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WOD 12.17.09

For Time:
Row 1000m
50 Burpees
50 Box Jumps, 20"

Post time to comments.

Skill Work
Power Snatch, Pt 1/4
Mid Hang Pull
Mid Hang High Pull
Mid Hang Muscle Snatch

Paulie S Fights for a 315x1 FSQ

Our own Kira Depaola has posted the January-March schedule for The Oak Ridge Kitchen. Check it out!
Meat Eating and Human Evolution Mark's Daily Apple

Reader Comments (31)

Super excited to begin working the Snatch!

Not so excited about 50 burpees.
December 17, 2009 | Unregistered CommenterJess
5x5 back squats this morning:(45, 95, 135)started working at 185 but that was too heavy for sets across so i backed down to 155 for the last four rounds

Then 1000m row, 50 burpees, 50 box jumps in 14:00. Did the row in less than 4:00, did the jumps in sets of 10s and 20s, but I could not string burpees at all. Ugh. But in a good way.

December 17, 2009 | Unregistered Commenterkatie
Malcolm, can you please email me a page from your excel workout tracking program when you get a chance. I would like to use it as a template if that's okjlevavi@gmail.comThanks
December 17, 2009 | Unregistered Commenterjack
does anybody here have a kindle or any other kind of reader? i was thinking of getting one but i wanted an unbiased review.
December 17, 2009 | Unregistered Commentercloyde
Just signed up for the 1:00pm heat of the warrior dash. damn you all.
December 17, 2009 | Unregistered CommenterJoe
@cloyde - I have the kindle I think it's great. Rumours of an apple tablet coming out in about 6 months, but nothing firm. I do enjoy the kindle a lot.

@crossfit crew - I have taken an oakridge kitchen class, and it was excellent. I plan on giving one of the classes as a Christmas present, I highly recommend them. Great people and great skills for the kitchen, you know, that place where you can control what you eat.
December 17, 2009 | Unregistered CommenterJr

I have a Kindle app on my iphone. 1. It's free (although you still have to buy the books, of course) and 2. It saves me from having to carry another device around. I'd recommend it if you have that option.
December 17, 2009 | Unregistered CommenterJoe
Did high bar back squats this morning, sets across at 52 lbs. Felt really good! I am happy with my progress lately; figures, since now I'm leaving for 10 days! But I hope to pay a visit to a box in Michigan.

Did the WOD in 15:25. Wasn't as bad as I thought it would be. Split the (modified) burpees 15-10-10-10-5.

It was nice to work with Katie and see the morning crew. Hugs to all; see you soon!
December 17, 2009 | Unregistered CommenterSteph W
I did this at my work gym today since I can't make class this evening. 12:17, slowed by all the usual doing a wod in a globo gym hassles. I think I used a 24 inch box also.
December 17, 2009 | Unregistered Commenterpaul
I'm planning on taking it easy, but really want to do the workout. Especially the skill work...

I keep watching this video in the hopes it'll discourage me, but it's not working!http://ballhype.com/video/janos_baranyai_weightlifting_mishap_1/

December 17, 2009 | Unregistered CommenterDan Rx'd
Thanks for the unexpected plug for The Oakridge Kitchen! I just joined CFSBK and it's a pleasure to be a part of such a supportive group!

We've got some great classes coming up and we also love doing custom classes!

Can't wait to meet everyone--at CFSBK or at TOK.
December 17, 2009 | Unregistered CommenterKira
warm-up500m rowfoam rollermental psyche up

row/burpee/box jump chipper8:28 as rx'd

row: 3:47burpees: unbrokenbox jumps: 20-10-10-10 (all jump up/jump down)

Went about 85% on the row and then got through everything else as fast as i could
December 17, 2009 | Unregistered CommenterDavid
oh yeah

yesterday i made up the last fsq160x5x5and did the first press75x5x5 with a dead start on each
December 17, 2009 | Unregistered CommenterDavid
Sad to be missing the beginning of snatch training, plus a WOD with movements I need to practice...Nick and I are both down w/ round 2 of illness, grr. Hope to make it to an early Saturday class. Otherwise, Happy Holidays all! Back on 12/28.
December 17, 2009 | Unregistered CommenterCharlotte
Row/burpee/box jump: 11:42Cloyde, re e-readers: I've owned both a Sony and the Kindle II and prefer the latter. Better overall interface and you can buy books wirelessly with the Kindle which is way cool (tho sony may have a reader that's wireless now. Not sure.). Drawback to Kindle--you have to buy a cover separately and I haven't found one under $20. That's kind of a rip.
December 17, 2009 | Unregistered CommenterChris A.
I pressed this morning--sets across:

warm-up: 800 meter row, d-roms

22x5, 42x5, 52x5

62x5x5 (this may have been four sets--oops)

Cloyde: I love my Sony e-reader. It uses the universal epub format rather than that whack proprietary file format that the Kindle uses. I can put any pdf or document on my ereader and I don't have to email it to anyone first (which is what you have to do with the Kindle). There's no issue with DRM unless the vendor sells the files that way.

