February 26, 2016

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Well the day has finally come that we have all been waiting for.  As you can see there are several options in doing this WOD.  This is a WOD that is going to take up a lot of space and we will have to run it in heats so I would like to thank everyone for their patience ahead of time.  We will run this workout all day Friday and Open Gym on Saturday from 9-11.

Good luck to everyone and remember anything is possible!!

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54,Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

54 thoughts on “February 26, 2016”

  1. sub’d lunges/burpees: 336 (8 rnds) 12 situps+10 pushups+12 situps+8 Chest2Bars (C2B slowed me down, situps/pushups unbroken) really sad couldn’t do the open!

    1. By the way, friendly reminder. … pull ups should also be slower than normal for you because you are carefully stepping down. 🙂 If i see you jumping down before April there WILL be PVC pipe in your future.

  2. 236 – Scaled.

    Thx for the motivation Mark. Especially counting in German. They just sounded more difficult.. And awesome job Lorie you killed those.

    #darklifters #letthegamesbegin #cfschamps

  3. last day (and a day late) of shawn’s unsolicited ramblings for those signed up.

    the adventure of the open!

    THE CHALLENGE
    95% of the time we walk into the box it’s to train, to do what it takes to be healthier the next day. The Open is a test, a challenge to see what you can do. The line may be blurred since we work so hard normally, but this is still different. If you’ve never done a chest to bar pull up, today is a CHALLENGE to see if you can get ONE. Often we are most proud of not our best scores, but our overcoming what seemed impossible, like Wendy’s story on Wednesday. My first C2B was in the Open, I only got 9 in 15mins, and every one took 5 kips to build enough momentum to get one rep, and was damn proud.
    If you walk away with 10 reps today, and that was the best you could accomplish, that’s ok! Today is not about getting stronger, today is about overcoming a challenge. (think marathon, not exactly healthy for most people to run 26 miles, but a great challenge to overcome)

    LIKE AN ADVENTURE
    There should be no ‘bad stress’. Noone’s family is going hungry tonight.
    This should stress you, but in a GOOD way. Like an adventure. Climbing a mountain is tough but exciting when you earn that view from the top. Achieving your new job. The nervous feeling before a game starts, but the aggression to score. You should be excited (good stress) to see what you can do when tested, get every score you can. Not anxious about failing. Your job today is to be better than yourself. Take 5 seconds before you walk in the door, shake off any concerns, and walk into CFS with all the confidence of the world!

    ATTACK THE CHALLENGE
    We shouldn’t normally make our lives around a WOD, it’s just a WOD. If we achieve 70% or 99% of our potential for the day we’re still walking away fitter. But for 5 WODs a year it’s a fun challenge to see if we can get 100% out of ourselves. BEFOREHAND: Listen to whatever will prep your body best. Get a little more sleep, skip alcohol the night before, skip coffee in the morning so caffiene right before the WOD has bigger effect. Whatever works for you. PLAN THE WOD: plan whatever works for your abilities. Whether it’s a rest plan, a rep scheme, whatever works for you. Don’t use someone else’s plan, use your strengths and overcome weaknesses.

    SIEZE TODAY (and perhaps the most important)
    You are to perform your best for TODAY, not yesterday, not what you should be, not what you want to be. Just TODAY. I’m annoyed that I’ve eaten too much crap and will have to do C2B as a 300lbs delicate butterfly. My own damn fault. BUT that’s not going to do a damn thing to help me today to dwell on past mistakes or what I want to be tomorrow. Today is only about today. Do the best with what you have TODAY. I will be cranking out C2B as fast singles because that’s the best I can do today. Bad Stressing about I ‘should be able to do 3’s’ won’t help me.
    Don’t stress yesterday or tomorrow.

    This is your adventure, enjoy it. Sieze the day!
    then relax, perhaps a beverage, and go on with the important things in life.

  4. Back in time from Chicago for my first Open! Is it odd to say that was fun? Way to go #darklifters that was one heck of a workout. Every single one of us was sweating today!

    Scaled 268

  5. 189 – scaled

    GREAT JOB EVERYONE!! Those lunges were mega hard right off the bat for me, and even though I had a goal in my head to get at least 200 reps, I’m going to just be happy I did this today!!!! 🙂 🙂 🙂

    1. Wendy,
      Great job managing a long challenging wod with many moving pieces. Lots of people, two heats, judging, set up with boxes, bars, weights, etc. In the end it ran smoothly, scores were captured and it was fun. Well Done!!

  6. 6 rounds + 8 burpees
    25# plate for walking lunges

    9:!5 you killed it, nice work!!! sorry had to leave for work before second heat:(

  7. So awesome to have so many people in the box pouring out encouragement and tips for the WOD! That was simply kick@$$!

    16.1
    182rx

  8. Today was such a great day. Everyone worked so hard and was so flexible with the large number of people competing in the Open !!! It was awesome how many people showed up to just cheer each other on and we even got to see Jon Walsh today!! This is going to be a wonderful Open Season

  9. 140 reps rx (5 rounds + 5 burpees)
    Great group, thanks guys! Great energy. And great effort by the WODers.

    My right hamstring hates me right now.
    Good luck Saturday morning cfs’s!

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