WOD 5/6/09

500m Row – Then:

21-15-9

Deadlifts (225/155)

Burpees

Finish with 400m Run.

Although we did all our 1RM ME work last week and are doing some more traditional CF WOD’s this week, I still think it is very important to squat and/or deadlift heavy at least once each week. They are a potent multi joint, compund movement that elicits a tremendous neurological and physiological stimulus leading to performance increases all across the board. That and picking up really heavy crap off the ground is cool!

Today’s WOD is a treat from yours truly. Row 500 to start then jump in and hit the DL/Burpees 21-15-9. When you finish your reps, bang out a 400m run to stop the clock.

Great work to our crew for the past two days of a$$ kicking WOD’s and great performance. You all have done tremendously well with some of the movements we have thrown at you. We are continually working to make you a better, fitter athlete so the 10 general physical skills are always integrated into our WOD’s to bring about the desired results. Keep up the great work!

GO!

Scott, Aaron and Allison
Scott, Aaron and Allison
Scott showing off the Catalyst Athletics garb
Scott showing off the Catalyst Athletics garb
Aaron flying the CFC flag
Aaron flying the CFC flag
Allison giving CF One World some air time
Allison giving CF One World some air time
In the spirit of One World and Freddy C., Allison is very color coordinated for the day in her CFOW shirt, black shorts and Risto Oly shoes!
In the spirit of One World and Freddy C., Allison is very color coordinated for the day in her CFOW shirt, black shorts and Risto Oly shoes!

2 thoughts on “WOD 5/6/09

  1. JeffP

    My max power threshold doesn’t happen until after 13 min, so I stretched mine out to 13:30. Nice job today Scott! You pick up 225 like I pick up a burrito.

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