit as intense tonight. So thanks to everyone who was there, even Judge Kevin who no rep’d me (don’t care that I deserved it 🙂 ) Love this box, love these people.
Good luck tomorrow everyone “Work all the way until the time is up!”
Kevin Mack
Wow.….great numbers, Heather.
Lora
WOW WOW WOW! Nice work! Sorry I missed it 🙁
Chantal L.
WOW. Awesome score!! You rock! 🙂
natacha
good fight till the end Heather… you gave it your all!!
Laura K
Congrats Heather…you killed it.
Michelle
Nice!!
Corinna
Nice job Heather!
Dan
Mob
WUx2
Strength
Practice for the games and also practice a little on muscle ups
WOD. Annie
50-40-30-20 or 150-120-90-60-30
Double Under scaled to single
Sit-ups
450 skips and 140 sit-ups later
Time 935
Great work out before the big day . Stomach will be a little sore tomorrow but that will not stop me . Thanks Corinna and Seb for the tips on muscle ups and also good luck to everyone tomorrow night go out with a bang
WOD : ANNIE (15 mins. cap)
scale – single 150, 120, 90, 60, 30
50, 40, 30, 20, 10
sit ups
Time = 9:11 (PR of 28 sec.)
cash out = calf stretch
Terri-Lynn
Ran 3k
WOD:Annie (did at home)
50-40-30-20-10
DU
Sit-ups
Rx
11:58
I haven’t really given those floor mats the respect the deserve… Got my first floor burn from the sit-ups tonight, not cool.
Heather S
Just wait til you shower!
Terri-Lynn
Just did… Was like a sunburn to the 10th degree.
Lora
3k run? Way to go! Don’t you just love this weather? 🙂
Mario
@5h15 – Open WOD 13.2 Rx = 210 (7 rounds even)
Thanks Pat for the great judging and the push!!
@6h45 – Annie Rx = 7:24 (PR of 3:37) Awwww yeah 😀
Felt good to get a PR, double-unders aside, my situps felt great compared to last time. Good job every one!!
Blake
Are you a cyborg? You did the metcon blaster that is 13.2 then thought “Yeah sure, I’ll give Annie a little ‘somethin,somethin'”??
Part Machine, Part Mario…All BEAST!
Mob WU x 2
800 m jog (never did one in my CF career or any career for that matter. I longed for my rower as I panted puffed along for 5 mins and 35 secs).
WOD Annie:
150 120 90 60 30 single skips
50 40 30 20 10 of sit ups
Time: 11:20
Good luck everyone on 13.2. I will be at work thinking of you and my new best friend Zach Forrest in Vegas.
I hope Mel B has found her keys by now.
Melanie B.
Yup! they were in someone’s bag. Kevin just called to let me know 🙂
Lora
Woohoo! Did I read that right? 800m jog! That is so awesome! The panting will subside. Just keep at it. I usually sound like a cross between Darth Vader and a chain smoker on the first few “runs” of the year.
Laura K
I sounded like I was in labor with twins. I also scared off a black cat.
Kimmy
I am laughing uncontrollably at this…mostly because I know the sound quite well from when I run. And as for the cat..too much 🙂
Kevin Mack
Nice time Laura and well done with the 800m run.
Melanie B.
I would of ran with you if I would of known you were going! 😛 Good job! 🙂
Laura K
My breathing would have scared you. I sounded like a serial killer.
Jenn
Hahaha Laura you kill me.
Terri-Lynn
It was a slow 3k, it was too beautiful not to, so my 4 year old ran next to me while I pushed the jogging stroller.
Heather S
Hey Kevin, thanks for verifying my score so quickly, it’s made me number one in Canada east for the time being – queen for a day lol!! Guess that’s the upside of doing the wod Thursday 😉
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Wu x 2
Strength Push Press x5
110-120-130-140-150
WOD Rx
T ime = 8:08 (PR 35 sec)
Today is 3/14. Happy Pie Day!
Good job on the PR.
Thanks. Turns out I did Push Press the last time we did this Wod. Nice to see progression there too.
Awesome job on the WOD this morning Trent! You were fast!
Mobility
WU x 2
Strength: Practiced Cleans and Push Jerks X 5
65-75-95-105-115 (20# clean PR)
WOD: “Annie”
50-40-30-20-10 reps of:
Double Unders (scaled to 150-120-90-60-30 singles)
Situps
Time = 14:47
I need to practice some 20″ box jumps, my strength is deadlift. I am registered for class tonight but want to be able to have enough energy for 3.2 tomorrow night. Should I do all this or take a rest day?
