WOD 130831 - For The Fallen Hotshots 19

Who were the Hot Shots 19?

On Sunday, June 30, 2013, 19 of Arizona's firefighters gave their lives trying to stop a wildfire near Prescott, Arizona. This wildfire was the single biggest lost of firefighters who battled a wildfire in 80 years, according to ABC news. Many of those who lost their lives were avid CrossFit athletes at their respected gyms.

The writers of this blog including our other friend, Steven, saw the fire comping home from a Spartan Race in Utah. We saw the smoke coming from miles away and the only way we found out what happened was from social media and all the "RIP" status updates on the fallen firefighters. Our hearts go out the those families they are survived by and send them our deepest condolences.

Today we pay respects to their lives and their families by completing a WOD in their name. It's the least we can do. For more information, please click on the link below.
(Source: http://abcnews.go.com/Politics/memorial-honors-19-fallen-arizona-hotshot-firefighters-heroes/story?id=19619291)

Hot Shots 19 Memorial Website


WOD 130831a

CrossFit Memorial WOD
"Hotshots 19"

6 Rounds For Time
30 Air Squats
19 Sumo Deadlift High Pull (Kettle bell or DB) 95#/40#
7 Strict Pull-Ups/ Assisted Pull-Ups
Run 400m

___

WOD 130831b

Strength
Bench 5-5-3-5-3-1

MetCon
CrossFit Memorial WOD
"Hotshots 19"

6 Rounds For Time
30 Air Squats
19 Power Cleans 135#
7 Strict Pull-Ups
Run 400m

Read More

WOD 130830

WOD 130830a

Strength
Back Squat 5x5

MetCon
For Time
10-9-8-7-6-5-4-3-2-1
Hand Release Push Ups
Sit-Ups
Air Squats

___

WOD 130830b

TBA

Read More

WOD 130829

WOD 130829a

Strength
3Rounds
:30 sec side plank
:30 sec prone plank
:30 side plank
:30 rest

MetCon
15-12-9-6-6-9-12-15
Overhead Walking Lunge 75#/25#
Toes 2 Bar

____

WOD 130829b

OLY
Warm up 3x3 Snatch Complex (PVC pipe then 45# bar then 75#)
Pull --> Hi Pull --> Muscle Snatch --> OHS --> Snatch Grip Push Press --> Snatch Balance
then
15 minutes to establish 1RM Squat Snatch

Geoff - 155#, failed attempts at 165# and 170#
Tedi - 155# (PR) failed attempts at 165#
Arvin - 145# Failed 155# 5+ times

MetCon
"Amanda"
9-7-5
Muscle Ups
Squat Snatch 135#
** MU can be substituted for Chest 2 Bars or Strict Pull-Ups**

Tedi - 115# 15:15
Geoff - 135# 14:52
Arvin - 115# 14:40
** I was really impressed with how fast I was getting back to the bar for the squat snatches. I felt so much better doing the hook grip and having my hand placements at correct position for my overhead squat. The MU I went a little cautious with because I didn't want to fail. The only No Rep I had was one MU in the whole WOD and I thought that was impressive. It was all the technique building in the OLY lifts and the practice at MUs the day before.

Geoff 135# Attempt

Tedi 135# Attempt

Geoff 155# Attempt

George 205# Attempt

Geoff 145# Attempt

Tedi 155# Attempt

George 185# Attempt

Pete 115# Attempt (During MetCon)

Geoff 170# Snatch Attempt Fail

Tedi 165# Snatch Fail

Geoff Snatch 155# Attempt Fail

Arvin 145# and a bunch of 155# fails

Arvin 14:40

Read More

WOD 132808

WOD 130828a

Gymnastics
30 Second Handstand Holds x10
then 3 Rounds of AMRAP HSPU (Hand Stand Push Ups)
**If you can't do HSPUs, then working on the negatives from top position to head of floor works too! Remember, use an Ab Mat**

