(The Oz Park WOD)
3 Rounds for time of:
7 Deadlifts
7 Hang squat cleans
7 Push jerks
400m Run
This time last year… Glenn wrote on CrossFit at the Arnold’s.
Vengeance Memorial WOD
-Rudy Tapalla
Not sure how many of you know my personal background, but I served in the Marine Corps from 98-02. People are often confused on certain viewpoints that you develop while training in the military… specifically, the fact that if they could have guaranteed me to see combat, I would have extended my contract to stay in a little longer. It’s a strange thing when you are in the military; you train and train and train for war. And when it is finally there, you are not just ready for it, you are eager for it. You want to be there… You want to live it.
Dealing with your job and combat is one thing, but another major aspect is losing people you know and work with. I was fortunate to only personally know two people that lost their lives while I was in. If you have been around long enough, you may have heard me reference Capt Treadwell or SSgt Nesmith on our first and second Memorial days. If you haven’t, please take the time to read the copy of the article.
I still feel that there has been nothing more somber in my time as a Marine listening than hearing Capt. Treadwell’s wife speak at the funeral; on how she has “lost not only her husband, but her best friend.” SSgt. Nesmith was survived by his wife and 5 children all under the age of 10.
Both of these men died not directly on the front lines but in training.
On February 25, 2012, 7 Marines died in helicopter training accident. It was noted as one of the most deadly training accident in years. These Marines were part of a Helicopter Squadron named “Vengeance” (HMLA-469)
On April 7th, 2012, We will be doing a workout in memory of these Marines. THIS WILL BE A FUNDRAISING EFFORT that will go to the families these Marines have left behind. We suggest a donation of $10-20.
A few selected facilities will be doing it the weekend prior but I wanted to be personally present when we do it here at CrossFit Chicago.
Who: YOU!
What: Vengeance Memorial Fundraiser ($10-20 donation)
When: April 7th
Where: Here at CrossFit Chicago
Why: To support the families of Marines that have passed (please see below)
WOD:
“Vengeance”
7 Rounds of:
4 Snatches
6 Clean and Jerks
9 Deadlifts (135/95lbs)
*Scale as needed
In memory of HMLA-469, callsign “Vengeance” and the seven Marines who, on February 25th 2012, died in one of the deadliest aviation training accidents in years. The Marines were:
LtCol Thomas A. Budrejko, 37, served as an AH-1W Cobra pilot and executive officer of HMLA-469. LtCol Budrejko, who lived in Temecula but grew up in Montville, Conn., joined the Marine Corps on May 24, 1996. He served three deployments in support of Operation Iraqi Freedom and one deployment in support of Operation Enduring Freedom, in Afghanistan, in 2010. LtCol Budrejko’s contributions throughout his 15 years of honorable service have left an indelible mark on Marine Corps Aviation by virtue of the training programs he implemented, the tactics he improved upon and the profound impact he had on the pilots he instructed and mentored throughout his career. LtCol Budrejko is survived by his wife, Dianna Budrejko and two year old son Andrew, his parents Don and Mary and his sisters Jillian and Catherine.
Capt. Michael Quin, 28, of Purcellville, Va., was commissioned in the Marine Corps on May 26, 2006, and served as a UH-1Y Huey pilot. Capt Quin was an outstanding pilot who had graduated at the top of his flight school class and was working towards senior instructor pilot qualifications. Captain Quin mentored and led his peers with the highest honor. Never one to boast, Capt Quin preferred to quietly lead his Marines by example rather than words. Though young in his career, Capt Quin was considered by his peers to be an outstanding source of knowledge. He was viewed as a friend who could always be counted upon. Capt Quin is survived by his loving parents Bradley and Betsy, his younger sisters Phoebe and Sarah as well as his fiancé. Michael Quin had recently asked his long time love, Kate, for her hand in marriage.