Kevin usually recommends taking a rest day the day before you do the Games wod. I don’t see any reason why you shouldn’t go in and practice your box jumps though – check with the coach to see if there’s room for you to do that during class time.
At the very least if you go to class tonight, don’t go overboard on your weights (especially the deadlift) so your muscles are fresh for tomorrow.. This wod doesn’t look too damaging for the Games wod but don’t push your luck too much. 🙂
Thanks Amanda, appreciate the advice.
Foam rolling and practicing are ok. Going for heavy lifts and working out, not ok. If you did, that would be 5 in a row for you with no recovery time. Be fresh.
Going home to have a little nap. If I decide to foam roll and do a bit of box jumps, should I book the 6:45 class or just drop in. Thanks. H.
Hey Heather (Steeves)…
I hear we have a date at 5h15 pm today. Something about bar-hopping… or bars and hopping, or whatever. Is this true?
😛
Ooo, it is true, I just didn’t know who my “blind date” was with. Hardly wait til 5:15 🙂
P.S. I`ve drinking all day just to make sure I`m up to the sweaty task at hand!!
Dont show up already hammered. Haha!
Oh I’ll be there!!!
Mob / WU x 1
500 m Row / 100 singles
Lots of stretching.
Games WOD 13.2
10 minute AMRAP of:
— 5 Shoulder to overhead @115#
— 10 Deadlift @115#
— 15 Box jump @ 24″
Score: 206 Reps … 4 reps shy of 7 rounds.
That was hard. Glad to have done it and glad to be done with it!
Good luck on Friday peeps. Just.Keep.Moving!
Your score was 204, you’ll have to re-enter it on the games site.
Oops, thanks!
Done!
YOU SMASHED THAT SH*T SON!!!
That’s a great score Blake! Great job. Sorry I missed it.
Thanks guys. It beat me, hands down. My biggest personal success was that I don’t think I took a lot of those “CrossFit breaks” at the bar or on the box. I just tried to keep moving even if it meant stepping on to the box instead of jumping, or picking up the bar asap and making sure I got those 5 overheads in a row.
I know I could have gotten to 210, but it really kicked my ass!
Nice work Blake. My nerves are getting the best of me right now. It must feel great to have it DONE!! You did awesome!
Great score, Blake.
Great job Blake and you’re right that was very hard. Nice to be done!
Nice work indeed Blake!
Mobility
WU x 2
Strength: Push Press x 5
45-55-65-70-75
Practice cleans to 75 for WOD 13.2 (Thanks for the help Pat!)
WOD
Annie
50-40-30-20-10
DU (scaled to singles)
Sit-ups
Time: 11:43
13.2 wod
238 reps
Glad i did step ups… Not as winded
you killed it Nat.. awesome job!
Awesome job!
Woohoo! Great work Natacha 🙂
Sweet score Natacha. You looked so impressive!!
Thank’yall!!
Awesome score
WOW!!
Great score Natacha!
Awesome job Natacha!!
WUx2
Tested some Push Jerks with my injured wrist. Not looking good for 13.2 but I will try again on Sunday.
WOD as Rx: 7:01 (PR by 1:51)
Sunday is still 3 days away. 🙂 Although the coach in me is saying “don’t push too hard, you’ll do more damage than its worth”, the pharmacist in me is dreaming up with a little drug cocktail that will take away that pain, or at least all memory of it! LOL
Nice PR
Did anyone take a set of car keys/house keys?
Mob
WU X 2 – Did 10 Toes to Rings in a row YAY!!!
Strength: Practiced Push Press and Push Jerk at 45, 65, 75, 80, 85 to see how heavy it feels for tomorrow.
WOD: Annie
50 -40-30-20-10
DU (scaled to singles) I have to learn to do DU!!!
Situps (ab mat)
Time: 8:35 PR of 2:05 (Dec. 23/12)
YAY for toes to rings! Hello progress! Nice job on the push jerks! Bring on 13.2. You’re ready!
🙂 Looking forward to seeing everyone push themselves again tomorrow night! Very inspiring!
on a happy note your burpees looked awesome! :).. sorry! lol
hahaha you’re funny Jeff! 🙂 I deserved them but really something about DU is just not cliking with me!
Nice work Tania
MOB MOB and more MOB
WU x 1
Warm up with the bar @ 65, 75
Games wod 13.2
5 shoulder to overhead #75
10 Deadlifts 75#
15 box jumps/step ups 20″
Total reps: 224
Well Jeff you told me to unleash hell on that bar, but I’m not sure who actually won!! No idea where this number will end up in the rankings but I’m absolutely sure that I had nothing left in the tank – so no regrets, I left it all on that floor.