My device does not have wireless, but I understand there is a new device coming out that does. To be honest, I never felt the need to wirelessly download anything. It holds hundreds-maybe thousands--of books with the sd card. It's super readable and it doesn't have the keyboard, so it's smaller than the kindle and very holdable. Also, the pocket version is probably the most affordable reader.

However, all that said, if I weren't in publishing I probably wouldn't have bought a reader at all. I don't think there at their optimal stage yet. Still kind of pricey.

December 17, 2009 | Unregistered CommenterTam
oops, I forgot the kicker, I mean the chipper:

1000m row, 50 burpees, 50 box jumps


The row was a little slower than I wanted it to be (although I don't recall the exact time), and I basically just plugged away at the burpees until I was done. Box jumps were 20-10-10-10 (something like that anyway). Delightful, really.
December 17, 2009 | Unregistered CommenterTam

Been a while since I did a wee chipper and this was good fun!
December 17, 2009 | Unregistered CommenterMargie
11:38 at about 65% intensity level.
December 17, 2009 | Unregistered CommenterVincent Dugan
12-something on the chipper, and it was good, short, and intense.

Happy to be doing some basic snatch training. Not so happy that I'll miss the snatch cycle in January (if that is what is being planned).
December 17, 2009 | Unregistered CommenterSamir Chopra

CHIPPER10.303.34 1k row, tried to take it easy to prepare for 50/50.burpees, 10's and 5'sbox jumps, mod to step ups 10 each leg.

love chippers!didnt give it the intensity i would have liked. was beat.

really liked the skill work! great stuff
December 17, 2009 | Unregistered Commenter.DMG
Row/Burpee/BJ Chipper


Off the erg in 3:40ish. All box jumps were jump up/jump off which is a first for me at that volume.

Not at full capacity tonight. A client of mine (sweet gal) gave me some homemade cookies with a gift, and I had woken up from a sugar induced nap on the couch about 20 min before class. Somehow managed to whack the sh*t out of my right thumb on the way up on a box jump. I guess I have orangutang arms.

Driving to Ohio tomorrow and back on Monday. Puppy's first road trip. Have a great weekend everyone.

December 17, 2009 | Unregistered CommenterFox
December 17, 2009 | Unregistered CommenterFox
13:19 for the chipper.

My row definitely felt harder tonight for some reason (~4:20). Burpees always suck. Did 15 straight then 5's until the end. All modified pushups by the way. Box jumps were better and did them in sets of 10, 10, 10 then 20. Can definitely push myself harder on this next go around.

Loved the snatch work and hope I don't miss too much on this over the weekend. Fox and I will be in Ohio for a wedding and to visit the family so we'll see you all on Wednesday!
December 17, 2009 | Unregistered CommenterJess
Warmed up with 1000M row. But, wait, that was not the end of rowing! On the chipper, knocked the row out in 3:40. Gassed, the burpees were tough. Finished at 13:10.

5x5 back squat prior.(45), (65), (95), 115, 115, 115, 115, 115
December 17, 2009 | Unregistered CommenterMatt R.
Yay Burpees?11:51 on the chipper which was disappointing after coming and seeing the 6pm class slaughtering in with numbers in the 8's and 9's. But what the hell. 3:30 or so on the row, burpees very broken, box jumps unbroken but a bunch were step ups.Feeling unmotivated lately, does the milk help (I'm seeing every one chugging it!)?
December 17, 2009 | Unregistered CommenterDavid Mak
I was disappointed to miss this one last night - there was an hysterical award/holiday event at my work that I had to go to and it went long. I'll have to make this one up.

@Nick and Charlotte, get better soon! Let us know if you need anything.
December 18, 2009 | Unregistered CommenterLaurel
hey is there any wonkiness with the class schedule tomorrow?
December 18, 2009 | Unregistered CommenterSameer Parekh
Sameer,classes are at 8,9 and 10 tomorrow.

Verizon guy came to install Internet but didn't bring enough wire. Guhh
December 18, 2009 | Unregistered CommenterDavid
Chipper WOD:


Deadlift 5x3345, 385, 410 (PR for 3)

I was worn out after hitting 410 and decided to cut it short. I was starting to round my back a bit anyway.
December 18, 2009 | Unregistered CommenterScott
9:21 as rx'd

Went conservatively on the row, locked in a stroke rate of 27 and a 500m split of 1:45 until the last 300m when I had to slow to 1:55.

Burpees still aren't as easy as they once were. Did these as singles with a slight pause between then. I'd estimate 1 burpee every 5 seconds.

Box jumps were where I made up all the time. Had hoped to do them unbroken. Wasn't to be, on rep 26 caugh some edge of the box and lost the rhythm. Two sets of 25.

Fun little burner!

Good times chasing Willie and Ryan on this one.
December 19, 2009 | Unregistered CommenterDan Rx'd

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