Again With The Barbie Arms

Once again, I wish I had removable arms, like Barbie. My triceps and deltoids are so tired, they’re tingling even as I type.

This workout didn’t look like it was going to smoke me like a pork shoulder, but it did. And I’m glad!

5 sets:
dips (on bench, touch butt to floor) @ 2020
1:00 rest
My numbers: 10 – 11 – 9 – 10 – 10

3 rounds:
400m run
20 burpees
10 DB snatches/arm, 20#
My time: 15:59

I guess I’ve never done dips with full extension before because dude! they. were. hard. And awesome.

And 20 burpees is a lot. I tried to do them unbroken but in round two, I did two sets of 10, and in round 3, I did four sets of 5.

I made many sweat angels.

Strength Monday 12/3/12

[caption id="attachment_2853" align="aligncenter" width="592"] photo -[/caption] In my quest for lean superhero-ness, I'm following the Wendler 5/3/1 strength training program. Twice a week, Dave...

Read More
Burpee Legs, Baby

Saturday morning, I woke up in just enough time to squeeze in a little Backyard Workout before heading off to Hatha Star yoga. Even though...

Read More


  • soiltosustenance says:

    3x400m's – 0uch!

    Someone described the 400m as "A caning to your lungs" – Seems about right to me. times 3 should really be fun :)

  • Emily says:

    We're in a strength cycle right now so after working on front squats it was time for 40 burpees and 20 shoulder to overheads. I couldn't believe that such a seemingly small WOD could cook me so quickly. The arms let me down!

  • Bobbi says:

    I'm new to doing crossfit. What does the dips@2020 mean?

  • Melissa 'Melicious' Joulwan says:

    soiltosustenance –> Ha! That's funny. Thanks for making me laugh.

    Emily –> 40 burpees! ouch.

    Bobbi –> That's a tempo…

    2020 =
    2 seconds down
    0 seconds at the bottom
    2 seconds up
    0 seconds at the top

    Our coach Wes often specifies tempos on skill and strength work. The first number is always the ECCENTRIC movement (i.e., the "down").


Notify me of followup comments via e-mail. You can also subscribe without commenting.