Two rounds for time of:
800m run
35 Pushups
25 Pullups
15 Burpees

Post time to comments.
(800m Run track goes down the street to Angleo’s, right on White Settlement, run two blocks and make a right and run back to the FRONT door of CF7.)

Media:
Tuesday WOD, July 27, 2010

9 thoughts on “Tuesday WOD, July 27, 2010

  • July 26, 2010 at 8:28 pm
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    So here’s my little diatribe on the Tuesday workout:

    this one looks like a LONG workout!
    I’d start by setting some goals for yourself and then hold yourself to them. I like to tell Amie or Angie what I’ve planned for myself so that I have some accountability to stick with my goals.

    800M run…yeah, it says RUN…not jog, not sprint…
    There is a great deal of difference here. I would recommend pushing the run and using it as your time to rest your arms. If you want more feedback on your run time, do the 400 meter run route twice and note your time trying to go faster on the second 400 meters. All of you out there with your five finger shoes and light, next to nothing shoes…take advantage of this workout and stay off of your heels. Work on the pose movements that make you more efficient running. Check out this basic introduction to Pose.

    http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

    The Pushups, well, ok… I’d set a number that you know you can get every time and do sets of say 10 or 8 or 3 whatever you can get, but keep that set together and push thru to the last. Again, like we talked about a few weeks ago…the standard for the pushup is the CHEST touches the floor! I am struggling to get to this standard and I know I can go faster if I shortcut the move…but I encourage you to go RX, take the time, struggle thru it…put your body on the floor!

    The Pullups: if you can normally do 2 or 3 unbroken, maybe take today and push that to 4-5 unbroken. I know there are several who can get all 20 or 25 without breaking…so get a good grip and go for it! The bars are gonna be really sweaty and therefore slippery. Bring a towel or gloves and be ready to stay on the bar. If you are using a band, this workout isn’t excessively long sets of pullups, so maybe try the next lighter band.

    The Burpee: my recommendation is to take a slightly wider stance than you might normally have for a squat…if you’ve seen me do a burpee, you know that I kinda scissor kick my feet out to the pushup position. For me this is a timing, pacing thing. I can get my breathing even and then get all 15 unbroken…if you start out too fast, you will certainly feel winded. The recovery time that you need once you break up the burpee set can be very deceiving. I have noticed that if you can keep rhythm going with your breathing and not stop for more than 3-4 breaths during your sets you can get thru these little bits o’torture. On the other hand, if you take say 45 seconds break, you start to feel the oxygen debt that you are building up and most tend to figure that they should then take some more time off between…this continues till you have wasted so much time and you still haven’t finished the set. Get the rhythm and just push till they’re done!

    hope this helps or maybe just helps you pass time at work today before you WOD!

  • July 27, 2010 at 6:16 am
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    Kristin, Great compensation for your conspicuous absence yesterday.

    How about leading some Pose running skill work sometime?

    Whiskey definitely figured out the technique for the 100M sprint. Both for staying in the fricking seat and the nuance of a faster recovery. That long pull deal I do for the 500M could not get me under 17.

  • July 27, 2010 at 8:19 am
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    18:38 the last 800 was tough.

  • July 27, 2010 at 1:53 pm
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    5k row 20:05 pr
    5×3 power clean and shoulder press
    95-135-155-185-185

  • July 27, 2010 at 2:21 pm
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    Ronin – are you going to the 4:30?

  • July 27, 2010 at 5:52 pm
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    14:25

    Your comment was a bit too short. Please go back and try again.

  • July 27, 2010 at 7:11 pm
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    17:36 went Forest Gump and missed the right turn on the second 800 meter run

    Enjoyed the 4:30 crew

  • July 27, 2010 at 7:19 pm
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    15:13

    For some reason the second round was harder than the first.

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