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Friday, 27 Aug, 2010

Posted by Mandee on August 26, 2010   |   32 Comments

Within the 1st minute do:
45 pound Dumbbell 1 arm OHS , 12 reps per arm
then in the remaining time do as many Burpees as possible
Within the 2nd minute do:
45 pound Dumbbell Push-Jerks, 12 reps
then in the remaining time do as many Burpees as possible
Within the 3rd minute do:
45 pound Dumbbell power-snatch, 12 reps per arm
then in the remaining time do as many Burpees as possible

This is one round. Do Four rounds and post total number of Burpees completed to comments.

Pain Equals Potassium” with Brian MacKenzieCrossFit Journal preview video [wmv] [mov]

Robert W. Service – The Men Who Don’t Fit In.

32 responses to “Friday, 27 Aug, 2010”

  1. klowe says:

    I wussed on today’s 400m lunge wod and didn’t do it.
    I suggested “burpee leftovers” and it looks just gawd awful
    I guess I need to step up and suffer the consequences of my actions.

    This WOD is going to be an epic suck!

  2. Dennis B says:

    If anyone is interested in putting Russell’s POSE class to practical application, I will be conducting a 5km run on the CrossCountry course at 7:00 a.m. Sunday morning.

    We will perform a light warm-up with some POSE drills and then hit it. The beauty is you can run the 1, 2, or 3 mile course if you have calf problems or just want to practice at shorter distances.

    Respond to today’s blog thread or Saturday’s to let me know.

    The video clip made the hairs stand up on the back of my neck, clinch my teeth and fists. MOTIVATION

    Train Hard, Train Smart, Train to Survive! Dennis

  3. Aaron says:

    Dennis, I have a 20min 85% tempo planned and would like to join you. I’ll confirm with you Saturday 0900.

    I don’t know why but McKenzie’s Pain Equals Potassium video made my hairs stand up. Very cool info.

    • Robert S. says:

      The video was indeed interesting. If your VO2 max will remain constant on a 5k vs a marathon and your conditioning is on point (ie CF) then this equates to sustaining a 5k pace for the length of the marathon. Am I understanding that correctly? If this is so, then long slow guys are about to be mad at you.

    • Aaron says:

      Dude,that would be sick and it sounds nuts but it’s true. Take a look below at the men’s world records for the 5k and marathon and their mile splits.

      5k on track is 12:37, 3:38/mile
      5k road race is 13:00, 3:45/mile
      Marathon is 2:03:59, 3:40/mile

      Of course these are world class running specialists and from what I’ve read about their training, 80-90% of it is mid to high intensity focused work (85%+ VO2 max) and the remaining 15% is recovery runs. They hardly ever go for the long slow distance (LSD) runs so popular with 95% of the general running population. During LSD runs you’re working at approximately 70% of your VO2 max. I agree with Tony Leyland in his “Why a 10K wod?” in the CFJ issue 64 that this type of running does not improve your cardio efficiency or VO2 max. It will help you run longer but not faster. And it probably shouldn’t be avoided because LSD runs might help build some endurance in the muscle groups used in running, but I personally would keep an LSD run to 1 every third week of my training cycle.

      Personally, since taking a break from specializing in multi-sport training, I was surprised to see that my 5k and 10k times did not dip as much as I would have first thought. But since starting CF, I have a better understanding of exercise science and physiology (and a not-so-better understanding of words like “anthropodomy” or whatever that word is Russell and Dennis use to describe our physical shape and size) that I shouldn’t be surprised because I know my VO2 max is at it’s highest point ever and my strength and conditioning has improved, so to cover a 5k distance isn’t detrimentally fatiguing on my muscles. Now to finish a marathon at my 5k pace or maybe 15-30 seconds off it? That would be SICKNASTYTASTIC! But that would require me to focus more on running than I want to right now, I’m really enjoying the generalist approach to fitness CF takes. Yet I know I’ll get the bug and want to do something long again and when I do I can’t wait to use CF and CFE training to attack it.

  4. Jake Naumcheff says:

    Awesome poem Russell

  5. tracey says:

    Im in for the run. Cool video and totally true, makes me want to train like a freak!!!:)-

  6. Emily D. says:

    I think Garrett and I are in for the run….as much as I hate that trail 🙂

  7. Tasha W says:

    Funny quote from my hubby last night: “Baby, you come home with bruises on your knees, covered in grass, rope burn, torn up hands, sometimes you’re bleeding…. I swear, if you weren’t so pregnant & still in such good shape, I’d really wonder what the hell was going on some days!”

