WOD: Courtesy of Crossfit.com, 11/27/2004
Post round completed to comments.
AMRAP 20 minutes of:
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.