logo

Thursday, 24 Feb, 2011

Posted by Mandee on February 23, 2011   |   27 Comments

Warm-up-

400m trail run, Then- 5 minutes of group med-ball toss


Workout-

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 100621.




27 responses to “Thursday, 24 Feb, 2011”

  1. Dennis says:

    Thought I would post an interesting piece I came across in some of the material I have to study in school that I feel directly relates to CrossFit. It is from Carl Von Clausewitz’s book, On War (Howard & Paret 1976).
    “Among the many factors in war that cannot be measured, physical effort is the most important. Unless it is wasted, physical effort is the coefficient of all forces, and its exact limit cannot be determined.”
    Something to ponder on anyway.
    There are more areas I may post in a few days dealing with egos (egos kill in combat) and how we tell people to check them at the door and people being able to handle constructive criticism or cues while under intense fire, operations or intense situations(reacting to commands) i.e. for CF intense WODs and not just getting cheering and rah rah motivation.
    Pretty interesting how a lot of it directly and indirectly relates to CrossFit. Enjoy today’s WOD.
    Train Hard, Train Smart, Train to Survive! Coach DB Out

  2. DaveC says:

    re: Poll

    A couple questions regarding the poll: what would be a reasonable approach for a yoga class as far as meshing it with our current Crossfit schedule (i.e., would it be best to replace a WODs each week with yoga? add yoga on top of current WOD schedules? etc.)? If someone could only participate in a yoga class once a week or even less frequently, maybe 2-3 times a month, would it still be beneficial?

    • Patrick says:

      Okay, having attended Katherine’s yoga class previously. I’ll take a crack at this one,
      The yoga class should start off pretty basic. If you have prior experience and know the basic asanas, you’ll be ahead of the game.
      I expect for the first couple months we’ll get a core group of people interested and participating. Initially the classes will be more of an active recovery. As the group gains experience and comfort with various vinyasa sequences, it can turn into more of a Power yoga which could replace a WOD.
      Now, I have no real insight other than past experience. Hopefully, Kat will chime in.

  3. Tye says:

    9:25 RX’d PR by 2:13

    Looking forward to Yoga, hopefully it’ll be at a time I can make it to without much trouble.

  4. Justin says:

    10:51
    Did this one at home, and it wasn’t a lot of fun.

  5. Robert S. says:

    9:36 as rx’d

    Jake really pushed me on this one.

    • Tye says:

      Nice work. Maybe if I drink enough, I’ll become a honey badger!

      Still kicking around the whole creatine thing. Haven’t started it, but still thinking about it. You?

  6. Karen says:

    Rxed 12:41. Tried to keep up with Robert but that only lasted for round 1. Great job, Robert!

    FYI, Publix is having a pretty good sale on a Ocean Blue fish oil capsules. They are 2100mg per 2 capsules (1350mg DHA, 600mg EPA, 150mg other) and they are very good quality. Buy either a 60ct or 120ct and get a 60ct free. The 60ct costs $16.95. I don’t remember the price of tbe 120ct. You have to ask for them at the pharmacy. It is at all Publix’s in the area (except Hampton Cove because they don’t have a pharmacy).

  7. Emily D. says:

    11:58 25 lb barbell and 1/2 burpees

    I feel like I am starting CF all over again after being out.

    doing burpees in the grass was actually nice.

    Tracy Roberts killed this one!

  8. Will Blankenship says:

    14:42 – An embarrasing time actually. I was expecting to perform much better. Every single burpee was a struggle.

    Not only has my diet been off for weeks and weeks, but at this point, including my martial arts training, today was my 5th workout in a row. Maybe I’ve overworked a little bit. I’ll blame it on those two things anyway 😉

    Thanks to everybody for cheering me through the last round of that suckfest today. I wanted to stop and beat everybodys teeth out of their head at the time, but I appreciate it now.

  9. Matthew says:

    11:40 rxed

    This one was not fun. Tye killed it. My burpees need some more speed

  10. Kristi Simmons says:

    My legs feel like I did tabata squats…these lunges have me very worried!!

  11. Rich C. says:

    Did this at home rx’d:
    11:38
    Burpees got really slow by rd 3

  12. Katherine Berger says:

    Hey Dave,

    Sorry for the late chime in…though Patrick did a great job of filling in for me (thanks Patrick!)

    We will definitely be doing a sort of “basics” course the first 2-3 weeks. These classes will be free to all members and will cover basic poses you need to know. Once we have a little group going, we will begin Ashtanga yoga which is fairly fast-paced and can leave you just about as sweaty and out of breath as a met-con. Each week, after we do the initial vinyasas to loosen up and get started, we will do some deeper stretches and balance poses that go hand-in-hand with what the WODs were the past few days.

    I like to think of Ashtanga yoga as the CrossFit of yogas. It mixes some high intensity sequences with strength poses and some flexibility (of course). There is a focus on technique and balance that remind me of weight-lifting movements.

    All in all, I think it couples well with CF and is best done on a once or twice weekly basis (more if you like). If you come in once or twice a month, it might be hard to jump right in but I certainly will do my best to include everyone no matter how often you are able to come.

  13. Katherine Berger says:

    Oh, and if you post “other” for the survey…consider sharing your ideas for alternate classes on here so that other people can jump in. Thanks!

  14. Patrick says:

    Scaled 10:10 (35sec PR)
    Sub’d Press Walk with 45#DBs for the weighted lunges.
    Burpees rx’d

    Last time used 12kg KBs and did 100ft Cross Walks (waiters carry on one side and farmers walk on the other). So… today I had almost twice the weight overhead, and used a harder carry, but walked half the distance. Should have checked the book before hand and repeated the same WOD.

  15. Eric Hedges says:

    Scaled 10:14 Officially Burpies SUCK@

  16. Russ Hines says:

    13:47 Scaled the burpees. Tough workout after being absent for 2+ weeks.