Wednesday, August 3, 2011

August 4, 2011, Park City Programming Day 3



First one to find us in the crowd above and post to comments gets a goodie bag from the games. Click on picture to enlarge.

WOD
Run 800 meters
then do 5 Rounds of:
10 Chest to Bar Pull-ups
6 Squat Clean Thrusters (95/65)
then,
Run 800 meters
For time

Pick a challenging weight but not so heavy that it has you resting too long. 
This WOD should be 20 minutes or less. If subbing is needed sub the rounds and weight, not the reps. Keep an eye on the clock so you know if you have to cut the rounds short and start your run. DO NOT LET PRIDE GET IN THE WAY!!! OUT OF SPEALLERS MOUTH "IT IS BETTER TO GO LIGHTER AND KEEP MOVING THAN TO USE HEAVY WEIGHT AND GO SLOWER"!!!!! THIS BUILDS THE MOTOR, THE STRENGTH WILL COME!!!
Post time to comments

22 comments:

  1. Is that you in the gray shirt looking down and to your side behind all the awardees?

    ReplyDelete
  2. 11:00, green section next to the red sign, top row, seats 1 & 2. Just guessing...

    ReplyDelete
  3. Guy in gray shirt...Green section, bottom row, last two seats above red wall (with no words).

    ReplyDelete
  4. The guy in the gray standing on the 20" box waving to the crowd?!?! Oh wait... You're not quite that old yet are you jack?

    ReplyDelete
  5. No, but seriously are you sitting next to the black flag that is covering danyelle?

    ReplyDelete
  6. By the way, the WOD on this post. We never did this at home, but I'm guessing we will when you get back? Looks like a killer. Just wondering what average times were.

    ReplyDelete
  7. Jamie- Sorry to vague
    Fresh- You got it!!!
    Sean-You got it too, but too late!!!

    ReplyDelete
  8. Jack- 29:03/135lbs/4 rounds

    Had to sub to 4 rounds and still did not come in the right time domain. I should have done 3 rounds at that point. Took too long cause I used 135lbs when I should have used 115lbs. Took it out of me. The last run went... Jog, walk, jog, walk, puke on my shoes, walk, jog, NO JOKE!

    ReplyDelete
  9. Peanut

    21:39/55lbs/grn bnd

    This WOD made me nervous from the second i read what it was, but it wasn't too bad...if you guys pick your weights correctly you should be able to do AT LEAST 3 squat cleans unbroken in the 1st round if not all 6. Spealler told us to pick the weights where we could get all 6 reps, but once we started it was more like 3...so just pick accordingly.

    Have fun with this one...go at your own pace, but be sure to keep an eye on the clock so you can sub if needed. Make sure that everyone is getting below parallel on their squats, arms fully locked out at the top of the thruster with your ears showing in front of the arm, and chest hits the bar or it's a no rep!!! Don't forget to post times and weights.

    ReplyDelete
  10. Are you going to post your bowling scores????

    ReplyDelete
  11. Game 1:

    Jack- 79
    Peanut- 91

    Game 2:

    Jack- 93
    Peanut- 83

    You think we have a bowling career ahead of us? LOL!!!!!!

    ReplyDelete
  12. Jack you should use a 30 pound medicine ball and Danyelle you can use a 20 lb one and then I guarantee none of those pins will be standing!!!

    ReplyDelete
  13. except the ball would never make it to the pins!!!!!!

    ReplyDelete
  14. Nunn:

    800m run
    Subbed: 15 ABMAT, 10 Push Press (75 lbs) for 3 rounds
    800m run

    13:23

    ReplyDelete
  15. Nadyne

    Sub:
    5 min Airdyne
    15 Abmat Situp; 10 shoulder press (15#DB) 3 rds
    5 min Airdyne

    14:15

    ReplyDelete
  16. 20:14/50lbs/Blue band/ 4rds

    Tough work out! Died on my run. Walked and jogged on my second 800m.

    ReplyDelete
  17. KILLER:
    Subbed rum 5:30 Airdyne
    10 C2B pullups red band
    6 Squat Clean Thrusters 75#
    4 rds
    21:12

    Was happy with what I did. Enjoyed the challenge. After class and a little break I did my first butterfly pullup c2B 2 in a row. Finally made it. It has been a goal from day one,

    ReplyDelete
  18. 800 m run
    10 c2b pullups green band
    6 Squat clean thruster 37lbs.
    2 rds+10
    800m run

    18:08

    ReplyDelete
  19. sub workout:
    5 min airdyne
    15 abmat situps
    10 shoulder press (15lb)
    5 min airdyne

    14:44

    ReplyDelete