WOD 6/30/09

“Compound Fracture”

500m Row

21 Deadlifts

21 Push Press

500m Row

15 Deadlifts

15 Push Press

500m Row

 9 Deadlifts

9 Push Press

I made this one up the other night and test drove it. It was a lot of fun! 😉

Deadlifts and Push Press will be scaled to about 60% of your 1 RM to keep the pace and intensity high. If you are a firebreather, you can scale up a tad (75% 1RM). Because of the Push/Pull movements in this WOD, this is meant to be done with a rower for maximum benefit. If you have absolutely no access to a rower, then you can run. You should be aiming for around  15- 20 minutes in this WOD.

Allison said the Monday classes went really well although some folks didn’t make it, so now is the time to redeem yourselves, unless you are injured or sick. Consistency is a major key to providing you with results, so if you are inconsistent because you don’t like the particular workout,  the group, or think the instructor is too hard, then you are only shortchanging yourself. The progression to elite fitness is mechanical competency, consistency, then intensity. Stay true to your goals, stay committed and work hard – the end result will be worth it.

While you are all grinding away at the WOD I will still be in super-duper Eureka, Ca. with the folks, trying to stay warm. It’s sunny, but cold. That and it seems nothing has changed here since I grew up and left town….


5 thoughts on “WOD 6/30/09

  1. Jon

    This is going to be fun!

    I am leaving for my summer training Mountain Warfare Training this Thursday, but I’m sure the Marine Instructors will keep us active and busy. I will be back and ready to kick it soon.

    Stay Motivated!

    – Jon

  2. scott shaughnessy

    Did the Metcon with DL@225, and PP@115, time 11:46, wow, it was hard catching my breath. Back Squats; 3@210, 3@220, 3@230, 3@240, 2@245. Front Squats; 3@185, 3@195, 3@205, 3@215.

  3. JeffP

    Scott was the man of the day at the am class. Big weight and fastest time. His muscular endurance is catching up to his brute strength. That shit ain’t fair!

    1. scott shaughnessy

      Thanks, although I think this was the first time Ive ever beat Jeff….also I ordered the Paleo kits from PaleoKits.org they look awesome however, they are backordered for 7-10 days. Jeff, thanks for telling us about them at CFC today.

      1. JeffP

        I ordered mine last week and they were supposed to be backordered but came in 5 days. Good stuff!

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