Capt Benjamin Cerniglia Sr., 31, was an AH-1W Cobra pilot who was commissioned in the Marine Corps on Dec. 14, 2007. Capt Cerniglia had previously served as an enlisted Marine, achieving the rank of Staff Sergeant before being selected for the highly competitive Marine Enlisted Commissioning Education Program and later attending Florida State University. Captain Cerniglia took great pride in being a Marine and was an example of professionalism and determination for his peers. He believed that flying in the Marine Corps was his calling in life, and he pursued it with the same vigorous commitment that he displayed for his two children. Capt Cerniglia is survived by his parents, Reverend Mark Cerniglia and Connie Weber, and his two children, Ashlyn and Ben.
Sgt Justin Everett, 33, was a helicopter crew chief who joined the Marine Corps in February 2002, just months after the terrorist attacks on Sept. 11, 2001. He left a job as a youth pastor at a Fresno church to join the Marines. Sgt Everett was extremely dedicated to his Marines and was an outstanding friend and an exemplary crew chief. If someone were ever in need, Sgt Everett would give the shirt off his back or his last beer to ensure his Marines were taken care of. Sgt Everett is survived by his loving wife Holly, his two children, Avery and Jacob, his parents, James Sr. and Patsy, and his brothers James Jr., Jason, and Jeremy.
LCpl Nickoulas, 22, was a helicopter crew chief who joined the Marine Corps in May 2009. He was knowledgeable in all aspects of his job and was never satisfied with learning just the basics. Lcpl Elliott served as a role model for his peers. He was willing to help any Marine regardless of the time and location. His work ethic was exemplary, often keeping him in the squadron late into the night in order to ensure the job was completed correctly. LCpl Elliot is survived by his mother, Marie.
LCpl Corey Little, 28, was a helicopter crew chief who joined the Marine Corps in March, 2009. LCpl Little had a great work ethic and never ceased to impress with his attention to detail and overall sense of pride in what he did. While he loved flying and working on aircraft, he genuinely loved his wife Nicole. He spoke of her regularly at the Squadron and constantly bragged of how lucky he was to have her in his life. He experienced true joy when he found out his wife Nicole was pregnant with their first child. While flying and studying had previously been his first priority, he now realized that fatherhood was quickly approaching and was much more intimidating than any Gunny or Staff Sergeant at the squadron. LCpl Little is survived by his loving wife Nicole, his unborn child and his parents, Wanda and Timothy Little.
Maj Nathan Anderson, 32, was commissioned in the Marine Corps on Dec. 20, 2002, and served as a UH-1Y Huey pilot. He served three deployments in support of Operation Iraqi Freedom in 2007, 2008 and 2009. Maj Anderson was currently serving at Marine Aviation and Tactics Squadron One, the preeminent aviation squadron in the Marine Corps. Maj Anderson was an exemplary officer and pilot. Maj Anderson is survived by his wife Amanda and two boys aged 8 and 10.
A very touching post this morning. I lost a cousin in a similar tragedy as these 7 heros..
Marine Cpl. Nathaniel K. Moore
22, of Champaign, Illinois.
Nathan died when the CH-53E helicopter he was in crashed near Ar Rutbah, Iraq. He was assigned to 1st Battalion, 3rd Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, Marine Corps Base Hawaii. Died on January 26, 2005.
God bless each and every women and man who serve in the military. Without them, our freedom, democracy, and way of life simply would not exist. They are my heros.
I look forward to April 7th’s Vengence Memorial Fundraiser Event and honoring those soldiers.
Reminder: Mondvol paleo meals are available for sale. All remaining meals are in the small fridge in the main wod room. Please be sure to place your cash in the Mondvol envelope taped to the fridge door if you make a purchase. Note: Mondvol purchases CAN’T be charged to your CFC account so please don’t log your purchase on the CFC beverage sheet. Thanks!
Flank steak chimichurri ($12) and Pork tenderloin w/ coconut-creamed greens ($10).
@Rudy great write up.
Will anyone be at the box around 3pm today? I want to get this WOD in but can’t make it at 4pm.
