Please remember that due to Belle Chere you must come from the south on Coxe Ave. to reach the gym.
WOD
AMRAP in 20 minutes of:
400m run
12 pull-ups
24 single arm dumbbell push-press (12 per arm)
Following the 20 minutes you will have exactly 3 minutes to clean the bar from the floor and find a 3 rep max shoulder press.
Be strategic if there are only 1-2 minutes remaining of the 20 min AMRAP and you are headed back out on the run. You may want to opt to run out and back to the 200m mark or the 100m mark so that you are not on the other side of the block when time is called.
Awesome WOD, awesome Saturday morning crowd. I love CrossFit.
It was nice to see so many CFA peeps at the Bele Chere 5k! Especially because I LOVE running farther than 400m…at least seeing CrossFitters made it worthwhile, haha.
Name Rounds SPx3
Seth 4+200m 100lbs
SK 4+200m Grey+blue 15lbs 65lbs
Katie 5+400m 25lbs 60lbs
AF 4+400m+24 green 42lbs
Jen L. 5 15lbs,red 70lbs
Mike H. 5+4 8lbs PVC
Katie Beane 4+20, grey+red 55lbs
Anthony 4+200m+7 purple/30lbs 105lbs
Rick 5+400+34 35lbs 115lbs
Jamie 4+400+34 30lbs 85lbs
Heather 3+300m 52lbs (5x57lbs after PR!)
Shanna 5+200m 25lbs 85lbs
Sean 5+6 35lbs 145lbs
Corey 5+350m 45lbs 132lbs
my final 3 RM push press was actually 60, not 65! oops
great workout today!
About 1/2 mile into this mornings 5K i realized why I don’t really just run anymore.
More importanly I realized how much I appreciate crossfit and our coaches.
Most importanly I realized I should have gone to the 8 am workout instead of the the 8 am 5K.
No disrespect to any runners, great admiration and respect for all of you.
Awww, Frank. You make me smile. I wrote a whole note about the 5k after I was done because I kept asking myself “Why am I doing this?” For the entire race.
Crossfit workouts make me happy. This morning’s 5k … not so much.
If everyone hates running so much, we should run more. Not to drive away clients but to improve a skill that many people feel are lacking.
I am guessing very few people walked through the garage doors of CFA for the first time thinking “I love olympic lifting.” Yet, I see smiles and excitement as people hit new PR’s and have breakthroughs of understanding for technique.
Just as there is technique to lifting, there is technique for running, and there is technique for running distance. Your form should not change but the effort you put forth. In a 20+ min AMRAP you will still use good form and technique, but will scale the weight and pace your effort to perform maximally. A race is no different. Decide how best to pace your effort and scale the run to manageable distances that you can perform with good technique.
Dale, I’m slowly learning the application of technique to running, an activity I’ve always said I’d never be good at. The attempt to do a few triathlons this summer is testament to my dedication to overcome my fear and overwhelming insecurity regarding running. I only hope that, at some point very soon, I cross the threshold and become, in any definition of the word, a “runner,” even if only in my own mind. But that’s what counts, eh?
Exactly, Micah. Calling yourself a “runner” is an important step because it is the “can do” attitude in application. We can not emphasize positive mental thoughts and attitude enough in the gym. Your mind is powerful enough to create the way for you to succeed before you have even attempted the act.
Well said Dale and Micah…running can suck, but it can also produce a high like no other:) Really, as humans, we are all runners
I don’t want to call myself a runner, Dale. There’s a reason I don’t have a tattoo of a running shoe
. I agree that it is important to have positive mental thoughts. I don’t think that running more is necessarily what will get me to that. Everyone will still have different strengths and likes/dislikes. Amber says running can also produce a high like no other. See, I don’t get that at all just like I don’t get the people who say running helps them clear their mind. You know what gives me a high or helps me clear my mind? Throwing a big, heavy barbell over my head.