I Am CrossFit Miami W.O.D.... March 1, 2011

 

"Shut up and GO!"

5 Rounds

5 Power Cleans M155 W95

10 Burpees

250 meter run

Post time to comments

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Day 58 Burpee Challenge

Comments

[DIRTY]

Shhhhhh....Dale.

10:14 RX

Every WOD requires you to move as quickly as possible. This WOD, with it's combination of Power Cleans, Burpees, and Running is going to test your ability to keep that pedal to the metal. Now Silencio y Dale.

POWER CLEANS

hen you set up at the bar, keep your back straight and drop your hip. Then, drive upward with your legs. Then shrug, throw them 'bows, and get under that bar. There's only 5 reps, so move through them immediately. Tap and Go is the name of this game.

BURPEES

Ten. That's how many toy have to do per round. I suggest you get through them quickly. Don't think, don't feel, just Burp. Be the Burpee. Drop, pop, and clap. That's the official CrossFit dance move. Shut up and move on.

250 METER RUN

Ugh. This is where i had to "Shut up and Go". These runs are by far the most time consuming part of the WOD, not 'cause it sucks (which it does), but because it simply takes a certain amount of time to cover 250m. Don't try to save anything in the tank though. Do each run like it's the last one you have left; It's the only way to get through them quickly.

OBSERVATIONS

Be sure to shrug and throw your 'bows during the Power Cleans. I had to do a rep over because I muscled it up and dropped it due to bad from. Huge waste of time and energy. Stay focused and get this misery over with. Great WOD.

Get at it.

[Molly]

I want to start by apologizing for not posting my times. I had a stress fracture when I started writing regularly so I got out of the habit of looking at my times since I wasn't doing all the movements. Since complaints were made, here we go:
12:33 Rx

Cleans- are the best part. Just do them as fast as you can. It was awesome having Sam there today not letting me stop to catch my breath post-run in the 4th & 5th rounds.
Burpees- mine have gotten super slow since I couldn't do them for 5 weeks. It's only 10- if you stop during these...
Run: I never realized how much I used that walk from the station to the door to catch my breath. Having to start at the bar today made this so much harder!!! This is the make or break. Run hard! This is where I wanted to vomit- I kind of wish I hadn't been such a pansy and just pushed it and thrown up- I might feel better now. I don't even want to eat (and if you know me- that's like the world coming to an end!)
Elena- gets the sportsmanship award from me today. Not only did she cheer me on during her run, but she went past the grate and all the way to the road, which made me run farther too. Not sure where exactly we're supposed to run to, but she went farther even though everyone else was turning around & she gets major points in my book for that!

Nutrition thought: IF YOU EAT CRAP THE NIGHT BEFORE A WORKOUT- YOU WILL FEEL LIKE CRAP. Also- don't go to Anisha's house & let her feed you food she isn't even planning on eating. Naan (the Indian flat bread) is terrible for you!! Super greasy! The bourbon cupcake batter & wine didn't help either...
I'm not a fan of Paleo, but I generally eat decently healthy. Not eating well & then WODing is a huge smack in the face to what food does to my body. Learn from my tummy. Eat well today!

Fun article of the day: http://www.usatoday.com/yourlife/health/medical/heartdisease/2011-03-01-heartattitude01_ST_N.htm

[Anisha]

I loved this WOD. It was fun & hard, but not so many reps that you feel like it's impossible.

@Sam -- thanks for getting in my face and reminding me NOT to think, just to do! I have a habit of getting basically paralyzed by thought -- so thanks for snapping me out of it!!

SO SORE from yesterday!

[Molly]

Very true. I tend to stare (or glare) at the bar, at the rings, at the medicine ball, etc. before I start a movement & think about the pain. Need to stop thinking & JUST DO IT! Apparently Nike was on to something...

[Sam]

Anisha & Molly you're very welcome ! It was great being there today seeing you two kick some ass!

