Sunday, 12 February, 2012

Posted by Mandee on February 12, 2012   |   21 Comments


200 Meter row or run

4 Rounds:

5 Plate burpees

5 Kettlebell swings

5 Goblets squats




5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time to comments.


Box Tour: CrossFit New Haven” with Eric and Carla O’Brien, CrossFit Journal preview video [wmv] [mov]

21 responses to “Sunday, 12 February, 2012”

  1. Lactate Burn says:

    Here is today’s Lactate Burn Lesson.
    I get a lot of questions about the metabolic pathways and try to explain that all three are constantly working, but there is an emphasis based on one regarding the type of activity being performed.

    Think about the following as you perform “WOOD” today!

    All of the pathways are functioning to some extent at the beginning of the WOD. As the duration increases, the contribution by the different pathways is altered, with more glycolysis, then more oxidative system. The overlap shows how the pathways interact. For example, if you do a high-intensity activity that lasts under 10 seconds like a max squat or snatch, the ATP-CP system is primary, but the others contribute some. For an activity that lasts 45 seconds like 10 box jump burpees or SDHP, there’s a clear contribution by each pathway, yet glycolysis would be primary. Likewise, for activities lasting several to many minutes, the Krebs cycle and ETS (oxidative pathway) are primary even though glycolysis is still contributing the entire time (i.e. the whole round of “WOOD” and follow on rounds).

 You should NOT think of the energy pathways as discrete cell activities, but consider them as coordinated with each other.

    Now with CFHSV training we always work these pathways, but at times we focus on one more than the other.

    Now go out and HONOR “WOOD”!

  2. Tasha W says:

    My money is it is Professor Simmons!! 🙂

  3. Tracey says:

    Sneaky Dennis

  4. Tracey says:


  5. Larry says:

    Crossfit Larry Home Gym
    All of my energy systems were spent on this one.

  6. Dennis says:

    Wow, I knew this was going to hurt, but I did not know I would go into the tunnel.

    I have not been able to go all out on a mid to long WOD since my surgery, but decided today was the day.

    I have not been in a deep hypoxic state during a WOD in a long time. Today I hit what I call the tunnel. Sometimes when I WOD and go real hard and get hypoxic, besides the muscle and lung burn I loose my hearing and get pressure in my ears and everything sounds like I am in a tunnel with and echo like sound.
    In addition my sarcomeres were being sabotaged by lack of oxygen at the cellular level in my quads and calves.

    Today’s Training
    Back Rack Jerks, at 205lbs 10 sets of 2 working on form
    Bench Press, 5 sets of 10 with 135lbs and 55lbs of chains

    Rest 5 minutes

    “WOOD” as RXd = 20:10 subtracting the 1 minute breaks
    (24:10 total with the 1 minute breaks)

    Still an uphill battle to get back where I was at, but that is the Spirit of CrossFit and no better place than to do it at CrossFit Huntsville! All of you motivate me!
    Train Hard, Train Smart, Train to Survive! OkieDB Out

  7. AP says:

    25:01 Total (including 1 min breaks)

  8. Tracey says:

    Nice work to both of you. I was tempted but I did thrusters and burpees ( with 14# vest) yesterday. So I stayed home to do laundry and Scott went in. I love this type of wod ! I know our CFHSV peeps honored “WOOD” today. RIP Wood.

  9. Justin says:

    24:23 rx’d

  10. David says:

    27:07 rx’ed. Almost puked.

  11. Tim Singleton says:

    For those of us looking to lose wieght, I would think this is the perfect type of WOD. I’m still feeling it. Nothing sucks the oxygen out of your body like thrusters…