10 Second L-Sit Holds x5
then 10x3 L-Sit PullUps
** If you can't do L-Sit PullUps, have a static hold on pull up while doing strict toes 2 bar works great!**

MetCon
Run 400m/Row 500m
25 Burpees
25 Pull-Ups
Run 800m/ Row 100m
25 Burpees
25 Pull-ups
Run 400m/ Row 500m
*You can pick either the row or run. Jumping Pull-ups/Assisted Pull-Ups are great**

____

WOD 132808b

Strength
15 Mins to find Push Press 3RM
then
6x3 at 80% 3RM

MetCon
For Time
30 DUs
then
3 Rounds
20 Wall Balls
20 T2B
20 Burpee Over Box Jumps
then
30 DUs

Geoff: 16:19

**Here are some videos of the push presses I was able to do with my buddy, Irv. He's about the same stats as me. He has better cardio, and I have the technique. He's an awesome workout partner. Anyways, my push press that we recorded at 185# was actually a push jerk. So I can technically say my 3RM Push Press is only 175#.

Arvin

175#

Metcon

18:43

Getting better at my DUs but still need to get more efficient because I jump too high.

Read More

WOD 130827

WOD 130827a

Strength
Bench Press 5x5
Incline Dumbbell Press 6x8

MetCon
For Time
Row 1000m
20 DB Lunge w lateral raise
Row 1000m
20 DB Lunge w lateral raise
Row 1000m

___

WOD 130827b

Gymnastics
Muscle Up Technique 5x3

MetCon
10 Min AMRAP
Bear Complex
Power Clean --> Front Squat --> Push Press --> Back Squat --> Back Rack Push Press

Geoff: 25 Reps, failed last back rack push press at 26
* I feel like I could've gone faster. I should've thruster'd the front then separated the back squat to push jerk instead of doing a back squat thruster. I gassed out faster. My plan was at least 2 a minute. I reached my goal of 25.

Geoff

Steven

Tedi

WOD (only a minute)

Arvin:

16 rounds at 135# for the Metcon

Read More

WOD 130826

WOD 130826a

Strength
Snatch Grip Press 5-5-3-5-3-1

MetCon
For Time
15-10-5
Power Snatch 115#/45#
Chest 2 Bar Pull Ups/Assisted Pull Ups/ Jumping Pull Ups
Box Jumps 30"/24"

___

WOD 130826b

OLY
15 mins to establish Clean & Jerk 2RM
**not letting for of the bar for 2 reps**

Strength
Clean & Jerk 5x2 at 90% 2RM
2 second pause at bottom of front squat
2 second pause at the jerk (split or push jerk)
** this isn't a heavy heavy lift... form with explosiveness and control is the key)

MetCon
Run 400m
25 Burpees
25 Pullups
Run 800m
25 Burpees
25 Pullups
Run 400m
25 Burpees
25 Pull Ups
Penalty: 5 Burpees every time you let go of bar

Geoff: sub 19 minutes + 2 penalties
*didn't use the timer*

Arvin
OLY
175#

Strength
155#
For the longest time I thought that if I widened my grip for press, jerk, etc. that in shortening the distance I have to put up the weight, that it would be easier. Today I realized that my shoulder strength works differently. I am actually far stronger keeping a closer grip. I noticed this when I had done cleans today and it was an even more noticeable when I did my jerks. Even though the distance the bar has to travel is farther with a closer grip, my shoulder strength negates it. I am curious to see what my CnJ is with a closer grip!!!
Cleans
Set #4

Cleans last set

Metcon
23:50

Read More

WOD 130825

WOD 130825a

Strength
Single Leg Romanian Deadlift 6x4
**Use dumbbells 10-15# for girls, 35-50# men at least**

MetCon
30-20-10
Double Unders // 4 Single Unders = 1 Double Under
Ball Slams 30#/14#
Burpees
GHD Sit Ups // V-up Roll Ups

___

WOD 130825b

OLY
Hi Hang Snatch 5x3
115#
 Arvin - 105#

Strength
Front Squat 2 sec hold + Push Jerk 5x3
165#
 Arvin - 155#

MetCon
21-15-9
BW Bench Press
Back Squat 185#
Strict Pull Ups
Deadlift 225#
GHD Sit Ups

Arvin: 33:50
**BS = 155#
**DL = 215#
Not enough weights in the box..
 
