Steve Finelli
Strength
Work up to a heavy 3-rep Deadlift (15-minute time cap).
Then do 3 reps @ 80%, EMOTMÂ for 8 minutes.
Metcon
7 Minutes of Awesome, err, Burpees!
Athletes must jump on top of a 45# plate. Full foot must land on plate for burpee to count.
Post stats for strength and number of burpees to Wodify. You can leave your cheerful thoughts about burpees in general in the comments here!
There will be NO CrossFit Kids class on Sunday 9.23.12 as Maura will be at a cert in San Diego!
Awesome job by the 5:30 class this morning. At least 3 people got PR Badges in Wodify for the deadlift.
Still feeling all sorts of awesome from yesterday. And by awesome I mean I am barely walking. My 3-rep max DL is 215 but I could only manage 205 this morning, so went with 175 for the EMOTM. Then did exactly 69 of these weird burpees and stopped there on purpose. Not because I was too tired to go on; mostly because my mind is that of a junior high perv. 69, woooo!
Great job 0530 friends. SarahJane, I entered your burpee score for you: 800. Killin it!
OH sure, Kara goes to 5:30 one of the few times I don’t! I see how it is. haha Last minute dog sitting and a late night movie meant no early morning for me today.
I was taken against my will! I was forced to attend out of solidarity for my life partner or whatever.
Also, you frickin KILLED that WOD last night!! Beast mode.
It was your rad pep talk that kept me chugging!
Brian’s Fantasmic “warmup” i.e. was that a workout?
800 m
2 rounds w KB:
10 m walking lunges
20 goblet squats
10 m walking lunges
20 Russian swings
I used 44#
Strength
225 3 rep training max PR
180x8x3
Metcon
87 burpees
This felt a lot easier than it did in the open.
Did I get Joy to PR? Then I think it was worth it.
Touché