For time:
Run 500m
100 Double Unders
Run 500m
80 Wall Ball Shots 20/14
Run 500m
60 Burpees Over Bar
Run 500m
40 DL 185/115
Run 500m
20 S2O 185/115
Run 500m
10 OHS 185/115
*45 minute cap*
Post time or reps completed to comments as well as which portion you found most difficult.
Time: 44:59
ReplyDelete-I thought the hardest part was going to be the wall balls for me, but I think the hardest was the S2O. I think I was just fatigued at that point and the weight felt really heavy. I think once I consistently jerk these rather than push press them this will get better.
-I was really surprised that I was able to do the OHS. I did the first 5 unbroken, then did a set of 3. The last two I failed and kept getting frustrated. I was REALLY happy I was able to compose myself and get the last two done in under the time cap.
-Thank you Mikey and Martin for working out at 5am on a Saturday before my flight to Florida. See you guys in a week and a half!
42:24
ReplyDeleteHardest part for me was probably the wall balls. Wanted to do 40-20-20 and ended up doing 30-15-15-10-10. Was happy with all my barbell movements but dropped the bar on my last OHS (9-1).
I got through the last run before the OHS by the time I got back in was about 20-25 seconds over the 45 min.
ReplyDeleteHardest part by far was the S2O, because if the clean.
I had to drop to 105 attempted clean at 115 and missed it.
Went from the hang too.
This is totally in my head at this point. The bad habits and my technique is actually debilitating me, got to get this to click! Got to the S2O at 33 minutes and it took 10 min and 12 seconds to get through it.
I don't think it's strength issue anymore is la cabesa... Help!
Body felt most fatiqued during wall balls.
Felt best in the middle patch of the runs, burpees, and deadlifts.
Felt great to workout early with these peeps, such great motivation!!! You all killed it!
Got to 15 S2O at 165. All the rest rx.
ReplyDeleteToo slow on the runs and burpees.
Mobility
ReplyDeleteFor time *45 min cap*:
500 m run
100 double unders
500 m run
80 wall ball shots - 20 lbs to 10'
500 m run
60 burpees over the bar
500 m run
40 deadlifts @ 185 lbs
500 m run
20 shoulder-to-overhead @ 185 lbs [sub: 155 lbs]
500 m run
10 overhead squats @ 185 lbs [sub: 135 lbs]
Result: 44:06
*wallballs: 20+10+10+10+10+5+5+5+5; burpees: 20+10's [LONG breaks :-( ]; deadlifts: 10+10+5's; S2Os: 3+4+4+4+3+2; OHSs: 4+6*
*this included some of the longest breaks I've taken in a workout; my life force ran very low with the runs, double unders, wall balls and burpees, so doing the S2Os or OHSs at 185 lbs just wasn't going to happen, which saddens me, but I had to drop weight; happy I finished; my legs are SHOT; this was so much harder than any class workout--this is why I joined the programming, these are the workouts that are going to get me to the podium at Masters' comps*
Stood up my last OHS at 45:01. 115 is now my new OHS PR so very happy to have completed this workout. Would not have finished without everyone in Pelham this morning!
ReplyDeleteHardest parts were burpees and overhead squats.
DNF
ReplyDeleteFinished last run at 31:15. Spent the next 14:30 attempting OHS @ 165. Only 1 successful attempt and even that was suspect. As Harold put it, "glaring weakness" of mine.
Also did S2O @ 165. Thought 185 would be too much but should have done 185 as I knocked out 4 sets of 5 fairly easily.
Good time today at Pelham.
Came in from run before OHS as clock ran out. Doubt I would have gotten 1 OHS - my legs were beyond shot. Running was horrible and slow. Had a goal of not walking and that quickly became unattainable. Great wod though!
ReplyDelete31:59
ReplyDelete42:25. S2O was my worst movement. I did 4 and then did sets of 3 and 2. This has always been my biggest weakness and need to seriously get stronger. OHS wasn't terrible -- 4,4,2 glad I got to finally make it to Pelham.
