Friday 131227



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8 x 3 @ 65% 1RM

The weight is heavier today, work hard to keep that bar moving fast!




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Complete for time:

100 Pull-ups

100 Kettlebell swings, 55#/35#

100 Double-unders

100 Overhead Squats, 95#/65#

Time Cap is 25:00!!

This is the 2011 Regional WOD # 4. Please read the post below about volume.




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[rs-image img_url=”” link=”” alt=”Kelley D” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Kelley D during the Grace Who WOD at the Conquer Comp!

Today’s WOD is from the CrossFit Regionals in 2011. As Gino said at the beginning of this round of programming, WODs from past Open and Regionals were going to show up. When you look at this WOD, hopefully you’re saying to yourself that 100 reps is a crap ton for one movement. 4 movements of 100 reps each would then be 4 crap tons, and that’s a lot!

Seriously, we want to take a moment and talk about volume. There are a lot of reps prescribed for today’s WOD. Remember, only the top athletes from the Open make it to the Regionals, and this is one of the WODs used to determine who moved on from the Regionals to the Games in 2011. When we look at 100 reps of some movements, there needs to be an understanding that the majority of athletes will have trouble completing them. Movements like double-unders or burpees are a much different story than pull-ups or even kettlebell swings. High volume work for some movements, pull-ups being a prime example, can be a sketchy thing for most athletes.

We want you to be smart with all of your training, including today’s WOD. Ask yourself about your ability to do pull-ups. How did the strict pull-ups go yesterday? Did you get several each round? How’s your kip? Are you tight and controlled, or is it still in progress? Did you just graduate from the ring row sub for pull-ups? How about kettlebell swings? What weight will you grab for today’s WOD? If you have no idea what weight you might use to complete 100 swings, there’s a good chance that 100 reps is too many for you.

CrossFit is a beautiful thing because everybody can do it. The reason everybody can do it is because it’s universally scaleable…we can scale reps, load, sets, time domains, and any other variable you can think of. The important thing is to have an idea of where you’re at. If you’re new to our gym and the CrossFit methodology, 100 reps of these movements is not right for you. The great thing is you have awesome coaches who will help you today. Train smart and get with the coach and talk about scaling options and what’s right for today!


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