Tuesday, 10 January, 2012

Posted by Mandee on January 9, 2012   |   30 Comments


50 Single unders

1 Wall walk

40 Single unders

2 Wall walks

30 Single unders

3 Wall walks

20 Single unders

4 Wall walks



5 Rounds of:

3 Mintues of work followed by 1 Minute of rest

10 Double push up burpees

Max pull ups


Post total number of pull ups to comments.


Be Your Own Bodyguard Part 2: PPP” with Tony BlauerCrossFit Journal preview video [wmv] [mov]


30 responses to “Tuesday, 10 January, 2012”

  1. Jake says:

    Hey guys, a couple reasons why I posted this video for you to see.
    First, is I wanted to show you guys that yes, I do still work out from time to time. Secondly, is so that you see even your trainers have AWFUL days where you have to understand when to shut it down and go home. As much as you don’t want to. Most importantly I wanted to give you guys a little explanation on the reasoning for a workout like this and why it can be beneficial to a CrossFitter.
    The title for the video is LEnd3 which stands for Lactic Endurance 3. To put it very simply the point of workouts like this one is to build up one’s lactate threshold thus being able to repeat a very high power output for a certain period of time followed by rest without fatigue or a critical drop off. In this case that time period is 2-3 minutes. You guys have done touches on these types of workouts before but have mostly only been introduced to 1 minute or less of work which we ASSUME isn’t involving a lot of lactate and is more focused towards power. Unfortunately, for me, this is the kind of stuff that separates the men from the boys in the sport of CrossFit. First place from 30th. I think Josh Bridges could probably do Fran at least 3-5 times with about 15 minutes of rest in between efforts and never have a time slower than 1 or 2 seconds from his best. Beast.
    So why does this really matter as an athlete? Well, the better your ability to perform in these Lactic Endurance workouts, the higher the power output you will be able to produce (we think) while staying AEROBIC in your metcons. This is HUGE in the sport of CrossFit where a majority of the workouts are dominated by the aerobic pathway. I have been doing touches on the 2-3 minute time frame lately (and not doing a great job from the way the second set turned out) but have done a good amount in the 1-2 minute time frame these past months which I can do more sets and stay more consistent. This along with A LOT of aerobic training in addition has absolutely sky rocketed my ability to stay aerobic in workouts and never gas. I used to hate 20 minute AMRAPS but now, that’s where I excel. I stay consistent the entire time and am able to keep my pace throughout. Granted, my pace is still nowhere near the level of most of the top games athletes but it’s getting better.
    Anyways, I hope this sparks some thought.

    • Slade White says:

      Good work Jake. But what’s this “shut it down and go home” stuff? We know you never leave the gym and go home. 🙂

    • DaveC says:

      Reminded me a little of the State Farm commercial where they appropriate Aaron Rogers’ TD dance move for the Discount Double-Check. That hands on the knees staring at the floor every 2-3 burpees…”Hey, that’s MY move!” 🙂 Thanks for the writeup Jake, informative and good stuff.

  2. Ben says:

    Still looks better than most of my WODs

  3. Jamie Flynt says:

    This gives me hope to continue to work. The number one reason for me to join CFHSV is to regain my breath back from years ago. Slowly but surely I’m chipping away. Thanks Jake! And your advice tonight to just walk up to the bar and throw it up without thinking gave me a 25# PR.

  4. Larry says:

    Home gym today.

    43,26,22,22,22 =135

    Sucky workout.

  5. AP says:

    Adventurous 5k run in the dark and rain at the XC course this morning. No time, just a run for fun.

    Thanks for your humility Jake and for sharing the theory behind these type of workouts. Looking forward to getting into the longer minutes of work. And a 2:29 Fran!?! That’s sick, but I think I counted a few misses on depth and close calls on the pull-ups! And what were that thing you were doing after the squat cleans? 😛

    • Jake Naumcheff says:

      Haha thanks for keeping me honest Aaron. I called myself out on then reps too when I first watched it. That’s one of the down falls of working out without a coach. I’m sure the 105 ctb pull ups two days prior and this being my third session of the day contributed to some of that but still no excuse. Looks like me and Fran will have to meet again. That’s my patented rag doll fall after the squat cleans. Coming to a cf gym near you soon

      • AP says:

        Haha, I don’t think any were legit misses, but had to rag you a bit. It’s still impressive. I can’t imagine doing many wods solo and crushing them like y’all do without pushing to either catch ’em or get ’em off my heels.

  6. AJ says:

    Last night I made my return to CF, it’s been 7 months!!!!!! Thanks everyone for the warm welcome back! Felt fantastic to hold a barbell!!! Thanks, Jake for great coaching 🙂

  7. Eric Hedges says:

    Awesome, welcome back!

    • AJ says:

      Hahaha, Robert! Oh well…I’ll just tell myself it was from both of you and make me feel extra special 🙂 Thanks, everyone!

  8. Josh Kennedy says:

    85 pullups, strict.
    I want Jake to be my stunt-double when I become a movie star!

  9. Robert S. says:

    Great work by the 0900 and 1130 classes today! Everyone tackled this WOD with some serious motivation.

  10. AP says:

    97 strict (26-19-17-18-17)

    Finally finding my rhythm for the Throwdown burpee standard. First round of 10 double push-up burpee to 45lb plate was around 40s, next 4 rounds stayed between 33-34s.

    Welcome back AJ!!

  11. Will Blankenship says:

    Out for a couple days due to a shoulder injury. Not even sure what I did… I just woke up with hellapain. Seems to happen alot lately. Freakin 30’s!!!

    Nice work, Jake. Great info.

    • Eric Hedges says:

      Oh to be back in my freakin 30’s again!! I would love to tell you that the aches and pains get better with age but alas it doesn’t!

  12. Stacey says:

    Yay AJ!!!!!!!!

    72 pullups total, did double burpees to 45# plate

  13. Stacey says:

    Ugh! Double push up burpees.

  14. Justin says:

    102 strict

  15. Mac says:

    Did this one at home

    100 strict