Strength/Skill Work Shoulder Press: Work towards a new 5 rep max. If you missed at a new 5RM last time we shoulder pressed please see a coach for what work set series you will complete today.
WOD
AMRAP in 16 minutes of:
800m run
50 ft broad jump
100m waiters’ walk (25/45lbs plate)
Scale the run to 400m if you do not yet have an 8:00 mile. (Key word here being “yet”)
I’m still working on relocating my pumping heart from the top of my head back down to where it belongs.
like Miriam said. Plus, I posted 4 rounds on the board but I’m not sure if that’s correct — I honestly can’t remember — it might be 3 rounds. Either way, crossfit does a body good.
Name Rnds+/Run/Plate SPx5
AP 3.01/800/45 95lbs
BT 3.01/800/45 75lbs
Kim S. 2+650m/800/25 53lbs(PR)
Bill 2+600m/800/45 95lbs
Maggie 3+225/800/25 70×4
Dan F 3/800/45 110×3
Carly 2+800/800/25 65lbs
Britt 3/800/25 60×4
Stew 3+260/800/25 60×3
Aidan 4+50m/400/22 47×5 (PR)
Matt B 2+800+jumps/800/45 120×4
R.S. 3/800/45 110×5
Tom 3+70m/800/45 110 (fail)
Phil 3+800m+3 BrdJp/800/25 80lbs(PR)
Eva 4/400/25 60lbs
Phil L. 3+200m/800/45 105lbs(PR)
Becca 3/800/25 n/a
Heather 3+325m/400/10 52lbs(PR)
Jen S. 3+325/400/15 52lbs. (PR)
Mark 2+760 m 105×5
Hans 2+800m+50BJ+50m/800/45 96×5 PR
Allison 2+800m/33lbs/15lbs 47×5 PR
Robert 3+800m+25ft/800/45 110×5 PR
Marin 2+800m+jumps+10ft walk 57×5 PR
Rustan 3+650/800/45 110×5 PR
Kimberly 4/400m/25 52×5
Amy 3+400m+jumps+5ft walk 52×5
Kelly 2Rnds+400m/800m/25lbs/65×5
Tim 2+500m/800m/35lbs/90×5 PR
Brooke D. 2+800m (16:42)/800m/25lbs/52×5 PR
Amber 2+800m+25m/800m/25lbs
Ari 2+650m/33lbs/71.5lbsx5
Kim 3+400/400m/15lbs/53×5
Ali 3+400+jumps/400m/15lbs/48×5
Brian T. 2+800m+jumps/800m/45lbs/80×5 PR
John 2+700m/800m/45lbs
Beth 3+350m/400m/25lbs/57×5 PR
Anthony 2+800m/800m/45lbs/100×5 PR
Kate C. 3+200/800m/25lbs/75×5
Taye 2+450/Rxd 800/25lbs/5×70
Jamie H. 3/800m/45/100×5 PR
Mike H. 3/800m/45/125×5 PR
M3 2+500m/800/45
Leslie Y 2+400/800/22/5x55lbs
Elin 2+600/800/25/90F
I must have looked like a panting dog during the 800′s…I literally had my tongue hanging out in an effort to get more oxygen. weak Vo2 max. I need to work on that more!
i don’t even those who had to do this one! looks super tough to me. thumbs up to those to dug deep.
*envy
This looks awesome.
I think I’ll try this today in the park w jugs of water..nothing like looking like a weirdo in a foreign country!
Wait.
I look like that everyday.
This was tough – especially when I accidentally grabbed Ari’s 33 lb plate instead of a 25 lb plate for my first waiter’s walk. I was wondering why it felt so heavy – thought maybe the run had tired me out – till Shanna pointed out my mistake. That screwed me up – waah! Can I have a do-over? Maybe in a month?
This WOD marks a pivotal moment in my life: I enjoyed running! This was so much fun.
I just vomited reading this wod.
What must I do to scale it down to, say, 100m?
i never thought i would say that a wod with running was fun, but this one was! i have never been a runner and always dreaded it. since doing crossfit, though, my attitude has totally changed! next time we do this i am going for the 800 because I WILL have a sub 8 minunte run!
One day I WILL make good on my promise to run over those little cones….That being said, I do find my running coming along, sort of. I still feel my cardio inshapness(that’s right I just made that work up) is what I need the most improvement in.
At this point I don’t have a sub 8 min ANYTHING! But I look forward to the day when I can run 800m in my Vibrams and consider it a good warm up. ;-]
Kudos to everyone who did this WOD!
I know my addiction level to crossfit when I woke up this morning and thought to my self
“Damn! I have to miss this cause of work and school!”
Did someone say something about running over cones? I think he meant on foot, but let it be noted that I did run over one in my car once, backing out of the gym. Apparently even a Volvo wagon cannot destroy those cones.
3 + 75 m…with two small handicaps
) c’mon mexicanos! i can’t stand still and speak spanish concisely, let alone balance jugs of water, walk quickly, and speak in spanish.
1) there was an iced tea bicycle cart that was doing laps around my park and on the second run we got to a corner at the same time and he f’d me up. i should’ve just run faster, i know.
2) two men tried to talk to me two different rounds of waiter’s carry with 5L jugs of water (i dont think they weigh 25 lbs, but they slosh
that was a great job of programming.
@Allison, I should have clarified that post…..I meant in my Land Cruiser….
@Red, yea, I know how you feel, I thought the same thing yesterday!!
Looking forward to Friday already!!!
This is totally classic!
The WOD was so good that NO ONE HAS MENTIONED the smell of death that we had to run through? I have a witness, Im not crazy.
Dr. Freckles (anne) that is an awesome visual! Please share if you can make out what they were saying. Kudos for going all out, in Mexico… with jugs over your head.
Memorable day for all! I didnt stop once. Oh, hill.. I won this battle.
At 5 am, there was a giant heap of rotting garbage on the downhill waiting for pick up. Every time we ran by that smell, I thought I’d puke. I assume, though, Heather, that the smell of death that you are talking about are the many smokers who congregate outside the building at the top of the hill–they seem to emerge around 7am, so we 5 am-ers luckily miss that. I’ve gone to later classes and can’t believe the wall of smoke up there.
I am sure the air on Tunnel Road will be pristine, ha ha.
they were asking me what i was doing, and why
i told them, ‘es functional fitness’ (you have to pronounce it foooonk-tion-ahhl feet-tness so they understand, or learn the words for functional and fitness in spanish AND be able to recall them in moments such as this)
them (in essence): que es esto?
me (in actuality): son movimientos que me ayudan ser mas fuerte y fantastica. (they’re movements that help me be stronger and more fantastic)
**insert smile-while-trying-to-not-hyperventilate**
them: ahhh, ohhkay.
‘fantastica’ …the extra letter makes is so much betta