The Savage Society

CrossFit HQ Hero WOD "J.T."
The WOD below is in honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. We also honor your family today, as they have borne the burden of your ultimate sacrifice since that day in June of 2005.

Complete the following for time
21-15-9 reps ofHSPU
Ring Dips
Push-ups
Scores

Jefe 10:50

Mike M. 11:12
Enrique 14:30*

I think both Jefe and Mike Molloy would agree today that by far the leader board spot needs to go to Enrique (Mike C.) because he surpassed just about every WOD from the last month in his stoic and devoted execution of every individual rep through its FULL range of motion, and based on the hardest and toughest standards applicable to these three movements. If you are wondering why we are making this such a big deal out of this then I would say you will need to see this guy in action first hand to understand how difficult a WOD becomes with this level of attention to detail. The performance Mike exhibited today was textbook in execution over the course of every repetition. I couldn't teach that kind of form, it can only be exemplified by a deep desire to excel under duress coupled with the mental disposition of a student in constant study. Mike has finally found his groove and I think it was amazing to be there watching you tear this WOD apart, dude.

You can tell how serious I am about his performance today because I made myself use Mike's real name for the above paragraph instead of the stupid ethnic title he's been hiding behind.
Example of standards used for "J.T."
HSPU's were nose to floor/90 degree or less angle of the lower arm.
Push-Ups were quads and chest in contact at the bottom and full arm lockout at the top of each rep.
Ring Dips were biceps to ring or shoulder joint below elbox joint at bottom and arms fully locked out and palms rotated 45 degrees forward at top

Jared's & Jen's version of "J.T."is described below, with an emphasis on replicating the three angles of pushing involved in the WOD as prescribed and holding true to the reps of 21-15-9.
Fogle's score was a 10:58*, very sick.
Shoulder Press (65lbs)
Ring Dips
Push-ups
Jenn 14:25*
Welcome to our Family, Jen! Now you know where Mike sneaks off too on the weekends, congrats on both of your PR's in the deadlift (email me the scores so I can post 'em)

"The Fundamental 50" WOD
This is one of our little milestone WODs that comes stalking up out of nowhere during the progression of training we all go through during the first month of training. It really cracks you pretty hard even though the rep and movement scheme might appear to be a bit easier than big sister WOD,"Fight Gone Fundamental". Everyone's times were awesome, and more importantly the quality of each rep showed that no matter how tired we make these guys and girls, they have developed the habits critical to proper execution of the 9 fundamental movements.
Pick a load you can at least use for all movements (except OH Squat depending on skill level) between 45 and 65lbs.Remember: safety first, proper execution of technique second, intensity is always last on the list of important training points to emphasize.
Air Squat x 20
Shoulder Press x 15
Deadlift x 15
Run 250m
Front Squat x 20
Push Press x 15
SDHP x 15
Run 250m
OH Squat x 20
Push Jerk x 15
Medicine Ball Cleans (20lbs) x 15
Run 250m
Scores
Mike L. 12:43* (64lbs)
Kristie 13:49* (45lbs)
Jill 14:50 (45lbs)
Katie 17:27 (45lbs)

Kent and Joe's WOD (after some intensive practice with the first five fundamental movements-Air Squat, Front Squat, OH Squat, Shoulder Press, and Push Press)
3 Rounds for time (with reps of 21-15-9 or 12-9-3)
Burpees
Air Squat
Push Press
250m Run
Scores
Joe 10:20*
Kent 11:02*

What a way to kick off an immersion into the CrossFit Fundamentals, no one here needed floaties (if you have to ask you had no childhood) and the scores were very impressive even without taking into account the consistent and non-stop work rate both new CrossFitters maintained. Can't wait to throw the next ton of bricks at them on Tuesday!

II. Additional WODs and Results from the Week

"The Don"
21-15-9 reps of
SDHP's (95lbs)
Ring Push-ups (feet elevated to the level of the rings)
Score
Don PePe 7:40*

This sick little Met.Con. got it's name after Don PePe took her out for the maiden voyage and barely needed a breather the whole way through.Nice Job, Don PePe, can't wait to hear how you do with your PT test tomorrow!

"Ascension Ladder" WOD
With a running clock complete an additional rep each minute on the minute until you fail to finish all three movements in the prescribed time. Ex. 1-1-1 for the first minute, 2-2-2 on the second minute, 3-3-3 on the third minute, until you can not finish the next round. Use the movements listed below:
Pull-ups
Air Squats
Push-ups
Scores
Mike 12 Rounds*
Kristie 11 Rounds (finished on rep 5 of squats)

Just to give you an idea of how intense this WOD can be: 11 rounds equates to 198 reps total with 66 Pull-ups, 66 Air Squats, & 66 Push-ups. That's some serious work, and it was accomplished in under 12 with very little rest. Around here that is called "Beast" (Thanks Kevin, good word)
P.S. Spousal rivalry is hilarious... I mean fierce! Don't hurt me Kristie....

