Complete 7 Rounds of
:20 Deadlift, 225lbs
:40 Rest
:20 Burpees
:40 Rest
Todays WOD is a modified version of a CF Football WOD. If 225 is too much for you to
Deadlift, divide your 1RM by 1.4 to scale.
Post reps completed to comments
compare to 4.23.09
Accessory Work
Chest Stretch
Dumbbell Strict Press, 3×5
George and Lisa get their stretch on
Is anyone interested in afternoon classes? If so what times are ideal for you?
Westside Barbell Gym Tour Hardcore Strength Coach
How to Fight
How to Workout at Home
Shawn,
There’s a bit more to it than that. Chest to deck is there, as is full hip extension during the jump and arms must expose the ear when coming overhead to clap.
You may be interested in the burpee movement standards enforced during the NEQ for more details:http://crossfitneq.com/2009/05/17/burpee/
Jenna and Bjorn – I have the same issue. It happened after they did an update to the site. Your best bet is to delete and re-enter the post. If that doesn’t work, just email them and let them know they have a bug. I’ve had issues before and they’ve responded pretty quickly. If they’ve already fixed it, re-creating the post should do the trick. (I am a software engineer and a big geek :))
ran 4 miles to class with a 10# backpack on. much harder than i was anticipating, and was pretty shot before the workout even started. but it was fun..
DL@133-51Burpees-48Total-99
its been awhile since i’ve deadlifted, and 133 felt SOO heavy. yowzer. sigh.
i was happy that i stayed pretty consistant wth my reps per round.
happy today is friday, see you tomorrow!
and PS. david, i liked your digs yesterday. screw them!
There are so many posts today!
I don’t have my numbers with me:DL at 122# and reddest face in class by the time I was done. 🙂 Breathe!
David, I liked the outfit too. Keep those shorts comin’!
In the words of Margie, I failed.
… wait, those don’t sound like Margie’s words at all. On second thought, they were probably my own, but last time I got 128 and this time I got 114, and as I was trying to beat my past score, well, the numbers don’t lie.
I was doing well going into the 5th round when my back tightened up bad. I went from rounds of 14, 13, 11, 11 to 4, 4, 4. (61 total)Burpees were 8’s and 7’s (53 total)
Mad props to those who were able to get more then 10 burpees per round. That’s crazy cycle time. I need to learn that madness, preferably without practicing cause burpees suck.
Showed up really late, wanted to do the wod but they were having a play downstairs so I couldnt make noise. Anyway, Margie set me up with a burner, 3 rounds of 30 squats, 15 russian twists 10 lb ball, 7 pushups with 15 lbs rows each arm(forgot what u call this movement). Felt the burn, my shoulders are stiff today. Thanks, Margie. The June foundations class looks like it has a few fire breathers in it.
First WOD where burpees were the easy part.DL: 185lb Total 50Burpees: 49Still have to do my burpees on my knuckles due to the sore wrist. could not get past 7 per round.
Burpee standards: Note the competition workout standards are different from training workout standards. You should train to a higher standard than when you compete. As far as the competition goes, make sure that when you jump you are clapping while in the air. That precludes a completely shallow jump because you won’t be in the air long enough to get the clap in. For the training standard, you can sprawl to the floor, imo, but the pushup must be a strict plank p/u, no inchworming or whatever. For competition, anything goes.
–Judge Sameer
we should have a web forum, these comment threads are getting crazy :).
holy crap, i think that’s the most posts ever!
I agree with the training at a higher standard “CrossFit Technique Whore” label and all.
Was very disappointed to see the video included the inch-worm technique as a valid option.
One more thing with burpees that can help maintain the cycle time:Sprawl out with your legs spread as opposed to feet together. You’ll be a little more stable during the sprawl/pushup and your feet will be in good position to enter the squat.
As per good technique comment/competition… Spreading the legs to twice shoulder wide = not good training technique.
Web Forums rule, though I do not mind posting like this either…a place where I could respond directly to someone and utilize a search function would be awesome!
I dont know how id feel about a gazillion new threads I somewhat like the “streamlinededness” of posting in comments like this too.
I think including the inchworm technique for the competition is fine because it would be IMPOSSIBLE to judge otherwise.
Interesting comments , I was fascinated by the analysis , Does someone know where I could possibly locate a template My Life Planning Workbook document to type on ?