Skill: Barbell Jerks
Work on all forms of the jerk; push, split, and squat. Emphasis on speed and technique.
WOD:
800 Meter Run
30 Dumbbell Clean to a Thruster
800 Meter Run
30 Dumbbell Clean to a Thruster
800 Meter Run
Post times to comments.
John Velandra of Crossfit Cape Fear warms the sidewalk during last year's Certification at Crossfit Boston.
7 comments:
28:15 w/ 30# DBs. Brutal workout. But....I'm glad I did it. Great group this am led by a very informative and ever-helpful Steve.
have a good one!
k.
29:17? w/ 30#. I wouldn't have finished this without encouragement from Steve, Erik, Nigel and everyone else at 6am -- I was whimpering the entire time with the 30#. As a matter of fact, I may have lost count of my reps. Either way I was wiped by the end.
Can't wait to see what tomorrow brings!
This was a truly brutal WOD - it's rare that I need to walk during a run phase, but my last run I walked almost all of the first leg to Allegany. - 22:07 with 40# DBs, ouch.
Thank you, Steve! Deary me! I rowed 1,000 meters per round instead of the running. 20# got the best of me, so I quickly switched to 15#, as I'm still sore from Monday and yesterday...
Erica
28:15, by the way.
(Erica)
That photo of John Velandra shows pretty much where I wanted to be today.
Very inspiring group at 6am. This workout was tough and everyone worked hard.
By the final 800m run, it felt like I was dragging an elephant behind me, and he was tapping me on the shoulder with his trunk saying "why are you going so slow?"
I don't even know what my time was. Survival was accomplishment enough.
Scott
The beauty and travesty of Crossfit is that it always leaves me feeling unfit.
I'm quitting Crossfit today and buying Chuck Norris' workout thingy; I have no doubt that in 2-3 months I'll be as huge as Steve and look as ripped as Jon.
Just kidding.
Nigel
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