Thursday, 10 JANUARY 2013

Announcements - We will meet in the 62 Room.   As always --- DRINK WATER and make sure you are well hydrated before ALL WODs!!  Water is your fuel, so be sure to fill your tank with enough!!

Equipment required - Dumbbells of appropriate weight.

Warm-up and instruction - Adam will discuss the burpee dumbbell deadlift and Matt will discuss Turkish get-ups.  Everyone will get a chance to practice each one.

WOD 

5 rounds, untimed
Strict pull-ups, max reps before dropping off the bar
7 x Turkish get-ups for load

NOTE:  There is no time component for the WOD.  Focus on max reps for the pull-ups and try to progress to heavier loads with the Turkish get-ups. Rest as needed between each exercise, but leave enough time for the cash-out!!!

Cash out
30 x burpee dumbbell deadlifts (60/40 lbs. dumbbells) for time

Check out this video for an explanation of the burpee dumbbell deadlifts - ensure you lock in your lumbar curve and lift with your legs!!  Scale weights as needed!!

Post number of reps per round, loads for Turkish get-ups, and time for cash-out to comments.


15 comments:

Adam said...

It was great to see another big group this morning! Keep up the fire...consistency is KEY to making gains!!

Pull-ups: 13-8-9-7-7
Turkish get-ups: 25-30-35-35-35

Cashout: 4:19 (60 lbs. dumbbells placed on top of 25 lbs. plates to get them about 3 inches more off the floor)

R.K. Barker said...

I had to bug out before I had a chance to do the cashout, plebe life. I'll make that part up this afternoon and post my time.

Pull ups: 8-7-6-6-5. Need to work on those, my grip was the limiting factor.

Turkish Get-ups: 25-25-25-20-25.

Matt said...

Aloha,

Great WOD. Unfortunately I didn't get to do the cash-out.

Pull-ups: 23-17-14-12-12
TGU: 50-55-60-65-70

Mickey said...

Pullups: 15-10-9-8-8

TGU: 35-35-40-40-40

Took me a very long time, didn't have time for the cash out. looked pretty awful though.

All afternoon classes and then running a diagnostic APFT for the people who struggle this afternoon. i'll try to find time to make it up but it's not looking promising.

Hunter Norton said...

I had a blast with you guys. I look forward to coming every morning and meeting everyone.

Pull-ups: 10,7,6,6,5
Turkish get ups: 25,30,35,35,40

Cashout: 1:20 with the small kettle bells

ErinM said...

Pull-ups: 5-5-4-4-5 (had to do a little kip on many to get started)

Turkish get-ups: 20-25-30-35-35 (and the last two of seven were at 40#)

Cash-out: 5:06

ErinM said...

Cash-out at 60 lb.

Ben Radford said...

Pullups: 14-10-8-8-6

TGU: 35-35-35-35-35

Cashout: 3:20 with 45 lb DBs

Darrin G. said...

Ouch!

R.K. Barker said...

I did the cash out!

3:14.00 Rx'd.

Also, check out this article, pretty interesting read. He's headed in the right direction, just needs some more CrossFit!!

http://startingstrength.com/articles/apft_strength_whittemore.pdf

Adam said...

interesting read, thanks RK! They only really trained 2 days a week and didn't have very much variation in their programming (i.e. set schedule of same exercises on same days), but they still showed improvement. I wouldn't have discouraged the Army 10 Miler...it is a great example of being 'constantly varied' and doing something to push yourself. I've run the Army 10 miler 3 years in a row, with little more training than doing the WODs M - F and my times improved year over year thanks a lot to CrossFit.

I'm just glad that all who read this blog and follow our programming have already seen the value of functional fitness and do not buy into the 'push-up, sit-up, long run' daily routine.

Keep up the fire everyone!!

Jeff said...

Pull-Ups: 10-8-7-7-5

TGU: 45-45-45-40-40

Cash Out: 3:27 w/55lb KBs

Nate said...

7-8-4-5-5
Turkish get-ups: 30-30-30-30-20
Cashout: 32 (or 36?) lb kettlebells, 3:56

jswobe said...

Great WOD! Took forever, but it was good.

PU: 24, 23, 25, 22, 26

TGU: 30, 35, 40, 45, 50

Cash out: 3:52 @ 50-lbs

jswobe said...

I just noticed that the pull-ups were supposed to be strict. I kipped...