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March 22, 2014 – Competition

Workout of the Day
A.
Three sets not for time of:
Strict Handstand Push-Ups x max reps
L-Sit x 30-45 seconds

B.
Split Jerk x 1 rep
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed

C.
For Max Reps:
2 Minutes of Shoulder to Overhead (205/140 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (185/125 lbs)
Rest 4 minutes
2 Minutes of Shoulder to Overhead (155/105 lbs)

D.
Four sets for times of:
Run 400 meters
20 Burpees to 6″ Target
Rest 3 minutes

  • Bastiaan Rejen

    To bad, no 14.4 for me. I have the flu

  • Mauro Anelli

    A)come
    B) up TO 85kg fail 90
    C)0/6/11
    D)sub 500row 3:13/3:14/3:16/3:26

  • Ketil Slagstad

    A 3+2+2/ 40+35/10+30/10
    B did 50kgx3, 60×3, 70x3x4 – technique practise
    C scaled down – 80×4, 70×11, 60×22
    D skipped the pauses, did three sets – around 9:00

  • Lukas Esslinger

    B) up to 345 (failed 355 twice, had it locked out but lost it on the recovery)
    C) 27×205, 28×185 36×155
    D) later

    • Jonas Müller

      S2O scores are insane brother

    • Mikael Kasunic

      SICK!!!!! great job

  • Petter Jeppsson

    A. HSPU: 13-9-8
    B. 55-65-75-80-85-90-90-90 kg
    C. Scaled to 75/65/55 kg
    14/18/24
    D. 2:26 / 2:33 / 2:35 / 2:31

  • Magnus B

    Question about the Video submission, If I got to back to the Rower and my timer is not in the camera view the last minute but you can see the time going on the rower. is that not an acceptable video?

    • Petr Krejci

      I would try to keep the timer in the video all the time to be sure. If you can move timer do so. Good luck

  • Paul Raia

    Is the S2OH from the ground?

  • patrick oconnell

    i did a run through of 14.4 this morning and made it to 222. the muscle ups get surprisingly difficult. i feel like i paced it well but will probe break up the wall balls into 3 sets and keep the shoulders as fresh as possible and try to sped up the cleans a little bit

  • Kristin Holte

    A. HSPU: 13-15-10
    45 sec L-sit

    B. Up to 75 kg

    C. 15reps (62,5kg) – 22 reps (57,5kg) – 31 reps (47,5kg)

    D. Did 20 cal on the Airdyne (around 1:45) instead of running
    2:56 – 2:42 – 2:53 – 2:51

  • Mike Annon

    A. 12/12/12
    B. Based off 225 – 115/145/165/180/190/205/205/205

    14.4
    191 reps

  • Jessie Heikenfeld

    A. 11-10-7/ :30 L-sit each time
    B. 95-115-130-140-150-160X3
    C. 140 (12), 125(17), 105 (23)
    D. 3:12, 3:12, 3:06, 3:08

  • Petr Krejci

    A. 17, 13, 11 with 45 sec l -sit broken into 30 sec and 15 sec
    B. 72.5, 85, 97.5, 105, 110, 117.5kg
    C. 11, 14, 21
    D. 500m row instead of the run
    3:15, 3:16, 3:19, 3:16

  • Andrew Thompson

    10, 12, 7 with 30 second l-sit
    60, 70, 80′ 90′ 95, 100×3 kg
    5, 10, 14
    2:55, 2:45 , 2:59, 2:59

  • Ryan Pollock

    A. 8/3/5 HSPU, 30 sec L-Sits
    B. 185/205/235/255/265/285/285/285… no misses
    C. 13/19/25
    D. No time, hopefully do later at the track

  • Mikael Kasunic

    Going for 14.4 again tomorrow so I did a light version of todays training..

    Skipped A and C

    B. 67,5 – 80 – 92,5 – 97,5 – 105 – 110kg x 3

    C. 500m rowing instead of running and 20 target burpees, about, 2:50 each round

  • Ruben Martinez

    A. 5-7-9
    B. 185-205-235-255f-265-280-280f-280
    Jerks off today.
    C. 16-23-25 (3 no reps)
    D. 2:38-2:42-2:44-2:32
    This was a really rough day, good thing though needed it after a less than satisfying performance yesterday.