CrossFit HQ's "Extra Long AMRAP"
Complete as many rounds as possible in 30:00 of
5 x Pull-ups
5 x Ring Dips
15 x Sit-ups
Scores
Enrique 26+ Rounds*
Hore-Hay (Subbed in HSPU's for Ring Dips) 23+ Rounds
Don PePe (20:00 AMRAP) 18 Rounds

We had a guest of honor come in (from our mentor Lizbeth Darsh's box in Connecticut, check it out in the links section) and do the mainsite WOD with Don PePe. He completed all 30 gruelling minutes with an impressive number of rounds, but unfortunately I forgot to ask permission to use his name and score... If you're out there shoot me an email so I can post them, it was a pleasure having you in our tiny CrossFit Stable of Dark Horses.


Chalupa's first date with "Christine" ends with an inability to walk...
3 rounds for time of
500m Row
12 x Deadlift (bodyweight)
21 x Box Jumps (21'')
Score
Chalupa 14:58*

Congratulations on snatching up your first leader board spot, you 99 cent menu wizard you!

"Fight Gone Fundamental"
First big milestone WOD for the crew currently taking on the Fundamentals. Amazing scores to be honest, especially since I made the WOD harder since the last time it came about.
Complete as many reps as possible for each movement in it's allotted time. The fundamentals are broken down into three separate rounds with 1:00 for each individual movement. There are no rests between the movements, however, there is a 1:00 recovery between each ROUND. Each rep is worth 1 point, add up total points for score. Pick a load you can perform for all of the movements, OH squat is exempt pending current skill level and comfort with the movement.
Air Squat x 1:00
Shoulder Press x 1:00
Deadlift x 1:00
Rest x 1:00
Front Squat x 1:00
Push Press x 1:00
SDHP x 1:00
Rest x 1:00
OH Squat x 1:00
Push Jerk x 1:00
Med. Ball Cleans x 1:00
Scores
Mike 270*
Kristie 187
Jill 226*
Katie 186

Max Effort Day for Back Squats WOD 3-3-3-3-3
Today was interesting for everyone as we covered the differences between the stances associated with an Olympic Style back squat and a Powerlifting Style back squat. These stances are based around different bio-mechanical details which highlight the vast chasm between Olympic and Powerlifting primary objectives for the squat. I have a feeling this will be a topic covered ad-nauseum in an upcoming rest day... heh heh.
I mention the difference in styles of squatting because this was technically a movement everyone has some familiarity with (Coach Knight brought Jefe and myself up on a spoon fed diet of Squats, Power Cleans, Bench Press, Snatch, and Push Jerk). We all had to stay open-minded as we re-visited, re-evaluated, and re-learned the Squat from scratch so that we can get the most mileage out of it when it comes to CrossFit Max Effort/Dynamic Effort WODs like the 3-3-3-3-3 day.

Scores
Chalupa 185-205-225-245-265*
Jefe 225-275-295-315*-350F
Enrique 225-275-275-275-295*
Hore-Hay 225-275-295-315-350*

The results here need to be articulated because I know some of our athletes out there considered this WOD a learning experience much like we did. Chalupa could have easily gone heavier but we took deliberate steps on his increase in load because of his inexperience with this lift (confidence under the bar is HUGE when it comes to max efforts for whatever the rep range). Jefe could have gone way heavier, but had to end it with the fail set because we hold strict to the number of sets and reps prescribed in the WOD so we don't end up in a seven hour overtraining-triples-max-out session (damn type A's ruining the fun for everyone). Enrique put his crosshairs on squat depth today as he played around with the foot/bar position and some other new performance points. It paid off big for him as he covered an additional 7 or so inches of depth by his last rep, which was incidentally his heaviest. Hore-Hay is basically just a "%$!@" according to his workout partners, I think that pretty much sums it up.
What was that Enrique? Oh ok, I'll tell them... Yeah, he didn't even show up today.

Hmmm, what other way to close things off than with the words we all hold dear to our hearts no matter our religious disposition:
"Thank God For Rest Days"

Footnote: Umm, just want to throw out there that for some reason Atomic Sit-ups never seem to come out bada$$ looking... no worries, I'll post them anyway.