THURSDAY – 100408

Deadlift
5-3-3-2-1

(only go for 1 rep max if you’ve established several 3 or 5 rep maxes, for most, stay at a certain weight and go 3 reps for all 5 sets.)

then

For time.

50 Burpees for time.

Post loads and times to comments.


No draw string? No problem. Joe hikes his shorts up extra high for double unders. Awesome.

6AM CLASS

9AM CLASS

4PM CLASS

6:30PM CLASS

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15 Responses to “”

  1. Pulled the switcharoo on the run box jumps i see

  2. DUDE?! Where did 200m and box jumps go to?! I HATE burpees! 😛

  3. Chris… that was so wrong!!!

    “Deadlift
    5-3-3-2-1

    (only go for 1 rep max if you’ve established several 3 or 5 rep maxes, for most, stay at a certain weight and go 3 reps for all 5 sets.)

    then

    For time.

    Run 200 meters
    40 Box Jumps (24/20)

    Post loads and times to comments.”

  4. Evil! EVIL!

  5. Was it “leave your shirt at home” day at CF? (:

  6. i use the “tuck the shorts in the underwear for extra suspension” technique.

  7. Hey, it’s all about the unknown and unknowable. 50 Burpees are fun! The more you hate it, the more likely you should be doing it.

  8. Great post on the CFJax website today. http://www.cfjax.com “Clock Whores” courtesy of MaxfitUSA

    • Definition of a Clock Whore: Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a “better” time.

      If your not first your last….
      Can’t have two number ones cause that makes 11!
      Second place is the first loser…

      I’ll notify you when my western mental philosophy changes lol 🙂

  9. Correction “Hyperfit USA”

  10. Zach, great article! And I have to tell you, the WOD underneath looked brutal also! Any WOD named DNF is one to respect.

    DNF
    warm up
    see focus

    focus/skill
    double under therapy
    -if you can not double under, work on them for approximately 15mins; no if’s and’s or but’s
    -if you have double unders, begin the WOD

    workout
    1500m row
    double unders x 250
    burpees x 50
    double unders x 250
    1500m row

    40min time limit. DO NOT MODIFY DOUBLE UNDERS FOR SINGLES. if you absolutely have no ounce of coordination in your body and can not double under, perform a total of 200 burpees in place of the 500 total double unders. if you can not finish this workout within 40mins, then you DNF the workout.

    • Boy that really changes the motivation a little, 40 minutes to row 3000m, 500 DU’s, and 50 burpees? Holy cow!

  11. Chris Russell is tough, but awesome.

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