    M/19/163

  • Niko Vandevoorde

    B. Up to 315 (pr tie) no misses. Excited about that.
    C. Team workout w shoulder to overhead burpees and running.
    Resting up for 14.4.2 on Monday.

  • Craig

    A. HSPU: 17, 15, 13…45# plates + abmat / L-sit: 43, 33, 30
    B. 150 / 180 / 205 / 220 / 235 / 245×2, failed set 6
    C. 12 / 18 / 24
    D. 3:05, 3:05, 2:50, 2:54

  • Korey William Harris

    A – skipped
    B – 115#, 140#, 160#, 170#, 185#, 195#, 195#, 195#
    C – 7 @175#, 11 @155#, 19 @135#
    D – 3:33, 3:37, 3:22, 3:17 with 40# sandbag on the run

    + handstand hold practice

    Shoulder to overhead is a big weakness. Really need to start attacking it.

  • Constantino Montes

    A: HSPU 13/13/10
    L-sit :30/:35/:35

    B: 180/210/245/260 based off 325#. Then 3 sets @185×1.

    C: skipped, doing 14.4 tomorrow.

    D: 12:18.

    Did not do as intervals, just did as 4 rounds for time.

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

    A. 8, 10, 13
    B. 115, 135, 155, 175, 185, 185, 205, 205
    C. Skipped, redoing 14.4 on Monday
    D. Did 3 sets of 100m hill sprints and 20 burpees

  • Paul Raia

    B. 115lb, 135lb, 145lb, 155lb, 165lb, 3×1 @ 175lb.
    C. Shoulder was buggin me when lowering the weight ( I think from MU last night) so did the same format but did HSPU to 8” defecit, then 4” defecit, then no defecit. 16, 24, 35.
    D. 1:57, 2:01, 2:03, 2:05.
    A. Max reps Pushups (no longer than 5sec. rest in plank) + L sit.
    pushups= 40, 41, 32. L-Sit= 35sec, 36sec, 35sec.

  • Justin Parro

    Yesterday got 195 on 14.4. Doing it again Monday because it was a really fun workout : )

    Today
    A. Did with handstand walks instead of pushups
    B. Worked up in doubles to 235
    D. Row… 2:16, 2:27, 2:31, 2:27

  • Lōz

    14.4 189 11:29 can’t say enough about this programming. I do better taking an extra day to practice the movements and get a plan in place. I had a goal for all my splits today and almost nailed them all. Failed a couple mup. Wow was it tough at the end.

  • Wesley Wonka

    A) 23/30s, 17/30, 13/30 . All Lsits uB
    B) worked up to 300# felt really good today no misses all solid and quick underneath
    C) 16 , 22, 33 (def sandbagged the first one, wasn’t really into it and wussed out on it didnt want to clean it off the floor)
    D) 30 cal AD6, 20 burpees rest 3 min

    2:08, 2:17, 2:24, 2:23

  • Nati Strub

    A) skipped
    B) up to 77.5kg
    C) 20 / 23 / 26
    D) skipped..did 30′on/30′off for 20min on the AD at ~315 watts

  • Joe Silvestri

    body was super tired and depleted today from 14.4. no soreness, just didn’t have much.

    A. worked freestanding HSPU for about 15 minutes. also did 3 sets of 45s L-sit.

    B. 175/205/235/255/270/285(f). stopped there. didn’t have the legs for 90% today

    C. 16 at 205/21 at 185/31 at 155

    D. done as 4 rounds, no rest at a recovery-ish pace. felt good to get the legs and body moving.

  • Mike McCarthy

    A. 5/4/4 30s
    B. 165/205/235/245/265/285/295/315PR10#
    C. 20/20/28
    D. 1st set 3:23 finished 2nd and cramped… bad finish

    M/24/240

  • Phil Trojanowski

    14.4 today. 197. May redo on mon so skipped today’s session.

  • Bean

    A) strict press @115 — 8-6-7
    :30s L-sit. Done. (Each set done as 2x :15s holds)

    B) done off of 270. Happy to make all 3 reps @245!

