Wednesday, 7 March, 2012

Posted by Mandee on March 6, 2012   |   33 Comments


200 Meter run

2 Rounds:

9 Kettlebell sumo deadlift high pull

6 Kettlebell snatch

3 Kettlebell push ups




Rep rounds for time of:

Deadlift 155/110#

Hand release push ups

Wall ball shots 20/14# to 12′



A1: Deadlift 5 x 1-2 reps; Rest 3:00

A2: Bench Press 5 x 1-2 reps; Rest 3:00

B1: Reverse Hypers 3 x 10-15; Rest 1:00

B2: GHD sit ups 3 x 15-20; Rest 1:00


“Don’t Be Rich, Frowning!” from CrossFit Medina (OH).

“Good Competition vs. Bad Competition” from CPM Fitness.

33 responses to “Wednesday, 7 March, 2012”

  1. Hydrogen Burn says:

    Okay let’s see what we can predict to be the 12.3 WOD. Person closest to predict/guess will get a mystery surprise.

    Hydrogen Burn predicts a triplet, since we have performed two singlets, one low tech but a lung burner and one high tech with a power progression element.

    20 minute AMRAP of:
    10 pull ups.
    15 Wallballs
    20 double unders

    I am on the fence with pull ups or dead lifts at 10 reps 225/155lbs, but my final answer is above.

    Good luck and someone call it

    • Jake says:

      The first person to give a thorough explanation of why Dennis changed his name from Lactate burn to Hydrogen burn can put me through ANY workout they choose or can come up with! While you watch and laugh.

      • Marisa says:

        Let me preface this by telling you I don’t know what I’m talking about… but that’s never stopped me from opening my mouth before…

        Your body produces lactate during exercise, which is not an acid. Lactate is a product of the body’s process of breaking down sugar for energy. As you exercise, your body burns both fat and sugar. When your body burns sugar, it creates lactate. As you increase the intensity of your exercise, your body starts to burn more sugar and less fat. At some point, your body’s reliance on sugar dramatically increases. The lactate in your blood also exponentially increases (your lactate threshold). But, lactate actually helps reduce the production of acid during exercise. Lactate is a buffer for acid production.

        When performing a high intensity workout, the more lactic acid we create. In the blood, it breaks down into lactate and hydrogen ions. The lactate gets processed and converted into fuel by the mitochondria, energy factories in our cells. No problem there. It’s those hydrogen ions that cause all the trouble. During a low-intensity exercise, your body’s able to process these hydrogen ions so that they don’t build up. However, during high-intensity exercise, the hydrogen ions get created so quickly that the body can’t buffer them. The hydrogen ions build up in the muscle, creating an acidic state and you feel a “burn.” Not a “lactate burn”, but a “hydrogen burn”. I think that’s the reason for the name change. Or because it sounds cool.

        • Jake Naumcheff says:

          ^^^^Winner! Marissa just barely beat you to it Stacey. But I’m sure you guys can work together to come up with something horribly painful for me to do. 🙂

      • stacey says:

        lactate is produced during the breakdown of glucose in the muscle, hydrogens are produced during high intensity workouts faster than the body can clear it out, causing the muscles to “burn”.

        im thinking the next wod will be 7-12 minute PUs, DUs, & Wallballs or Deadlifts

        maybe dennis changed his name to hydrogen burn, bc that is why your muscles burn during high intensity wods

    • Hydrogen Burn says:

      All of you Rock and can smoke me “hydrogen burn” (I do not know who that Dennis is). Those are splendid answers and that Snake guy is a great instigator.

  2. Scott Rauer says:

    My bet is it is a chipper of some sort, with average time of 7-9 minutes, with one event as pull-ups…..a lot of them.

  3. VOD:
    He must increase, but I must decrease. John 3:30

  4. Jamie Yells a lot says:

    I think I called it today. Moonwalk for distance. Hey, I can dream.

    AMRAP is a great guess. Turkish get ups and double unders.

  5. Jordan B says:

    I’m thinking something along the lines of:

    12min AMRAP:
    9 Pull up
    12 KB Swing @ 2/1
    15 Double Under

  6. Ben says:

    I think time will be limited. In fact I was surprised that the AMRAP in 12.2 was 10 minutes. My guess is somewhere between 7 and 10 minutes, a couplet that combines a lift with a plyo/gymnastic movement. Although I would love to see pull-ups, I think it would be difficult to judge for video submissions. So I will say deadlifts (225) and box jumps (24″).

  7. Ben says:

    I haven’t been very motivated lately. Like, at all. So I went back this evening and reviewed my progression on major lifts since I started at CFHSV almost a year and a half ago. I think it was a worthwhile exercise, to attach some real numbers to my progress. I know I’ve improved, but with those numbers buried in a journal I don’t even use anymore, its easy to forget where I started.

    I think what I need to do is set some goals for myself. Accomplishing some of the goals I set early on really motivated me to keep at it, and I think what I have been missing lately is anything to really work towards. For me at least, it is hard to keep my diet and everything else in check without a sense of purpose.

    I’ll probably talk to some of the coaches about this in more detail, but I thought I would share the goals I’m thinking about working towards, and since I know many of you have worked towards these same goals, I welcome your comments and feedback.

    -405 lb Deadlift
    -First Muscle Up
    -More competency at handstand pushups (and some other problem lifts)
    -Overall better stamina/endurance (however that can be measured)

    • slade white says:

      You can do every one of those things Ben. If you just stay with it and don’t give up. Each of us progress at different paces. I’ve seen people come in and make huge gains in short time. And then there’s people like me who make small gains a little at a time. But if you stay with it, you will reach those goals. Just don’t let it get you down. And if you want that deadlift, get on that reverse hyper machine and go HEAVY!

