Lunge Break, Thursday, July 16th

Thursday’s WOD: (inspired by the final Games WOD)


For time:
Walking Lunge 90′ with 45lbs/25lb plate overhead
15 Toes to Bar
Walking Lunge 90′ with 45lb/25lb plate overhead
15 burpees
Walking Lunge 90′ with 45lb/25lb plate overhead
15 pullups

Standards for As Rx’d:
Walking Lunge: knee must touch ground on each step, hips must fully extend at top of each step, and plate must remain overhead (cannot touch head). You can set weight down to rest or rest it on your head
Toes to Bar: Like KTE, but any portion of foot must hit bar. You can bend your knees and kip to do it.
Burpees and Pullups: Normal standards
If you can’t do Toes to Bar, then, just like Knees To Elbows, get your knees up as high as you can.
If you have any shoulder problems right now, either lighten the overhead load, or do 1 arm dumbbell overhead for the lunges.
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You may remember back on July 8th, I challenged my dad to do 164 burpees on his 64th birthday. Well, here’s the e-mail I got from him after his B-day:

YOUR OLD MAN HAS DONE IT!
ON JULY 8, MY 64TH BIRTHDAY, I MET THE CHALLENGE OF JEREMY AND NICOLE: 164 BURPEES!!! IT TOOK ME 30 MINUTES AND LEFT DEEP PALM AND FOOT PRINTS ON MY LIVING ROOM CARPET, BUT I CONQUERED THE WOD I LOVE TO HATE!! NOW, I PLAN TO BACK UP A BIT, AND WORK ON MEETING THE “FILTHY FIFTY” WITHOUT STOPPING…THEN WILL WORK ON DOING THE “HELLISH HUNDRED” WITHOUT STOPPING, JUST IN TIME TO GET MY MEDICARE CARD ON JULY 1, 2010 (MY 65TH BIRTHDAY MONTH).
WHO NEEDS OBAMACARE? GIMME CROSSFIT!!

Needless to say, we’re quite proud of you Dad! Nice work. 100 Burpees without stopping would be quite a feat. I look forward to hearing about it when you accomplish it…i know you will.

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Here’s a recent one from Mark’s Daily Apple about women and strength training. Good stuff as always! He even gives a great CrossFit plug in there.
LIVE STRONG!!!!

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