ReplyDeleteShoulder unfortunately gave out during overhead squats. Did 4 and from there was physically unable to hold the bar overhead without it being painful. Had just under 10 minutes left in the workout when I had to stop.
ReplyDeleteThis ended exactly how I thought it would.
ReplyDeleteDNF.
Finished the run after the DL at 23:50
Finish the Run before the OHS at 34:00
Got to the bottom of my OHS 4 times but couldn't stand it up. would have been and OHS PR for me.
Quick comment on Chris' post from the other day. I have done numerous "comp" style programs. I am fortunate enough to be on both sides of this one. As Chris' partner and an athlete. This is one of the best thought out and planned I have seen. Trust the process. If we all, myself included do what is written for us and pay attention to our nutrition and sleep, we as a team and community will reap the benefits and Honor to be a part of CFW. as stated before any help I can give here at Pelham to WP members who insanely lift at 5am or 9pm, Let me know.
looking forward to a deload week! Then to hit it hard again!!
Thank you Craig, H, and Steven for coming to throw around weight with us today!
*breakdown
ReplyDeleteDUs: tripped 2-3Xs early on. pushed through to end.
Wallballs: 40 20 10 10
Burpees: 60 straight. very slow. no break.
Deads: 10 10 10 10
Presses: 5 5 5 3 2
OHS: 5 5
Started off slow. Chose a pace a stuck with it.
41:44
ReplyDeleteThis was straight up fun. Hardest part were the OHS but I found that I felt much more stable with my hands close together instead of a traditional wide grip - maybe because my shoulders were tired - i dunno. Felt good tho - all the way through.
Breakdown:
Double unders - 60, 20, 20
Wall Balls - 40, 20, 20
Burpees - unbroken
Deadlifts - 10, 10, 10, 10
S2O - 10, 5, 5
OHS - 4, 2, 2, 2
=DNF – got back from the last run 20s after 45m
ReplyDelete*The wall ball shots messed me up – tried to do 4 sets of 20 – did one set then 8-10-7-5-10-10 and an extra 5 bc I lost count*
**The shoulder to overhead at 165 was too heavy and when I went down to 135 it felt more appropriate
*learned a lot about myself* *need to work on my mental game again – wasnt willing to enter that dark zone*
Finished last run at 44:50 so didn't attempt an OHS. Great WOD.
ReplyDeleteDUs: 84, 16
WBs: 20, then sets of 10s
Burpees: unbroken but slower than i hoped
Deadlifts 10, 10, 10, 10
S2O- 3, 1, then sets of 2. Catching it in rack position was my prob. Actual movement was fine.
OHS- no attempts.
My back was too tight for running, so subbed 500m row
ReplyDeleteDNF - finished the last row and got to the OHS at 39:42 and spent the next 5 min working on the OHS at 115#...
500m Row - 2:11
100 DUs - 50,30, the last 20 were a bit of a mess (5-7 at a time )
500m row - 2:11
80 Wall Balls - 5, 15, sets of 10 to the end
500m row - 2:18
60 Burpees - as I was doing these I felt like they were really slow and blah, but turned out I was able to do them unbroken and at a good pace
500m row - 2:15
40 DL @115# were good
500m row 2:22 - my back was starting to tighten up a bit after the DLs
20 S2O @115# - These felt surprisingly good, did sets of 3-4, and moved through really quickly. I was surprised that the weight was really manageable.
500m row 2:20
10 OHS @ 115#- I spent the last 5 min trying to get these. 4 attempts. My arms were tired and I didn't really trust myself to get the bar on my back safely...so I attempted to slide my hands out and press it up from front rack. I had no problem getting the bar overhead at that weight, but I felt like my hands were too close and when I went for the squat if felt really awkward and unsteady and I kept dropping the bar.