    C) 6-8-15

    D) 3:16 – 3:01 – 2:54 – 2:46 felt better every set!!

  • Aaron L

    A done
    B 95,115,135,155,175,175,175,175
    C 16@135,26@115,36@95
    D 2:35, 2:42, 2:35, 2:42

  • NickLove52

    A) hspu 10/7/5
    L sit 3x 15-20 sec
    B) split jerk 185/225/245/265/275/275/285f/285
    C) 18/21/31
    D) subbed 500m row due to weather 2:50/2:48/2:51/2:47 – this was tough!

  • Bryan St. Andrews

    A. did 14.4 today and got 199… this is all about keeping your heart rate manageable going into muscle ups

    in case it helps anyone, I rowed very slow 2:50 (will speed this up if I redo it Monday to get off rower at 2:30ish), did all 5′s on the toes to bar with 5 sec rest between sets and they were fine.(almost easy & done at 5:17 I think) did wall balls 20/13/7 just to keep heart rate down and was done about 7:25ish, did cleans as clusters 1.1.1.1.1 short rest x 6 (basically a cluster every :30 sec) and tiebreaker was 10:27 – m/u went 5/5/4/3/2 (missed third)/jumped up and missed 200 with 3 seconds or so… I wanna get done at 13-13:30 and get some calories… very doable for lots of you.

    D. 1/2 hour later we did the run 400m/burpees to target
    2:56/2:57/3:00/2:54

  • Dana Alia

    14.4 – 188

  • Richard Le

    A. Strict HSPU: 9/12/11 w abmat. 30-35s L-sits.

    B. split jerk: off of 265 – last 3 sets at 240. Need to get front shin slightly more vertical.

    C. Max STOH in 2 min: 12@185/17@165/20@135.

    D. 400m row and 20 burpees: 2:34/2:27/2:38/2:38.

  • Randy Affholter

    A. Modified strict HSPU 10-7-5, L-sit 45-35-35 knees to chest
    B. 120, 140. 160, 172.5, 182.5, 195×3 – last may I hit 200 for the first time – keep moving forward.
    C. Scaled to 175 – 8, 155 – 15, 135 – 22 – 135 is starting to feel like 115.
    D. 2:38, 2:32, 2:31, 2:25
    Thanks CJ!!! Enjoy the Grind!!!

  • Will Peddie

    A. Done: 2, 3, 3. Scaled Chair Sits for L-Sits – :30, :30, :30.
    B. 198, 220, 252, 269, 286, 301, 301, 301.
    C. 21 @ 205#, 27 @ 185#, 32 @ 155#.
    D. Skipped, burnt out from 14.4 last night.

    6’5″, 253#

  • Jasmin Moler

    A. Subbed seated Db press for hspu…sinus headache, no way I was going inverted. 6/6/6 w/35# Db, :30 L-sits
    B. 100/120/140/150/160/165/165/170
    C. 12/19/29
    D. 2:43/2:43/2:53/2:51
    Felt pretty good today, ready to go at 14.4 again Mon!

  • Kyle Feliberty

    B. 165-195-225-255-270-270-270 felt good
    C. 16, 19, 25 mostly PJ
    D. Subbed a team thruster/burpee WOD.

  • James Love

    A. HSPU 13/8/7
    B. 185/225/245/265/285/300/300/300
    C. 19/25/32
    D. Subbed 500 m row due to weather 2:53/2:53/2:51/2:47

  • Dani Miles

    Completed 14.4 this morning and feel good about it…stuck with my plan and got to rings with lots of time for MUs (weakness for me…didn’t get any in open last year)…186 today. Might redo if time, just cause I liked the wod.

    Afternoon session:
    A. HSPU: 4/4/4
    B. 135/145×2/170/180/190/205×2/210
    C. 19/23/32 (these were tough, mostly push jerk)
    D. 2:29/2:25/2:26/2:23 (liked this one…beautiful day for running)

  • Austin Barrie Groen

    Had to lead an immersion trip to Tijuana. Happy to be back in the USA and I’m looking forward to seeing the Invictus crew on Monday

  • Justin Hanson

    A. Mobility, warm up. Three sets of 30secs row, 4TTB, 3WB, 2 cleans, 1 muscle up.
    B. 14.4 felt good. 188reps
    C. Cool down row.