I can tell from being deployed to both Iraq and Afghanistan that Combat is an experience that will change you for the rest of your life. Through this time you gain a sense of comraderie with your fellow Soldiers and a sense of pride of being an American that I cannot explain in words. For those that have been downrange you know exactly what I mean. It does not matter what branch(Marines, Army, Navy, Air Force, Coast Guard). We all bleed Red, White and Blue… I look forward with great anticipation to participate in this event, to honor our fallen brothers!!
Rudy, great writeup, I’m looking forward to this one. Do you have a time on Saturday designated for the memorial WOD?
@ P3 Crossfit Houston, TX
Skill:
Squat Clean
3-3-3-3-3
New PR by 40# (205#)
WOD
21-15-9
Shoulder to Overhead (135#)
Bar Facing Burpees
With the last two days at CFC being shoulder work (HSPUs and OHS) my shoulders were fried for this WOD. I went Rx and finished in a little under 10 min. but when fresh I could see going sub 6 or 7 min.
It would be fun to do this in Oz Park again!!
Taking it back to OLD school. Link to July 26, 2009 … the last time we met “OZ” the Clybourn location:
http://www.crossfitchicago.com/archives/1439#comments
Also for your entertainment … the video of “The OZ Park WOD”
http://www.youtube.com/watch?v=_QKw-IvuiH4
“I’m trying to do this…” – one of the greatest CFC quotes of all time from the artist formerly known as Alison J.
Last night – OHS 3rm (295#) pr by a bunch. This pretty much matches my 1rm pr so the good news is that next time we max i should have a new one
2 hours later
3 sets @ moderate effort:
Amrap hspu
15 chest to bar pullups
35 air squats
2 min recovery
TIMES – Don’t have my notes with me but i think these were in the 1:25-1:40ish range. Air squats suck and I’m surprised they didn’t put them in the Open in high volume but i guess wall balls took care of that
HSPU (all done strict) – 20, 15, 13
+
3 sets @ moderate effort
Row 500m
15 burpees
TIMES – 1:33, 1:35, 1:39
+
3 sets @ moderate effort
100 double unders
10 kb snatchs/arm – 24kg
TIMES – 1:52, 1:46, 1:42
Missed 1 du in set 1
@Alex, hahaha! That video is embarrassing yet awesome all at the same time. It brings back so many memories!
Alex aka “Red Dragon” … miss that nickname!
I cant believe I have to miss this one, am going out of town and wont be back until Sunday. Being a Marine myself (91-95) I feel honored to participate in these types of WODs. Its awesome to see everyone sacraficing thier time and sweat to remember the true heroes that unselfishly give the most precious gift. I will have to do this WOD next Thursday before I leave town.
@Rudy – do you have someone collecting donations for those who cant make the Saturday WOD?
Active Rest/Strength Day:
Warmup/Cooldown: 0.5 mi jog to XSport & back home
Bench Press (+#5 on all sets from last week): 3-3-3
200-210-220(2)
Had the last rep about 3/4ths up and would’ve gotten it but unfortunately the person spotting me put their hands on the bar so can’t count it.
4×10 Pullups, deadhang: 1 set regular, 1 set palms facing in, 1 set supinated (wide), 1 set supinated (narrow)
2×15 TTB
Found some KBs at XSport this morning, which was a nice discovery.
4 rounds, ~1 min rest in between:
10 KBs
10 burpees, As Fast As Possible
1st two sets with 1.25 pood (#44), last two with the 2 pood (#72)
Excited to finally do the Oz Park WOD tomorrow. I remember watching all of the old school CFC videos before I joined, and this was one that got me excited to finally come in. That and the one of Bryce eating 3 Chipotle burritos in one sitting.
New puppy = No sleep = More coffee
2 days running total sleep 2 hours
I’m fricking starving too!
WOD: 3 Rounds for time of:
7 Deadlifts
7 Hang squat cleans
7 Push jerks
400m Run
10:26
Went with 95#, was unbroken the first two rounds, 3rd round was tougher. Unbroken on DL but went 4, 2, 2 on HSC and PJ. Been running a lot lately so felt strong on the runs. Could increase the weight on this next time for sure to where it’s not unbroken on 2nd round.