Score: 34:42
** Between George, Steven and me, it took a little longer for each station. We also didn't really go for time, but to just get the reps nice and clean and get a good workout. I was pretty happy that I didn't feel the lower back pain because I really concentrated on technique and breathing. Hoping to hit this again in a month or so for time!

Hi Hang Snatch 115# 5x3

FS + Push Jerk 165#

Read More

WOD 130824

WOD 130824a

Strength
Front Squat 5x2 to 2RM

MetCon
4 Rounds For Time
400m Run
10 Front Squat at 60% 1RM
10 Ring Push Ups/ Dips/ Knee Push Ups

____

WOD 130824b

Rest Day

Read More

WOD 130823

WOD 130823a

Strength
Weighted Pull Ups 5,5,3,5,3,1 to 1RM
then
5 min EMOM 1 Weighted Pull Up at 90% 1RM + 5 T2B (Toes 2 Bar) or Knees to bar
** can be substituted with assisted pull ups to less weight **

MetCon
3 Rounds For Time
15 Sumo Deadlift High Pull 135#/65#
15 Pull Ups
15 Box Jumps
15 KBS at 35#/20#


___

WOD 130823b

Strength 

Snatch Pulls 6x3
215#, 215#, 215#, 215#, 235#

OLY
15 mins to establish 1RM
165# (PR) failed x2 at 175#

MetCon
40-30-20-10 Reps For Time
DUs
Ball Slams 30#
Burpees
GHD Situps

Score: 24:16

Snatch Attempts
I really had to warm up to the snatches. I tried going straight to 135# snatch after the snatch pulls and completely biff'd it. I think next time for next snatch day, I'll be going in on perfecting hi hang snatches into the squat catch position. It's only once in a blue moon I get the snatch position on a heavier weight and luckily I got it on my 165# attempt. Not too happy on the other 175# attempts because I couldn't balance it on the bottom. I know I can squat it, I know I can jerk it, and I know I can overhead squat it... but putting it all together in the snatch is a different beast. Humbled... but I'm happy I got to it finally. 170#... I'm coming for you!

Snatch PR 165#

Snatch Attempt 175# Fail

Snatch Attempt 2 175# Fail

ARVIN
Strength 

Snatch Pulls 6x3

205#

OLY
15 mins to establish 1RM

145# - 5# PR

155# - 15# PR

I really need to work on my OHS and bottom position. I tend to lose my balance due to a bad core, will definitely work on holding my bottom position for at least 2 seconds and working on overall OHS strength! I'm coming for you 160#

MetCon
40-30-20-10 Reps For Time
DUs
Ball Slams 30#
Burpees
GHD Situps

Score: 27:56

Read More

WOD 130822

WOD 130822a

Strength
Strict Shoulder Press 7x1
* work sets up to 1RM *
then
5 min EMOM of 3 OHP @ 80%-85% 1RM

MetCon
12 Min AMRAP
6 Thrusters @ 115#/45#
12 Ring Dips

____

WOD 130822b

Strength

Front Squat 7x2
Geoff - 225#, 235#, 235#, 235#, 235#, 235#, 245# (PR)

Arvin - 185# 195# 205# 215# 225# 230# 235#

MetCon
For Time
50 Wall Balls 20#
40 Double Unders
30 KBS 70#
20 Front Squat 165#
10 Muscle Ups
1000m Row

Geoff- Score 20:57

Arvin - 22:38

Read More

WOD 130821

WOD 130821a

Strength
Snatch Grip Deadlift 6x3
** work up to heavy sets **

MetCon
For Time
75 Snatches at 65#/35#

___

WOD 130821b

Strength
Strict Shoulder Press 5x3
Geoff - 95#, 115#, 125#, 135# (fail) 115#, 115#
Arvin - 95# 105# 115# 125# 135# 145#-1Rep

OLY
15 minutes to establish 1RM Clean and Jerk
Geoff - 225#

Arvin - 205#

http://youtu.be/h4xH6IarWF0

215# fail

http://youtu.be/5-v3qCr8gJ8

210# fail, need to stop JERKING!!!

