Friday, February 25, 2011


For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Compare to July 26, 2010.

My time: 15:56 Rx

Compare to July 26, 2010 - 14:55 Rx
Compare to Feb 25, 2010 - 18:47 Rx

Not my best time, but not my worst. I'm pretty sure I'll have the slowest time at CFJ today, but I don't even care. I'm just glad I finished it under 20 minutes. I wanted to end the week on a good note. Making myself face up to this WOD and finishing under the time limit is just what I needed! *big smile*

This workout is such a challenge for me, not because of the lifts, but because of the burpees. I have to be the slowest person on the planet when it comes to burpees. Started out in the early rounds taking about 15-20 seconds for the burpees, and by the end I was eating up over 30 seconds of time just for FOUR burpees. Yikes!

Sarah A. was there this morning and it was so good to see her. I haven't seen her since last summer. Time goes by too fast these days. We paired up for the strength component.

Front Squats
rep scheme: 5-3-2-1-1-1
my loads: 75-85-95-105-105-105



  1. I really need to try the Air Force WOD! I think I might throw it into the mix on my next week of programming at our gym. :-D

    Nice numbers on front squats! :)

    PS - This is "c wiss", making a lil transition to blogging with my real name. Scary, huh? :)

  2. Ha! That's awesome you're revealing your identity, brave girl. ;)

    If you haven't done the Airforce WOD you REALLY need to do it at least once. Its one of the hardest out there, in my opinion. There's just no time to rest, at all.