Friday December 24, 2010
"Cindy" by brian and frank from Matthew Morales on Vimeo.
Remember y'all, no classes today, but the gym will be open from 8am to 11am with the workout on the board. So come on in and earn that figgy pudding!
Okay first, the gym WOD (CrossFit and C-sport)
CrossFit Hero WOD
"Helton"
3 rounds for time of:
- 800m run
- 30 DB squat cleans (50/30)
- 30 burpees
*scale load and/or reps as necessary.
And now, for the main event!
Cadence Showdown: "Coats vs. Gaines"
10:30am today
WOD (For Tony and Matt only)
Event 1
Take 12 min. to find a 3RM for squat clean
*The 3 reps must be done in under 40 sec. to count
rest 7 min.
Event 2
3 rounds for time of:
- 7 ring dips
- 14 power snatch (95lbs)
- 21 wall ball shots (20lbs, 10ft)
rest 20 min.
Event 3
For time:
- 2k row
- 25 pullups (COVP)
*Scoring will be by differential. So if one athlete cleans 20lbs more in event 1, he is +20. Then, if the other athlete wins event 2 by 25 sec., he would end up +5 going into the final event. Then the athlete who's behind would have to win event 3 by at least 6 sec. to win the competition.
Good luck to all! And Merry Christmas!
Post results and thoughts to comments.
8 Comments
Reader Comments (8)
32:05(40) squat cleans took way too long
Good work to both Gaines and Tony
Merry Christmas and happy holidays!
Way to go F3 & B Dean!! ~ My new idols~~
Felt like lifting today. Did five rounds of 5 front squats, 5 strict pull-ups and 2 split jerks. Worked up to 115 on the SJ and 135# on FS. Then Brian suggested I try for a one rep max on my FS and I got to 145#. Thanks for the help Charles and Brian. Happy Holidays Cadence Family!!!
Helton--39min
Merry Christmas
It was a blast watching the madness today! Good job to both particdipants, and big props to Gaines for digging deep and powering through at the end! The whole ordeal looked painful; glad I was but a spectator! haha. Merry Christmas everyone, see yallz next week!
Great job today TC and Gaines! Props to you guys for making a whim of an idea a very cool impromptu event. Maybe even starting a new tradition. In fact, here's an idea, you guys choose the next matchup!
Did 4 rounds of 800m run, 50 double unders. One more week until I can start incorporating upper body back into my workouts...
Awesome job Matt and Tony. Way to push through the pain. It looked yucky!
Merry Christmas everyone! xoxo
My friend and I did "Helton" today at my school's gym...we got in trouble for moving the dumbbells to the upper track and got made fun of for laying down dying at the end, but it was so worth it!