Wednesday WOD, September 1, 2010
Posted on 31. Aug, 2010 by Amie in WOD
WOD:
21-15-9
Deadlift (225 lb./165 lb.)
Box Jump
400m Run
Post time to comments.
September Challenge
Ryan has created a monthly challenge for you. This month will test how well-rounded of an athlete you are. Check out your own benchmark scores for deadlift, squat, clean, jerk and bench press. Can you lift 225 lbs. (male)/135 lbs. (female) on all of those? What about your time for 800m and 400m run?
If you are male, using 225 lbs., can you deadlift, squat, clean, jerk and bench press the weight, AND run 800m under 2:25?
If you are female, using 135 lbs., can you deadlift, squat, clean, jerk and bench press the weight, AND run 400m under 1:35?
As of today, in that challenge, where are you strongest? Weakest? Use the month of September to work on what you are weak at and see if by the end of September, you can accomplish most, if not all, of these feats. Keep in mind, this isn’t a contest of who is strongest – it’s a challenge for you to measure how well rounded you are as an athlete. Also remember technique is paramount; be sure that your lifts are technically sound and that you do not “grip and rip”. An athlete who can do all is a well-rounded athlete, both strong and fast.
Post thoughts to comments.
14 Responses to “Wednesday WOD, September 1, 2010”
PAU-KUNE
01. Sep, 2010
10:51 @ 205# – we were short some Roosters this morning – Lori, Sank, Faith is Killer gone for good
Ronin lace up your Inov8′s
Max Effort – please no cat videos this week
david
01. Sep, 2010
12:10 @ 205# going for 5 days a week. i may not make this a routine. body feeling it.
Whisky
01. Sep, 2010
So if very few folks can perform all of those lifts at 225# now and at the end of the month is that an indictment of the programming?
Max Effort!
01. Sep, 2010
The hardest part of this workout were the 21 400 meter runs.
FrankTheTank
01. Sep, 2010
10:59 – Did double reps with 2.5 pood kb on dl. Back still hurts from dl three weeks ago.
Eric – are you suffering burnout?
PAU-KUNE
01. Sep, 2010
Whisky aka Super Aggie – are the Eric Stratton of Crossfit???
whisky
01. Sep, 2010
But you can’t hold a whole fraternity responsible for the behavior of a few, sick twisted individuals. For if you do, then shouldn’t we blame the whole fraternity system? And if the whole fraternity system is guilty, then isn’t this an indictment of our educational institutions in general? I put it to you, Greg – isn’t this an indictment of our entire American society? Well, you can do whatever you want to us, but we’re not going to sit here and listen to you badmouth the United States of America. Gentlemen!
Bo
01. Sep, 2010
Using 205
9:56
Geesbreght
01. Sep, 2010
I am in Indiana and there is no CF gym within 50 miles, so I went to a Worlds Gym tonight. I walked in with no appointment, no cash, no ID, and just waved at the front desk attendant and said hello like I was a member. I worked out with about 25 top heavy dudes for about an hour then left. Did a few superset curls just to fit in, because I was getting stares doing back squats.
Driggers
01. Sep, 2010
4:15 class
11:53 – 155# rx box = ouch
Leah and I slept in
Are we running tomorrow?
Ronin
01. Sep, 2010
Whisky, It would only be an indictment of the programming if:
a.) We measured members performance at the start.
b.) We kept a record of WOD’s completed during the time.
IF
Having done both a. and b. above, no improvement was made.
THEN
The programming sucked.
Since we didn’t bother with a. and b., any conjecture that the programming failed and thus warranted, as you so indelicately put it, an “indictment.” strikes me as a bit harsh.
Really, compliance must be achieved before the sucks factor can be assesed.
Speaking of compliance, my new Wing Suit just showed. Very cool. Looking forward to the high speed compliance with the gravity well.
Lori
01. Sep, 2010
I agree w/Max Effort…hardest part WAS 400 m run!!;
Geesbreght, I am rolling laughing – that is hysterical ~
Pau-kune, 2 addt’l hrs of sleep, did 9:00 a.m. – felt weird having the four cups of coffee pre WOD rather than post?*#**!!
frankthetank
01. Sep, 2010
Planning on the run. Hoping for breakfast
Driggers
01. Sep, 2010
No go on the run for me, I made plans to run with my cousin.. Sorry tank boy