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Thursday, October 24, 2013

WOD 131024

I was talking yesterday evening to an athlete that told me she has recently plateaued. I kindly asked her if she has given a month of perfection as far as her nutrition goes, she answered no. I knew the answer before she told me and I know this because I don’t believe the body is capable of a plateau when the body is given the necessary ingredients to mend and grow. If you find yourself currently in your own plateau try no grains, dairy, sugar or alcohol for one month. I will sit down with anyone of you for the one time charge of a Venti Dark Roast from Starbucks and we will get you set up for a month of perfection. If you don’t believe my theory prove me wrong, I dare you;)

1.) Lurong Challenge WOD #
Round
3- Burpee
3- Front Squat
3- Push Pres
100 Meter Farmer Carry (10 meter increments
Round
5- Burpee
5- Front Squat
5- Push Pres
100 Meter Farmer Carry (10 meter increments
Round
7- Burpee
7- Front Squat
7- Push Pres
100 Meter Farmer Carry (10 meter increments
Round
9- Burpee
9- Front Squat
9- Push Pres
100 Meter Farmer Carry (10 meter increments
Round
11- Burpee
11- Front Squat
11- Push Pres
100 Meter Farmer Carry (10 meter increments
The Finishe
13- Burpees Muscle Ups (L3
o
13- Burpee Pull Ups (L2
o
13- Burpee Over Barbell (L1
Movement Details – Me
Level III (3
Burpee
Front Squats at 95 lb
Push Press at 95 lb
Farmer Carry at 53 lb
Finisher: Burpee Muscle Up
Level II (2
Burpee
Front Squats at 95 lb
Push Press at 95 lb
Farmer Carry at 53 lb
Finisher: Burpee Pull Up
Level I (1
Burpee
Front Squats at 45 lb
Push Press at 45 lb
Farmer Carry at 35 lb
Finisher: Burpee Over Barbel
Movement Details – Wome
Level III (3
Burpee
Front Squats at 65 lb
Push Press at 65 lb
Farmer Carry at 35 lb
Finisher: Burpee Muscle Up
Level II (2
Burpee
Front Squats at 65 lb
Push Press at 65 lb
Farmer Carry at 35 lb
Finisher: Burpee Pull Up
Level I (1
Burpee
Front Squats at 30lb
Push Press at 30 lb
Farmer Carry at 25 lb
Finisher: Burpee Over Barbel
Movement Standard
Burpee
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep
Front Squa
This movement begins the barbell in the front rack position, how you get it there is irrelevant. No racks allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on
Push Pres
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. In the shoulder press as long as the elbow, hips and knees are fully extended at the top of the movement, and the bar finishes directly over the body with the feet in line at full extension then it is a good rep. If you fail to lockout or stand all the way up then it is a no rep. The use of a rack is not permitted
Farmer Carry
In the farmers’ carry you must carry the appropriate weights for your division around the ten-meter markings, fully circling around each line and or cone, whole body must cross. Arms must be fully extended and locked out the entire time with the kettlebell and or dumbbell in each hand. The usage of gloves and or straps will not be permitted.
Burpee Muscle U
The athlete must first perform a burpee before proceeding into a muscle up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. The athlete must then perform one muscle up before going back down into a burpee. In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If the athlete fails the muscle up the athlete may then attempt it again without having to re-do the burpee.
Burpee Pull U
In the burpee pull-up the athlete must first perform a burpee before proceeding into a pull-up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. This is a standard pull-up. Dead hang, or kipping pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. If the athlete fails the pull-up portion he or she may re-attempt until requirements are met before proceeding into the next rep. Bands will not be permitted
Burbee Over Barbel
In the burpee over the barbell the athlete must first perform one burpee. Then jumping off of two feet over the barbell landing on two feet before proceeding into the next burpee. Each rep ends with jumping over the barbell. In the burpee the athlete’s hips and chest must make contact with the ground. At the top the athlete’s must stand all the way up, no clap is needed. He or she must just be completely vertical and show full hip extension at the top before jumping over in order for it to be considered a rep.

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Alex Peterson
10:18:11 LIII
Silly MU. Worked up to 235# power cleans
14
0
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Alyssa DeNoble
15:Gymnastics WOD
13
2
Your muscle ups are looking great!!! So close!
Anna Schumacher
Thanks! Closer but frustrating!
Alyssa DeNoble
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Andrea Lampinen
16:02
L2; sub PP w DL. Forearms burning but wrist feels good :)
3
0
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Andy Glawe
8:19:07 L2
5x3 power clean 3@125, 2@135
13
0
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Anna Schumacher
13:16:06 level 3
Worked up to 135# for power cleans 5x3
16
0
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Anne Hoffman
12:19:17 L2 +EC
5
0
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Ashley Peterson
8:12:53 RX
13
0
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Ben Hansen
8:14:40 L2
13
0
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Bianca White
14:43
Level III weightBurpee jump overs to end.
4
0
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Brian Toole
9:15:56 LII
12
0
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Cellie Apineru
8:18:41 L2
85# PC
5
0
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Charlie Spry
8:16:24 L2
4
0
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Che Ater
45:Capped but finished... LII but BOB at the end
EC 5x3 power cleans 2x65, 1x75, 1x85, 1x95
13
0
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Eric Hansen
8:13:43 L2
6
0
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Ethan Ryan
8:19:10 L2
5
0
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Garrett Lowney
13:23
Stupid Muscle UpWorked up to 275# Power Clea1600m row
12
0
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Inshirah Robinson
10:16:31 (II)
10
0
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Jennie Campshure
14:27
Level 1 35# and 26# KB farmer carry
7
0
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Jessica Broekman
8:15:20 L1
6
0
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Jim Tschampl
22:4.5 Mu at the cap LIII
7
0
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Josh Rolfing
13:15:45 - L3ish
5 Burpee MU's, 8 Burpee PU's
11
1
Nice!!
Jamie Kemen
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Justin Peterson
10:13:01 LIII
Oww, my forearms hurt
21
1
Mine too! Ugh.
Che Ater
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Kimberly Nault
8:16:52 L2
PR'd Power Clean @ 155# (+15Thanks for the encouragement, Tom!
16
0
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Krystal Lowney
15:40
Level 2, 55#...good thing I don't need my forearms for the fall 50 this wkd, ouch.
9
0
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Larry Loomis
8:19:14 L2
5
0
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Marcie Kyllonen
8:13:44 L2
9
0
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Mark Davis
52:Capped @ 20min but finished. 55/55/53/BPU + EC PC 85
13
0
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Michelle Johnson
8:13:46 L2
PC 3x3 @85#, 3x3@95#
15
0
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Mike Rusk
8:18:49 L2
11
0
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Molly Zoromski
8:18:13 II
13
0
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Natasha Shanle
8:18:43 L2
200m of 40# DB farmer's carry. Yuck.
7
0
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Nick Burgraff
8:12:35 L2
6
0
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Robin Mueller
21:14:01 LI, used 35#bar
Power cleans (5x3) 85#
12
0
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Shane Hanson
8:18:01 L3
14
0
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Theresa Rosenquist
11:20:13 (III)
HAD to try the MU version. SO thought today would be the day.GymWOD & PCl x3 - 105
1
0
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Valentina Nikolaides
18:31
12
0
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Zach Nasto
14:10
7
0
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