090302 WOD

WOD: Courtesy of Crossfit.com, 11/27/2004

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Post round completed to comments.


AMRAP 20 minutes of:
Run 400m
DL 155#, 21 reps


AMRAP 15 minutes of:
Run 400m (or Row 500m)
DL 135#, 15 reps


AMRAP 10 minutes of:
Run 200m (or Row 250m)
DL 95# or 65#, 9 reps

This WOD involves to different disciplines, running and powerlifting (i.e. deadlift). Watch the video on running and learn some common mistakes. If you can’t run, use a rower. The 400’s should be fast, not sprint/race pace, but fast. Remember, scale the weight if you’re new to DL’s.

Here’s a great video of a guy rowing his first 500m ever. Make sure you watch until the end, have your speakers on also, WARNING, some expletives.


As some of you know (or not), I competed in the 2008 Crossfit Games. It was an amazing experience and I’m so glad I did it. This year, you have to qualify regionally to compete in the games, it’s not open registration. This year, they will be taking 5 men and 5 women from the Northern CA region (from Santa Barbara to CA/OR border). This is a HUGE are, filled with amazing athletes. I have no illusions, but I will try for a spot and compete in the NorCal Regionals on May 2nd and 3rd. I will also be competing in the affiliate cup, with my gym, Diablo Crossfit. If you’re interested in finding more about the qualifiers, check here, if you want to know more about the 2009 CF Games, check out their website. Here is a video that does a decent job of capturing some of what we did at the ’08 games. The NorCal qualifiers are open to anyone, all skill level. If you competed, it would be something you never forget. If you want to come and just check out the qualifiers, you can do that as well. Post any questions to comments.



Filed under WOD's

3 responses to “090302 WOD

  1. Woody

    Hey, hope your not getting sick
    we’re just finishing at my house
    did “Helen” today, after 1.5 weeks off 13:32
    with a sore knee, not making excuses, but pretty happy with that shit
    also finished with Deadlifts
    305, 1 rep max, best lift ever so pretty jacked
    talk to ya later

  2. Scott W.


    3 full rounds + 1 round of rowing.

  3. I’d recommend everybody going as a spectator at least. Amazing experience, and the energy is unreal.

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