REST DAY
Competitors Class
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/ exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
CFE WOD:
Choose a sport:
Run: 800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m
Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest 2 min; 250m
Bike: 1.75 miles, rest 4 min; 1.25 miles, rest 3 min; 1200m, rest 2 min; 600m
Swim: 200m, rest 4 min; 150m, rest 3 min; 100m, rest 2 min; 50m
Post sport and total sprint time to comments
Good to see that Kelsey is still texting after the row as much as she texted during the row.
Unfortunately work issues with patient problems don’t care if you’re at Crossfit or not…and for the record I was multitasking…
Glad Jack joined in on the fun of laying down! 🙂
Coach sent me a CWOD since I won’t be able to make it tonight:
Had a good 10 minute warm-up: (row, lunges, pu’s, squats, etc.)
CWOD:
40-30-20-10
Sit-up
Double Under
*After each round – Run 2 laps
Roughly 10 minutes or so – did this around 80%
WOD 1: 10:09 Rx
WOD 2: 155/235/435
WOD 1: DNF did 2 rds rx + 51 reps
WOD 2: I capped out at 7pm but I got to 103/148/?? Can’t remember my DL but it was no where near my 1 rep.
That was great programming but my body is hating thrusters right now.
WOD 1: 8:33 Rx
WOD 2: 205 Snatch, 305 Clean, 465 Deadlift
Close to PR on snatch and clean, but 40 lbs away from DL PR. I was exhausted when done.
WOD 1: 2 rounds + 50 reps. Mod: 73# thrusters
WOD 2: 93# snatch (5# PR), 138# clean (3# PR), 178# DL (not a PR but better than I expected. Haven’t done that weight since July).
Love those EMOM incremental workouts.