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June 23, 2009
Wednesday, June 24th, 2009
Strength/Skills:
Drink twice as much water as normal.
Today's WOD:
This is a scaled version of the WOD commonly known as "WOD #2, referring of course to the 2nd workout at the 2008 CrossFit Games. The actual recommended weights were 275 lbs for men and 185 lbs for women. You can see videos of this here:
Five rounds for time of the following:
5 Deadlifts (225/135)
10 Burpees
10 Burpees
(compare to Wed, April 8th, 2009)
This is a scaled version of the WOD commonly known as "WOD #2, referring of course to the 2nd workout at the 2008 CrossFit Games. The actual recommended weights were 275 lbs for men and 185 lbs for women. You can see videos of this here:
Very important to stay very hydrated in this heat!
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4:46 (135lb)
Posted by: Nicole | June 24, 2009 at 07:08 AM
Great job 6&7 am classes. Casey smoked this WOD with 275lb. See you guys after the 4th of July. On my way to climb Mount Wilson, Wilson Peak, and El Diente.
NGCF WOD As Rx'd 3:40
Posted by: Chad | June 24, 2009 at 08:30 AM
4:35 (95lbs)
Zone tip#6
Get plenty of rest. Lack of sleep can also raise insulin levels. Raised insulin levels will activate hunger even if you don't actually need food for energy. Remember zone tip #3? The point of the Zone is to use your stored body fat for energy throughout the day. Crossfit firebreathers who may not have enough body fat consume large amounts of healthy fats in their meals (i.e. nuts and seeds). Healthy fats will give you more energy over a longer period of time than carbohydrates, without "jacking up" your insulin. Carbohydrates should be consumed for vitamins and minerals. Use healthy fats for energy. Or use up the extra fat you already have in your body! Check out Robb Wolf's web site for more information on Crossfit elites' nutrition http://robbwolf.com/
Posted by: Luila Barber | June 24, 2009 at 09:24 AM
Good luck Chad! Send us some cool pics.
Luila, you are rockin the Zone tips!
I will be back next Wednesday. I have missed CFing the past month.
Posted by: Ashley | June 24, 2009 at 09:45 AM
4:38 (83lb)
Posted by: Lindsey | June 24, 2009 at 11:34 AM
4:48 (with 275lbs)
Did this wod last April with 225lbs in 4 :17, so I guess that's cool.
At the 2008 CF Games, Spealler did it in 2:17 at a bodyweight of 135lbs.
Which, of course means that at 80lbs heavier, I'm not that cool.
Posted by: Barberic | June 24, 2009 at 12:03 PM
Spealler also weighs 78lbs less and has a greater advantage on the burpees (less distance to travel up and down on the squat/jump and push-up. But, he is also not human. LOL!
Posted by: Luila Barber | June 24, 2009 at 05:12 PM
3:03 as RXD(225). My last time was 4:40. Made myself do it unbroken. Great job Josh and Bob!
Posted by: Luke | June 24, 2009 at 06:34 PM
4:41 (225 lbs).
Posted by: Dylan | June 24, 2009 at 08:00 PM
4:20 (225 lbs)
Thanks Luke-same to you. Incredible time.
Posted by: Josh | June 24, 2009 at 08:19 PM
5:37 (115lb)
Posted by: Ailee | June 24, 2009 at 09:15 PM
3:55 (225 lbs)
Posted by: Connor | June 24, 2009 at 10:22 PM
5:16 with 185.
Posted by: Jerod | June 24, 2009 at 10:49 PM
4:16 AS RX'D.
Posted by: Andy | June 25, 2009 at 11:13 AM
4:32 as rx'd. Luke once again proved that he is not human. Awesome time man!!!
Posted by: Bob | June 25, 2009 at 11:25 AM
5:28 w 185 w sloppy deadlifts and decent burpees.
Posted by: Mike V. | June 25, 2009 at 04:44 PM