Burpee Challenge
Muscle Up Head Cam from CrossFit Off The Grid/OTG on Vimeo.
ADVANCED
MFRT:
4 Rds
Push Press 2.2
Rest 10 sec
Negative Pull Ups 6-8 @ 50X1
Rest 3 min
Training:
"Tabata Mash - S/JS -ADV"
8 Rds - 20 sec on/10 sec off
Sit-Ups - Anchored
Jumping Squats
FIRE-BREATHER
MFRT:
4 Rds
Jerk 2.2
Rest 10 sec
Pull Ups 20
Rest 3 min
Day 69
Muscle Up Head Cam from CrossFit Off The Grid/OTG on Vimeo.
ADVANCED
MFRT:
4 Rds
Push Press 2.2
Rest 10 sec
Negative Pull Ups 6-8 @ 50X1
Rest 3 min
Training:
"Tabata Mash - S/JS -ADV"
8 Rds - 20 sec on/10 sec off
Sit-Ups - Anchored
Jumping Squats
FIRE-BREATHER
MFRT:
4 Rds
Jerk 2.2
Rest 10 sec
Pull Ups 20
Rest 3 min
Training:
"Tabata Mash - V/JS"
8 Rds - 20 sec on/10 sec off
V-Ups
Jump and Switch Lunges
Training Notes:
Push Press/Jerk 2.2 - Complete 2 reps, rest 10 sec, complete 2 reps rest 10 sec, then complete the pull ups rx'd.
Pull Ups - Unbroken - If unable, find a # that will challenge you to go unbroken each round.
Tabata Mash - Alternate between movements.
Ex: 20 sec of V- Ups, 10 sec rest, 20 sec of J & S Lunges, 10 sec rest, 20 sec of V-Ups, 10 sec rest, etc. Push hard here. You can go further than you think.
Post Results, Tabata score and thoughts to comments.
Posts
16 comments:
Nick, I guess you know what I'll be doing tomorrow, huh? HAHHAHAHAHA !!!
TABATA WHORE !!!
Fb: 55lb/11pullups, 65/13, 75/11, 85/8
(my highest max rep for pullups was 10 before getting off the bar..still working on linking more pullups together.)
Tabata Mash: 115 v-ups and 132 jump switch.
Total: 247
I was really pacing myself and getting to my goal but didn't realize the "Mash" was all the numbers together instead of just the lowest, so I didn't push myself as much as I would have liked the last couple rounds.
Nick I'll bring the camera more to get some sweet videos. You have a better editor in the Mac. But I told Teresa I was goin g to work on her "true life" documentary.
Good job 9:30!
270 burpees for me today. Yikes!
Loving the flyer!!
FB:85/11, 95/9, 105/8, 115/9..I did do all 20 but broke them up. Guess I made up my own rule...sorry Nick.lol. Tabata 83 vup, 104 jump lunges...really short changed myself by pacing too much...should have went for the kill!!
Sheri, you can prob make a 2 hr video and call it "Theresa's Trials and Tribulations of crossfit "...so funny!lol:)
FB, 95/10, 105/10, 115/6, 135/5, did the 20 each round, just hadda break them up, TM, 69/89=158, and i wasn't pacing myself at all :-)
Great job this mornin' everyone, hav a great day!
Listen, I got an email about the OTG challenge. Why is there a picture of some dork in a girly blue Reebok shirt as our "official" picture? What, we don't have any athletes bad ass enough to be our poster boy? Nick, Mark, Justin, Doug, Diggs, Brian, Joey O? Me??!! Come on. There better be a new email coming out. Reebok, seriously?
Uh, Justin is as bad ass as they come! That's him in the crossfit games REGIONAL shirt
Visited Crossfit Hershey today. Lots of fun, great group of peps.
4 rds max 3 Ohsq
95, 105, 115, 125(2)
4 Rds 3 min on, 1 min rest
3 burpee bj 20"
6 hang snatch 55lbs
9 an mat sit UPS
Rd 1: 3 rds + 5
Rd 2: 3 rds + 4
Rd 3: 3 rds + 5
Rd 4: 3 rds + 5
Well don't I feel like a schmuck. Sorry Justin. lol
Hahahaa, hilarious Atlee! love it!
A picture is worth a thousand words, I look like I am dying while Doug looks as cool as a cucumber!
I certainly have a nack for facial expressions during the wods and I love the flyer. Guess I have no choice but to sign up now!!!
As for the Reebok shirt, I swore I would never wear it when they gave it to me but it is so comfortable.
Was really looking forward to todays MRFT & working on the jerk. It paid off as it started to click, thanks Nick for the pointers!
125 (20), 135 (20), 155(20),
165 (20)
Tabata: 122/152
Mfrt: 85 (20), 95 (13), 105 (10), 110 (10). Nick let me come off the bar once each round. The pull ups got me frustrated today.
V-ups: 96
Jumping lunges: 130
I apologize for my mood today everyone. I promise by the time I come back I'll be better.
Jax: Didn't notice a bad mood! Feel better!
No MFRT for me... elbow acting up AGAIN! Soooo frustrating! So, instead I did 69 burpees (no, I'm sure THEY aren't aggravating the elbow! but how can I stop 69 days in!?!?!)
V-Ups: 93 (laughable form!)
JSL: 153
Morgan your Vup form is absoloutely beautiful!!! Great job on the kip!! Coming together nicely!!
Great to see soo many new faces at 5:30!
Hi Krsiti.....( )
:)
MFRT:
95/-8, 115/-7, 120/-7, 125/-6
WOD:
201
V-ups are hard on my back so the wheels fell off really fast there, had to try and make it all up on the lunges...not fun.
Great Flyer for the OTG challenge! Justin look look total bad ass!
MFRT
115 (20) 135 (20) 165 (20) 165 (20)
Tabata Mash
V-ups 93
JSL 100
Great job today everybody!
MFRT:
65-70-75-85, 10s for pull ups
Tabata:
94 V-Ups
155 JSL
Kristi, I hope your WOD come with a chocolate recovery drink at the end! ;)
Love the OTG Challenge flyer... lookin forward to the gathering. Should be sick!
Today's WOD was a good one. Thanks Nick for the great coaching.
FB MFRT:
Jerk|Pullups
155 (2,2,20)`
175 (2,2,20)
185 (2,2,20)
195 (1/f,1/f)
-----------
FB WOD:
88 V-Ups
120 Jump n Switch Lunges
Justin you do look bad ass. I look...hairy.
Lift- 175/195/215/235(2)(1)
98 v-ups
155 jump n switch.
Way to stick that final lift Jimmy. Solid!
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