Mar 13, 2013

Thursday 03.14.13


Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead (115/75)
10 Deadlift (115/75)
15 Box jump (24"/ 20")

This workout begins from a standing position and with the barbell on the ground, loaded to the appropriate weight. For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. After the 5 reps, they will use the same barbell to perform the Deadlift. After 10 Deadlifts they will move to the box. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Movement Standards:
  • Shoulder to Overhead.  Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. Each round, the barbell must begin on the ground. Using a rack is not permitted.
  • Deadlift. This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. 
  • Box Jump.  Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

NOTE:  Beep Test. A sideshow due to today's activities, but Rick is running the Beep Test again in Harney West from 0530-0700.  If you miss today, you'll have opportunities again in the near future.

Supporting Materials.


Erin Anderson said...

Got very helpful advice during this workout. Elizabeth started reminding me to breathe deep starting with the press and kept reminding me the whole workout! I know it sounds so basic but I felt so much better at the 3 minute mark than usual. I didn't think about running out the door as much as usual. Thanks Elizabeth!

Matt B. said...

That would have been a good reminder to hear, Erin!
I set my expectations/goal at 6-7 rounds. Surprised to find I got through 7rds + 15. I thought the press would slow me down, like it did last year, but by either push pressing/jerking them it wasn't too bad. No failed presses this year. Also glad that I gave presses some extra TLC and goat-work this winter.
I started off springy on the box jumps, then had to back off to step-up-step-down. BJ seemed to be the killer across the board. Mental prep might include your strategy for BJ and your strategy for rest. Tell yourself "1 breath" or "3 breaths" for rest when you need it, then stick to it throughout.

Matt B. said...

Jon H. did a great job coaching me through, and driving me on to keep moving and keep working. Thanks Jon. I would have rested much more without you, and performed less!

janakehau said...

5 and 2/3 rounds, but at 45# instead of the RX 75#, and at 24" instead of the 20" (I think that's what it was). Made it only about 4 rounds jumping, then started the step-ups. Great job to everyone, you all motivate me...

Russ Ames said...

Right on Erin..I coached a guy the same way, but then failed to do it myself . Got 7 rds +1 (211), but winded as heck

Andy said...

8rds + 22 (262). Gasser for reals. Luckily whenever I felt like quitting, I drew inspiration from Fuego's scraggly 'stache.

Mike D said...

6rds + 18 (198). Yesterdays Main Site WOD killed me. I think that I will try again Saturday

Ross said...


6+20= 200 reps for me. Man box jumps were my weak point..

Sadr City King said...

got to 7 plus rounds. thanks for the motivation Team. Charles

Charles Day said...

227, 7 rounds plus pp, DL and 2 box brutal on the quads!

Jess said...

198- 6 full rounds then pp, dl and 3 step ups. Winded for sure after this one!

Erik said...


7 rds + 5 shoulder to overhead


Jake78 said...

Got 6 2/3 a round.

Box Jumps slowed me down considerably!! Wasn't expecting that!