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120223 Strength & Open Prep

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Day 4
Strength 120223

weighted pull-ups, front squats, power cleans
3 @ 85%
1 @ 95%
max reps @ 100%

Open WOD 1 Prep: practice, prepare… be smart

core work (not mandatory): 3 rounds not for time, 20 ghd sit-ups

 

 

Pat burpee

 

crossfit.com

 

0 thoughts on “120223 Strength & Open Prep”

  1. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  2. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  3. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  4. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  5. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  6. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  7. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  8. J9

    Long Live the Burpee (courtesy of CF Montgomery County):
    http://www.crossfitmc.com/2011/05/long-live-the-burpee/
    They sum it up well:
    These horrible little monsters are a matter of WILL, and if you have the WILL to push yourself to greatness, then it WILL be yours.
    Don’t settle for less than incredible.
    Do your burpees like Jiminy Cricket on amphetamines, even when you’re tired – ESPECIALLY when you’re tired – and you’ll teach yourself how to be awesome.

  73. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  74. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  75. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  76. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  77. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  78. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  79. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  80. Pat

    some initial thoughts…
    we do burpees a lot, so we should excel at this WOD.
    jumping to a 6″ target will change the dynamic of the burpee, but I still believe we will have several athletes in the 100’s.
    you will be strictly judged on the bottom of your burpees as well as the top, of course. be careful NOT to snake your burpee with only your hips and belly on the ground. if you don’t feel your chest hit the ground, don’t be surprised when you hear “no rep”.
    pay close attention to the video and notice the difference in stances between Kristan and Rebecca. there could be something to the wider landing and/or take-off.
    7:00 is a long time to do burpees, but it doesn’t present enough time to stop, especially for anything longer than 15-20 seconds. suggestion is to limit breaks to zero! (ha, I know that is so easy to say, right?), but if you feel like you have to stop, make it 3-5 deep breaths or 10 seconds. also, be careful to not bust out of the gate too fast. you need gas in the tank for a kick in the last minute or two.

  81. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  82. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  83. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  84. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  85. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  86. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  87. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  88. marc

    Good write up, Pat. I noticed the wide stance and believe that there is something to it, for sure.
    Looking forward to it. I believe this WOD will probably be the “gift” out of all of them.

  89. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  90. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  91. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  92. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  93. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  94. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  95. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  96. Steve

    Well put Pat….maybe don’t take the workout as seven minutes of doing something you dislike doing, but think of how many you CAN do in one minute. Take that number times seven and then its simply chipping it down. Might not be such a mind game then, just a number of burpees you are going to attack and not worry about the clock as much.

  97. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  98. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  99. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  100. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  101. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  102. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  103. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  104. Pat

    agreed
    if you can average 15-14 burpees every minute, you will get 100.
    I think that is a reasonable pace for many of you, and if you can maintain that pace and have enough gas in the tank to kill the last minute, you will be very happy with the outcome.
    I am excited for all of you! I think you are all going to surprise the hell out of yourselves!

  137. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  138. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  139. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  140. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  141. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  142. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  143. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  144. McCoy

    Everyone please keep in mind:
    One shot and done. No redo’s if you don’t like how you did. Go hard your 1st and only time. No whining and complaining. If you cry I’ll laugh at you.

  161. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

  162. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

  163. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

  164. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

  165. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

  166. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

  167. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

  168. Pat

    If you know you only have one shot at the WOD, you should be able to concentrate on giving your best effort; no excuses (or crying!). The problem we ran into last year was that we got into the habit early of allowing second chances. I, for one, treated my first attempt as sort of a practice WOD. Not gonna make that same mistake this year! One and done, just like a real competition. Besides, who in their right mind would want to do 7:00 of burpees more than once?

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