Great article Rudy!
Do we get to throw the bar up and run off as Bryce did in the video?
Just watched the Oz park wod video – I can’t stop laughing at Bryce’s transition from jerks to the 400m run. Is that allowed on today’s wod?
haha jinx Glen!
It’s pretty fun to read everyone’s suck list from July 2009. Anyone wipe some of those off since then?
Anj said anything having to do with upper body strength. Hmmmmm…I wonder if that’s changed…
Rudy and Ben – I’ve found my next camera lens :o) It’s time to go wide.
http://shop.usa.canon.com/webapp/wcs/stores/servlet/product_10051_10051_171428_-1#BVRRWidgetID
Nice variety in the pre and post stretching. Thanks Bryce.
Metcon: 11.14 rx’d.
Thought 135 was going to be too heavy but I got the first round unbroken and the deadlifts/squat cleans unbroken in the second round. Third round was tough. Elected to “let” Abbey pass me on the last run rather than get hit by a car.
Post – weeping gently over the absence of AllDay, Matt, & Tim.
Great post Rudy!
HooYah!
@Adam B … i think it’s “OOHRAH” lol :)
I believe HooYah is an army thing, not that there is anything wrong with that.
@Josh … thanks – I thought the call was for Rudy.
@Adam … apologies for my ignorance.
Looked it up:
Wikipedia:
“Oorah” is a battle cry common in the United States Marine Corps since the mid-20th century. It is comparable to “hooah” in the US Army and “hooyah” in the US Navy and US Coast Guard. It is most commonly used to respond to a verbal greeting or as an expression of enthusiasm.
Great article Rudy – Looking forward to that wod.
OZ @105 – 11:16
First two rounds unbroken. Then split the squats 4-3. Last round of jerks 1-4-2.
Metcon – 8:56
Did this yesterday solo. Unbroken but slow on the runs. Not sure I could’ve gone much faster, maybe with someone to chase. I expect someone will break 8 mins.
Metcon Rx’d (135#): 12:21
Pretty happy with how the first 2/3s of the lifting part of each round went. But my jerks are just horrible. These have moved to the top of my list of things to improve so I will be working hard on these in the next few weeks.
Runs were fine and had I not had to break up jerks in the final two sets I would have posted a much better time. First round went unbroken.
Post: Grip work
-15 Cannonball PUs
-2 Down and Backs in the hallway carrying 2pood KB in each hand
-10 Cannonball pullups
-20, 35 pound dumbbell wrist curls
Thanks Bryce for good coaching and good post work today.
@Abbey- were you wearing Rollerblades on those runs today?I You were flying.
Touching article Rudy–I should be around to honor the memory.
Oz Park WOD @75#
1st round was unbroken. 2nd & 3rd rounds broke HSCs into 4/3 and PJs into 4/3, 1/6. Runs were lung burners. Thanks to Bryce for all the helpful tips–need to really work on staying firm through my core through the OH movements.
Post
1RM Dead hang PUs
2.5-5-7.5(PR)-10(PR)
Great write up and event plan Rudy!
Big fan of Bryce’s pre/post mobility warm up and cool down
OZ Park Rx: 11:05
I warmed up with 85 and it felt heavy. But, I decided that I didnt care if I finished last I was going to go RX. The first round of 7 was a shock… 2nd and 3rd rounds I broke up and it was more manageable.
BrettL didnt ‘let’ me pass him, I ran faster than him… and timed the car issue better. As I explained to him after, if the OZ Park Wod was the Hungar Games I would have won.
Sorry forgot to post my time for the metcon–10:55
@Miles…. no ‘blades… pure spitfire today
Oz Park wod Rx @ 10:46 ; first rd unbroken , second rd all over the place, third rd got jerks unbroken thanks to Bryce’s push .
Post: pull up work
@ Randy- Really…. you’re going to question me on this? haha. HooYah is what navy says.
