I Am CrossFit Miami W.O.D.... March 29, 2011

"Ganando"

5 Rounds

8 Deadlifts

6 Power Cleans

4 Presses

2 Back Squats

M155 W115

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________________

Day 86 Burpee Challenge

Comments

[Stephanie Walters/Torres/Every last name ever]

lol omg, it's like DT but BETTER!!!!!

[Wi2]

I am going crazy with this Hamstring thing...... jonesing for GANANDO!!!!!! MOTHER EFEN sprints!!!!

[DIRTY]

Winning, Duh!

12:33 RX

Step up to the bar and take a shot at this DT-like WOD. But don't think you can take it easy just because you're not leaving the bar; hit it hard or you'll be the wrong kind of wobbly after a few rounds...

DEADLIFTS

Chest proud, butt up, back straight. Drive with your legs and open your hips up top. You're going to want to Tap-N-Go here as it's probably the the movement you're most comfortable with. I prefer the alternate grip here to preserve my forearms. GO!

POWER CLEANS

Explode up, shrug, and throw them 'bows under the bar. It will feel heavy in your later rounds, so just Tap-N-Go and get them over with.
DO NOT WASTE YOUR LAST REP!
Take advantage of the fact that the bar's already up here and move right into the next movement, which in this case is...

PRESSES

Get that bar up over your head however you have to: Push or Split. You're going to want to lock your elbows out at the top of the movement. DO NOT DROP THE BAR or you'll have to Power Clean it up and Press it again. Again, DO NOT WASTE YOUR LAST REP! When you finish the last rep, bring that bar down into the Back Rack position and get ready for...

BACK SQUATS

Be sure you get your hip past your knees and keep your chest up. There's only 2 reps, so get them done smoothly.

OBSERVATIONS

The transitional reps are the key to being efficient here. Do not drop the bar; move directly into the next movement. Stringing together reps and movements is the ONLY way to do this WOD efficiently. Work smart, not hard. OK, fine, work hard too!

Get at it!

[Karen]

Is it my BDAY???? Another present? Thanks DRE! LOVED this WOD. I like the 115!!!!

Adrien, you killed it. Thanks for accepting the challenge. It was fun pushing eachother!

6:48RX

[Adrien Tapia]

Thanks for pushing me this morning. Loved the WOD, thanks Dre.
5:55 RX

[andre enriquez]

Great Job Adrien, sick time!

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Here are some tips provided by Freddy Camacho who is a badass crossfit competitor and owner of Crossfit One World.

My favorite is of course tip #3:

Here are some simple tips to be better at performing full range of motion movement within your workout:

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

[Henry Perea]

Wiwi: I hope you get better soon. I NEED YOU.

Chris: Good work out this morning!!! Good time. You see, 08:45 is already changing you.

[Chris Musino]

Thanks for the encouragement Henry... Thanks Karen for staying in my face today...8:21Rx

[Danny - "Dodger Blue"]

I'm getting crossfit withdrawal. Does anybody know how long the achilles takes to heal? At least enough to wod? Its been one week. It feels like its getting better, but still tender. Not wodding is killing me.

[MC]

Hi Danny, a tendon can take anywhere upto 6 months to completely heal, depending on the type of injury and or if you reinjured your achilles.

I work at Pinecrest Physical Therapy if you have any questions feel free to shoot me a text or call me to make an appt! Hope you feel better.

Marilyn C
7864162212

[DIRTY]

I'm so upset that my time got CRUSHED by absolutely everyone. Where did I go go so horribly wrong? This is going to bother me for days...

Good work, jerks!

(Just kidding. You guys killed it. My ego may never recover from this...)

[Danny - "Dodger Blue"]

MC, thank you.

Dirty, its heavy bro, not everybody can be a Danny Rios.

[Molly]

Geeez!!! Karen!!! you are ridiculous!

[laz]

11:30

Today is was a wod where i decided not to go to hard but rather focus on form.. Since my shoulder is still in paint i didnt want to aggravate it by doing the movements wrong. I did the first 2 rnds unbroken but by the 3-5 rd my shoulder was bothering so i had to drop in weight. Overall a great wod.

[laz]

btw it felt great seeing some of my 7pm buddies from back in the days. im gonna have to alternate between my 6:30am crew and the nite crew

[Jessica]

Crossfit games WOD WEEK2:

15MINUTE AMRAP OF:

9 DEADLIFTS M/155 W/100
12 PUSHUPS
15 BOX JUMPS M/24" W/20"

OH YEA =)

[Karen]

Laz, you are not leaving 630am!!! Ice that $hit and get better :-)
Aww thanks Muscle up Molly, just trying to keep up with you!

BTW, WOD 2: 15mins????? REALLY???

[Vane diaz]

11:01 @ 95 lbs....OUCH!!!

[Noelia]

8:56 @ 65lbs

[Yanet]

Dre, your post couldn't have come at a better time, is if you were saying it directly to me...LOL!!! Thanks for the push tday!
8:27 @ 95lbs

Congrats to bad ass Danielle & Karen! So proud of you both!

Btw, wod #2... Aaahhh!!!

[JESSICA GONZALEZ]

9:16 @ 95lbs Thanks Sam for the support!!!! =)

[Tania R. ~ "T"]

9:40 @ 95 Lbs. LOVED this WOD, but it's a tough one after so much time off from wodding! still pretty happy about my performance :)

[Cheech]

6:05 RX