Congratulations Dubbs! Dubbs finished his Half Ironman on Sunday which turned out to be about 7 and a half hours of continuous exercise. CRAZY!! He swam like a champ, battled 25 mph winds on the bike, and finished with a grueling half marathon. I'm very proud! We are taking a couple days off but the WOD's keep coming. Here is a good one from earlier this week:




Robbie AMRAP of:

• 10 sumo deadlift high pull with (m) 75 lbs (f) 45 lbs
• 10 muscle ups or 20 pull ups
• 10 ring push ups or 20 push ups

If you want to challenge yourself even more you can try incline push ups. Put your feet on a chair instead of the floor. This will increase your range of motion making the push up more difficult because your body has to travel further. Make sure your chest touches the floor no matter why style of push up you choose. No half push ups!

What do you think "AMRAP" means? Think about it. I'll give you a clue: it describes quantity. Okay, now I'll give you the answer: As Many Rounds (or Reps in some WOD's) As Possible. Study up on your CrossFit vocab if you want to be a true CrossFitter!

WOD

It's race weekend for Dubbs and I! It's really Dubb's day as he will embark upon one of the most grueling endurance adventures of all... the Half Ironman. Little Dubbs's body will cover a total of 70.3 miles: 1.2 mile swim in the Thompson Memorial Park Pond, a 56 mile bike through South Miami, and a 13.1 mile run through the Miami Metro Zoo. I am doing half that thanks to Juan Mendoza and the fact that he had his head up his ass while driving through Markhem Park just a few weeks ago. We have been tapering this week... hopefully you have been WOD'ing. Here's the latest from SFCF....

WOD 5 rounds

• 2 minutes rowing
• 1 minute rest
• 2 minutes max rep Front Squats. Men: 95lbs Women: 75 lbs
• 1 minute rest

Aw Snatch!

WOD

10 minutes - max rep Snatch
10 minutes rest
10 minutes - max rep Snatch

RX Men - 85lbs
RX Women - 55lbs

Add up your total reps for your score.

Nat, here's a video of your girl Sage demonstrating the Snatch.
http://media.crossfit.com/cf-video/cfj-nov-05/snatch.mov

Here is a link to a video of Coach Burgner breaking the movement down and going into a lot of detail. It's long but very helpful. If you want to master the Snatch the drills in this video will get you there. Watch, practice, watch, practice, watch, practice...
http://library.crossfit.com/premium/video/CrossFitJournal_BurgPatSnatch1.mov?e=1257432695&h=72bac059635ef1af2bd9c8be5507c11f

Burpees

Yes, just Burpees. Everyone's favorite! Right? Here's a brief history of the Burpee from Wikipedia, just for fun:

The exercise may have been originated by a man named Lieutenant Thomas Burpee (1757-1839). He was an officer in the New Hampshire Militia during the American Revolutionary War and was described as “having the innate Burpee fondness for martial exercises”. Lt. Burpee may have used the combination of pushups and squat thrusts as a means of drilling, conditioning, and disciplining the troops under his command. In addition, the exercise may have also been used by the troops as a way to stay warm during the winters in wartime New England.

Thanks A LOT Lt. Burpee. Actually we can thank him, burpees are arguably the best exercise to improve muscular strength, endurance, power, bone density and overall definition. And they require very little space and zero equipment - no excuses! So knock out 125 today as fast as you can and you will be a better person for it. Promise.

WOD
125 Burpees for time

Times from SFCF:
Female:
1. 18:22
2. 16:37
3. 17:29

Males:
1. 15:55
2. 18:20
3. 18:26