WOD 3/4/10
March 3, 2010 by Kris Freeman
Filed under Workout of the Day
Bo Hornback does 40 # Luggage Thrusters & Jumping Squats while on a business trip in Vietnam. If you are serious about your fitness, sometimes YOU have to make it happen! Good luck at the CF Games Sectional Qualifiers this weekend Bo!
For time:
500m Row
5 Rounds:
5 SDHP
7 Ring Dips
30 sec. rest b/t rounds
500m Row
* score = Time – rest (2 min.)
Affiliate Team Training
5 Rounds of Cindy
rest 2 minutes
4 Rounds of Cindy
rest 1 minute
3 Rounds of Cindy
rest 30 seconds
2 Rounds of Cindy
Rest 15 seconds
1 Rounds of Cindy
Cindy: 5 pull-ups, 10 push-ups, 15 air squats
It doesn’t matter what program you are on, weight gain is ENTIRELY dependent upon how much you eat.
If you don’t eat enough, then you will not get heavier, simple as that. The weight training program doesn’t determine how heavy you get, it only determines how much of that “added heaviness” is muscle and how much is fat.
Let me say this one again so that you understand.
NUTRITION IS 100 PERCENT RESPONSIBLE FOR WEIGHT GAIN
Your training plan will help determine how much of that weight gain is muscle, and how much is fat.
WOD 1
5 Rounds For Time (completed with a weighted vest throughout 30/15lbs):
7 Deadlifts – 225/155lbs
11 Burpees
WOD 2
Sandbag Sprints
The distance, number of sandbags and weight to be announced at event.
WOD 3
2 Rounds For Time:
Row 500M
15 Overhead Squat – 95/65lbs
Row 500M
15 Toes-to-Bar
I think CFM is going to place more than a couple in this thing. The workouts are suited for Bo, big deadlift, fast running, and great burpees. Dieme is a good bet too: his vest work will pay off. I would call Lincoln a dark horse, but he isn’t: he is a ringer on deads and rowing, wondering if the toes to bar and OHS may test his flexibility.
Last year took out alot of people on the skin tears from Chest to Bar pull ups. My advice would be for competitors to review taping technique with Freeman or Sweat if you get the chance in case that last WOD has C2B’s.
Sorry for not commenting on the women competitors, I just don’t notice you in the gym.
Oh, and Sharp has a 3 minute Fran. He’s going to CA.
Good lucky guys! See you there on Sunday morning.
Are you going up Paul? My daughter and I are heading up late Saturday afternoon.
Thanks for the vote Paul, but I have a feeling there is going to be some studs at this thing. Either way it will be a great time. Looking forward to CF Maximus having a great showing and a great time!
Do we have any girl who will compete on Sun?
I’m going out of town this weekend so I’m going to hit one of the Crossfit’s in nashville.
Good Luck everyone!! Kick some ASS!!
Good analysis Paul, thanks for the support. I am fine with OHS, it’s Toes to Bar that will be a challenge-it looks like I am doing them in a tornado the way I swing back and forth. Wish the Deads and OHS were heavier. I am betting on Matt and Bo to make the top 5 (Matt wins Wod #1, Bo #2). These WOD’s suit Deime as well. If Tripp, Sweat, or Brad would compete, I’d have to think each of them would make it. All depends on WOD #4 however.
Jennifer and Lisa are shoe-in’s. No doubt they will qualify.
Should be a lot of fun this weekend. I think about 20 people from CFM will be there, more the better.
For the guys we have: Bo, Matt, Lincoln, Dieme… anyone else?
If anyone is getting together for dinner on Saturday let me know.
Brad Jones will be competing, he just doesn’t know it yet.
Andy, just tell him the winner gets a pair of 2 inch inseam shorts, he’ll be so excited!
I am going to try to make it, kind of up in the air right now. I want to take one of my daughters too.
Sorry I forgot Lisa and Jennifer, they both kick ass.
Its strange how seemingly “easy” WODs last year demolished people. You gotta think burpees with a vest on, and what the standards of your umpire is, will be important. CFM will be well represented, but there are some studs in Lou, obviously the Dayton area, and was it Milford last year? And only 20 spots. The good news is people who got to CA last year get a pass through to Regionals, so the top 3 spots (I think) are open.
I wonder if Caity Matter will try it this year?
I’m registered, and ready. Going to be hard for me but I am looking to finish within the allotted time. Just looking forward to the experience!
Way to step up and compete Seth! We will be there on Saturday earlier than I expected. Want to check out the Crossfit Kids exhibit/demo.
Update from CFM satellite location in downtown Lexington: Brad Jones had the registration page up on his computer a short time ago. His only hesitation seems to be that he prefers 1.75″ inseam for his man panties. I’m contacting the Games coordinators to see if he might be able to exchange the 2″ inseam shorties if he wins.
That’s hilarious Andy! Tell Brad that I’ll bring some scissors. Tell him that this could be the start of a new trent, the BJones preferred CrossFit shorts. I heard Dieme say he will wear them all next week if Brad beats him on Sunday. Come on Brad, make it happen.