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Breakdown for the Shakedown!

Posted by Zeb on February 15, 2012, 3:32 pm in Uncategorized

Thursday, February 16th, 2012

Warm up:
Jog 800 meters
DROM
10 Wall Squats

Mobility:
Shoulder Prep

Three ‘build up’ sprints from the gate to the street.
Practice Muscle ups or transitions

Five rounds for time of:
800 meter run
9 Muscle ups

Cool Down:
Cat stretch on box
Pidgeon on box
Calf Stretch

IMG_0614
Running and Muscle ups!

Behold the last day of our three day Running and something-else cycle!  The 800 meter run is just enough ‘rest’ to do 9 muscle ups well, if you can do them.  Otherwise, we’ll stick to doing either 10 Transitions per round, or 10 Chest to bar Pull ups/10 dips per round. 

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This Saturday is the 2012 Winter Shakedown held at CrossFit Fast in Calabasas.  We are sending three teams of four athletes each to the comp, a total of 12 athletes.   There will be 2 Workouts and a ‘Floater’ WOD throughout the day.  Show your love in comments and let us know if you’ll be coming out to support.  Here are your teams and their heat times! 

“Ball So Hard University” 8:20, 12:30
Amy Pero
Sondra Jovel
Red Magpantay
13

“Tight WODs” 10:30, 2:35
Laura Hansen
Badger!
Sto Halim
Brandon Young

“Team Fatstick”  10:55, 2:55
Lara Erlank
G
Zeb Pascual
Diso

15 Responses to Breakdown for the Shakedown!

  1. 13, on February 15, 2012, 10:48 pm

    ahem. “Ball So Hard University”. Singular “ball”. As in “Ball So Hard, motherfuckers wanna fine me. That shit cray.”

    • Zeb, on February 15, 2012, 10:54 pm

      Fixed.

      • 13, on February 15, 2012, 11:09 pm

        haha!! nice

  2. Antonio, on February 16, 2012, 8:26 am

    25:21 . Did 5 Muscle ups per round. Still easing my shoulder back.

    • Dave C., on February 16, 2012, 10:19 pm

      Did 5 MUs each round too, thanks to Zeb and Diso for the scaling advice. If your shoulder is good the next time MUs come around, we’ll Rx the next one!

      This was my second muscle up WOD, felt great to go from 7 reps (and total humbling failure) in the first one to 25 reps today (feeling good) in a couple of months.

      On a side note, Flores runs like he has the star in Mario. It is awesome.

      • Antonio, on February 17, 2012, 3:21 pm

        We will def do Rx’d Dave. Congrats on the progress. Flores has been smashing these running WODS. He is a burner.

  3. Zeb, on February 16, 2012, 11:44 am

    25:47, bar muscle ups. Didn’t want to re-rip before Saturday.

    Ashkan is f#cking fast, and his gymnastic ability is legit. It was everything I could do to try to keep up with his ass. Bar muscle ups are easier than ring ones, so I’m curious as to how this would have turned out on rings.

    • Ashkan, on February 16, 2012, 7:30 pm

      Got something like 25:55 or something.
      Rx’d the muscle ups till round 3 till i tore up my hands… AGAIN.

      then went to bar muscle ups.

      Thanks zeb for teaching me bar muscle ups mid WOD and keeping on pace when i wasn’t running.

  4. Jordan, on February 16, 2012, 8:17 pm

    32:25 rx’d. Fed the dog of fear bigtime at about round 3, right around the time Brandon said “hey, don’t worry, only 20 or so to go, right?”

  5. Joe D, on February 16, 2012, 10:46 pm

    26:55 rx’d

  6. Kamran, on February 16, 2012, 10:51 pm

    32:47 rx’d…and signed up for the games

  7. Martina, on February 17, 2012, 12:15 pm

    27:44 Rx’d.

    • Martina, on February 17, 2012, 1:33 pm

      Yup, destroyed Kamran and everything. Haha!

  8. McCoy, on February 17, 2012, 12:33 pm

    Again, the previous post was from McCoy, just posted for the office computer where it defaults to Martina, who could probably do this time as well.

  9. Eric B, on February 18, 2012, 12:51 pm

    No ability to do muscle-ups at home (or anywhere… yet) so I modified to:

    5x
    Run 800 m
    15 ABMAT situps
    15 burpees.

    Done in 27:53. Slowest run in Lap 4; slowest calisthenics in Lap 2. Fastest of each in Lap 5.

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