Friday, 2-20-15

Just one part to the WOD today…let’s go at lunch, unless you can’t make it. (And if you can’t, post to comments when you’ll be there so that others can join you. For this one, you’ll want other folks there.)

I am out of town, so I won’t be there – but both Karl and Whitney said that they will.

1. Conditioning
“Bergeron Beep Test”
EMOM for as long as possible…
7 Thrusters, 75/55
7 Pull ups
7 Burpees

Benchmarks*
Super Elite/Specialists: 20+
Games Level Athletes: 18+
Regional Level Athletes: 13+
Open Level Athletes: 9+
*The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year.

For obvious reasons, you’ll want to either a) get the two platforms in the corner under the stairs or b) do the pullups on the squat rack pullup bars.

Post number of rounds to comments.

2 thoughts on “Friday, 2-20-15

  1. I woke up sick today. Went to the gym anyways and sucked pretty badly at the workout. Made 3 rounds barely. I want to try it again next week when I feel better.

    • Must be something in the water – i tried it as well at about 1600 after feeling poorly all day. Got two rounds before needing to stop due to no breath…stupid burpees. I rested five minutes, then got another two rounds, rested another 5, and two more rounds.

      I them did the EMOM from Tuesday – Snatxh grip push press, snatch balance, and OHS for 10 mins. Did it at 135.

      Aaron, thats fine to donit again next week, but make sure you do it before Wednesday to give you plenty of time to recover for the first Open WOD, which we’ll be doing on Friday.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s