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Tuesday, 08 June, 2010

Posted by Mandee on June 8, 2010   |   18 Comments

Team WOD
Teams of four must complete the following:
800m run with 2-20# med-balls
200 burpees
800m run with 2-20# med-balls

Every team must start the runs as a group. Once the last team member returns from the run the team can then begin working on their 200 burpees. Only 2 people may be working at a time. Burpees must be done with a jump over an ab-mat between each rep. Each team will have 2 ab-mats and each ab-mat is responsible for 100 burpees. If at any point during the 800m run a team drops one of the med-balls, everyone on the team must stop and do 5 burpees before they can pick up the med-ball and begin running again.


Your Brain on Computers
“Does the Internet Make YouΒ Smarter, orΒ Dumber,?” articles by Clay Shirky and Nicholas Carr, The Wall Street Journal.

18 responses to “Tuesday, 08 June, 2010”

  1. Zak says:

    Deadlift 5 RM (add 10 lbs to last workout) 405#
    Strict Pull Ups 3 x max reps 16,13,10

    Complete 5 rounds for time of:

    Sprint a 20 yds – 40 yds – 20 yds shuttle drill
    8 Kettlebell Swings 2 pood
    16 Push Ups
    *Rest 1 minute between rounds.

    Used a 75# DB
    :46, :50, :54, :54, 1:03
    8:27 total time

  2. Ron Wood says:

    Team 7am – Ron, Tommy, JoeC and Ken – 16:03 rx’d

  3. Barry S says:

    We did Annie Running today…Chief thought the folks who did Annie last time got through too fast! Which I didn’t understand till he said they’re counting DU attempts, too. Still, he’s fast & I’m not, so adding 400m every round most assuredly slowed me down!! (even though I didn’t count attempts last time…i know, tmi πŸ˜‰

    36:24

  4. Aaron says:

    13:46

    Teamed with Naveen and Andrew H. and cut burpees from 200 total to 150 since our team was 3. Hot today, good wod!

  5. tracey says:

    Cool pic! I’m jealous of the cleavage. hehehe πŸ™‚
    CFHSV ladies looking strong!!!!! I hope to see alot of you at Pane E Vino Fri. evening.

    • Kerri says:

      I figured you were gonna say we look ‘HOT’, and I was DEF going to agree……No other way to be there in the warehouse than HAWT!! I’m thinking maybe the outside WOD today will give us a little bit of a break from the heat!!! =o)

  6. Tasha W says:

    Okay, so I just came across this! HILARIOUS video of folks from CF Cincinnati cheering on one of their guys trying to do Wall Ball Burpees. Probably could have chosen better music, but still, pretty funny watching him attempt this. I bet some of our folks could do this no prob! πŸ˜‰

    http://crossfitcincinnati.typepad.com/my_weblog/2010/05/wall-ball-burpees-from-crossfit-mph-washington-dc.html

    • Tasha W says:

      And I love that they were doing it outside right next to the road. No wonder folks think we’re crazy! heehee!

    • Daniel says:

      I love that song!

    • Tasha W says:

      Love me some NIN, but wasn’t sure what the relevance was to what they were doing! πŸ˜‰ I would have picked something with more of a “challenge” or “determination” theme – with a little bit more of an upbeat tempo!

  7. Robert S. says:

    DL 5 RM- 275# Probably should have went a little heavier on this.
    Strict Pull Ups 3 x max reps- 10-8-10

    Complete 5 rounds for time of:

    Sprint a 20 yds – 40 yds – 20 yds shuttle drill
    8 Kettlebell Swings 2 pood
    16 Push Ups
    *Rest 1 minute between rounds.

    :47, :45, :46, :52, 1:01

    • Patrick says:

      Robert writes:
      DL 5 RM- 275# Probably should have went a little heavier on this.

      No you shouldn’t! Your doing a linear progression program. Let it work for you. 5RM DL will come up again in 2wks 10 lbs heavier, and 10 more the next fortnight, and on, and on. The point is to makes these 10 lb. jumps as long as you can without getting stuck. It’s much better to make this steady progress than loosing momentum and time resetting to get unstuck. That’s 20 lbs each month, if you can keep it up, your pulling Zak’s 405# in about 6 months.

  8. Katie says:

    AM: Deadlift 3×3… 165-175-185(1) 135×10
    PM: Southeast Regional AMRAP… 10 HSPU + 6 rnds + 5 DU’s

    Can’t wait for tomorrow’s rest day!!

  9. Patrick says:

    200 quad sets while sitting on butt icing and elevate knee for time: About 6hrs today.

    Howard cleaned up the raggedy cartilage and removed some loose tidbits from my right knee yesterday. Got a couple pages of inside the knee arthroscope pictures. Which I thought was really cool. I’m waiting for the pain…today is the best that knee has felt in months.

    Thanks Howard.

  10. Kerri says:

    Team KSS-Kerri Shirley Slade-20:57
    We did 150 Burpees, and then after the last 800m run, did 50 more….
    A little confusion about that, so we were just the overachieving class!
    TOUGH WOD!! Especially with those last 50 burpees after that last 800m run….
    Ugh!

  11. Tasha W says:

    I have no idea what our time was, but we were just behind Kerri’s team. Man, even though that killed me and it took me about 2 hours to cool down, it was a fun WOD. Really love Team WODs – and love my team for picking up the slack since I only carried a ball for 1/2 the amount of runs.

    Yes, Kerri, those last 50 burpees were tough, fo sho! And tomorrow’s WOD looks gonna be crazy, as well, in this heat. I’m already hydrating!