Thought I’d hate not doing it with the rest of the gym on Friday but thanks to those who watched, worked out at the same time and judged it was every bit as intense tonight. So thanks to everyone who was there, even Judge Kevin who no rep’d me (don’t care that I deserved it 🙂 ) Love this box, love these people.
Good luck tomorrow everyone “Work all the way until the time is up!”
Wow.….great numbers, Heather.
WOW WOW WOW! Nice work! Sorry I missed it 🙁
WOW. Awesome score!! You rock! 🙂
good fight till the end Heather… you gave it your all!!
Congrats Heather…you killed it.
Nice!!
Nice job Heather!
Mob
WUx2
Strength
Practice for the games and also practice a little on muscle ups
WOD. Annie
50-40-30-20 or 150-120-90-60-30
Double Under scaled to single
Sit-ups
450 skips and 140 sit-ups later
Time 935
Great work out before the big day . Stomach will be a little sore tomorrow but that will not stop me . Thanks Corinna and Seb for the tips on muscle ups and also good luck to everyone tomorrow night go out with a bang
mobility
wu x 2
strength – practice Push Jerk struggle with 75#
practice Box jumps 20” got a couple
WOD : ANNIE (15 mins. cap)
scale – single 150, 120, 90, 60, 30
50, 40, 30, 20, 10
sit ups
Time = 9:23 (no PR last time 9:19)
cash out = calf stretch
mobility
wu x 2
strength – OHS x 5
65, 85, 95 x 2
WOD : ANNIE (15 mins. cap)
scale – single 150, 120, 90, 60, 30
50, 40, 30, 20, 10
sit ups
Time = 9:11 (PR of 28 sec.)
cash out = calf stretch
Ran 3k
WOD:Annie (did at home)
50-40-30-20-10
DU
Sit-ups
Rx
11:58
I haven’t really given those floor mats the respect the deserve… Got my first floor burn from the sit-ups tonight, not cool.
Just wait til you shower!
Just did… Was like a sunburn to the 10th degree.
3k run? Way to go! Don’t you just love this weather? 🙂
@5h15 – Open WOD 13.2 Rx = 210 (7 rounds even)
Thanks Pat for the great judging and the push!!
@6h45 – Annie Rx = 7:24 (PR of 3:37) Awwww yeah 😀
Felt good to get a PR, double-unders aside, my situps felt great compared to last time. Good job every one!!
Are you a cyborg? You did the metcon blaster that is 13.2 then thought “Yeah sure, I’ll give Annie a little ‘somethin,somethin'”??
Part Machine, Part Mario…All BEAST!
I might be paying for that double-whammy tomorrow… Hehehe.
You are unbelievable man!! Nice job on both killer wods.
The same to you! Nice work on 13.2.
I like your warmup for Annie.….lol. Well done!
That is insane Mario!
Nice job bud!
Mobility
WUx2
Row 300 m x 3
Annie: singles and sit ups
Time: 11:27.
Great job 6h45 crew!
And could you guys check to see if you accidently took my keys? They were the only set on the table and they disappeared 🙁
Keys were found! 🙂
Awesome!!
Mob WU x 2
800 m jog (never did one in my CF career or any career for that matter. I longed for my rower as I panted puffed along for 5 mins and 35 secs).
WOD Annie:
150 120 90 60 30 single skips
50 40 30 20 10 of sit ups
Time: 11:20
Good luck everyone on 13.2. I will be at work thinking of you and my new best friend Zach Forrest in Vegas.
I hope Mel B has found her keys by now.
Yup! they were in someone’s bag. Kevin just called to let me know 🙂
Woohoo! Did I read that right? 800m jog! That is so awesome! The panting will subside. Just keep at it. I usually sound like a cross between Darth Vader and a chain smoker on the first few “runs” of the year.
I sounded like I was in labor with twins. I also scared off a black cat.
I am laughing uncontrollably at this…mostly because I know the sound quite well from when I run. And as for the cat..too much 🙂
Nice time Laura and well done with the 800m run.
I would of ran with you if I would of known you were going! 😛 Good job! 🙂
My breathing would have scared you. I sounded like a serial killer.
Hahaha Laura you kill me.
It was a slow 3k, it was too beautiful not to, so my 4 year old ran next to me while I pushed the jogging stroller.
Hey Kevin, thanks for verifying my score so quickly, it’s made me number one in Canada east for the time being – queen for a day lol!! Guess that’s the upside of doing the wod Thursday 😉
(‘Cause I’m the only who has posted hahahaha)
Plus 5th in the world.