[caption id="attachment_2853" align="aligncenter" width="592"] photo - flickr.com/photos/undergroundbastard/[/caption] In my quest for lean superhero-ness, I'm following the Wendler 5/3/1 strength training program. Twice a week, Dave...
Read MoreAgain 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!
Skills
5 sets:
dips (on bench, touch butt to floor) @ 2020
1:00 rest
My numbers: 10 – 11 – 9 – 10 – 10WOD
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.
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3x400m's – 0uch!
Someone described the 400m as "A caning to your lungs" – Seems about right to me. times 3 should really be fun 🙂
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!
I'm new to doing crossfit. What does the dips@2020 mean?
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").