  • Fredrik Ericsson

    23/3
    A) strict hspu with paus at bottom. 10-8-7
    L-sit check
    B) up to 90%=104 kg. 3 set. Felt ok today. Jerk is a weakness.
    C) 8 reps @93kg. Did not go further. Lost form and timing. Shoulders were fried.
    D) 2:15/2:21/2:26/2:23
    Good training. We will se burpees in 14:
    .5:)

  • Paulo

    Forced “Active Recovery”.

  • Julie Beaumont

    A.3X6 Modified strict HSPU – feels like a strict HSPU will never happen, so hard! 3X30 sec L-sit unbroken (huge progress for me)
    B. Failed 2/3 @90% – felt heavy today
    C. Super scaled and super sucked! 6@123/4@118, 12@113, 9@103 (pretty sure that was not supposed to happen – Anything STO is a big weakness for me
    D. Kinda didn’t read properly and did 4 rounds without stopping, 25 cals on AD each time 14:30

  • Guðfinna Berg

    D. 4:15, 4:11, 3:57, 4:01. Normal burpees.

  • Tyler Goldberg

    A) done
    B) off of 315
    C) 22,29,35
    D) do late

  • Sarah Williamson

    Thursday – Rest
    Friday – Rest
    Saturday 14.4 – 180
    Sunday 14.4 – 181. fought for my Muscle up :D actually had 2 attempts today, but failed the second. Can’t wait to train tomorrow.

    • Brent Lykens

      Great job on MU!

  • Chris Buquicchio

    A. 12, 10, 10
    B. bad stopped halfway through
    C. 19, 22, 31
    D. 2:46, 2:51, 2:49, 2:58

  • http://www.youtube.com/crossfitbrent Brent Maier (42/6’2″/205)

    Warmup: 14.4

    A: 8/8/8
    B: Worked up to 245# – weird pain in groin today even before 14.4. Giving it a break.
    C: Lowered weights and limited to 1m. Smashed chin today on first set. First time doing that in a while.
    D: 2:38, 2:45, 2:51, 2:41 – Ran outside in 30 degree weather and snowing for runs.

  • EfrainEscoto

    A.22/16/10
    B. 130/150/175/190/200/210
    C.4 terrible kinda tweeked something on recivening bar on the way down.7#/15@ 155#
    D.3:13/3:21/3:07/2:13

  • Becky Clark

    14.4 – 186 reps. The rowing is what slowed me down… 4:00 to complete it leaving me only 1:00 for muscle ups.
    THEN
    A. Worked up to 185lbs x2
    B. 13/17/23
    C. 3:23/3:15/3:23/3:10
    Sunday
    FGB with 75lbs… oops. I needed to move though – Only 258 reps.

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

    Complete
    15-9-9
    30 secs x3
    +
    A. 140-165-190-205-215-230-230-230
    +
    205 – 5
    185 – 12
    155 – 17
    +
    3:58-4:29-4:26-4:22 this sucked

  • http://www.AllAroundJoe.com/ Joe Bauer

    14.4 – 194
    Got to muscle ups at 10:46. I thought I had enough time for 20, but ran out of steam around 9.

  • Zach (Socal)

    A) Done
    B) Up to 240
    C) 12 / 16 / 27
    D) Done but forgot to write down times

  • Sarah Williamson

    Done on Monday afternoon, so kept things light:
    A. skipped
    B. #95; #110; #120; #135; #140; #145; #150; #140
    C. Skipped the set at #140:
    2 min @ #125: 9
    2 min@ #105: 14
    D. Sub 500mRow for run (cold in PA again :( )
    3:36
    3:54
    4:03
    4:08
    I see burpees in the near future….14.5…..

  • Kristi Eramo

    Did 14.4 today – 197 reps. Very happy and surprised

  • Henry Kulla

    C 11×205#, 22×185#, 31×155#

  • Rasmus Frederiksen

    A) Done
    B) up to 90 kg
    C) 6*90,11*80,15*70kg
    D) subbed to 500m row
    3:20,3:20,3:20