Thursday, September 20, 2012

Friday - Death by Cleans


We are super excited to have some fun runs and competitions coming up.
In order to prepare for this you have to Get Started!
Show up!
Train Hard!
Eat Right!
Rest!

We train for the unknown because we really don't know what is going to happen. The other day I had to pull over and help a guy push his car out of the way. I was amazed at how easy it was to just push the truck to where we needed to go as opposed to being completely out of breath like the guy was that I was helping.

Therefore, it is important that each and every one of you stop cherry picking your workouts. Don't show up for the ones you don't like.

Yes, I am talking to YOU!
If you hate to run, then you need to run
If you hate to lift, then you really need to lift
If you hate burpees, then By God, you need some burpees.

Just keep going, you will be fine

Strength:
Death by Cleans 115/80 (Team CrossFit 135/95)
add 1 Clean every minute for as many minutes as you can.
If you fail to finish a round you are out.

Here is the kicker. You will have the following penalty by round:
Round 1 - 800 meter run and 20 burpees
Round 2 - 700 Meter run and 18 Burpees
Round 3 - 600 Meter run and 16 Burpees
Round 4 - 500 Meter run and 14 burpees
Round 5 - 400 Meter run and 12 burpees
Round 6 - 300 Meter run and 10 Burpees
Round 7 - 200 Meter run and 8 Burpees
Round 8 - 100 Meter run and 6 Burpees
Round 9 - No run 4 Burpees
Round 10 - No run 2 Burpees
Round 11 - Fly away becasue you are SuperMan or you didn't do Rx and you shouldl have gone heavier

WOD:
Every Minute on the Minute for 12 minutes
6 Renegade Rows
6 Push ups on DBs
6 DB Presses

Overtime:
200 Meter Plate Carry 25/15

No comments: