WOD 11-24-2009

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Check this link. www.warriordash.com
This could be a lot of fun. Let me know if you are interested.

Paleo challenge in 3 days.

Comments

[BPB]

www.warriordash.com - yeah I'm interested! I just don't know if I'm a warrior; if warriors don't do pull-ups I'm in!

[cori]

warriordash looks interesting. you know i'm up for anything....so let's do it!

[jackie]

the warrior dash sounds fun! alison & i did the muddy buddy in conyers a few years back... loads of fun! anyone know anything about mtn city, ga terrain? i'm thinking the name probably speaks for itself...

[BPB]

I've verified that there are no pull-ups on the course...er, "battleground"...for the SouthEast region so yeah, Carter, I'm interested!

[carter]

VERY interested in warrior dash. amber and i will be doing that up fo' reelz. and have friends from NC and ATL who are down for the challenge, too. should be fun.

for tonight. kyle brings up a good point. we have limited rack space for back squats. like, 2 racks. so, let's do two things to keep this moving and get everyone appropriately crushed...

1. since this is an amrap (as many rounds as possible) in 20 minutes, let's do it efficiently. we'll start the first wave at 5:40 and 2nd wave 5 minutes after completion at 6:05. be warmed up and ready to go at one of these times. we can then run it again at 6:30 and 6:55. that's time enough for 8 people to do the WOD as posted (Rx'd or scaled).

2. i'll think of either an alternate movement to sub for back squats or an alternate WOD altogether that people can do at the same time, instead.

[cori]

if anyone is on here and are going to do weighted backsquats, what weight do you think you'll do? We need to think about that as far as wave starts are concerned, unless you're gonna take weights on and off? i'd like to try to do as close to rxd as possible. i can't do 130#, but i could do 100-120? sri? amber? kyle, thoughts? carter thoughts? my 1rm bs is 185. 5rm is 155, i think. will check on this. it might be 145.

[carter]

shouldn't be a problem. i'm thinking 2 people per wave. so, the weight you use stays on the bar the whole 20 minutes.

so, if you're doing 120 and i'm doing 165, those weights stay on for the duration of the workout. 1 person per squat rack per wave. when the next wave starts, people load 'em up to their taste.

others can do an alt movement at the same time or wait 'til the next wave.

capiche?

[Kyle]

Also, newbies using very light weight can always go floor to overhead and then behind the back. It is a matter of being comfortable with that movement. Cartet will decide if that is acceptable. That will allow up to 4 people at a time. Just a thought from a far. Train hard tonight then rest up for a few days.

[carter]

there ya go. we'll figure it out. everyone can do this WOD. we'll stick to the original schedule, but we'll get everyone in a back squat of some sort. this is gonna be f-u-u-u-u-n. and by "fun" i mean absolutely grueling. get plenty of water and good fuels, kids. it's on!

[cori]

yeeeeeeeeeeeeeeeeeeeeeeehhhhhhhawwwwwwww! SUPER PUMPED! (from the comments on the main site, this wod is brutal!)

[Kyle]

This will really be a nasty WOD. The burpees and square together will be a devastating combo. Let's hear some goal numbers. Post a goal on the comment board.

[carter]

my goal is 6 rounds.

[cori]

Based on the main site, I'm shooting for 4 rounds. If I choose a weight that isn't a challenge, I'll shoot for 6...but I really want to try to get as close to rxd as possible.

Kyle - I did 2 pullups last night dead hang in the WU! Grip was reversed but I did em! How cool is that!?

[Kyle]

Cori, that is awesome. Only a matter of time before you are dead hanging with weight. Another CFR victory.

[BPB]

Kyle - after an "incident" with the bands last night, not involving myself, I was convinced to do all the pull-ups in this w/o assistance from a dead hang. Of course, it was ugly, and slow; but, another Crossfit victory?

I'm going to go for body-weight squats as Rx'ed.

[Kyle]

I would love to hear about the incident. It sounds interesting

[cori]

The "incident" involved a girl...that was glad she wasn't a guy...

[cori]

and kyle...i was more thinking it will be no time before i'm doing MUSCLE UPS! the ultimate b.a. crossfit move!

[BPB]

Yes Kyle; something that never crossed my mind that could happen with the bands. But for the grace of God there go I (as the saying goes, I think).

[jackie]

now that i've stopped laughing (out loud, i might add) at the recollection of the "incident"...i'm just glad there are no pull-ups tonight AND i was wearing pants last night to slow the momentum of the band as it slipped off my foot :)

[cori]

Jackie, I'm just glad you only had 3 pullups left to do instead of the other 3 "things" I thought you said you had! (You had to be there if this sentence doesn't make sense to you.)

[jackie]

i agree with your sentiment, cori!

[Robyn]

wow....you work for a few hours and you miss all the chatting! For some reason, I had it in my lame head that it was half your body weight. I know I can't do my body weight so we'll hvae to come up with a do-able weight for me. I would like to think I can get 3 rounds finished and maybe add a few burpees to that 4th round. I will not let the burpee get me down.

[BPB]

So is anyone signing up for Warrior Dash just yet? 1st wave?

[Kyle]

I can only imagine what happened. I look forward to hearing the story on Monday. It must be good if it inspired the Brain to upgrade to real pull ups.