Thursday 140327

10-Minute AMRAP:
7 Dips
7 Cleans (95#/65#)

10-Minute AMRAP:
7 Ring Dips
7 Cleans (135#/95#)

A. Power Snatch 1-1-1-1-1
B. Clean Pulls with Pause 3-3-3-3-3
C. Pendlay Rows 6-6-6

Coach Shannan, Coach Avery, and Ursula Garza Papandrea at a weightlifting seminar:

Training tactics for the advanced CrossFit athlete, part 3
No time for patty-cake
Stand up, walk around, even “just for 20 minutes”
Napping can dramatically increase learning, memory, awareness and more
Places to retreat for a little relaxation or meditation

Here’s what’s on tap for Friday’s classes:

All-levels/Beginner / Experienced:
Open WOD 14.5:
To Be Announced



  • Jacek Rycko

    7:20AM Experienced:
    5+5 (Bar Dips / 135#)
    Glad to be improving in weight + volume on the cleans.

  • Kristen Connor

    Bar/box dips depending on what equipment was available each round

    Coach Michael told me to do 93#. I didn’t do it. I should’ve done it. Never argue with Coach Michael.

    • AndyK

      I’m shocked you didn’t immediately oblige with Coach Michael, he has a strange way of convincing people to step it up!

      • Kristen Connor

        Exactly! He’s sneaky that way…

  • AndyK

    Experienced version (Ring dips, 135) – 7 rounds + 5 dips. The 135 cleans brought back some bad flashbacks of 14.4!

    Any predictions for 14.5? Everyone is saying burpees and thrusters. However, given that is what everyone is thinking, I doubt it will happen. Dave Castro doesn’t like to make it too predictable. I am thinking something with increasing weight Clean and Jerks….

    • reisbaron

      Back to back weeks on the clean would be interesting (and a first…maybe squat clean & jerks would make it different enough), but last week pretty much lived up to expectations movement-wise, as it seemed the majority of public predictors included t2b and wall balls.

      It would be the first Open without a Fran variation for the finale, and with the 5-athlete announcement in front of 4,000 fans it seems some sort of Fran ladder, burping Fran or other over-the top combination of those 3 movements would have a good shot. I’d be surprised if it’s the same as last year though, given that 3 of the 4 athletes from last year are doing this demo. Maybe that would be the point, for comparison sake.

      I’m still curious why KBS and back/front squats haven’t made it into the Open…I’d be psyched to see any/all of those.

      • AndyK

        Looking like burpees and thrusters, delivered in some horrible fashion!

        I imagine KBS would be hard to prove if someone switched weight. Agree about front/back squats, not sure why they never appeared, other than that they are less “dynamic” than olympic lifts or OHS

  • AndyK

    Coach Kate interviewed on the games site:

  • Stacey Pearson

    7+8 (63#) and blue banded ring dips. I love cleans, and I love dips…this was fun.

  • Jim S

    Ring dips and 125lb cleans. I guess I shoulda just done 135lbs.
    6 rds + 4 ring dips.
    Those cleans got heavy fast.

  • Craig Bagno

    Experienced with Shannan. Ring dips plus cleans at 105#. 5 rounds + 3 dips. Not awful, not awesome. But my kind of WOD.

  • Nicki Osborn

    6:30pm Experienced
    8 rds + 1: ring dips for 2 rds then switched to box dips, power cleans @ 53#.
    Felt good to move after battling a cold Sunday night through yesterday. And just in time for 14.5 tomorrow…actually, maybe I’d rather still be sick…