Apr 2, 2012

040312 Tuesday

Skill review:
-  PVC OHS (good chest position, depth vs. 'butt wink')
-  TGU (turkish get ups)

Below is Part I of a III part series.  You can link to the other two parts from this video.






WOD
18min AMRAP
10 x deadlift (115/75)
10 x burpee box jumps (24/20)
20 x ABMAT situps



24 comments:

scottnkelly9901 said...

IMCF Hohenfels:

6rds + 3x DL

Pace on burpee box jumps was deliberate to ensure proper hip form on burpee (chest to deck, back straight, etc.) and full extension on box jump (hips open). Slower, but I couldn't "cheat" after correcting the form of some LTs.

Julie said...

Holy Smokes Meg! You have kicked my butt for 2 days and I can hardly walk! :) Great programming!

9 rounds plus 10 DL and 10 Burpee Box Jumps

Trying to keep up with James! :)

Ed said...

8 rounds + 10 DL + 10 Burpee Box Jumps

Good group this morning!

james said...

9 + 10DL + 3 Burpee box jumps.

Good group this morning, Trippy, Shaun, Julie rocked it. If you look at Julie's score you will realise the error in her final comment.

A general comment on Burpees if I may....Kstar suggests that burpees are the "first" olympic lifting movement due to their sequence, compound nature etc...therefore when you jump up you shoul "jump and land" like you do in a clean. So the position you end up in before the vertical jump should be chest up, feet straight and flat on the ground ...not on our toes etc. I find all his skill transfer stuff very illuminating so have included links to two videos in this vein. Hit me up tmw if you want some help with kstar burpees.

http://www.mobilitywod.com/2012/03/movement-transfer-exercise-the-double-under-and-the-rest-of-your-athletic-life.html

http://gymnasticswod.com/progressions?field_tags_category_tid[]=81&field_tags_tid[]=6&%C2%ADfield_tags_apparatus_tid[]=79

Rob Graetz said...

4 rounds, might have taken just over 18 but an unintended timer reset means I'm not sure. 75# on the bar, most box jumps were step-ups.

Mark Weaver said...

Wow - congrats on the 8/9+ rounds - I made it through 6 rounds, 10DL and 7 Burpee/Jumps.

Thanks to Rich for some DL pointers during our warmup

I knew this would suck after the third rep of the burpee/jumps... the next 17 minutes didn't get any better

Erin Anderson said...

One round of mondays workout intensity then skill work on DU. James mentioned that it is ok to take a lite week occasionally as some athletes take one every 8 weeks. Company in town and i have no energy. Thx James! The morning crew rocked the burpee box jumps. I felt tired just watching you guys!

Meg Smith said...

9 rounds plus 2 DL, used a couple of towels for the sit ups since we were out of ab mats. Had a few box jumps where I hit full extension while coming off the box, but I'll accept that since Debbie and I were trying to keep a rhythm sharing the box.

Julie, great work! Maybe you, Debbie, and I should have all gone at the same time...we were all so close!

Greg M said...

9 rounds plus 10 DL and 6 burpee BJs.

Good endurance WOD!!

Ross said...

RX'd 8 Rds + 10DL and 3 BJ-Burpees - good Workout lower body is smoked after last two days, cannot wait for tomorrow.

Mike D said...

April, Nutt,

Not sure what time we were going to meet today. 12 or 1400? Thanks!

Tony said...

7 rds + 10 x DL and 10 x Burpee step-ups. Kept is safe with the step-ups based on Monday's WOD. April programmer is breaking me down.

Scott said...

7 Rounds + 10 BJBurpees
I had to do Bench Jump b/c no box...but I tried to jump up from where I sprang up from PU burpee position instead of moving closer to box before I jumped to make up for height difference. I just jumped farther to the box. A form of Alternative scaling where the excercise was not easier...just different. That is why I love Cross Fit you can scale just about anything.

Rich V. said...

3 rds scaled the DL

Rich M. said...

7 rounds plus deadlifts, burpees and 8 situps. My endurance is weak now. Recovery sucks, but I'll get there.

Sorry to Rob. I was the inadvertent timer reset....again I'm very sorry Rob.

Good work to all, especially my wife who is kicking my butt in the gym now! Great job baby!

Mike D said...

7 Rounds plus 8 DL

I hate burpees to begin with. The box doubled my hatred...

Soraya said...

Considering this is my first day back after over 2 weeks, 7 rounds made me happy. Good to see everyone this afternoon.

rob said...

Greg M. was like Kentucky last night; he got off to a fast start and no one was going to catch him. Nice work Greg. 9rds + 2 DL. The burpee box jumps were the slow exercise for me. I couldn't ever get into a good rhythm and lost time there. We had another good size group doing this one together, great work by all.

Jim "Gumbo" Coughlin said...

Just FYSA, a couple of folks from 12-02 are registering for the Missouri Tough Mudder. It will be a great test of our IMCF efforts. http://toughmudder.com/events/missouri-2012/

Arod said...

I was in the middle of finishing round 10 when the clock went off-damn those burpees! That was a smoker. Great to see some familiar faces this afternoon..

Amy said...

9.5 rounds ish. I was having so much fun that I lost track of time.

Debbie said...

5 sit ups shy of 9 rounds. It about killed me trying to stay with Rob, Greg, Ed, Meg and the likes!
great WOD, we are off to a good kick butt April :-)

Doug said...

9 rds + 5DL. Tried to keep up with Amy, but it didn't happen!

Mac said...

A day behind on this, as I'm testing the effects of minimal sleep on physical output (courtesy of the new baby's feeding plan)...8 rds + 10 DLs. That was a scorcher, especially coming on the heels of the other day's squat complex.