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March 21, 2014 – Competition

Workout of the Day
A.
Row 1000 Meters @ 70-75%
and then…
Hamstring and Thoracic Spine Mobility
and then…
Three sets to note calories of:
30 seconds of Rowing
5 Toes to Bar
4 Wall Ball Shots
2 Power Cleans
1 Muscle-Up
Rest 90 seconds
(use this to learn your pacing – first set @ 90%, second set @ 95%, and third @ 90-95%)

B.
CrossFit Games Open Event 14.4
Complete as many rounds and reps as possible in 14 minutes of:
Row 60 Calories
50 Toes to Bar
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups

  • Randy Affholter

    A. Warm up – another good one
    B. 180 – tiebreaker time 11:12 – still no MU. I am going to get one of those!!!! Once I get one of those, the sky will be the limit for me. Enjoy the Grind!!!

  • Roque Corona

    B. 166 reps. Got to 16 cleans.

  • Jonathan Mexico

    First of all….great warmup. However, I did underestimate how much work it took to get to the MU. Josh really made it look way too easy.

    192 reps. Did 4 sets of 3 at the end

  • Gary Stallings

    A. done
    B 199!! tie break at 9:31 missed it by one rep!!! I am so doing this again on monday. Paced the row to much and wallballs.

  • Terrance

    A.
    Jumped around on this portion

    B.
    194- 2 failed MU at the end, opened with a set of 3, 2, then singles
    10:12 time off cleans- felt fresh after cleans but will push harder to have more time on MU and shoot for 200…would love any advice/tips/strategy from folks that made it through MU

  • Al

    Masters 50-54
    191 reps. (12:33 tie breaker)
    Great warm up. My row is awful (3:45), but otherwise felt well prepared. Thanks
    CJ.

  • Gilgamesh

    Got 175…Dammit. Will hit it again on Sunday..must get to MU.

  • http://www.cincinnatistrength.com/blogwod Michael Maher

    A. Complete
    B. 180, tie break (13:02)
    Missed two MU attempts at the end. Def doing again.

  • LP Boudreault

    A. Done
    B. 195 (tie break 10:58)
    Started Muscle Ups with 5 then 3…missed 2 attemps at the end…should have paced that part better. Will most likely redo I want to finish that round.

  • Tyler Durham

    14.4 – 189 tie break 10:54, just don’t have the MUs. The 7 months no rings or bar really showed. Can’t wait to hit this one again after a few more months on the program

  • Kevin Cooper

    192… I’m quite happy with that but my video is invalid so I have to redo. I liked the wod so not a big deal!

  • Will Peddie

    180.
    Had 2 Muscle Up attempts but grip was shot.
    Crushed the 60 Cal row and Wall Balls were unbroken.
    Cleans went 10, 10, 10.
    Toes To Bar were brutal for this guy.

    • Will Peddie

      Tie break – 12:35.

  • Tyler Goldberg

    192 tie break 10:32

  • Aaron Beatty

    1st Attempt

    204 & 13:40 tie breaker

  • https://twitter.com/EddieScheidler Eddie Scheidler

    184 reps, tie breaker 11:01
    Definitely going to try again on Monday now that I have a feel for the workout and can carve out a game plan.

  • Audrey

    1st: 184

    redo: 187

    happy, may do it again. I like this one.

  • Daniel Ware (South Central)

    14.4 198 tie breaker 9:56
    Just fell apart last 5 MU
    4-2-2-2-2-2-1-1-2-failed 2

  • NickLove52

    14.4 – 195 reps tie break 9:58
    Felt great through the whole thing just got blown up at muscle ups but pretty happy with the score.

  • Eric Schaetty

    185 on second attempt, tie break 11:53

  • emily kramer

    183 toes to bar took up too much time. Mu felt great! May redo on Monday use the skinnier bar for toes to bar and see what happens!

  • Julie Beaumont

    182 – might redo Monday if I feel good. Really weak on MU’s. Just need another 30 secs to get another 2 MU’s – I think it’s do-able.

  • JT

    199- failed 2 attempts at the 20th muscle up- will redo on Monday.

  • Zach (Socal)

    Did this twice and second score of 191 will have to do.

    Had more than 4 minutes to do MU but really struggled due to my reliance on false grip which fry my arms. Have gotten better at monkey grip but when I’m fatigued there aren’t enough reps in my body yet to make it second nature…

  • Tia Svendsen Wright

    Got 191!
    Did doubles on MU’s super happy with this! :)

  • Jennifer Shoskes

    14.4 – 180 with a tie break time of 12:05.

    I’ll take it. I rested for about a minute and got 2 really good MU attempts in. I have never successfully completed one (yet) and those 2 attempts today were probably the closest I’ve ever been. It’s reallllllly close…I can practically taste it! :)

  • Taylar N

    I did this for the first time Monday. I was on vacation the previous week and hadn’t been able to work out. I got 190, 11:23. I hit my goal on the dot but I think I could have done better had I not rested a full week with crappy food and off sleep schedule. I am content but not ecstatic!

  • Rasmus Frederiksen

    This was awesome fun