Wednesday, October 21, 2015

Wednesday - WOD 212 - lurong retest

When I think about our CrossFit journey, I am reminded of the community that we have built.
We are a community of people who have decided that we must all help each other in order for the community to grow and prosper. Those that choose to make themselves #1 or ignore the spirit of community are often the ones that hop around from place to place, gym to gym, and friends to friends.
If you do CrossFit because you only want to win, you will not be happy with where you are. You will find reasons to complain, find excuses to quit, and blame others for everything that is going wrong.
Think about why you are here. If the answer is a selfish one, you will find it difficult to achieve your goals.
On the other hand, if you put others first, make realistic goals that are about others, you will grow and prosper not only in life, but in health.  This happens because you have changed your position to that of a servant.

Mark 10:42-45
42 Jesus called them together and said,“You know that those who are regarded as rulers of the Gentiles lord it over them, and their high officials exercise authority over them. 
43 Not so with you. Instead, whoever wants to become great among you must be your servant, 44 and whoever wants to be first must be slave of all.
45 For even the Son of Man did not come to be served, but to serve, and to give his life as a ransom for many.”

This is a retest of week 1 lurong.
Compare to...

Group Warm up

3 rounds of
10 Empty Bar deadlifts + Hang power Clean
10 push ups
10 Empty Bar Thrusters

Then row 400 meters at a steady pace

6x2 AMRAP:

The workout is an AMRAP (as many reps as possible) in 2 rounds of 6 movements, each with an equal 60 seconds of work to rest ratio:

Minute 0-1
Deadlift - L3
Deadlift - L2
Deadlift - L1

Minute 1-2

Minute 2-3
Box Jump Overs - L3
Box Jump Overs - L2
Box Jump Overs - L1

Minute 3-4

Minute 4-5
Hang Power Cleans - L3
Hang Power Cleans - L2
Hang Power Cleans - L1

minute 5-6

minute 6-7
Muscle Ups - L3
Straight Leg Box Dips - L2
Bent Knee Box Dips - L1

minute 7-8

minute 8-9
Thrusters - L3
Thrusters - L2
Thrusters - L1

minute 9-10

minute 10-11
Row for Cal - L3
Row for Cal - L2
Row for Cal - !

Minute 11-12

Repeat for Round 2

Movement and Load Details - Men

Level III (3)
Deadlift- 155 lbs
Box Jump Overs- 30"
Hang Power Cleans- 155 lbs
Muscle Ups
Thrusters- 155 lbs
Row for Calories

Level II (2)
Deadlift- 115 lbs
Box Jump Overs- 24"
Hang Power Cleans- 115 lbs
Straight Leg Dips
Thrusters- 115 lbs
Row for Calories

Level I (1)
Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Bent Knee Dips
Thrusters- 75 lbs
Row for Calories

Movement and Load Details - Women

Level III (3)Deadlift- 100lbs
Box Jump Overs- 24"
Hang Power Cleans- 100 lbs
Muscle Ups
Thrusters- 100 lbs
Row for Calories

Level II (2)Deadlift- 75 lbs
Box Jump Overs- 20"
Hang Power Cleans- 75 lbs
Straight Leg Dips
Thrusters- 75 lbs
Row for Calories

Level I (1)Deadlift- 55 lbs
Box Jump Overs- 12"
Hang Power Cleans- 55 lbs
Bent Knee Dips
Thrusters- 55 lbs
Row for Calories

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