For time:
SDHP 45lbs x 100
25 Burpees
SDHP 45lbs x 75
50 Burpees
SDHP 45lbs x 50
75 Burpees
Thursday, September 18, 2008
Friday 09.19.08 WOD CHALLENGE #8
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2009 Goals
Jake:
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
2:30 fran
5:59 naylor with 205#on the deadlift
255# clean
400# deadlift
300# front squat
3:59 - 30 muscle ups for time
25 consecutive chest to bar pullups
master the bar muscleup
Tom:
450lb DL
300lb Bench
21 Consecutive pullups
GTG - April
Tom's GTG - April
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
500 Ring Dips + 500 BP (any weight)
Rind Dips: 155
BP: 205 (avg. weight of 180.3#)
Jake's GTG - April
1000 x C2B pull-ups + 500 OHS (any weight)
C2B: 397
OHS: 73
Brett's GTG - April
TBD
Grease the Groove - October
Bench Press Challenge
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Goal: Complete 275 bench presses @ BW + 25lbs by 10/31/2008 (approx. 10/day).
For example:
BW = 225; BP = 250
BW = 200; BP = 225
BW = 175; BP = 200
As of 10/31/2008:
Jake (@ 190): 275
Tom (@ 225): 151
Josh (@ 190): 12
Berb: 0
Naylor: 0
Grease the Groove - September
Goal: 250 (125/each arm) x 70lb Single Arm KB Presses by 09/30/2008:
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
As of 09/30/2008:
Brett: 300
Tom: 200
Jake: 190
Naylor: 165
Homer: 0
Grease the Groove - August
Ring Dip Challenge
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
Goal: Complete 500 ring dips by 08/31/2008 (approx. 25/day).
As of 08/31/2008:
Tom: 575
Jake: 529
Pasty: 300
Berb: 55
Naylor: 0
Blogs / Links of Interest
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Quotes
"If I do get to where the house really needs to be cleaned, I just invite somebody over for dinner and, magically, the house gets cleaned."
- Cookie Monster
"Forward, as occasion offers. Never look round to see whether any shall note it... Be satisfied with success in even the smallest matter, and think that even such a result is no trifle."
- Marcus Aurelius
"The best pace is suicide pace, and today is a good day to die."
- Steve Prefontaine
"The art of living is more like wrestling than dancing."
- Marcus Aurelius
"The key to immortality is first living a life worth remembering."
- Bruce Lee
"Sloth, like rust, consumes faster than labor wears."
- Benjamin Franklin
"...what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body and mind are capable."
- Socrates
"We are a nation of physical animals who have forgotten how much we enjoy being just that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested."
- Chuck Palahniuk
"The definition of hell keeps me up at night"
- Howard
"Someone once told me the definition of hell: The last day on earth, the person you became will meet the person you could have become."
- Anonymous
"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse."
- Don Juan Matus
"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible."
- T.E. Lawrence
"The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching."
- Anson Dorrance
"The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, who never stands to his full stature."
- Arnold Bennett
- Cookie Monster
"Forward, as occasion offers. Never look round to see whether any shall note it... Be satisfied with success in even the smallest matter, and think that even such a result is no trifle."
- Marcus Aurelius
"The best pace is suicide pace, and today is a good day to die."
- Steve Prefontaine
"The art of living is more like wrestling than dancing."
- Marcus Aurelius
"The key to immortality is first living a life worth remembering."
- Bruce Lee
"Sloth, like rust, consumes faster than labor wears."
- Benjamin Franklin
"...what a disgrace it would be for a man to grow old without ever seeing the beauty and strength of which his body and mind are capable."
- Socrates
"We are a nation of physical animals who have forgotten how much we enjoy being just that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested."
- Chuck Palahniuk
"The definition of hell keeps me up at night"
- Howard
"Someone once told me the definition of hell: The last day on earth, the person you became will meet the person you could have become."
- Anonymous
"The basic difference between an ordinary man and a warrior is that a warrior takes everything as a challenge, while an ordinary man takes everything as a blessing or as a curse."
- Don Juan Matus
"All men dream, but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible."
- T.E. Lawrence
"The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching."
- Anson Dorrance
"The real tragedy is the tragedy of the man who never in his life braces himself for his one supreme effort, who never stretches to his full capacity, who never stands to his full stature."
- Arnold Bennett
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- Monday 09.15.08 WOD challenge # 7
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Contributors
"We Will Either Find A Way, Or Make One."
"The best pace is suicide pace and today is a good day to die"
"The best pace is suicide pace and today is a good day to die"
14 comments:
jake: 25:33
sam: 26:29
includes a 5 minute penalty for not doing it as rx'd.
