Keep getting ready

IMPORTANT SCHEDULE NOTE: Tomorrow, SATURDAY, March 17, all WOD classes will take place at 44 W. 28th St., 2nd floor.

Friday 120316

5 rounds for time:
5 deadlifts @ 225#/155-185#
10 Pullups

Plus pre-Open mobility work.

Go see Coach Kevin in his one-night-only play, Undertow, TONIGHT. Click here for details!
Beyond the Whiteboard gets you ready for 12.4
KStarr on 12.4: Save it for the MU’s / Carl Paoli on 12.4/ Outlaw Coach on 12.4
Got tendonitis?
How to get your body ready for a 2K row and feel strong
A metaphor in real time
Super foods: Are they really that super?

Jai and Jamie were both kind enough to write up their experiences with 12.3. Enjoy!

Jai:
“Going into 12.3, I decided I’d be happy if I completed one round. I knew that 75# was not an ideal weight for high reps from me, because I don’t always manage to get that weight up in a clean. But I knew I could get a few. And I want to go Rx’d as long as possible in the competition, just to see how much I can do and compare that to what I’m doing months from now. (I’m more than two and a half years into CrossFitting. Measuring your fitness never stops.)”

“My first clean wasn’t pretty but I got it into the rack position. I knew from the start I’d be doing split jerks. My biggest challenge was remembering to drop under the bar–too often I’d get it most of the way up and have to press it to finish. I managed to get five, then three, then two… and then singles were my friend from then on.”

“I completed two full rounds and was two reps away from starting toes-to-bar in my third round when time was called. Out of necessity, both my cleans and split jerks became more efficient, but I still have more work to do fixing my form on those. But let’s ignore such pickiness–I got way more than I thought I would. Triumph!”

Jamie:
“12.3…I knew I wasn’t going to win this one. Shoulder to overhead has always seemed to be my weakness, so when I saw this one, I definitely was already hurting. As for the WOD itself, first and foremost a big thank you to Mike Williamson, Nick Walters, Jason Wong, Jenn Tang, and whoever else may have watched me wince in pain through this workout. The people around you earn you those few extra reps every AMRAP.”

“I came in to this one, with a stitch or what felt like a charlie horse in my right calf, so I was definitely a little nervous, not so much with the box-jumps, but really on the push-presses, where if I had any hope, legs were going to be my savior. Warm-ups with 45 LBS felt okay, but 95 on the bar hurt. Box-jumps felt okay surprisingly or at the very least manageable.”

“I went out fast, (wishfully) hoping to get 9 rounds, with the first round done in about 90 seconds…thereafter I entered that hallowed ground where no K-star disciple shall tread, the pain cave, and was hurting real bad in rounds 5 through 6 on the box-jumps and push-presses. Toes to bar felt great. How often do you get to say that!

Nevertheless, I pushed through the WOD and finished with 6 rounds and 7 Box-Jumps. I was happy I got that far. Even if I was feeling good, I’m going to be honest I don’t think I would have made it much farther than where I did.”

“But enough about me. Great to see everyone come in and go hard on this WOD, it was tough mentally and everyone I saw do it, went after it. The weight was heavy to look at (for most people) and toes-to-bar is not an easy movement. Great work everyone on this one. Hats off. 12.4 looks even less fun!”

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Here’s what’s on tap for Saturday’s WOD classes, ALL OF WHICH WILL TAKE PLACE AT 44 W. 28TH ST., 2ND FLOOR:

Workout 12.4, 2012 CrossFit Games Open

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (Men: 20# to 10′ target / Women: 14# to 9′ target)
90 Double-unders
30 Muscle-ups