    I DIED laughing & just had to share!

    • Emily D. says:

      hahahaha!! Tell Wiley he needs to join so he can keep an eye on you 😉

      I have hooker knees again…..not a nice look.

    • Tasha W says:

      Trust me, I’m still trying! He was really into watching the livestream of the Games with me during that weekend, so I’m hoping after the baby comes, I can finally seal the deal. I really think he’d enjoy it! He’s still claiming the whole, “I deal with people all day and my gym time is my time to put my headphones in and not talk to anyone for an hour and de-stress,” thing, but I’m slowly wearing him down. 🙂

    • Robb Dempsey says:

      that’s hilarious!

    • Kyle Mosier says:

      Hooker knees – Classic!

  8. Kyle Mosier says:

    Where do you start with this WOD? I started out thinking I would scale the OHS to 20# and the other two to 35# and keep the reps as rx’d. Didn’t happen. Cut reps and weight in the 2nd and 3rd round and never really figured out where I should have been. Completed 46 burpess amidst the confusion.

  9. Russell says:

    Today’s workout was a suggestion by Kevin that I tweaked to make even more difficult. The morning classes have already experienced the intended effect. the bottom line is this- if you aren’t fond of scaling your weight in workouts, this one is going to punish you badly!

  10. Robert S. says:

    I’m not fond of scaling my weights and this one still punished me.

    48 burpees

    Scaled to 8 reps on each. 20# on OHS and 35# on everything else.

  11. klowe says:

    I suck : (

    wanted to do this one at lunch. Walk-in central here today. I need to make this one up sometime. I get pissy when I can’t make a WOD.

    Frustrating day.

    • Garrett D says:

      You have to do the 400m lunges first in order to get the full effect. I honestly am having trouble getting up out of my chair today.

  12. klowe says:

    About today’s WOD though. I would LOVE to see this as a final event for a games in the future.

    Pair the burpees with heavy’ish lifts to balance out big guy / small guy (girl) and the burpees become pure gut check time! Who wants to win the most type of thing….because nothing makes you want to quit as much as AMRAP burpees. (burpees suck a little less when their is an end in site).

  13. Garrett D says:

    I just noticed that registration is already open for next year’s Warrior Dash. It’s May 4 and 15 in Mountain City, GA. Josh G., Emily, and myself went this summer and had an absolute blast. Obstacle course 5k with costumes, beer, turkey legs, beer, warrior helmets, and beer. It’s fun even if you suck at running.

    It will definitely fill up fast so register soon if you want to actually choose your heat. The 4pm EST heat makes for a workable day trip. That’s probably what I’m shooting for.

    http://www.warriordash.com/register2011_southeast.php

  14. Penelope says:

    75 burpees (scaled reps/#)
    rd1 (12 reps; 12# OHS, 15# rest)
    rd2,3,4 (5 reps; 12#)

  15. Larry Lowe says:

    Anyone else have asymmetric soreness from the lunges? Left quad and right butt cheek are very sore. Other parts are just sore. Says something about my form.

    • Patrick says:

      Larry, that’s why I refuse to do that silly WOD. Deliberately making my quads, glutes, hams and knees sore… and for what? Now your a better 400m lunge-er. To me this WOD seems about as silly as a burning our tongues with hot pizza cheese for time.
      3,2,1, Go!
      No thanks.
      Ain’t doin’ it.

      I’ve said my peace and counted to 3.

  16. Tye says:

    Did this one at home. 48 Burpees

    After doing the first round at 35#’s and 12 reps, for 2,3,4 I went to 8 reps for each at 35#’s. This workout was ridiculous, and today was supposed to be an off day, but after reading the comments, I couldn’t resist.

  17. Aaron says:

    INTERVAL/TRACK WORK @ HHS
    4X200: 3 min rest
    1 mi warm up
    :34, :33, :32, :32
    1 mi cool down

    Third run in the Chucks. It’s crazy how sore my calves are but it is really dialing in my Pose, at least I think I am… Quads and butt cheeks are pretty sore from lunges yesterday but felt good to open it up and get negative splits. Original plan was to go 8×200’s but decided to play it safe with soreness and fatigue.