WOD 03-02-2010

3 minutes of each, no rest between movements.

Power Clean 115/85#

Burpees

Push Press 115/85#

sit ups

Post total of each movement, as well as toal of all.

Comments

[carter]

so, 12 minutes total? nice. ouch. nice.

[Robyn]

very interesting.....pardon my ignorance, but this is just one round? we do 3 mins of each one time and that is it? not that it isn't enough, just tryin to clarify.

[cori]

i echo carter's sentiments! looking forward to it!

[Donna]

Nice WOD.

[jackie]

it's just one round counting reps. three minutes sounds short, but it's going to feel like forever! welcome back, robyn!

[Donna]

Robyn, you can do two rounds.

[cori]

That's a good idea! Since she missed last week and all, she's good and ready for that extra round!

[Sara]

all stuff I don't know what to do..so I will improvise...kyle have any suggestions?

[cori]

sara, did you do the wod from yesterday? if not, you could do:
10 squats
10 situps
10 pushups
20 squats
20 situps
20 pushups
30 squats
30 situps
30 pushups
that's what he suggested yesterday for a scaled version, and i'm assuming you don't have any bands at the gym you're going to, so that is why i took the pullups out.

or do you know how to do burpees?
if so, you can do 50 burpees for time.
(that is a scaled version of another workout which is 100 burpees for time)

and if neither of those work, just say and i'll look at my list of body weight wods and send you something scaled back some. kyle can chime in too, but he might not be checking this since it is so late.

[Sri]

If Robyn's not doing my round for me, I'll be making this up Thursday. And then conveniently forgetting to show up Thursday.

Sara: http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

[Robyn]

Sorry Sri......the 2nd round is all you.
Pretty sure its going to hurt enough that I feel like I did 2 rounds.
vacation's over!

[Sara]

I did do the WOD from yesterday...thanks Cori

Sri-the name Burpee scares me, but I'll check it out...

[Donna]

Sara - also remember that even burpees can be scaled. When I first started dabbling in CF at home, I would break the burpee in half - sometimes I'd work on going from the squat to the jump and back to the squat, sometimes I'd work on going from the squat back to the plank position and back up to the squat.

Also, you can do the whole movement and leave out the pushup at the bottom of the movement if the whole burpee is just too much to start out with.

[cori]

good info donna!

[Sara]

donna thanks for the scaled down version..I'll have to say I whimped out tonight on the burpees...but I did "test out" the movements...

Did another round of Monday's WOD...