warm up
5min jump rope
2rounds:
pvc pass thrus x 10
45# push press x 15
45# back squat x 10
workout
115# rx
10 sec. transitions btw movements
deadlifts
push press
squat cleans
SDLHP
thrusters
push ups
burpees
lateral bar jumps
9:00 of total work divided unevenly amongst listed movements. Athletes do not know the order or the exercises. After last interval 30 seconds rest. Then...
115# OHS x 20
115# G2OH x 25
Pull Ups x 20
1 Mile Run
for time
10 sec. transitions btw movements
deadlifts
push press
squat cleans
SDLHP
thrusters
push ups
burpees
lateral bar jumps
9:00 of total work divided unevenly amongst listed movements. Athletes do not know the order or the exercises. After last interval 30 seconds rest. Then...
115# OHS x 20
115# G2OH x 25
Pull Ups x 20
1 Mile Run
for time
caleb.rx.207/13:14
ReplyDeleteHarry 95#-85#
ReplyDelete130
15:44
this was mentally tough because of the uncertainty of the work times/rest times, and what was coming next. not that it wasnt physically tough, but you had to fight through basically not knowing how long it was going to last.
after the first part there were an additional 4 exercises, and Turbo said "for completion" naturally i thought he said "four times". and that was a sinking feeling.
over all i give the w/o an 8 on form and a 9 on degree of difficulty.
rob. 43yo/195bw. rx 14:43
ReplyDeleteadded a 1 mile run to the warm up.
didn't count my reps. concentrated on locking my shouilders out etc.
broke part 1 down like this:
dl's 30sec./pp 1min/scleans 1 min/sdlhp 2 min/ thrusters 1 min/ push ups 1 min/ burpees 2min/ lat bar jumps 1 min.
Thanks CFJAX!
your loyal fan,
rob in ger
p.s. Turbo I don't think that was cool having to wait so long! ;-P
after having a little time to think about this unique wod, i have a couple of comments. athletes have known for years about previewing or visualization of the stoke/course/lift/jump and this year at the olympics i actually saw for the 1st time skiers at the top of the hill with eyes closed moving there heads around trying to imprint the course in their mind. so they could just be on autopilot mentally and let their body respond to the visual q's. if you have ever ridden hannah park on a bike you get to know every tree root, and know exactly where to put your front wheel. and there isnt a lot of thinking involved.
ReplyDeleteat CF i guess we know what is coming when we read the wod. it used to be a little like this when no wod was posted. (to be honest i think it was better when the wods were not posted because for me it leads to picking and choosing) when we read the posting i guess we at some level start to visualize how we are going to go at it and mentally come to grips w/ it.
this wod takes all that away, and there is a fear factor going in that only gets worse as it goes on. Lord knows none of had any idea what Turbo had in mind,and i was near to a melt down before we transitioned back to the known (the back end of the wod).
as far as mental toughness i dont think you could beat it. you have to be mentally tough to deal w/ the unknown as well as the physical strain. this was in fact one of the best workouts i have ever done, and it left me in a dry heaving shambles.
p.s. the time for work done was decided spontaneously. If i would have had someone holding the watch for me and deciding when the change would have been made. I would have probably bit the bullet on this. The mental factor wasn't experienced as much. Therefore, I took the transition breaks away.
ReplyDeleteI loved the idea of this. it was great kick to my ass that I will be feeling the whole night shift!
I for one think the programming from jax is always very good. Having shifts makes life interesting . Eating habits, sleep habits and when to train become a challenge. I for one will continue to follow cfjax. My only routine is really like this. Wake up and check the site. Whatever no matter what is copied and put away till I train. I don't think about it I just do it.
My thought toward training are this: Life is not fair. You will never know the surprises held ahead of time.
The first paragraph is an excerpt from one of my posts on 324:
ReplyDelete“Programming formats to which we have become accustom, define and direct activity, leaving very little to wonder in the realm of the unknown. What is left open-ended by walking into the gym or opening a webpage and reading a workout? Standard programs establishes a prescribed weight (scaled or not; the load is predetermined), order of events, a particular rep scheme and/or distance, and how many times or for how long the tasks will be performed. So, only one indefinite aspect really exists; either the number of times the objective is met (AMRAP), or the total time it takes to accomplish the goal.”
Part of the CrossFit training platform is preparing for the unknown. If the goal is to address the unknown and/or the unknowable, then occasionally you have to train in an undefined environment. It relieves us the comfort of predetermined strategies or the coziness of an expiring clock; instinctually, survival mode is engaged. If the workout calls for a particular number of repetitions, then that’s is all we will perform. However, remove the boundaries, and with it certainty, and find a new world of capability and performance.