      • Ben Jarrell says:

        Thanks Slade. I don’t mean to sound like I’m down on myself, I just need to get excited about things again.

        • The Bone Spur Kid says:

          Oh I hear ya, and I understand. I think you’re doing exactly what you need to. Evaluate and set goals. You’re motivated so it’s only a matter of time. I just hope you and others realize the fact that you’re still coming to the gym after all this time is a testament to your dedication. A lot of people I started with four years ago are long gone. Just stay at it and you’ll see results.

    • DaveC says:

      Ben, I understand what you mean about motivation ebbing at times. It happens often to me. That I can recall, you’ve already hit a couple nice accomplishments recently (snatch and deadlift PRs come to mind). The goals you’ve stated seem pretty good, except that the last one isn’t readily measurable. You could pick a target for a 2k row or 5k run or something that’s easier to put a number to track progress and ultimately achieve. As long as goals mean something to you, they are great for motivation. Good luck!

      • Ben Jarrell says:

        Thanks Dave. Yeah, I was thinking about doing some 5Ks as the weather warms up. I don’t like running, but I would like to get better at it.

    • Ben, I can say without hesitation that I understand exactly what you’re going through. I had this same thing happen to me a little over 8 months ago. Right after regionals. I was burned out, lost interest, and somewhere along the way forgot why I was doing what I was doing. I think that if you spend time doing something for long enough, especially something that you’re passionate about, it can be easy to lose sight of things and somewhere along the way lose that passion altogether.

      The good thing is that you’re taking care of this the right way. By tackling the problem head on and trying to fix it. Goals are a great way to keep you motivated and are always beneficial in the sense that you have a focal point to work towards. Once you hit those goals then it’s time for some new ones. It’s an ongoing process.

      I think there’s something even more important than having goals which can help with this process. It’s simple and yet sometimes the hardest thing to do.
      HAVE FUN!

      A lot of that falls on us as trainers to make sure that this happens. Which I will admit I don’t do a great job of every class. But it’s also very easy to get caught up in certain aspects of CrossFit that can cause working out to be a hassle instead of something that “we get to do” and are “blessed to have the opportunity to do”.
      Bottom line is have fun with it. When this stuff stops being fun, I won’t do it anymore.

      Luckily for me, being around you guys is what makes this job fun. Watching you guys do things that you never thought you could. And then doing it over. And over again. I am fortuante enough to have the perspective of a coach for everyone’s progress. I GET to see where you guys started, how you progressed, and where you are today.

      It’s hard to remember where we all started and how far we’ve come. Especially when the PR’s start getting further and further apart. But we also have to remember that what we’re doing is a life long process. If we were to PR every day we came into the gym it wouldn’t be hard. Therefore not worth it. Therefore not nearly as fun as when we DO hit that goal that we’re aiming for. It’s important to see the big picture. Training isn’t one day, one week, one month, or even one year. It’s a never ending process.

      The only way to go about it is to have fun with it. Practice a new sport. Be a kid again. Let loose and don’t be afraid to fail.

      • Ben Jarrell says:

        Thanks Jake. I will probably talk to you about this in some more detail tonight. I think you probably have a better perspective on my progress than anyone, since you helped me with my 101 back when air squats and PVC pipe work got me winded!

  8. DaveC says:

    I’ll go with a couplet, 12 minute AMRAP, heavy-ish deadlifts (~200#) around 5-7 reps and burpee toes-to-bar around 10 reps.

  9. AP says:


    Great programming Jake!

    I’m expecting an AMRAP of some sort, I’d be excited to see a triplet like the one Oxy Burn mentioned.

  10. David says:


  11. Tasha W says:

    I’m hoping for pullups and running. And now that I’ve said it aloud, it’ll probably be wall balls and double unders. 🙂

  12. John says:

    I’m thinking a 20 min am-rap of…
    10 DL at 185/135
    15 Chest to Bar Pull UPs
    20 DU

    DL weight could be 225

  13. Jake says:

    12 Minute AMRAP
    5 CTB Pull ups
    10 Thrusters 95#
    20 Double unders

  14. Marisa says:

    AMRAP cartwheels. I’ve yet to see someone look miserable while doing cartwheels. I’m just saying. Wishful thinking aside, I think an AMRAP with CTB pull ups, some sort of squatting (clean or overhead) and box jumps is very possible.

  15. AP says:

    I like the way Marisa thinks.

    Me, Ryan and Stacey discovered one at lunch today.
    AMWAP – As many wontons as possible in 5 seconds.
    Ryan got 3 unbroken.

  16. Jane says:

    7:24 rx’d…but may of missed a round somewhere in there? I’m not sure! All reps unbroken but 1 round of wall balls. LOVED this WOD!

    I have no idea what 12.3 will be but based on the past two WODs it will probably be something else unpredictable. I’d love pull-ups, box jumps in there somewhere. I’m just hoping no DU!

  17. Josh Kennedy says:

    6:55 Rx’ed, never stopped. Mac and David Mc just killed this thing, both around 6:33-6:34. No way I could have shaved off 20sec.

  18. Larry Lowe says:

    Crossfit Woodbridge

    5 rounds:
    400m run
    3 muscle ups
    12 OHS @95 lbs

    OHS unbroken, first 3 rounds of mus unbroken. Great workout.