Naylor...
...you seem like a reasonable man, but what's with the burpee love? I'm of the mindset that they are a worthless exercise (little return for a lot of work) and don't see the benefit of doing them.
If you take the 100 burpee challenge...I'd much rather do 100 pull-ups, 100 push-ups and 100 jumping squats as opposed to 100 burpees, but that's just me. I realize they get your heart pounding when the reps get high, but where's the advantage.
I apologize for my ignorance (there's plenty in my brain to go around for those who want some), but I just don't see it. You've been doing CrossFit longer than I so maybe you have some light you can shed...
by the way, that was some sweet johnny cash action you found.
Jake, why'd you do away with the Amundson information? Get me some sources...
NayNay...where are you?
Here's what I was able to make it through in 20:00 (as Rx'd):
100 x 45lb SDHP
25 x Burpees
75 x 45lb SDHP
50 x Burpees
25 x 45lb SDHP
Then the clock struck midnight and, luckily, I was able to lose the burpee slipper on the way out the door.
I think we should implement 2 new rules.
Rule 1: Burpees, or any form of burpees (such as burpulls), can be prescribed a maximum of 1x per week.
Rule 2: If anyone prescribes a burpee WOD, they promise to do/attempt the WOD to the best of their ability. We all realize things come up and sometimes we're not able to complete the WOD, but if you are going to prescribe burpees then you have to PROMISE that you are going to participate in that WOD.
Rule 3: Burpees will now be designated as "Outer Darknesses" because of (a) their innate uselessness and (b) my disdain for them.
Any suggestions/thoughts/concerns?
Naylor, you better be doing this WOD!!!
LOL first chance i've had to get online. you like that everlast song?
i've never really looked at burpees as a sub for pushups and squats. i try to do a burpee in one continual movement that tends to make it its own distinct move.
i also think burpees help condition the body for real world applications (i.e. football, basketball, baseball, snowboarding, fighting, etc.). where at anytime there's a chance you'll either be knocked down or dive to the ground and be required to get back up as fast as possible.
try not to look at it as a sub for anything, but really a movement unto itself. then again, i'm no expert. i like them because they make most people cry. hehe
haha! we must have been typing at the same time! dude, you didn't even do the last 75! that's when the real hell starts!
jake and sam's times are very very good!
PS...my warm up was this:
5 press + 4 push press + 3 push jerks @ the following weights:
35lb, 65lb, 85lb, 115lb and 135lb
25 total presses
20 total push presses
15 total push jerks
60 total presses at an average weight of 87lbs.
Then...10 x 70lb KB presses.
It felt good to do something. I've had some allergies kicking my tail since Wednesday morning when I woke up...but finally felt up to doing something today (and, I finally had a few free minutes at home when I wasn't too tired.:))
PSS - love the song NayNay.
It's a good thing I didn't do the last 75. There would have been some weeping and wailing going on. Those challenges have a 20:00 time limit for a reason...those last 75 would have taken 10 minutes by themselves.
oops...i forgot about that sissy 20 minute rule. LOL
Jake, what do you think about calling the 20:00 time limit the Frausto Rule?
NayNay...look at Frausto's blog.
This is what he said recently: "It seems as of late that I have been attacking the longer, grinding workouts. I do feel that is what I need though because I have lost a little bit of endurance both physically and mentally." Now, go to his blog and see how many of his WODs actually make it to 20:00.
Over the last 2 months, from what I can see, he's had ONE WOD exceed 20:00 and only 3 others even exceed 15:00...
Not what I'm all about, but thought that was especially interesting given the "longer, grinding" quote above.
I'll show you sissy Mr.-I-Prescribe-Outer-Darknesses-2x-in 1 Week-and-Don't-Do-Them-Myself!
BTW...I get the utility argument of having to get up in football...but where does the benefit of 75+ come into play. All it did was make me sweat. They weren't hard or taxing on my body or muscles. I felt a lot more burn from the SDHPs...
Hear me now, believe me later.
i agree i think too many long wod's are not good. that's the beauty of crossfit. you're in and out in under 20 mins most times.
maybe you should try to do your burpees faster or something. i don't know...i like them.
trust me, i want to do these wods...today is my first day this week that i can get up out of a chair and not lose my breath.
My comment referring to Frausto was sarcastic...
...while I agree shorter WODs are great, completing only 3 or 4 WODs around 15 minutes in a 2-month span can't qualify as "longer, grinding" in my book.
That being said, the 20-minute limit on challenges was put in to avoid 40 minute debacles. Plus, the 20-minute rule helps keep efficiency up, for the most part.
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