Wednesday, February 16, 2011

Wednesday's Workout

Strength Skill:
  • Deadlifts (2 sets of 3, 3 sets of 1)
At long last: Double bodyweight deadlift PR! Woo hoo!

I know that's not saying much (especially considering these strength standards), but it's not bad, right?

Wait -- WHAT? An eight-year-old can do this? And a 115-pound girl can deadlift 2.6x her bodyweight? YOU ARE KILLING MY BUZZ, MAN.


Rotate through four stations, spending one minute at each:
  • Burpees-to-Bar: Do a burpee, and then jump up to touch the pull-up bar. Each rep is scored as 1 point.
  • Ring Rows: Simple, straightforward, hard. Each rep is scored as 1 point.
  • Calorie Row: Each calorie burned while rowing on the erg is scored as 1 point.
  • Dumbbell Ground-to-Overhead: Use one arm (doesn't matter which one) to get a heavy dumbbell from the ground to a locked-out position overhead. Dumbbell snatches and jerks worked pretty well with this one. Each rep is scored as 1 point. (RXed weight for men: 45 pounds.)
This was done Fight Gone Bad- style -- meaning we rested for one minute after completing all four stations, and then repeated everything again twice, for a total of three rounds. The entire workout takes just 14 minutes, but it's a LONG 14 minutes.

Results (as RXed):
  • Round 1: 72
  • Round 2: 53
  • Round 3: 44
  • TOTAL: 169
Tim calls this WOD "Not Quite Gone Bad," but I'm not sure I agree with the "Not Quite" part.