MetCon
5 Rounds For Time
10 Hang Power Cleans 155#
10 Box Jumps 24"
10 T2B

Geoff - 15:19

Arvin (mile high training) - 20:40

Read More

WOD 130820

WOD 130820a

Bench
5,5,3,5,3,1RM attempt

MetCon
7 Min AMRAP
7 Decline Bench BW
7 Box Jumps 24"

Cashout
For Time
Row 1000m

______

WOD 130820b

Part I:

Bench 5,5,3,5,3,1
Arvin: 135# 155# 175# 195# 205# 225#

HBBS 7x5
Arvin: 185# last set 205#

Incline Dumbbell Bench Press 5x5
Arvin:  35# 45# 55# 65# 70# (Beyond perpendicular bench press)

MetCon
5 Rounds
3 Thrusters 135#
5 T2b
Arvin: 4:38

Cashout
Tabata Run
12 incline
6.5 Speed


___

Part II:
Smolov 8x3 215
**4th and 5th set at 235#

OLY
15 Minutes to find 1RM for today
155#

MetCon
15 min AMRAP
3 DL at 265#
6 Weighted Pistols 35#
9 Deficit HSPU (2 45# bumper plates)

Score:
5 Rounds + 3 DL

Read More

WOD 130819

WOD 130819a

Part 1:
50 Pull Ups For Time

Part II:10-9-8-7-6-5-4-3-2-1
Burpees
Push Ups

____

WOD 130819b

Strength
Overhead Squat 3,3,3,2,2,1,1
95#, 115#, 135#, 145#, 165# (PR), 175# (PR), 185# (PR)

MetCon 1
6 Min AMRAP
1 Muscle Up Attempt
3 L-Sit Pull Ups
6 Chest 2 Bar
** 5 T2B penalty every time you let go of bar between 3-6 set **

Score
4 Rounds + 3 L-Sit Pull Ups + 3 Chest 2 Bar
**No penalty**

MetCon 2
10-9-8-7-6-5-4-3-2-1
Burpee 24" target
Hand release push ups

Time: 9:12

OLY
6 Rounds Every 2:00 of
1 Power Snatch
6 OHS 95#

Read More

WOD 130817

WOD 130817

Strength
Strict OHP 6x3 (work up to 3RM)
then 2 Rounds of
Max Effort OHP at 90% 3RM
then Max Effort Push Jerks

MetCon
12 Min AMRAP
3 Squat Cleans 155#
6 Wall Balls 20# or 15# Dumbbell Thrusters
9 Burpee Over Box Jumps

CashOut
Tabata Treadmill 8 Rounds (20 Sec on, 10 sec off)
12 incline
5.5-6.5 speed
then 800m brisk job

Read More

WOD 130816

WOD 130816

Strength
Back Squat 6x6 205#
**Or 75-80% 1RM
Challenge: 4th set at 225# and 6th set 185# (or 65% 1RM) AMRAP (As
many reps til failure)

**Make sure there are safety bars for this one**

OLY
15 minutes to work up to find 1RM "retty" Squat Clean & Jerk
*Pretty = good form*
then
6 min EMOM of 85% 1RM

MetCon
For Time
50 Burpee Chest 2 Bar
50 GHD Situps / V-Ups
Row 1000m

Cashout
15 min treadmill walk (3.0-3.5) at 6.5-7.5 incline

___


My scores:Back Squat 205/225/185
Clean and Jerk 205#
EMOM 190#
MetCon - Sub 15 minutes
I'll be posting this tonight. Good luck!

Read More