5 rounds for time of:
400 meter run
30 Butterfly sit-ups
15 Reverse Burpees (20/12)
Tuesday the 27th of Septemeber, 2011
Posted on September 26, 2011 DM
17 Responses to “Tuesday the 27th of Septemeber, 2011”
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Isn’t this a reverse burpee: http://www.youtube.com/watch?v=B6EzMsBJOVY&NR=1
http://www.youtube.com/watch?v=J7i9CiMneho&feature=related
http://www.cathletics.com/articles/article.php?articleID=118
Interesting article about justified laziness. PS it inspired me not to do todays wad. hmmmm
Home cookin
Approx 500m run
30 bfsu
15 reverse burpee w #25kb
5rds 28:19
WOD
19:44
Good one.
@Chad-
My take from that article.
Year one-I trained CrossFit and won the Regionals and went on to compete well in the Games
Year two-I changes it up and should have won Regionals but didn’t because…well, because…so I quit.
My 2 cents:
This girl is stronger than most male cross fitters.
HRT?
@ DM – I know some good clinics.
@ Chad – This article is stating what every serious competitor and real coach knows. If you want to compete at a high level, you dedicate your training, energy and resources to your chosen field. Not really ground breaking, unless you are in a diabetic coma from so much Kool-Aide.
Heavy Bare Press
Worked up to singles @: 170/175/180/185/190 (PR)
3 Rounds NFT:
10 Bodyweight rows (feet touching wall)
3 deficit HSPU of 25 lb plates
35 lb Fat Bar Pull Up
3x
WOD – 3 Rounds
13:16 – No rocking on the reverse burps
DM – wicked time
Dan and Alex I agree with both of you.
What I took away from the article: stress+rest= adaptation. Something everyone knows but it’s easy to forget.
Secondly, it is important to be as objective as possible in evaluating your training. she seemed to have too much faith I’m the geniusness of her program and seemed in disbelief at it’s failure.I guess good programming is what works, not what you think should work.
Chad, is this admission coming from the three-a-day workout machine?!?! Besides, there are no majic protocols, some are more efficient and reasonable than others, however, any training will work if you put effort into it. Boils down to genetics and your pocketbook.
$$$
HRT
HGH
<3<3<3
HGH
HRT
$$$
Wodomizer:
You mix some Strength Training, $$$, HRT with HGH and you get:
http://www.youtube.com/watch?v=3zqaxPkBgRg
How bout a little unmeasured unweighed Paleo vs Zone
http://www.youtube.com/watch?v=OWxlZ52O0rI&feature=related
I miss those days
Different things work for different people.
Rich Fronning does 7 workouts a day and has a diet consisting of mainly peanut butter and milk (which I share his commitment to).
Chris Spealer does 1 WOD and is also an insane power/oly lifter for his weight.
Chad is by far the most improved overall I’ve seen. I remember when I used to have similar times/lifts in some WODs when he first started posting. He’s way past me on every level. Whatever formula he’s defined is a good one. Keep it up.
WOD
4:37
No drops.
Forearm pain drill #1
no, it is food for thought
3 rounds
17 or 19 minutes
Gas is blown after first round. Trying to train fast even if its not for that many rounds.