There is a vast list of things that were awesome on Friday night. The support from the crowd. The sheer amount of deadlift PRs. The tenacity of the competing athletes.
But you know the best part about 14.3 on Friday night? You all had a plan before you dove into the workout. And because of that, you’re scores were reflective of your capacity.
I want you to start thinking about that during every day workouts, not just competitions.
Use today’s WOD as an example. Could you do the first few rounds unbroken? Probably. But should you? Probably not. The push presses are light enough that they don’t need to be broken up (they are also quick movements). The pull-ups are more demanding, so break them up before you need to. Let’s say you want to get 13 rounds – that would be roughly 1:30min per round and 4 sec/movement (which is LOADS of time to get the work done).
Start thinking about strategies, and you’ll be surprised at how easy it becomes.
Strength – Push Press 5RM
AMRAP in 20 minutes of:
12 Push Press (65/45#)
10 Pull-ups
Compare to Feb.8/13
Cancel my classes today sorry for the late notice
Wow, there is a lot of excitement in that picture! lol
haha it’s a great picture! And congrats on your 500 classes!
Congrats Mario on your 500.
Congrats Mario!
I’m on a mission to get better at planning my workouts.
How are everyone’s glutes & hamstrings today?? 😀
Tiiiiiight
Strength: Push Press
85-95-100-110-120# (PR of 5#)
WOD
AMRAP 20 mins
12 Push Press #65
10 pullups (blue first two rounds then blue/purple)
8 rounds + 4 Pull Ups
Last time was 8 Rds & 2 pullups with 50# & green band.
That wasn’t a strength PR. I just can’t read my book properly.
Nice work, great pr!
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Mobility Wux1
Skipping
Back Squat 5s
185-22-255-275-285
Push Press x5
155-175-185-195-205
WOD
17 Rounds 2 Push Press RX
5 Rep PR from last time really need to work on pullups
Nice job Lance, pr!
You were so fast that I couldn’t keep track… one minute you were on the pull up bar, then you’d leave for a fraction of a second and you were back. Great job!
WU
15wall balls
15kbs
15 stick thrusters
Push press 5×5
50-50-55-60-63-65
5# PR happy with any gains in presses 😀
WOD 20min AMRAP
12 push press 65/45
10 pull ups green+purple (changed to red half way)
10 rounds+7PP
And thanks again Ron for the use of your wrist wraps. I definitely need to get some soon
Nice strength PR Vanessa.
Good work Vanessa!
mob
500m row
practiced wall balls
Tried skipping but head was pounding (hangover)
Strict HSPU
5(25#+10#+AB), 5(25#+ab)
Practiced jumping bar muscle ups and try to get some full ones still need some work
Push Press 5rm
125,135,145,155,165pr
wod 20min amrap
12 push press 65#
10 pull ups
12rds+12PP RX
Nice WOD #’s for a hangover haha
[email protected] with a hangover.
Nice way to get over a hangover! Good work on the pr and Wod!
Mobility
Warm up x1 plus
-15 kbs
-15 wall balls
-15 thrusters with stick
Strength: push press: 30, 35, 40, 45, 50 (×5)
Nice sharing the bar with Suzie, Christine and Laura! 🙂
WOD: amrap in 20 minutes
-12 pushpress @35
-10pullups scaled to ring rows
Total: 12 rounds and 7 push press!
Great coaching Ron…..great work everyone!
Nice work Ginette!
Good job, Ginette.
Great seeing you today! First class together 🙂
Thanks everyone!
Mobility
WU X 1 + 15 – Wall balls, KBS, Thrusters w/stick
Push Press X 5
180-190-205-220-235(2)
Great sharing the bar today Lance and Shane!!
WOD
AMRAP 20 Mins
12 Push Press 65#
10 Pullups scaled to ring rows
Total – 14 rounds and 12 P.P
Great class Ron!!
Way to go Alaina on 14.3 and you deadlift PR!!
Thanks for the great judging Jeff!
Great work big guy!
Warmup with Lydia. So much fun. Pass throughs, wall balls, push-ups and pull-ups. (She did L hangs)
Push press (5) 45-65-75-85
WOD rx’d – 14 + 1 pull-up
Tore my hands to crap. Had a plan for the WOD but did not plan my attire well. Did not tape my hands, did not wear my wrist straps, wore a heavy tshirt. Oops.
