July 23 2014
Christmas in July is going down Friday at 7:30PM. Come out for the 12 Days of Christmas WOD and stay to watch the CrossFit Games and have a beer. If enough people signup in advance we’ll supply a keg of beer.
After a fierce first day of competition Jerry sits in 17th place poised to make a big jump forward in day 2. The deadlift ladder saw Jerry hit a huge 45# PR pulling 425lbs off the ground! Each one of the first 4 workouts was really a specialist WOD – pull heavy, run fast, walk on your hands. As such many of the athletes ahead of Jerry have a top 5 and a bottom 15 in their results. Jerry has finished a supper consistent 11th-13th in each workout – holding his own against the specialists. Over the next two days the workouts become more rounded in their demands: The 2007 WOD is first with Rowing, Shoulder to Overhead and Pullups followed by the Medball/Burpee WOD with Ground to Shoulder Stone(Medball) Cleans at 70lbs and Burpees.
Jerry is nursing a bruised shoulder, from a fall in the Handstand Walk, but I spoke with him last night and he’s in good spirits and ready to push hard. A couple of top 10 finishes today can catapult him into the top 10 overall.
Tabata Hollow Rocks
10 Ring Dips (weighted)
30s Nose and Toes HS Hold
Power Snatch (95/65)
Do 1 Power Snatch and 1 Squat Snatch on the first minute. Then do 2 Power and 2 Squat Snatches on the second minute and so on until you can’t finish the work within the minute.
If you fail before 10 Min You’ll rest the final minute and then do 2+2 Power Snatch and Squat Snatch on the minute till the end.
5x Hang Squat Clean + 2 Front Squats + 2 Split Jerks (75%)
(Heavier than last week)
5×3 Pendlay Rows
5×5 Weighted Dips
5×5 Hip Thrusts