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Old 04-19-2011, 09:00 AM   #1
Chris Vaughn
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Rob Orlando-esque WOD

I just got done competing in Central Maine 4 on Saturday, but I have another contest coming up in less than a month:
http://www.nastrongman.com/vitello.pdf

I'm trying to figure out how, in the long term, I'm going to put strongman and Crossfit together, but for now, it's pretty simple.

I saw this video: http://youtu.be/Rx9hio4xHVM

Two of the events for the competition are log clean (every rep) and press, as well as a 15" dead lift. Therefore, this morning, I did

5/4/3/2/1
Log Clean (every rep) and Press to
15" Dead (Rack Pulls)

Used 180 and 405, since I knew I'd suck badly at this. The weight wasn't a problem; breathing was. I got it in about 17 minutes.

To make it more like a Thruster, I cleaned the log from my lap and pressed up immediately.

If you have a log, I highly recommend this. It kicked my butt. Not bad for a first time out (and one of my first CF workouts), but a far cry from Orlando's sub 4 minute time.
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Old 04-19-2011, 10:25 AM   #2
Andrew Bell
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Re: Rob Orlando-esque WOD

Quote:
Originally Posted by Chris Vaughn View Post
I just got done competing in Central Maine 4 on Saturday, but I have another contest coming up in less than a month:
http://www.nastrongman.com/vitello.pdf

I'm trying to figure out how, in the long term, I'm going to put strongman and Crossfit together, but for now, it's pretty simple.

I saw this video: http://youtu.be/Rx9hio4xHVM

Two of the events for the competition are log clean (every rep) and press, as well as a 15" dead lift. Therefore, this morning, I did

5/4/3/2/1
Log Clean (every rep) and Press to
15" Dead (Rack Pulls)

Used 180 and 405, since I knew I'd suck badly at this. The weight wasn't a problem; breathing was. I got it in about 17 minutes.

To make it more like a Thruster, I cleaned the log from my lap and pressed up immediately.

If you have a log, I highly recommend this. It kicked my butt. Not bad for a first time out (and one of my first CF workouts), but a far cry from Orlando's sub 4 minute time.
Orlando is also an absolute BEAST from another world. Stick with it, he's got YEARS on you. Like the idea for the wod though.
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Old 04-19-2011, 04:02 PM   #3
Eddie Baumgartner
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Re: Rob Orlando-esque WOD

Quote:
Originally Posted by Chris Vaughn View Post
I just got done competing in Central Maine 4 on Saturday, but I have another contest coming up in less than a month:
http://www.nastrongman.com/vitello.pdf

I'm trying to figure out how, in the long term, I'm going to put strongman and Crossfit together, but for now, it's pretty simple.

I saw this video: http://youtu.be/Rx9hio4xHVM

Two of the events for the competition are log clean (every rep) and press, as well as a 15" dead lift. Therefore, this morning, I did

5/4/3/2/1
Log Clean (every rep) and Press to
15" Dead (Rack Pulls)

Used 180 and 405, since I knew I'd suck badly at this. The weight wasn't a problem; breathing was. I got it in about 17 minutes.

To make it more like a Thruster, I cleaned the log from my lap and pressed up immediately.

If you have a log, I highly recommend this. It kicked my butt. Not bad for a first time out (and one of my first CF workouts), but a far cry from Orlando's sub 4 minute time.
Chris, just read this on EFS. So awesome your trying to add CF into your training. I hope it pays off. Keep up the awesome work
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Old 04-25-2011, 05:55 AM   #4
Chris Vaughn
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Re: Rob Orlando-esque WOD

I did this again this morning and got it in 7:50! Very happy with that! That's almost nine minutes off my time!
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Old 04-25-2011, 06:31 AM   #5
Dave Traeger
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Re: Rob Orlando-esque WOD

If you have access to the Crossfit Journal, check out Winter Break Road Trip by James Hobart and Austin Malleolo. It's a 7 part series where they visit a bunch of affiliates around the US.

In part 7 (but watch all of them they're great!) they arrive at Rob Orlando's gym and do a WOD with him involving lifting stones etc. Might give you some ideas.
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