CrossFit East Bay WOD @ GWPC 081009
Sunday 081005
Five rounds for time of:
135/95 pound Deadlift, 15 reps
135/95 pound Hang power clean, 12 reps
135/95 pound Front Squat, 9 reps
135/95 pound Push Jerk, 6 reps
-or-
Five rounds for time of:
95/75 pound Sandbag Deadlift, 15 reps
95/75 pound Sandbag clean, 12 reps
95/75 pound Sandbag Zercher Squat, 9 reps
95/75 pound Sandbag Overhead, Anyway/Anyhow 6 reps
Post time to comments.
Compare to 080702.

CrossFit Certification Seminar Trainers' WOD - video [wmv] [mov]
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Use 2 bar min for this..
1 bar for the deadlift and HPC
2nd bar for the front squat and push jerk.. use the high mounts on the squat rack otherwise you will be doing a fright amount of power clean to rack the bar.
This workout... should be called helena of hades.
Frank: not possible at present due to equipment constraints.
I suggest people scale to a weight that they have a good chance of doing these unbroken with, to avoid having to clean:
The point of these complexes is to flow from one movement to the next, as the top of the dl is bottom of HPC, top of HPC is bottom of FS, top of FS is bottom of PJ.
I, for one, am immensely grateful that I get to do these at half weight.
OK folks, I made some more sandbags and re-weighted the ones we have. I also consolidated the 25s into one adjustable 100# bag.
I have to say, the 100# bags (we now have 2) seem twice as hard as the 75# and I'm not quite sure why this is.
As rx'd 1 round
realized I was too tired, dropped to 95 lbs
finished somewhere around 25 minutes
Going to Texas, will miss this weekend. Have fun!
27:58 at 95#
33:13 65# Barbell
I didn't break a single drop of sweat, but this was really hard. Thanks Daniel for sharing the barbell with me.
60:50 rx (came in last again...)
~28 minutes, 50% weight (65#)
35:30, with 75# sandbag. I was dreading the push jerks but the cleans turned out to be extremely hard for some reason..
I had to laugh at your comment, James C. You can't win at everything :) and...you did this with 135#! This workout, at that weight, is a ridiculous amount of work! It's stupefying! Also, this kind of workout favors really large and muscular folks, like Nick. You are super strong, but 135# is a much larger percentage of bodyweight for you than for Nick. Sorry, Nick, I'm not picking on you...you're just a good point of reference for this. The beauty of CF is that EVERYONE has areas that favors their strengths and/or body type and areas that they need work on, or just suck because of their body type. Elaine, for instance, can run circles around me and does ten pullups for every single pullup that I do. She's light, she's fast and she's got crazy pull-strength (ahem, and she's a badass). In contrast, I can typically outlift her...(for now, at least)...at least in part b/c I'm bigger than her and partially b/c I've been lifting for a much much longer time. I know I'm given to being overly verbose but I think it's important to maintain perspective. (Oh, now it sounds like I'm saying you don't have perspective...NO, that's not where I'm coming from at all! This note is a gentle reminder to everyone, including myself.) I never considered myself to be a competitive person. CF can bring out the competitiveness in folks that typically aren't and largely, I think that it's a very positive thing. If it drives you to work harder and you're ultimately measuring the you now against the you two weeks ago, six months ago, two years ago, then you're on the right track. I'll get off my soapbox now ;)