Tuesday, April 24, 2012

Regional WOD BeastMode breakdown

BeastMode Regionals Breakdown

For Details on all the WODS please check out the Games site at

FIRST lemme just say MUCH respect to all of you who made it to the next level, you have my deepest respect and admiration. Shout out to my Boy Kyle Sikes northeast Beast, and Team Crossfit 321..gonna CRUSH it.

So without any further delay here it goes.

21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up

Nothing to crazy here, a nice couplet and a traditional Crossfit WOD.

Whats going to hurt: Look for sore shoulders and hammies, but honestly I don't think its going to affect people too much, UNLESS..
The Beast factor: On this WOD it comes down to the HSPU( handstand push ups ), you either have them or you don't, if you don't.. goodbye.. BUT the real Beast factor is Kipping vs Strict. The people who can bang out 21 strict are going to have a definitive advantage on this workout.
WHO'S Beastly: look for your smaller athletes to perform well on this, I expect Dan Bailey will be tops, as well as Rich Froning, but your larger athletes will not be able to go as fast on this wod due to HSPU. For the ladies side look for Camile Leblanc to shine early followed by the ever consistent Kristan Clever

For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)
Time cap: 17 minutes

And then they go and pull this nastiness out of the depths of hell. I mean ouch.

Whats Going to Hurt: How about EVERYTHING. But seriously LEGS. Rowing a 2k for any amount of time is taxing, your quads, shoulders and lower back will be tender even before you get to the pistols. The 50 pistols are more of an irritating way to smoke your legs just a bit further. THEN holy moly 225 lb Hang cleans, are you joking? and 135 for the ladies. This is GOING to be brutal. I bet their will be Men and Women who will not make the time cap.
THE BEAST FACTOR: Two things in this workout will trip people up in my opinion. Speed on the 2k If someone comes out and tries for a 6:30 2k or faster.. BYE BYE.. legs will be Smoked. Pistols I don't think will be a huge factor. At this stage people will either have them, or not. The heavy clean is where the real separation will happen. The people who can string together triples and set of 5 will smoke the other competitors.
WHO'S BEASTLY: I think this favors your bigger guys and gals. Look for Rich Froning to make short work of the hang cleans, on the Women's side I give the edge to Annie T or Lindsey Valenzuela

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
10 min time cap

SEE picture above, that about sums up the fun of this workout
Whats Going To Hurt: If your shoulders weren't smoked yet, well my friend they will be.
The Beast Factor: The run is nothing on this WOD, its an annoyance, The real Beastliness is in the Snatches, I SAY... there will be many people who will not finish in the time cap.
Who's Beastly: Guys side I gotta go with Rob Orlando and Khalipa, Women's side Annie T, Katie Hogan

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)
Time cap: 22 minutes

I literrally Vomited in my mouth, this is just plain BRUTAL

Whats Going to Hurt: EVERY MUSCLE in your body, seriously. I am guessing this will be the toughest WOD of the regionals, it looks easy, but after everything proceeding it I'm guessing its going to annihilate people.
The Beast Factor: I think its going to come down to pull ups, those peeps with butterfly will excel at this, but do not discount the sheer amount of shoulder to overhead in this workout.
Who's Beastly: Men's side of things, again I'm going with Dan Bailey to be tops on this one but do not underestimate big names like Froning and Khalipa. Women's side of things I think Clever will edge out Annie T, but overall Its going to be one of the stronger women who will do best.

Snatch Ladder with Double-unders
20 Double unders in between each snatch

Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
WHATS with the Love of Snatches...Seriously there are other Olympic lifts...
Whats going to hurt: Again say Bye bye to shoulders, that is if you can still feel them after the other events.
The Beast factor: It all comes down to form, and hip flexibility, those athletes who have trained the snatch and can get under the bar quick, will do well, those who cannot, .....Good Luck
Whos Beastly: Mens Side AJA Barto and Rich Froning. Women's side Katie Hogan and Lindsey Valenzuela

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups
Time cap: 17 minutes

At first glance this doesn't seem too bad, then you see the time cap and go huh, yeah this is going to suck
Whats going to Hurt: Back from the deadlift and shoulders from Muscle ups, then you move into wall balls and toe to bar. 21 toe to bar will be brutal especially after the long weekend so far, then.... ohh wait,, goodie, BURPEES and more muscle ups.
The beast factor: Muscle ups, and toe to bar. The athletes that have fine tuned the speed of the muscle up, and practiced efficient kip on the toe to bar, will do well on this one. ALSO, grip is a strong factor, the dead's will smoke your grip, so those athletes with a strong grip will not come off the rings, or bar, too early.
Who's beastly: I honestly do not know about this one. Ill Go with Consistency. Rich Froning men's, and Kristan Clever womens

I welcome your comments and gripes



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