@Adam B … I already apologized :(
@ Randy – accepted lol. right after i submitted it i saw your apology. I take no offense it.
@ Adam B / Randy – I will also apologize as I should have known it was the Navy being the Marines are a dept of the Navy. Not that there is anything wrong with that.
@ Adam B / Randy / Joshua B
I will also apologize.
http://games.crossfit.com/video/crossfit-games-update-open-week-5
at the 17:55 mark, is that our very own Erin C at regionals last year in a HSPU????
@Adam B. Stand down EOD, Randy is just a Dirty Stinken Civilian ;)
The Oohrah comes from the mimicking of a submarine about to dive. http://en.wikipedia.org/wiki/Oorah_(Marines)
So Oohrah to Rudy for the article and his service – I relate to the feeling, having served right in the middle of the intermission between Desert Storm 1 and 2, that you didn’t do what you spent years training to do. There is the battling thoughts of “I should have been there” and “I might not be here now if I was”. Which is why I say a HUGE Semper Fi to my fallen brothers in HMLA 469 and Cpl. Moore – I sleep soundly with my wife and my son safely in the next room each night as a direct result of their, and so many others’ sacrifices.
@Joshua B – Spoken like a true Marine making the distinction of the Marines being part of the Dept. of the Navy and not being a part of the Navy.
@Erin – I owe a HUGE apology to Erin C, when I looked through the leaderboard to see who our athele’s were who made it to Regionals I missed her name and so I did not congratulate her when did Alex and CFC Black. I owe her 54 burpees. 18th place times the 3 days I delayed in saying congrats.
So congrats to Erin, Alex and the CFC Black team…did I miss anyone?
Great article Rudy!!! Can’t wait for this one brother!
@ Woody – hahaha.
Did diane for the first time today
RX’d 7:59
followed by a ten minute break then
3 Rounds for time of:
7 Deadlifts 135
7 Hang squat cleans 135
7 Push jerks 135
400m Run
13:16
then went for a nice 4 mile run with the students. We mixed in some sand sprints, hill sprints and a crap ton of push ups.
fun day.
OZ Park WOD, scaled to 75#.
I should’ve gone heavier. I was worried about the push jerks being the limiting factor, yet I managed all three rounds unbroken. 9:48
Solid noon class!!
Rudy- What time will the Vengeance memorial WOD be? I would love to participate, as long as there’s some morning slots!
Oz park WOD scaled at #70
Felt really good on the bar but as soon as I started running it was drag ass. as usual!!
11:40
Miss all my old CFC extended family. Wish I could be there with you guys for the Vengeance WOD! I knew this box, as much as any other, would be 110% behind the spirit of this one.
Oohrah – hooah — hooya – Oorah!! to all those who served in any capacity. I think KIIS says it best:
http://youtu.be/5MtdIO23MKM
Army PFC Marquis A. Whitaker, 20, of Columbus Georgia. Died 27 April 2004 in Scania, Iraq.
Every day I look in the mirror, every time my shoulder aches, and every time I read the words on my chest I think of him. I believe I am only alive today because of his sacrifice. Going to do my best at this WOD to honor the Marines of Vengeance and all of our fallen brothers.
Todays WOD: 13:49 115#
Did squats and weighted pull ups pre-workout. Regretted it very much at the second set, and especially the third set when I was doing single squat cleans. Legs were smoked! Good class. Felt like forever since I had seen all the noon regulars.
Good article today. I’ll be around for this one.
2 for today:
Joined the 6am crew for the first time ever!!! It was tough.
1rm strict press
15 minute amrap:
3 muscle ups
4 jerks at 115#
5 30# med ball slams
7 rounds 1 muscle up
10 strict pull ups
10 strict chin ups
5 strict pull ups
5 strict chin ups
5per arm
Turkish get ups with 33# barbell – these sucked.
Afternoon:
Oz pack wod rx’d – unbroken
8:14
Thanks Randy for keeping my a** moving.
Looking forward to some active rest tomorrow.
