Wednesday 100623

Ricky Frausto Filed Under:

WOD
For time:
500 meter row
50 Burpees

This is one round as fast as you can.

The cut-off for this workout is 6 minutes. Can you finish in 6 minutes or less? What about sub 5 minutes? Will there be anyone who can get sub 4?

If you have trouble with burpees, scale the reps so that you can finish. It's about intensity through actual power output (math). Intensity is not a feeling, it's a mathematical equation of force x distance / time = power (intensity). How much load are you moving (force), how far are you moving it (distance), and how fast can you move it (time) is intensity.

Post time to comments/LogWod.

CrossFit Games competitors: Rest Day


Angela Hart, master instructor for Concept2, talks about technique refinements with rowing. Yes, there is technique with rowing.

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If you haven't already, please let us know if you are coming to the BBQ this weekend. It is free and you don't have to bring anything but yourselves and your own adult beverages. Oh, and maybe your swim trunks/suit if you would like to jump in the lake.

The BBQ runs from 3PM to about 7PM this Sunday. The affiliate team will be doing a full workout in the sand as well. Don't want to miss that, along with the food.

11 Responses to "Wednesday 100623"

1. paul Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277296735640#c7605617039297391483'> June 23, 2010 at 7:38 AM
2. 4:46 rx'ed. i paced the row a little more than I should have, but i was happy with my intensity on the burpees: 25, 13, 12
3. Hilg Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277298106677#c357368179707608978'> June 23, 2010 at 8:01 AM
4. 5:00 rx'ed. The rowing coaching helped big time...first 300m flew by as I concentrated on technique. Then lost the back a little toward the end. Last 10 burpees were feeling a little sloppy but I was happy that I kept on it.
   
   Great job 6am!
   
   B
5. Mark Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277299217357#c5875719733608929926'> June 23, 2010 at 8:20 AM
6. Jillian and I will be at the BBQ this weekend.
7. Nate Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277301917919#c3957823010138930420'> June 23, 2010 at 9:05 AM
8. I'll be attending the cookout. Also a gym thowdown sounds awesome.
9. Gdawg Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277314879561#c1266452330805071303'> June 23, 2010 at 12:41 PM
10. I will be attending the bbq and I think my sister is planning on coming too
    
    megan
11. Kat Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277315616331#c1541308928337865829'> June 23, 2010 at 12:53 PM
12. im coming to the bbq too. I signed mine and megans name on the attending sheet when we cleaned on sunday.
13. Anonymous Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277324508493#c281264227081956803'> June 23, 2010 at 3:21 PM
14. Hitting the final few cycles before the meet on the 10th.. Doing two on/ one off for two more cycles then tapering off by doing every other day for a week up to the meet...
    
    Snatch (85-90% of my current 220 max)
    184-199 - No Misses but felts heavy
    Front Squat Max (End of the Russian Squat Program)
    - Only hit 276 but I've rep maxed 287 during the cycle with 265 as my old max before I started three weeks ago I'm happy with it...
    
    1 Seated Rope Climb
    5 Unbroken HSPU
    10 Swings (69-81#)
    4 RDS
15. BC Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277331849894#c6230859149402237332'> June 23, 2010 at 5:24 PM
16. I'm back....sort of. Currently in Chicago for work but amazingly my hotel has a concept 2 in its fitness center so I was able to do this wod, 6:00 even rx'd. Due to the strength class this was my 1st metcon in a month & I could definitely tell. Being on my own didn't help my time either I'm sure but it still felt good to get after it again. I even got a few "what the hell was that" when I was done. Now it's off to Nike Town & then Gino's East for some deep dish & Old Style, I love Chicago!
17. Crystal Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277388454811#c8441424524264305870'> June 24, 2010 at 9:07 AM
18. 5:31 scaled. Chose Option B w/the 40 burpees. got thru the 20 & 12 then time was called when i started the last 8. I like the breakdown. the set of 20 was a killer. burbees get me mentally!
    
    great job 6:30 and i think every wednesday should be margarita wednesday! there's nothing better than knowing you can have a tasty margarita right in the gym after a WOD!
19. Shelley Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277390604020#c6498840311550127663'> June 24, 2010 at 9:43 AM
20. Did strength class:
    
    DL 257# 1x5; need to remember to not bend knees early on way down and keep my back set/arched and not rounded.
    
    press: 69# 3x5; better than last week with this; hand placement and keeping strong wrists are probably my biggest issues here
    
    did metcon of:
    
    1 minute steps up on tire with 20# DB's on shoulders followed by 1 minute of sledgehammers followed by one minute rest. Repeat twice more.
21. Danielle Ostronic Says: http://crossfitomaha.blogspot.com/2010/06/wednesday-100623.html?showComment=1277409708180#c683919800216297276'> June 24, 2010 at 3:01 PM
22. 5:37 Rx'd. I liked this one. Really enjoyed the margarita's after!!