Overhead Press 3-3-3+ (70-80-90%)
“Fughetaboutit”
1 rope climb
135 lb thruster, 7 reps
300 meter run
3 rope climbs
135 lb thruster, 14 reps
500 meter run
5 rope climbs
135 lb thruster, 21 reps
1000 meter run
The 305 Workout
10 rounds
4 Handstand Push ups
6 Clapping Push Ups
8 Burpees
Rest 30 seconds
MONSTER BEACH invitations sent out to other affiliates. 20 new sign ups since Monday and filling fast. We would like to have a strong showing from 305 so please sign up this week if you have not already. Great first time race for beginner / intermediate Crossfitters. ALSO – judges needed. Please let me know if you are interested in volunteering for Monster Beach or Family Fitness Events. You need to be able to read a stopwatch and count to 50.
Please email me any questions adam.mopsick@amicondevelopment.com
WOD (RX 135#). considering that 135# thrusters is how I hurt my wrists initially, I am sure I will hate myself tomorrow. Could not control my heart rate on this one today. Fitness level is sideways at best right now. Not sure why. Maybe getting old or…getting old. Very good WOD.
17:59
I’m signed up for Intermediate level. Bring it!
Going light on OHP 40% to 60% range
65# x5
75# x5
85# x5
500m run
21 PP @ 75#
500m run
15 PP
500m run
9 PP
9:29
Power Clean 125×3 and 135×5
Did the pull up ladder this morning.
Got to 15+7 and got two rips in my right hand, and my left about to tear open, so i stopped.
Just before I started working out I was talking with Pete about the wellness continuum. Pathology on one side and Fitness on the other.
In reflecting on my chronic back injury (now diagnosed as two herniated disks), even if I DL 345# today I am thinking I am really fit, but then I injure my back tomorrow, i am in the area of pathology. The pendulum swings.
If i want to be fit, for the long term, and really stay out of pathology, then I need to also be injury free.
How that relates today?
In the pull up ladder I gave up on the 7th rep in the 16th minute. I gave up not because my Back or my biceps couldn’t handle the work, but my hands couldn’t. Skin rip is an injury, sure it is not a deep muscle injury, it is not skeletal, but it is an injury nonetheless. My hands couldn’t handle the work load. This is my choice, but a reflection I though I would share.
Training to the point of injury doesn’t make sense. and CrossFit is uniquely adapted to allowing you to avoid injury, through scaling the work.
Check this intereSting article about a DRUG call STEROIDS :
http://www.shirleys-wellness-cafe.com/steroids.htm
Press-3,3,3- 110/125/140(+1)
Fughetaboutit WOD- 24:42 Rx
Thrusters became ridiculously taxing. out the door for the last 1000m at 17:55. WTF?,7 min was a slow,slow run. Body is quite beat right now, good stuff!
So, who’s signed up for the Maximum Woddage this weekend?
Good stuff, Joe P. I agree. The intensity is important but tough to find it every single day. Not every workout needs to be a bloody crawl to the finish line. Listen to the body.
But it is fun to text photos of mangled, torn hands to your friends just to prove how hard core you are. admit you have done it.
Wess, I’ll be there. Woohoo!
Good job with today’s WOD. Will try to do first and second sets unbroken. I’ll probably yell all kinds of obscenities by round 3 lol.
155/175/200×5
Scaled to
5 floor ropes
Press 135×7
300m row
15 floor ropes
Press 135×14
500m row
25 floor ropes
Press 135×21
1000m row
21:59
Joe-100% with you. I am enjoying scaling workouts quite a bit, using different tools.
Press
105-120-135
5-5-6
…forgot it was three today. derp.
WOD w/ 35# dumbbells
12:53
Still hard, but no way as hard as 135# barbell.
Got some stuff coming up that barbells will not help with so going light and fast for a while. Watched Pete do the rope and used his trick. That’s fast!
WOD Rx
15:42
Second round I was thinking what did I get myself into. I was soo not ready to thrust 135lbs so soon after curtain. I have to say though, the rope climbs where cake. DM, glad I could help. And that goes for anybody else. I love to pass down my experience and wisdom to anybody that cares and wants to listen. Its my duty.
Rx’d
17:00
Lost Panos in his smoke trail. I would love to see do this one when you are ready.
Joe – I am not convinced at all by Crossfit’s assertion that sickness (pathology) is at one end of the health line and superwellness at the opposite extreme end point. In addition, committing oneself to elite and extreme forms of fitness can not only make one more “fit” but can also make one sick. Not to mention the whole host of orthopedic issues that arise from being elite. Longevity studies have supported an active and robust life style. Not necessarily an “elite” and “extreme” lifestyle.
Will copy this to today’s posting to see if we can get some differing viewpoints.
Forgot about da press
135×5/145×5/155×5