Regional WoDs have arrived.


Barbell Training-
400 meter run
60 ball slams @ 40/25#
8 Prowler (40 meter) Pushes @ 180/90
2000 meter row

Regionals WODS are here and they are pretty fuk you up gnarly.

If you take a close look you see there are 225# Hang Cleans, 345# deadlifts, 100# dumbell snatches and WOD 4 contains 150 squats (of different variations) 90 shoulder to overheads, 120 pull ups. And that’s only for individual.

On a personal note I have neglected pistols since I started CrossFit and here they are showing up in a set of 50, what this means is i have about 3 weeks to develop the ability to knock out 50 pistols (in under 5 mins)….Here is where my problem comes WOD 2- If I can not complete at least 10 hang cleans into that wod I can not advance to day 2. No good. I have never one pistols in a WOD, nor have i ever done a hang clean at 225#. I always train the clean from the ground. I have some serious work to do and not a whole lot of time to do it. I will be working on pistols everyday I HAVE to be able to do 50 in under 5 mins and here is why:

2000 meter row- I will finish this in about 730. By the time I get ready or the pistols It will be around the 8 minute mark. I figure I can handle 2-3 Hang Cleans every minute, meaning I need at least 5 minutes for them. This leaves me 5 minutes or less to do the pistols. And this is my goal by game time to get this movement I have never done into an efficient one. And hopefully I can handle the cleans.

This year Regionals are harder then last years games.

At this point I am not sure how everything will turn out, but I will trying hard for the best outcome. And i am super excited to have everyone there hanging out. I will do my best to make sure everyone can see me working my hardest during day 2.




By | 2017-01-13T10:12:45+00:00 April 19th, 2012|WOD’S|3 Comments

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  1. Mee Eat Paleo April 19, 2012 at 10:31 pm

    you did a pistol man!

  2. Frank April 20, 2012 at 7:21 am

    You got this one coach.
    ” serious work” is your middle name 🙂

  3. Ginger April 20, 2012 at 2:24 pm

    Pistol pistol pistol… yeah! You got this coach!

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