Fun WOD. Fun class. Crazy warm in the gym today….and no Christine…I’m referring to the actual temperature. 😉
Nice job finishing with the rips.
Great job Gillyon! Way to get through with the sore hands!
I tore my hands to shreds too. I went home and poured peroxide on my hands…. Don’t ever do that… Ouch!
I just screamed out loud. Ouch!
Watching Lydia was the best! I see Crossfit coach in her future! She probably taught Ron a thing or two 😉
hehehe 😉
Mob. And WU x1 plus some slow light Deadlifts and foam rolling.
WOD: 14.3
Amrap: 8 min.
10 Deadlifts @ 95
15 box jumps
15 Deadlifts @ 135
15 box jumps
20 Deadlifts @ 155
15 box jumps
1 Deadlift @ 185 PR of 25 Yay!
Total. 91 reps
Thanks Jeff and Shane too for the pre WOD planning 🙂
Nice PR Alaina!!
Way to go Alaina, I knew u would get the 185 up!
Way to go Mario!
Lab, Mobility, Wu.
Got 10 strict hspu, and 65 du’s.. Woohoo, getting there!
Practice bar mu’s, and mu’s!
10 am!
Strength 5rm push press
155/ 175/ 185/ 205/ 220 barely got 5.
Good sharing the bar, Lance and Jeff. Jeff your shoulder strength is impressive!
Wod : Amrap in 20 min
12 push press @65#
10 Pullups
Rx’d 20 rounds. As per coach Kevin did first couple rounds unbroken, then 5’s then 3’s. That is a 2 round pr! Funny this pacing stuff works! Kevin you know you’re sh**, I love how make me do it and make me realize I am capable of more than I think.
Great work everybody, fun class.
Once again a crazy score, Shane.
Bam! Thats awesome!
Loved overhearing the strategy conversation before the WOD.
Love this post!! TWO round PR! Nice work.
Great job Shane big score.
Thanks for the tips on the bar muscle ups
Thanks guys!
Right on Shane! I knew you’d get 20!
I have no doubt anymore, a little scary that u know me better than I do…
WUx1
15 wall balls
15 kbs
15 stick thrusters
Push press 5×5
125-135-145-155-165×4
5# PR
WOD 20min AMRAP
12 push press 65#
10 pull ups
11 rounds+12PP Rx. (Last time 12 rounds with blue band for push ups
I meant pull-ups
Big pr, nice work Shawn!
wow that’s a big PR Shawn, nice work
Mobility
Strength push press x5
60-65-70-75-80
WOD with 45# & green band
8 rounds + 1 pp
I added a purple band halfway. I think I might of missed adding a penny for a round but I’m not sure.
Practiced some skipping
Nice work, Amy.
Mob
WU (wallballs 4#, KBS 20#, thrusters 15#)
Strength – Push press
5 x 65% – 70% – 75% – 80% – 85%
85# – 90# – 100# – 105# – 115#
WOD – 20 AMRAP
12 push press @ 45#
10 pull ups (strict w black and pink… went one higher than usual because I figured that anything above 10 rounds aka 100 pull ups would be too much for just the black or with purple)
10 rounds + 12 push press
Great class Ron!
WU X1 + Wall Ball + KBS
Push Press X 5
65-70-75-80-85
WOD – 20 Min AMRAP
12 PP @ 45#
10 Pull Ups = Med. sized pink band
9 Rounds + 12 PP
No PR today, but took it easy today. Pull ups were the limiting factor.
Good work Heidi, we know how much u love Pullups!!
i think behr paint (behr.com) has something like that, but i beivele there is a $5 fee i’ve not used it, but i have looked at colors on the website before. also you can pick up the paint booklets/chips at home depot (from behr) and the booklets has complimentary colors and shows the paint in different rooms.i personally like the behr paint (semi gloss) because its wonderful for being able to clean it especially with kids and crayons, markers, finger paints, etc. it is a little costlier than most paints, but it covers great and last great also if you use the behr paint and there is something wrong with the paint itself a behr representative will come out and paint your walls for you (there has to be something
WTF!
Doing 14.3 tomorrow afternoon – all advice greatly accepted 🙂