Oz park wod @ 85#
All movements were unbroken, which means I probably should have tried the workout as prescribed.
9:59
Looking forward to showing some support/appreciation April 7th!
Rudy – What a touching post! Thank you for your service!!
CFC – I can’t thank you all enough for taking the time to honor these men. My husband is stationed at Camp Pendleton and has flown with these men. Nothing breaks my heart more than imagining what these families are going through. And when I hear how strong they’re being, I’m touched even more. I don’t know how they do it. I have so much pride for our sport and our community. This tragedy happened over 2,000 miles away from CFC and you all are supporting it like it’s your own family.
CrossFit South County, located in Southern CA will be doing this on April 28th.
I wish I could see you all face to face to thank you personally for what you’re doing. One day soon I’ll be out there to visit so I can.
Love,
Jenae
WOD rx’ed – 14:24
Still pretty sore from Diane but everything other than squat cleans felt good. Those were terribly slow. I need to work on shoulder and forearm mobility so I can catch the bar on my shoulders instead of holding it up the whole time.
I’m soooooo sore and so light!
Oz Park WOD @ Rx – 11:19
If I could start running again I would do much better
Round 1 – unbroken
Round 2 – unbroken until jerks and then unbroken jerks
Round 3 – unbroken until jerks and then unbroken
Runs were so S L O W
So looking forward to trying to get some sleep and resting tomorrow!
Active rest/accessory work today:
5 x 10 skinny band resisted glute ham raises (3 sets w/5# db at chest)
55 ghd situps (25 w/green band resistance)
3 x 20 camber bar seated good mornings (bar, 20#, 40#)
40 reverse hyper @ 100#
3 x 10 tricep extensions w/20# db’s
I really liked this WOD, and the pre-stretching really helped.
Oz Park
RX @ 12:26 (under 12 was my goal, I spent far too much time looking at the bar during round 3, should have just banged them out), I would not mind giving this one another shot in the near future.
Random Brett Raz fact of the day:
Brett Raz once bled during a WOD, this single drop of blood morphed into a perfect, 11″ clone of Brett Raz which he promptly named Bertt Raz. Bertt Raz then immediately turned in a sub 17 minute “Filthy Fifty” breaking the Brett Raz streak of continuous sub 12 minute F50 workouts. This greatly displeased Brett and he glared at Bertt so hard that Bertt was re-absorbed into Brett’s body, giving him the strength of one Brett Raz + 11″ perfect clone of Brett Raz, making him even more powerful than before.
Great post Rudy,
Today’s WOD was tough. Awesome warm up and great mobility work, of which I am desperately in need of!
Was determined to rx this as I have to start rx-ing these workouts if I am going to get stronger.
Struggled my way through at 12:12 I think, but I “bryced” my last 3 push jerks ( reference the video from 2009-but his were much better) , got it as high as I could and dropped it. I am tired.
Or it was 13:12 I don’t remember
WOD @ 75#
11:25
or was it 11:35? I think :25. I have a good memory.
@Joe P
Brett Raz is starting to get a little uncomfortable.
Max Effort Bench @ 285# Stopped there due to left shoulder soreness. Then 4×30 JM Presses @ 25#.
Oz Park Wod Rx’d @ 10:38
First round unbroken, 2nd round 7-4-3-7, 3rd round 7-4-2-1-7. My lower back is still tweaked and I had to stop and stretch it out more than I wanted.
OZ park WOD:
55# TIME: 10:31
Probably could’ve gone a little heavier on the weight. 1st round unbroken, then 2nd & 3rd rounds I broke it up. I took Val’s advice and took a break after the 6 rep of each movement which helped a lot.
Oz Park ASRX 12:49
PJs where my limiting factor today. I need to work on my mid-line, I realized i was pussing my butt back like I was about to start a squat. I need to dip straight down and not do an 1/8 squat thing…my back is mad at me for this.
@Meg Raz, you where right. Brett Raz can pull off speaking of himself in 3rd person.
