100220 Saturday “The Air Force WOD”
CFA's very own Air Force superstar!
Strength/Skill Work: Review lifts below.
WOD
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Use ~70% of your max Overhead squat not to exceed a 95lbs barbell for men and a 65lbs barbell for women.
The work-out begins with 4 burpees and each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
This was the first work-out at the MidWestern Sectional. While there were multiple men and women that failed to complete within the time frame the winning men’s time was 3:53 and the winning women’s time was 5:58! That would be 100 reps plus the 4 burpees at the start of every minute!
Nooooo! Now I am going to have to do this on another day!
I fully expect that at some point in this WOD I will drop over dead. Should be fun!!
And here I was worried about push-ups, crunches, a 1.5 mile runs…
You should be on a recruitment poster!
you know, i think the trick is to not even think about the wod as a whole…break it down into it’s components and just do each component…even if it’s just one da**ed burpee…i’m not even sure there ARE words in the english language to adequately describe this thing…maybe there is an african language that has some unique words used to describe what it’s like when the hyena’s catch you…and maybe i’m still delirious…
Matt, there are words to describe it… however uncivilized they may be. Thank you for being my cheerleader and rep counter this morning. I needed it!!!
Name Time Weight
Anne 12:50 66lbs (OHS 22lbs)
Beth 15:50 28lbs
Daniel Sm 8:55 Rx’d @ 95lbs
Ed 14:00 74lbs
Tara 15:53 23lbs/10lbs OHS Happy Birthday Owen!
Betsy F. 14:34 28lbs
Lauren 18:23 65lbs (55lbs OHS & Frnt Sqts)
Jules 20:04 38lbs I finished!
Dale 13:38 75lbs
Dawn 12:39 43lbs (38lbs OHS)
Tom 12:48 Rx’d @ 95lbs
A 10:52 38lbs
J$ 10:38 35lbs
Brian 16:53 65lbs
M3 14:55 Rx’d @ 95lbs
Tara: de nada
congrats to anyone who showed up for this wod…i haven’t been this fatigued…nevermind, it was thursday
Such a great, hard lesson in keeping the pace and to keep moving. Even if you move slowly and steadily, its quicker than stopping, and when you stop, the countdown to burpees continues. Very tough WOD, thanks coaches and good Job everyone. Daniel, you’re sick dude. Love Crossfit.
Not a Saturday go-er, but I looked at today’s WOD–Holy Mother of God. And that’s not even my religion.
This was a great WOD this morning. I did another WOD this afternoon with the kids that I made up. I called it “Wood rather be playing Playstation”. We moved the wood pile about 100 feet. We divided the distance among the 4 of us with the first leg picking the logs off the ground and the last leg stacking the logs into a neat wood pile and the middle legs running the wood back and forth. We put some Crossfit music on and would change stations every song. We worked for 3 songs rested for one, worked for 2 songs, rest for one song, then one on one off till the pile was gone. I’ll post the pictures on Facebook.
This one was ROUGH. It was probably painful just to watch me near the end but I am so happy to have finished! Big thank you to the 8am class for all the encouragement.
I Miss you all!!! See you in a week!