Warmup
50 Burpees
Samson Stretch
WOD
1st
Back Squat 10-8-5-3
2nd
For Time:
Walking Lunge, 40steps
21 Pullups
21 Ab Mat Situps
Walking Lunge, 40steps
18 Pullups
18 Ab Mat Situps
Walking Lunge, 40steps
15 Pullups
15 Ab Mat situps
Walking Lunge, 40steps
12 Pullups
12 Ab Mat Situps
Walking Lunge, 40 Steps
9 Pullups
9 Ab Mat Situps
Walking Lunge, 40steps
6 Pullups
6 Ab Mat Situps
http://journal.crossfit.com/2010/02/kurtis-bowler-on-crossfit-and-strongman.tpl
Hey Guys- Thought I would let you know how I did last weekend in the CF Ireland Invitational-
The events were posted on Thursday and then it was on Saturday. The events were…
Workout One
Tabata Mash Up
Deadlift, 100Kg 220lbs
Pull Ups (chest to bar, must make contact)
8 rounds of each, alternating.
Total repititions of both movements count for your score.
Workout Two
As Many Rounds as Possible in 10 Minutes of:
3 Snatches, 40Kg (96 lbs)
6 Toes-to-Bar (legs have to break 6 oclock with body and toes touch bar)
9 Calories on the Rower (drag factor set to 140, couldn’t adjust damper)
Score is total repetitions completed in the 10 minutes.
Workout Three
3 Rounds of
1 Minute Max Thrusters, 45Kg 108lbs
1 Minute Max Box Jumps, 24″
1 Minute Max Kettlebell Swings, 24Kg 1.5 pood 53 lbs
1 Minute Rest
For wod 1 (strength) they were really strict about pullups. Chest had to physically touch the bar or it didn’t count- so noone doing butterfly. I did 61 deadlifts and 44 pullups. Wod 2 (technical b/c of the snatch, equally strict on breaking parallel with hips catching the snatch) i did 7 rounds plus 2 toes to bar. The third wod (chipper) came down to me and another guy who is a powerlfter. We were tied for first place going into the final event. Two rounds done in the third event he and I were still tied and I managed to squeak out 4 more reps than him. It was pretty intense. I won the competition. It was a good time. I was fortunate with the draw for what the wods were. The standard for the box jumps killed any kind of momentum because you had to land full foot on the box and then stand up. no heels hanging off and no extending in the air like at the CFNE throwdowns. I think my third wod I scored like 161. All KB swing, my spotter told me he didn’t count like 8-10 of my box jumps. All in all a good day. I won the competition to represent for the 508. Hope the training for everyone is going well. Try the Wods. they are pretty brutal with the strict standards. Good times.
EVENING
“RX’D”
PAUL C. 11:09
JOE E. 11:11
JOSH 15:00
SCOTT 14:23
PETE 12:21
DAN 15:11
VIN 14:28
MEL 16:35
CHRIS 14:46
“ADVANCED”
K.C. 13:09
KORY 7:41
SLIP 8:59
CHRISTIAN 8:36
CRAIG 15:13
SARAH 10:53
SHINYA 16:10
JOHN 12:31
DAVE 11:18
“BEGINNER”
TRACY 11:36
CHASE 7:36
JAY S. 10:36
ERNIE 10:38
13:29 RX’D
13:15 RX’D
Nice Job DS….