315 (315)
345 (345)
330 (335)
330 (315x1)
330 (no attempt)

3 man rotation
10..1
4..1 tire flips with hop in/out
3..1 110# stone shoulder
10:41

Thursday's WOD: 3 guys, a deck of cards, and some equipment.

Draw a card and do that number of reps of the given exercise based on the chart: stone=110# Atlas stone ground to shoulder; press = 95# shoulder press; GHD sit up = touch ground and pad; box jumps = 24" box jump; Jack=10 wall ball shots 20# 10', Q=30 second treadmill run 7mph @ max grade; K=10 53# kb swings, A=10 burpees. Final card drawn is an all play to make the exercises equal (18 each)


The WOD took us about 23 minutes to complete with one guy working at a time.  I ended up doing 20 stones, 29 presses, 19 GHD sit ups, 9 box jumps 20 wall ball, 10 kb swings, and 2 turns on the treadmill.  Cashed out with my 19 burpees for the day.

2011 WODstar Christmas Break competition

Ok, so this wasn't really the championship, but this litte write up makes it seem like one:

The 2011 WODstar Christmas Break Champions are Tim Gallion and Nathan Peters. They clipped the runner up team of William Kent Thomas and Jason Sutfin 234-231 in a down-to-the-wire championship event. Gallon and Peters took a commanding 155-144 lead into halftime and held off a late surge by Thomas and Sutfin to hold on for the title.

The event, which consisted of sandbag clean & jerks, prowler pushes, tire flips, sandbag carries, atlas stone carries, and db hang power snatches, was the first of its kind and is sure to become an annual event.

Tim Gallion was voted MVP, while Thomas and Peters were voted to the all-tournament team.

Contact Jason Sutfin for sponsorship information.

*********************************

2 man team WOD. We partnered up with a member of the opposing team and worked for reps (points) while the opponent dead the heavy work until complete, then we switched places and did it again. 2x Prowler push while the other guy did AMRAP sandbag clean and jerk, 4x sandbag carry while the other guy did tire flips, 2x atlas stone carry while the other guy did db hang power snatch.

We did 4 rounds...we cut the rounds in half for the final two (1x prowler, 2x sandbag, 1x atlas stone). The prowler push was horrible! Overall, a nice WOD.

homemade WOD

4,3,2,1 160# stone to shoulder
8,6,4,2 245# deadlift
12,9,6,3 55# kb swings

Ti.me 9:03

.cashed out with 20 pull ups

WOD at the Depot

WOD#1: 7 rounds for time and load
35 double unders
1 snatch

time 7:25
snatch total 855# (115,120,120,125,125,125,125)

power snatch on all reps. Had to press on the last 3 reps.

WOD#2
5..1 160# atlas stone shoulders
10 burpee bos jumps (24")

time 16:53

stone got really heavy. Round of 4 was a killer! I realized I needed to bend over backwards a little to allow the stone to roll up my chest to my shoulder.

atlas stones

Saturday morning workout at the depot with Tim. 5 rounds of 400 meter road followed byAMRAP atlas stone to shoulder.
rowing times and stone shoulders were:
1:23.5. 12
1:29.9. 10
1:31.7. 10
1:31.9. 11
1:33.7. 11

used the 110# stone

Camille

8 minute AMRAP:
3 snatch complex 95# (power snatch, hang power snatch, hang squat snatch)
3 wall walks

I got 3 full rounds = 18 reps

Rxd was 125#...too much for me! Squat snatches ended up being power snatch with overhead squat, or, at best, caught in a partial squat, then an OHS.

Tataba double unders...tried to stay consistent. Scores 27,30,22,23,22,21,24,25=194

Death by stone shoulders: 110# stone 7 rounds + 7 = 35 shoulders in 8 minutes. Should've gotten another round, but I stopped to pick up the watch the fell (code for take a break), and ran out of time.

Friday x2

Yesterday was a 5k, I didn't do it. So, on today's rest day, I decided to make up a 20 minute AMRAP that I thought I could keep moving on to mimic the work of a 5k. I set out to do AMRAP 20 min of:

down and back x2 (east side to west side of Depot)
12 53# kb swings
atlas stone shoulder x4 (2 each shoulder)

after 3rd round my back was pretty tight, so I ended up doing a 5 rounds for time and got done in 9:55.

I rested a few minutes (3-5) then did 5 rounds for time of:

12 135# back squats (bar starts on the ground...no rack)
12 GHD sit ups

time 5:17

Lynne

wasn't sure if I was physically able to do Lynne today, but really wanted to give it a shot. My right shoulder has been hurting on and off for the past 10 months and hurt really bad last week, but has felt better the past week since I've laid off of heavy upper body work.

I subbed out push ups with a 45# bumper plate on my back, as far up between my shoulder blades as I could keept it, and took off. Round totals for push ups and pull ups were:

14,29
10,20
5,16
5,14
6,13

My upper body muscular endurance is almost non-existence. I probably came of the bar a little early on the pull ups, but I was afraid a tweaking my shoulder. I noticed my grip giving out, too, maybe because somebody taped the pull up bar at the Depot and it gets sticky/slippery. Nothing a good chalking won't cure!

I some some lifts with the 160# stone. Didn't shoulder it, but got it up to my chest and hyperextended my back - 5 reps.

Rowed 500m to cash out, hoped to get sub 1:30, but quickly realized my legs and back was shot from the other work. Finished in 1:47.8. Hardly stellar.
3

WOD with a guest

John Davis was in town working at Marathon so we met up for a WOD. This was a homemade WOD that was supposed to shoulder friendly. I did:
500m run with 25# backpack and 64# sandbag then 1:30 work and :30 rest of each of the following..
90# front squat - 23
110# atlas stone shoulder - 8
Double unders - 70
24" box jumps - 25
500m weighted run

WOD time 16:51