Reason of the day I CF at CFC: Todays blog says it all.
Pushing my butt not pussing it…I am not even sure whaat thaat means but it sounds bad.
Also thanks Randy for helping me work a plan on this one.
Fun (and small) 6pm class.
Oz park WOD: 10:08 Rx
Was really wanting sub 10 starting the last run, so close! I tried to keep up with Val the last 2 rounds…you killed it!
Looking forward to the Vengeance wod next weekend
Oz park Wod – 9:00 RX
Put the bar down once in the third round after the 6 th HSC.
Push jerks (more like half jerk/half press) felt sloppy, just couldn’t find a rythm. I would really like to get more solid on these when they are in a metcon. Runs slow as usual.
Maybe we could get another running clinic after the strength cycle??
Rudy – thanks for this write up. Lots to think about and be grateful for.
Rich and I will be in Montreal on April 7th but would like to support this event nonetheless. We’ll plan to go into Crossfit Montreal to do this WOD and will give a donation before we leave. Sorry to miss this.
Also big thanks to Val for coming outside and running with me to the finish to push me on the last run! Itreally helped me pick up the pace.
11:14 at 95 lbs
Oz Park Wod – 8:51 rx
Only went unbroken on the first round. Randy said to get sub 9 after I finished my second round. i looked at him and shook my head “no way”. Then he came outside and yelled at me during my run and got me under 9. Would never have been able to do it without him. Thanks buddy!
Thanks to Dr. Tim for looking at my elbow. I will come see you. 3 months and rack position is still quite uncomfortable.
Thanks to all our classes tonight for being so great! Lots of energy, hard work and fun! Great job everyone.
Great photo Elizabeth!! And fun working on butterflies together after class! Adam C always has such great tips.
Nice write up Rudy! I really hope I can make this one.
Blah…not a good WOD…I came in tired and left wrecked. I need a rest day fo sho
Rx’d 11:10…my whole body is sore and my legs felt like jello. Boo
Hoo :(
22:48 @ 50#
subs: sumo deadlift, power cleans, push press, row
Really touching article Rudy, I’m sorry that I’m going to miss this one.
OZ Park wod: 9:42 (I think) @ 75#
First round was unbroken. Tried to keep up with Jeremy during the first round, fatal mistake because was winded when I came back from the run and really… It’s Jeremy. Took Val’s advise and broke up second set 6DL and went unbroken with the rest. Last set broke it down into 6-1DL, 6-1HPC, 7PJ. Push jerks were definitely the weak movement here, I felt like I had ugly form. Runs were a bit slow on the second and third round. R. Shoulder and hand still bothering me so not sure if that was also a factor.
Thanks Dr. Tim for looking at my hand.
Oh this is kind of late. Congrats to Erin C, Alex and CFC Black for making it to regionals. You guys rock!!!
Made this up at the Thurs. 6am. Had been looking forward to a duel with MattJ and even wore a Lululemon shirt for BrettL so when both weren’t there I knew the rest of my day would be going downhill. At least TimS was there to console me.
Oz Park WOD, Rx’d: 8:10
Pretty salty after this one. It was good to have some times to shoot for and knew I’d be slower on the runs so I went out guns blazing on Round 1; finished the first barbell complex in about :30. Randy wanted me to go steadier in the later rounds and my grip just wasn’t there today, so dropped the bar once in Round 2 and twice in Round 3. Out the door for the last 400 at 6:35 or so–disappointing I couldn’t hit sub-8 when I needed to.
Post-Work:
Took 10 minutes to build up to a heavy single on the snatch w/ TimS: #165
3×15 GHDs
3×10 Reverse Hypers w/ #75
Done on 3/29
WOD Rx’d: 10:09
First two rounds unbroken, then broke third round up after 6 deadlifts and 6 squat cleans
Since Matt J couldn’t be bothered to show up, I guess I beat him at this workout. Any future post by him with a faster time will be seriously suspect.
Looking forward to the Memorial WOD. Sounds awesome.
Ox Park WOD @ 85#: 11 something?
