14.3

Courage

Saturday March 15, 2014

The Box will be open at 8 am.  We will run Heats all morning every 20 minutes until everyone gets an opportunity to perform the WOD with last heat at 10:40.  First heat at 8:40.  We will have 6 athletes per heat as we need a lot of bumpers per athlete.  Please post to comments your heat request.  If you would like you may come in and treat the morning as Open Gym if you have already done 14.3.  Once everyone is done and there is time before Free Intro, you can get another WOD in.  Please arrive at least 45 minutes before your heat.  This WOD requires a lot of mobility in the back and hamstrings.  Plus an 8 minute WOD needs at least 30 minutes of warm up.

***Reminder***  The Box will be closed tomorrow Sunday March 16 for the SouthSide Irish Parade.  All sessions including CF Kids are cancelled.  If you are competing in the Open please attend today (Saturday) to be judged and get a score.

Also!!!  While this workout requires you to deadlift very heavy weight, please be vigilant and practice good, proper form.  Engage your belly and lats to keep the spine neutral.  Please, please, a back injury and being out of training is not worth 1 more rep.  As judges and coaches we will be watching and we will stop bad mechanics.  We have been training for 12 weeks pulling off the floor.  You all should be extremely adept at maintaing good form off the floor.

WOD

WORKOUT 14.3

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch

MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 185-lb. deadlifts, 20 reps 15 box jumps, 20-inch 225-lb. deadlifts, 25 reps 15 box jumps, 20-inch 275-lb. deadlifts, 30 reps 15 box jumps, 20-inch 315-lb. deadlifts, 35 reps 15 box jumps, 20-inch

MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 8 minutes of: 65-lb. deadlifts, 10 reps 15 box jumps, 20-inch 95-lb. deadlifts, 15 reps 15 box jumps, 20-inch 115-lb. deadlifts, 20 reps 15 box jumps, 20-inch 135-lb. deadlifts, 25 reps 15 box jumps, 20-inch 155-lb. deadlifts, 30 reps 15 box jumps, 20-inch 185-lb. deadlifts, 35 reps 15 box jumps, 20-inch

Notes This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Each time the Athlete returns to the deadlift they will be responsible for loading their own barbell to the next appropriate weight. The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

Special Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of 15 box jumps time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the time of the last completed sets of box jumps.

Skill/Strength: On your Own 10 Deadlifts 185/135 10 Box Jumps

Warm Up: 1000 m Row DROM 10 Good Mornings w/ Empty Bar 45/35 15 Squat Tuck Jumps 5 laps Plate Pushes 20 Mountain Climbers Lateral Band Walks Then Hip Floss/Band Mobility

8:40 Dennis Rx 105 Chuck Rx 101 Mo Rx 71 Bonk Rx 108

9:00 Ryan M Rx 109

9:20 Jason B Rx 107 Julie Rx 109

9:40 Jenny N Rx 131 Sophie Rx 66

10:00 Pete P Rx 62 Bernie Rx 130

10:20 Carlos Rx 92 Eddie Rx 130 Ed O Rx 130

Mobility, News, WODCoach5 Comments