Just did the stair climb with Danielle, Shelly, Karen and Alvaro.
http://instagr.am/p/B7jSY/

My legs were on fire!! Great way to start the morning.

[Danielle]

hey molly.
i was the one that asked for your times. it wasn't a complaint it was more of a compliment. i know your a bad ass and rarely get to wod with you so i like to see your times so i can keep up with you the days we do wod together. great job on your FRAN time. from what i hear your kips and muscle ups are looking awesome. good shit.

Stair climb this morning was a love hate. i recommend anyone doing the stair climb to try it out at least once.

good job this morning to your crazy fire fighters and us non gear peeps too. :)

[Molly]

Danielle- I didn't mean the word complaint in a bad way! more of a playful way! To be honest- putting up my times is a little nerve racking. Especially on days when I know I could have done better. I guess it's a good way to keep me accountable... dun dun dun...

That being said- I loved everyone posting their Fran times yesterday!!! The boys post a lot, but having other girls throwing them up there was awesome. I want to do more benchmark WODs! Especially when other people are counting for you. Anisha is an awesome partner- yelling, correcting my technique, and calling me out sometimes when my chin is not quite at that bar...

PS Danielle- love seeing you at 6:30! Think you might make it a more regular thing? Especially on SWOD days- you always push me to lift more! Awesome job on stair climbs! It sounds like masochistic heaven... I want to do the climb, but don't know my on-call rotation schedule yet :(

[Karen]

The stairs, I promise it will get better. I heard the have been practicing at the Brickell Bldg at VIDA. That might be a good option next time because the hours at Wachovia are so limited. You all should be proud, the stairs are NOT fun, but it was great doing them with you guys!!! Glad we are on a team, we are gonna KILL IT! And yes Danielle, def LOVE HATE. Hated it and LOVE that its over, till next time :-)

[Molly]

Also wanted to say that the guy who normally comes at 7:30 and wears Gator stuff (sorry- don't know your name!)- way to set a KICK ASS PACE this morning!!!!!!!!! Ridiculous! I wouldn't be surprised if you were sub-9 minutes!

[Julian]

First time on the cleans after a five week hiatus due to elbow pain. Worked on form again. 65#, 14:50

[Anisha]

CF Women know it's not good to be too skinny....
"Amenorrhea Not Only Negatively Impacts Bones — It Can Also Decrease Exercise Performance"
http://www.multibriefs.com/briefs/acsm/active3-1.htm

[Molly]

This is the WOD Anisha wants to do soon:
King Kong
AMRAP 20 min
1 455lb DL
2 muscle ups
3 250lb squat cleans
4 HSPU

We finish our classroom work FOREVER on March 14. I think this should be a March 15th WOD in her crazy honor...

Note: These weights are for males...

[Anisha]

There's a video on sicfit showing Mikko Salo do 11 rounds + 2 squat cleans!

[James]

9:03rx. Wanted to be under 9 so badly but Fran crept up on me the last 2 rounds.

[Danny - "Dodger Blue"]

15:09 RX - Running blows.

[Javy B.]

9:41 RX

[Karen]

Webby are you making excuses??? Just kidding, awesome job power cleaning your bodyweight, thats pretty impresive!

[Vane diaz]

11:23 rx

[Danielle aka "D"]

11:33 RX .. Running from your bar is brutal Molly. Of course i end up with the bar all the way in the back corner. Tried to mAke
Up for that. Didn't get my sub 11. Next time. Good job Vane.

[Juany]

9:40rx I agree Webby, my last 2 runs felt more like power walks.

[Tania R. ~ "T"]

1st day back after 3 1/2 weeks off (injured + sick) = DISASTER! but it hurts and feels so good... hahaha... we're crazy!!!

13:20 Rx

[Enrique "Jr"]

14:18 Rx

[Antuanet]

10:50RX...wanted to get it under 10 but i died out the last 2 rounds. Next time!

[Wi2]

10:34rx I was carrying Fran in my thighs in round 1

[Jackie O.]

13:48rx ... Getting there!