MON March 10/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Press + push press 4 x 4-6 sets across
B. Complete for time;
– 95/135# deadlifts
– 30/45# DB push press
7.6.5.4.3.2.1
Cap – 10 minutes
Record – load for a. and time for b.
WOD Guidance
a. Work to a heavy set in the warm-up and then complete for sets across in working sets.
b. Deadlifts need to be set at a light load, they are to be quick and very near unbroken. The push press can be set a t a higher load relative to the deadlift, you can choose a load that you could do near 15 reps with unbroken fresh.
TUES March 11/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Back squats 4 x 4-6 – sets across
B. Complete;
– 6-8 back squats @ 70% of above load.
– 6 burpees
– 20 sledgehammer swings
Every 4 minutes x 4 rounds
Record – back squat loads,
WOD Guidance
a. build up in warm-up sets to a heavy load and then complete for sets across in the remainder.
b. This is to be done at a light back squat load, it should be very near speed squats (control). The burpees need to be quick and unbroken, do not hesitate. Sledgehammers can be done overhand and need to be quick and with force.
WED March 12/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY
A. AMRAP in 15 minutes
– 4-6 DB bench press
– 4-6 ring rows
B. 2 Gym width sprints – Every 75sec x 15 rounds
Record – reps in a.
WOD Guidance
a. This is a simple day – again written this looks like an AMRAP in a metcon style but it is not it is an accumulation muscular endurance workout. All sets need to be unbroken if not – simply rest longer. Choose loads tht you could do 3-4 extra reps with (6-8 RM).
b. max effort low end sprints.
THURS March 13/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Tire flips 5 x 8 flips – rest as needed
B. Complete for time;
– Row 800/1000m
– 30 DB top end burpees
– 20 pull-ups
Record – time for b.
WOD Guidance
a. Who doesn’t like tire flips?
b. For time – full row followed by top end burpees, which need to be done with a tight torso throughout, pull-ups will not be unbroken at all, they will be a struggle.
FRI March 14/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
CF 14.3 GAMES WOD – Only for those not doing it on Sunday. Anyone interested in doing it on Sunday CAN NOT do it today as I really want people to only do this workout once not twice based on the silliness of this workout.
For those doing the workout on Sunday or not in the open complete the following;
A. Thrusters 4 x 6 -sets across
B. Sled drag sprints 2 lengths – Every 2min x 6 rounds @ fast speed (light load 25-35 for ladies and 85+ for men)
Rest 4 minutes and repeat
Record – thruster load
WOD Guidance
a. Build load of thrusters to a heavy set of 6 and then complete 4 sets across at that load – rest as needed.
b. 6 rounds of fast sled sprints – rest – repeat. These need to be fast – if the load is slowing you down to much, take it of as load means nothing here. Speed if crucial – use the harnesses and if too many people in class than use the handles.
SAT March 15/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY – do not workout today is you are working out tomorrow.
AMRAP in 15 minutes of;
A1. Press x2 @ 85-90% 1RM
A2. Pull-ups x4-8 (based on strength level)
B. Games 14.3 smarter variation;
Complete 5 rounds for time;
5 95/135# deadlift
10 box jumps @ 18/24″
Record – time for b.
WOD Guidance
a. This is not an amrap in the true sense of it, but again a muscular endurance and hypertrophy workout. Shoot for as many unbroken sets as possible, do not make this a met con, but a solid work effort on quality repetitions.
SUN March 16/14
CF Games WOD 14.3 ONLY ONCE – if done on Friday that will be it. This workout is not designed to be done twice.
I feel it to be appropriate to let you all know my thoughts on the Crossfit Games 14.3 WOD – please do not let this ruin your fun and your impression of the games as a whole, but take it into consideration as a CrossFit box owner. This is a post I put up on Facebook after seeing the workout released and performed online on Thursday night.
CrossFit Games 14.3 – Can anyone say disk herniations – thanks Castro
One of the highest incidence of disk and low back injuries in sport and resistance training is spinal flexion under load. Adding fatigue to the equation along with increased repetitions with increased loading is far from intelligent. I am sure I will get blasted for my opinions here, but we must understand that in an inclusive test of fitness with more than 100,000 individuals taking part a workout of this structure will surely set more than a few individuals back weeks to months due to injury, which is unfair as an inclusive test of fitness would have considered injury potential when choosing movements and rep/set schemes.
More info to chew on if you want it;
The spine is made up of 24 mobile vertebral segments, each displaying 3 degrees of freedom. The vertebral column is supported by a massive grouping of muscles including the erector spinae, transverse abdominis, quadratus lumborum and deep posterior spinal group including the multifidus, rotatores, interspinales, and intertransversarii. The lumbar erector spinae are highly important during the deadlift because they help resist vertebral shear and maintain anteroposterior spinal integrity (which Stacie Tovar and Alessandra Pichelli were unable to maintain as high level CrossFit athletes). Proper deadlift technique requires a rigid spine to be maintained throughout the movement and the vertebral column and its supporting musculature are subject to significant internal forces during the lift.
Deadlifting to failure with moderate/heavy loads (increasing loads and reps) repetitively significantly impacts joint kinetics and kinematics. Deadlifting with spinal flexion decreases the moment arm for the lumbar erector spinae, reduces the athletes tolerance to compressive loading, and results in a transfer of load form the muscles to the passive tissues increasing the chance for disc herniation.
I disapprove of this workout for most athletes in the open and I hope I don’t hear the excuse that “this is simply a part of the sport of fitness so deal with it”.
It is now a part of our testing this year, but understand the risk/benefit ratio of a workout like this – it may be a test of fitness (or spinal column integrity more likely) but it is outweighed by the potential risk of injury due to the loading and set/rep schemes which makes it a shitty workout as a fitness test.
If this was a CF Games workout or a CF Regional workout I would feel sorry for those doing it (as I am not fit enough to be one of them), but I would be more accepting of it. The loads in this workout allows those with moderate to good fitness and strength levels to be tortured for 8 minutes and be exposed to massive amounts of spinal flexion as the loads are not high enough to actually stop many, but are high enough to ensure spinal position failure. Creating workouts and testing parameters is tough I know this from many yeas of programming and operating CrossFit competitors. The CF staff and open creators ned to give their heads a shake on this one.
Long story short this workout sucks and is poorly designed for the participants taking part and as a test of fitness.
Sorry for the long rant – but I feel better now that I got this off my chest.
COMMENTS made by Scotty Butcher on my Facebook post;
Scotty Butcher Phd I have to ‘weigh’ in. I’ve seen many people on FB saying, “yay, finally a heavy WOD”. Make no mistake – this is not a heavy WOD, this is a neurologically, metabolically, and biomechanically STUPID WOD. It is a recipe for disaster, particularly if you go ‘all out’ in the first couple of lighter rounds. Take the light rounds slow and give yourselves tonnes of rest between reps in the heavier rounds.
Scotty Butcher Phd Fatigue (the hallmark of any Open WOD) is your enemy with this one. DO NOT go hard and fatigue yourself when the load is light. High levels of fatigue kill DL form and Chad is bang on by saying this will massively increase your injury risk. Be smart about this one, people.
