10 UB Front Squats @ 70%
Run 400m
Rest 1:1
Notes: DO NOT pace these runs. Every round should be all out. Front Squat sets begin when the weight is cleaned from the ground. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is dropped.
Post total time to comments. WOD courtesy of Outlaw CrossFit 120925.
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17 comments:
doh! anyone want to change their front squat max from yesterday after seeing the wod today? :)
some helpful info:
- UB = unbroken
- before you ask, yes, the weight has to be taken from the ground. if this is a limitation for you, then pick a weight as close to 70% of your FS max. i put scales on the board of big dawgs 70%, pack 60%, pups 50%, if this helps any.
- today will not only test your ability to do percentages (thank goodness for that calculator!), but you will also have to calculate work:rest periods for total time (calculator is not so helpful for this). bring your thinking caps...mathleticism in full force today!
Or if you have none mathleticism you can just point to your incoming time scribbles on the floor look at Cori (our favorite Mathlete) with a raised eyebrow and she will have pity on you (bless your heart) and run the numbers for you.
Pack (and not ashamed to be there today)
110 lbs 2:20, 2:22, 2:32, 2:13 = 16:41 (that's not pacing - I prefer to think of it as caloric conservation)
I think I would have loved this one. Hope to see everyone Thursday. EA
Doin' the math out loud...Hmmm Let's see...My max yesterday was 105. 70% of that is 73.5
I did first 2 rounds with 65lbs, then decided I could sling 70lbs for the remaining 2 rounds. I did it.
Must not have rested quite enough, but total time was fairly close. I was more focused on my splits than total time.
2:08/2:33/2:27/2:30= 14:57
and, for personal reference and because I'm just that way, I did my 400 splits separate as well: 1:40/1:51/1:46/1:47
Upon further review, my total should be much closer to Bill's since his splits were close to mine in total. I gotta work on Base 6 math. and Double unders.
New Math-a song by Tom Lehrer...
http://www.youtube.com/watch?v=Vetg7vWitTU&feature=related
Keep in mind this is from the mid 60's... Try listening to this with your eyes closed so that visuals don't distract...it will be more like his concert...lol
This guy is actually quite brilliant... Harvard Math Prof...
Here he sings the full periodic table of the elements, to the tune of Pirates of Penzance' "Major General" song. Insane...
http://www.youtube.com/watch?v=AcS3NOQnsQM
complete with Danish translation...
Bwahahaha Stacey!!
Great News~! Update on Brad Hawley:
http://www.caringbridge.org/visit/bradhawley
Wow, thanks for sharing update on Brad Hawley. A-m-a-z-i-n-g! God is so Good! :)
Hooray for Brad who is now doing epiglottis WOD's. Good news indeed.
That is really-really great news about Brad! I know he and Ellen must be beside themselves with excitement!
Wasn't a great time but I'm glad I finished! Thanks cori and Brian for the encouragement and help.
18:00 @ 125#
whooped me, as always when front squats are involved. can't remember my splits.
3 shout-outs
amber for beast mode @ 140#
drew for always being in beast mode
brian for mega beast mode @ 185#. he was a few seconds shy of SUB 15! yowza!
Awesome news about Brad!
I subbed presses for the squats.
55#, 2:23/2:33/2:30/2:41 @17:45
Way to hang J. Lee. Keep it up and you'll be amazed at the results.
Brian, you are amazingly fit. Hope the rest of us mortals aren't holding you back.
Brian, you are an animal fella!
Josh
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