The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes rowing, toes to bar, wall ball, cleans, and muscleups.
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Athletes and Judges, 14.4 has been announced, please read and watch the video so you are prepared: http://games.crossfit.com/workouts/the-open
For everyone else, depending on the number of 14.4 participants in each class, we may skip strength work so we can get everything through the workout properly. Just a heads up!
Skip strength? Did Anthony Bainbridge just type the words skip strength?
And it begins ...
For those who know their splits, this will give you an idea on the time it will take to row 60 cals.
Squats 1RM
95, 115, 135, 150, 160, 170 (374)

Open 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
Score: 180 Tiebreak time: 11:32

Had lots of time for muscle-ups but just could not get one. FUCK!
At least my elbows held up and they don't feel to bad right now.

Nice work 6am!
wu x 2

pause squats (29)

WOD
60 burpees
50 knee raises
40 wall ball
30 power clean... (14 min. cap)

130 total reps. Great work on 14.4, Mike and Megan!
Warmup

Deadlift to 125kg x 5

AMRAP 14
60 cal row
50 T2B
40 Wall ball (20#)
30 Power Cleans (61 kg)
20 MU

Row went well coming in at 3:18 ... T2B continues to suck ... score of 141 in total (got as far as 31 wall ball)
Excited about 14.4! What a challenge! Trying to map out a strategy for each stage based on my typical output (e.g. T2B will go in sets of 5 with 5 sec rest in between). I am pretty clueless about rowing, so if anyone has any advice they can offer, fire away!
Rebekah, the row should be treated as a warm up. I'll determine your pace and fix your stroke before you start.
All for one toes to bar. Gah.

On the right thread this time.
Squat 136x5

14.4
106 reps (aka 46 T2B)

Today's squat felt easier than the ones at 97 on Wednesday. Weird how this fitness thing works.
Thanks for the rowing tips Tony!
It’s fun to watch the worldwide leader board for the Open, but I think it’s fun for us to have home-grown head-to-heads too! Little Kim and I are challenging each other for overall rep count in the Open. She bested me on 14.1 by one rep, then I tied things up in 14.2. In 14.3 she took a nice lead of 13 reps on me, owing to her smart bar-loading and grip strategy. Clearly I have work to do in 14.4 if I want to catch up to her! Tune in tonight for results! :)
PM: Hot Tub/Stretch. Deadlift 137/302x1. Open 14.4. 170 reps. Considering my absolute HATE for rowing and wallball, I'm not disappointed with this.
2PM: snatch mobility/emom, squat 240x1, “14.4” 233 reps.
My experience: 100% quads and lungs. Grip was non-factor. Toes to bar sets of 10. Wall ball sets of 10. Cleans sets of 5. Muscleups I thought I'd be able to do doubles, but I was spending too much energy coming down for second rep so switched to fast singles. Had two minutes left for row (1:45 by the time I strapped in and got screen setup). Lungs had pretty fast recovery, but legs are still wobbly. Enjoy!
Warm-up

14.4:
AMRAP in 14 minutes:
60 Calorie row
50 Toes to bar
40 Wallballs
30 cleans
20 muscle ups

Score: 150 reps - Was hoping to make it to the cleans but oh well! Pretty awesome WOD. It was fun figuring out the ratios on the rower and seeing how that set me up for the next portions. Great job everyone!!
P.s. Thank you Anthony for the awesome tips on the rower. I love how much I'm learning from the Open this year.
Omar, I hit 1:14 at 6pm.
That is very impressive, will definitely try to do 500m
OHS to 73kg x 5
45,55,60,65,69,73x3
60 burpees
50 T2B
40 wallball
30 cleans (61kg)
20 muscle ups
181
I would much rather have rowed than those damn burpees.
14.4
72 reps (aka 12 T2B)

Came off the rower in under 3 and a half minutes and cranked out 3 toes-to-bar right away, so I thought, hey this is going to go pretty well! WRONG. My forearms quickly turned to wood and the T2Bs rapidly deteriorated... I didn't get a single one in the last 6 minutes or so despite many attempts. Very frustrating because at the start it seemed like I would do better. Oh well, not so long ago I couldn't do T2B at all, so I should be pleased, but I thought I had a lot more in me today :(
AM
1K Run
5 min bike
x5 @ 70%
~50:00 steady work

Noon
1 hr. mobility

PM
AMRAP in 14 minutes:
60 Calorie row
50 Toes to bar
40 Wallballs (20lbs.)
30 cleans (61kg)
20 muscle ups
-183 (13:28)
Shout out Highlight of the Night goes to Vicky D who got her very first ever T2B in the warmup and then cranked out THIRTY-FIVE of them in 14.4. Wicked! Beau travail, Vicky!
Omar, just to clarify, that was peak like we did this afternoon. A proper 500m is going to take at least 1:25 and I wouldn't go below 1:20
at any point.
Omar, just to clarify, that was peak like we did this afternoon. A proper 500m is going to take at least 1:25 and I wouldn't go below 1:20
at any point.
Great job everyone on 14.4!
Can't wait to do this...ummm hate rowing, hate wall balls, eesh!
I think you've got me on this one Becky!
Awesome! I'll be doing it Monday
Love challenges :)
That is an awesome deadlift pic Sharon!