Workout of the Day
A.
Warm-up EXACTLY as you would if you were entering into this event at the 2014 CrossFit Games.
B.
“2013 Masters Games Finale”
For time:
100 Double-Unders
100 Meter Run
4 Rope Climbs (15′)
100 Meter Run
30 Axle Front Squats (regular barbell is fine if you don’t have an axle)
100 Meter Run
100 Meter Farmer carry
20 Dumbbell Snatch, alternating
100 Meter Run
Time Cap: 15 minutes
Men 40-44: 135 lb axle, 70 lb DBs
Men 45-49: 135 lb axle, 70 lb DBs
Men 50-54: 135 lb axle, 70 lb DBs
Men 55-59: 3 climbs, 115 lb axle, 50 lb DBs
Men 60+: 50 double-unders, 3 climbs, 105 lb axle, 45 lb DBs
Women 40-44: 95 lb axle, 50 lb DBs
Women 45-49: 95 lb axle, 50 lb DBs
Women 50-54: 85 lb axle, 40 lb DBs
Women 55-59: 3 climbs, 75 lb axle, 35 lb DBs
Women 60+: 50 double-unders, 2 climbs, 55 lb axle, 25 lb DBs
PROGRAMMING NOTE
This is your last hard day of training before we cut both volume and intensity. You will train Friday and Saturday, rest on Sunday, and then do a little bit of light rowing and/or mobility on Monday.
10:02 Rx….used way to much energy on du’s, rope was great, FS had to break up 10, 10, 6 it slipped, 4….lost time here! DB snatches ok.
9:53 as Rx for 55-59 except used 60lb DB. Missed a bunch on DU early then strung 60 or so together to finish. I wore the wrong shoes for the rope climbs as I was slipping a bit. I usually can get to the top consistently with 2 – 3 position changes. But on two climbs it was 4. FS were 15, 8, 7. DB snatches were unbroken.
A: done
B: 9:26 as rx’d with these subs, FS UB
20 HSPU in place of farmers carry
20 Burpees in place of snatches
A. Done
B. 10:52 I planned to do the FSs in sets of 10, but had to break them up a bit more than that. I took the runs at a medium pace to prepare for the next movement, which I think worked for me.
My goal is to make it to the 3rd day. I really want to do all the workouts.
A. Done
B. 8:54. Rack position w/ axl was a struggle. Both times I dropped the weights blew off the bar and I had to rebuild it which cost time. I suppose the trick is to not ever drop the bar. Everything else felt good.
Brandon, last year I did this one in 7:25 with all FS unbroken. You may learn something about your approach by watching last years video on this but this one should be your wheel house if you can hold onto the front squats. Beals is another one in relation to the lower age bracket that should do well.
https://www.youtube.com/watch?v=P6XzyWtxfCE
Brent, that was awesome and you were so cute at the end there.
Watched the video. Awesome job last year! Definitely helps to watch. Thanks!
That was awesome! Let’s all be sure to concentrate hard on simply having fun out there! Thanks for sharing Brent
Awesome! Thanks for sharing this buddy!
Sweeeeet!! I was in the stands for that event. Big part of my motivation to get back to Carson without having to buy a ticket.
Awesome job Brent, last year the front squats got me, my plan was to go unbroken but ended up dropping the bar a few times.
Nice work Brandon. Looking at last year’s leaderboard, you would have taken 3rd in that workout!
Brandon I am giving this a go today…you have an excellent time. Last year my low back spasmed at 10 FS. ..I was purely in survival mode to the end…the axl bar was terrible for me. Redemption hopefully today after a year!! :)) I had tweaked something in my low back on the c&j earlier that day, I never told anyone of course..haha
A. Done.
B: 9:13
Notes: warmed up on everything but the rope climb. Should have in retro. Almost fell from the top on the first one. Didn’t hurt myself but messed up the routine. Too slow on climbs and a little slow on the FS. Should have done this 1-2 minutes faster.
Just wanted to let you guys/girls know I withdrew from the Games this week. I am staying home to take care of my Mom, she is on kidney dialysis and had some complications recently. She is doing better and should be coming home from the hospital today, so all is good.
It was great doing CJ’s workouts and posting results with you all, it kept me motivated. I wish you guys all the best and have a great time at the Games. I will be watching and rooting for all of you.
Regards, Terry
I am so sorry to hear about your mom Terry! You absolutely made the right decision and if you need anything, please give me a holler. My thoughts and prayers are with your family.
Terry, I’m glad to hear your mom is coming home, and she will really appreciate you being there. (Assuming that’s her in the picture — she is adorable!) But we will definitely miss you at the Games. I’ll be thinking of you and praying for your family.
Glad to hear she’s doing better. We workout to improve our quality of life and family is the biggest part of that. I was looking forward to trying to keep up with you at the games. Wish you and your family the best.
We’ll keep you guys in our thoughts and prayers Terry. It was fun working out with you this summer and I hope to meet you in person to shake your hand someday.
Sorry you can’t come, but Mom’s are more important! Best of luck…
This serves yet another reminder that life outside of Crossfit is spelled with a capital L. Your priorities are in order and hope to see you sometime in the future. Good to hear she is doing well.
Terry, you know how I feel about this…I am bummed you won’t be in Carson, but glad to have befriended someone with your character. You’re a great athlete, but a better man. Our thoughts and prayers are with your family. Talk to you soon!
Thanks for all the positive comments, was able to hit a workout the first time in a week yesterday, felt good after living at the hospital for a week. Mom is home all is well.
We will miss you Terry! Hope to meet you some day you stud!!