Jerks were the limited the factor. Lost my core and strained my wrists. Need to work on form.
Warmed up by jerking Eva a few times. Turns out that a squirmy dog is not an easy weight to keep overhead for long. I think she doesn’t like me any more, though we’re still facebook friends. . .
Tried to keep up with Allday for a while. Gave up after the first round of DLs. Barbell stuff unbroken for 1 round, then broke for a quick breath after 6 hang squat cleans in rounds 2 and 3. The second half of the runs felt good. The first ~200m . . . not so much.
Metcon: 9:27 Rx’d
Got this in on Thursday at the 6 am.
Scaled to 75#. Deadlifts unbroken, split the final 14 reps into 4/6/4 each round.
Forgot to check my time at the end, but I believe it was just under 12? Either way, whatever “last” was.
@Beery – The Eva push jerks were definitely an a.m. highlight, but I’m not totally convinced she counts as RX’d.
12:32
55#
First round unbroken. 2nd and 3rd broken after 6th clean.
Oz Park WOD – 10:47 @ 73#. Broke up last set of PJ into 5 and 2. Dont know why I just couldnt have finished it out. I didnt really drop the bar any other time, just went slow on the reps.
This was a great and touching write up Rudy. I wont be able to attend as I will be out of town (again) but will definitely donate to the cause. Thanks for hosting events like this!
Oz Park
55# 7DL – 7 hang squat cleans – 7 push jerks
400 M run
3 rounds: 10:13
My weighted movements were slow.(w/ the exception of my DL’s which I love) The weight was workable but I just dont know how everyone is throwing it around so quickly! So I had to pull out my speed on the runs
@Jeremy K – i’m with you on a running clinic- count me in!!
Did this 1 at Thurs. 6 a.m.
Oz Park WOD @ 85#
13:28 (the last round was brutal; broke up everything except dl’s and last 5 jerks)
Thanks Randy for helping correct my push/split jerk form to save my wrists.
And a big thanks to Beery for running that last 400m with me! Eva may learn to forgive you for the split jerks…someday…
Rx 12:14
runs felt good, but too many breaks with the bar.
post Annie 10:57 – situps were slooow.
Oz Park WOD:
3 rnds
7 DL
7 HSC
7 PJ
400m run
11 something (65#)
Probably should have gone heavier but anything involving squating for me is the limiting factor. Might have had a DNF if I did. Everything was unbroken.
Great write up Rudy. Will be there for this.
Oops–if Tina’s time was 13:28, then mine was at least 14. She definitely kicked my butt on this :)
Great write-up, Rudy. Looking forward to the Vengeance Memorial WOD.
Oz Park WOD Rx’d: 7:22
Ox Park WOD @75# 9:59
I thought it was four rounds instead of 3 and so I had some left in the tank when I finished. Should have gone heavier. 80 or 85# at least.
Oz Park WOD @ 73# 9:40
Everything unbroken but rested between the movements. Felt pretty good. I wonder was 85# would have done to me.
Never worked out with Matt J before- only seen his name on the blog. Dude is quick. Nice work!
Made this up on Sunday morning. First day back from vacation. Definitely feeling the after effects.
“The Oz Park WOD”: 125#
12:56
Deadlifts: unbroken
Squat cleans: 7, 6-1, 3-3-1
Push Jerk: 3-4, 3-2-2, 3-4
Push Jerks were the limiting factor. I need to stop doing negative resistance lowering the bar to my collarbone. Wasting too much time and energy.
Post: “Diane”
Forgot to post…Did the Oz WOD on Thursday. Rx’d 9:01 was trying to go unbroken but dropped the bar once on the third round…not even sure why. Last 400 was slow.
Oz Park – 11:00 rx
DL – Unbroken
HSqCl – 4-3; 4-3; 3-2-2
Push Jerk – Unbroken
400m – Slow-Really Slow-Less Slow
Could have pushed my self harder in the first two runs, but happy with how the weight felt. Next time, no breaks at all and sub-10.
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