 |
| Unbreakable |
Fitness Gone Bad August 2, 2011 WOD from Crossfit Park City:
**UPDATED INSTRUCTIONS**
PICK YOUR OWN WEIGHT BUT MAKE SURE IT IS CHALLENGING. WORKOUT SHOULD BE DONE IN AROUND 15 MINUTES, NO LONGER THAN 20. IF YOU ARE DONE WITH YOUR FIRST ROUND AND YOU ARE AT OR OVER 8 MINUTES SUB TO THE REPS TO THE RIGHT OF THE MOVEMENT IN RED. PLEASE POST YOUR TIMES AND SUBS TO COMMENTS.
STANDARDS OF MOVEMENT:
Wall Ball- Below parallel and ball to target
Box Jumps- Make sure hips open on box or when jumping off. Men & Women jump 24"
Swings- Make sure Kettlebells stay in line with arms and dont sag. Kettlebell as high as you can
Burpees-Chest to ground, standing straight up on the jump
Push Press- This is a push press, not a push jerk. Push jerks are "NO REPS"
Post Time to Comments
2 Rounds of:
30 Wall Ball Shots (20/14) (20)
25 Box Jumps (24) (15)
20 KettleBell Swings (70/53) (15)
15 Burpees (10)
10 Push Press (135/95) (7)
For Time
Spirit of the Games Award
Awesome, looking forward to this WOD!! And it's finally letting me post comments!!!
ReplyDeleteLet us know how it goes!!! Don't forget to post times and weights!!!
ReplyDeletewhoohoo!!!
ReplyDeleteLMAO...been there done that....pumps you up for 2012 games
ReplyDeleteAnimal Style (Sean):
ReplyDeleteRound 1 - 53lb KB, 100lb PP
Round 2 - 53 KB, 95lb PP
20:00 - short 2 PP (21:08 finish)
I liked this WOD. I had a lot of momentum in the beginning, but when I got to my push presses I died without being able to add a kip. The weight felt ok in warm up but several of my attempts resulted in complete failure without a single rep. Very frustrating, but I found a serious weakness for me. We'll work on it when you guys get back!!
Nunn aka Kung Fu aka Kristen Clever's long lost twin:
ReplyDelete20 lb WB, 20 inch step up, 20 lb dumb bell hang clean, 100 lb push press.
18:08
Thank you Jack for this "wonderful" WOD! This should be called "The Humbler". My admiration goes out to all the crossfit games athletes who make it look so easy. Put 110% into this WOD and got my behind handed to me.
Flojo:
ReplyDelete16:03
12 lb Wall Ball
26 lb KB
12 1/2 inch step up
Sub 2nd round
16:01
ReplyDelete12 lb WB, 15 lb KB HC, 8-1/2" step up; 37 lb push press
Sub round 2
This was a good WOD for me as I continue my road back to full recovery. I am just happy I can continue to do crossfit so I don't totally lose all conditioning. Mahalo CF-PC / Jack and Danyelle!! Hope you're having a great time!
18:57
ReplyDelete20#WB, 62#KB, 24"Box Jump, Burpess 15, 95#Pushpress
Oh My!!!! this was interesting to say the least. Finished the first round in couple tick over 8:00. Fooled myself thinking I got this. Long 11 min. almost wanted to sub but couldn't bring myself to do it. I don't know how you do this at altitude, there wasn't enough O2 at sea level....Lol....Jamie and Nadyne were using all my air. Thank CF-PC for showing us something new and different. JC and DC learn all you can hurry home.
13:33
ReplyDelete14lb WBS
13-3/4" step ups (knee gave out in warm ups)
44lb KBS
burpees
42lb PP
this was a fun and interesting wod because it had a pseudo time limit to finish between 16-20 min, 20 min being the cut off. it made you want to push hard to get under 8 min in round 1 so you didn't have to sub, but at the same time i had to monitor my energy and strength so i could make it through round 2. adding weight made the reps more difficult and if i had to do box jumps my time would've been closer to 20 min. i think i could've added more weight to my push press. would like to try and rx this wod in the future and see how it goes. overall a fun wod!
20:00
ReplyDelete20lb WB
24" BJ-1st Rd, 20" BJ-2nd Rd
62lb KBS
Burpees
105lb PP (x2), 95lb PP
It was tough today...
17:36
ReplyDelete14lb WB
20" Box Jump
35lb KBS
Burpees
50lb PP
Sub 2nd Rd
A challenging WOD overall. Great job FGB crew!
15:29
ReplyDelete14lb WB
24" Box Jump
35lb KBS
Burpees
45lb PP
WOD was tough! First time jumping on the 24" box which added to the beat down. Push presses got hard by the 5th press. After the WOD, Uncle Terry and I were talking and I should have used the 44lb KB to try to push the weight.
Uncle Terry- Don't Let the Pride get in the way, I had to sub my second round up here. That was my first time subbing but there is a theory up here in Park City. If you sub weight or reps and you can go faster you actually have a higher power output. Remember FORCE x DISTANCE/POWER so if you go faster even though it is subbed weight or reps your power output will be higher.
ReplyDeleteFloJo- How come the step ups and not box jump?
Sean- On the push press by kip do you mean a re-dip after the push?
Some of the weights look a little light remember guys you can go heavier and take weight off for the second round!!!
ReplyDeleteJack
30 Wall Ball-20lbs (20)
25 Box Jumps-24" (15)
20 KBS-70lb (15)
15 burpees (10)
10 Push Press-135lbs (7)
Jack- 17:17
Subbing up here was not an option. 20 minutes was the cut off but 15 minutes was the goal. It was hard but I had to sub. After the WOD we stretched for 3 minutes and change, then I asked Eric O'Connor if I could go back and finished the reps I did not get to do. He said yes so I went ahead and got it done.
Jack-26:24
Peanut
ReplyDelete30 Wall Balls- 14lbs (20)
25 Box Jumps- 24" (15)
20 KBS- 35lbs (15)
15 Burpees (10)
10 Push Press- 53lbs (7)
Total time 17:25
This WOD was really good!!! I enjoyed the mix of movements, but it definitely was HARD and once the altitude hit me i was screwed! I just couldn't catch my breathe but i tried my best to finish as fast as i could. Not as fast as i thought i would be but the WOD killed me. Looking forward to today's WOD and to seeing how you guys all do. Everyone did a great job yesterday with their WOD! Continue to push yourselves and push those weights and if anyone has any questions on the WOD and Uncle Terry can't answer them don't hesitate to ask us. Good luck today and have a good WOD!
Sorry TYPO on WOD, 12 1/2 inch box jump
ReplyDeletecarmi
ReplyDeleteboth rounds... 18:52
30 wallballs (25 lb. dumbbell)
25 box jumps (24")
20 kettlebell swings (65 lb. dumbbell)
15 burpees
10 push press (135 lbs.)
sorry i didn't post earlier coach...watching a friends house in waialua and had to wait till saturday to get back to the station and do this WOD. as u can see, had to tweak a couple elements due to availability of equipment at the station.
i thought this WOD was good! wall balls then box jumps did a job on the legs! i had to break up all the other elements into smaller sets but did all the reps. these WODs never LOOK bad, but once u get going just gotta kick it into gear and DO IT!
thanks for posting! looking forward to meeting back up at the gym when u guys get back! aloha, a hui ho!