Time: 8:00 a.m.
For the month of July, we're going to use Dutch Lowy's "July Challenge" to direct some of our training. Dutch posts a challenge each month on his blog - the July Challenge is his second thus far. Here is the challenge as given on his site:
The challenge this month will be to take your bodyweight from the ground to overhead enough times to total 3000 lbs for men and 2000 lbs for women.You can visit his blog for a video of him and Michele completing the challenge (click the "July Challenge" link at the top of his blog page). I highly recommend it - both pull off impressive performances.
Scaling will be allowed on an individual level based on the coaches prescription however if the weight is scaled the participant must do 3000 lbs regardless of gender.
Here is an example:
I weigh 158 lbs.
3000/158 = 18.xxxx
You will round up regardless of the decimal point. I must perform 19 reps at 158 lbs as fast as possible (see video).
Example 2:
Michele weighs 145lbs
2000/145= 13.xxx
Michele must do 14 reps at 145 lbs as fast as possible.
Scores will be counted in seconds and divided by the number of participants.
Michele and My score would be:
117+223=340
340/2= 170
Again i only need to see one score unless you are an individual. In which case post your weight/reps as well as time. Time will be the only thing scored.
I don't have a precise date in mind yet with regards to when we'll do this challenge, but in order to give us time to prepare a bit, we'll probably do it near the end of the month. With this challenge in mind, the movements in our strength rotation this month will include - among a few other movements - power cleans, squat cleans, push jerks, and split jerks. So . . . here's today's WOD:
Power Clean
3-3-3-3-3
10 min AMRAP of:
Run 200m
15 Box Jumps, 24"/18"
15 Push-ups
15 Wall Balls
Needed 3 reps, decided to go for 4 . . . (06/29/09)
Posts
4 comments:
Power Clean, 5 x 3:
165-3
185-3
195-3
200-3
205-1
Tried out the bump technique that Ricky taught last Saturday (6/27). He said throw it out if it doesn't help . . . I'm throwing it out. Everything was slow about my cleans today.
AMRAP: 3 rounds + 200m, 15 Box Jumps, 8 Push-ups
Charista - welcome and nice work!
Kiley - nice PR yo! (yo!)
65
85
95
110 X 2 (Rep PR)
115 X 1 (PR)
AMRAP = 2 rounds plus the run.
15# Wall ball
Boy push ups (hopefully improving on these)
Thanks for coming Charista! You did a great job - see you tomorrow!
45
55
65
75
85
95 X 2?
I'm not really sure how much Phil made me do at the end... Whatever it was, it was too much.
AMRAP: 2 rounds + 200m, 15 box jumps, 15 push-ups, 8 wall balls. Just 7 wall balls short of 3.
Let it be known by all - I respectfully disagree with Charista's "Whatever it was, it was too much" comment (but she probably already knew this).
Charista - next time, you will own that weight. Of course, you won't really own it. It belongs to CHS, but I digress.
Post a Comment