Saturday
“Airforce WOD”
20 thrusters
20 power cleans (not SDHP)
20 push-jerk
20 OH squats
20 front squats
– weight: 40/30kg
Starting with 4 burpees, and then every minute on the minute (EMOTM) another 4 burpees.. Until all movements have been completed.
Post times, loads and thoughts to comments.
Tough Mudder training session this afternoon at 3pm @ Caswell Drive. See fasterhumans.tumblr.com for the deets…
Wow this was awesome ! Thanks to Ben, Bec and pip for the encouragement ! Time was 8min 41sec I think Rx ( please correct me if this is wrong )
Somehow in all my Crossfit time I’ve never done this WOD. Hard, hard work, even though I dropped from 40 to 30kg after the power cleans. 10:50- thanks to Ben for the encouragement.
I LOVE BURPEES
10:50 @ 25kg for all lifts aside from OHS @ 20kg
I reckon you need to go in to this WOD with a fighter pilot attitude, alas after an exhaustingly busy week fighter pilot I was not.
Reminded of how much your physical capacity is connected to your emotional/mental state.
Karina, you worked amazingly! too hard on your self! cheers eliza
RXed it. 13:39 i think. that work out took forever.
11.34 @ 30kg. This was tough, wouldn’t have finished Rx’d.
Thanks to Mikey and K for organising another trot through the Canberra wilderness. Always enjoyable.
Legs got smoked this week. Looking forward to a rest day Sunday trawling through Crossfit Games vids.
Hard, hard, hard! That workout smoked me.
11:43 but scaled the OHS.
Great to watch James smash it.
12:45 RX and 15:39 laying on the concrete outside to recover!
I was really not enjoying life during the burpees after 20 OHS and the sound of Ben’s booming voice offering kind words of encouragement and positive affirmations as he does.
12:56, 20kg until OHS then 15kgs.
This was so so hard. I need to work on my burpee form so that I’m more efficient. Thanks to everyone for encouragement – I wouldn’t have made it through without it.
10:00, 30kgs until midway through the push jerks & scaled down further to 20kgs.
This one smashed me. Felt myself loosing a solid tight core during the work out because I was focusing too much in speed (to avoid burpee’s). Know I gotta watch that.
14:40 with 30kg for Thrusters/Power Cleans/Push Jerks and 20kg for OHS/Front Squats.
Great feeling having finished it at least, surprising how much the body pushed through that pain to beat the timer. The Push Jerks were deceptively harder than I thought they’d be and threw me off before the dreaded OHS.
11:57 RX cracker of a workout
So much fun working with Sascha it’s hard chasing his numbers and it was very impressive watching him eat up this work out.
Props to Ben for busting out a sub-7 minuter
Take away: develop more volume endurance at RX weights, work on thruster efficiency and cycling through the movements rather than pausing at the bottom or top
13:55? at 30kg and 20kg OHS
Definently need to work on thruster efficiency and over olly endurance.
Thanks to the coaches for all the great advice and tips, really made a difference
14:48 Rx.
Not sure if this is one of those workouts where I would have been better off scaling it so as to have moved through things faster? Anyway, happy to have just made it within the 15 min and I love these sorts of workouts
Totally agree with Karina about the connection between physical capacity and mental state – feeling like I’m burning things from both ends at the moment.
15:00 on the dot… hahah.. Thanks to Ben for helping me finish.
Scaled weight 30kg, then 20kg for OHS and FS
6:50 Rx’d – solid PB which was nice
Still a very ugly workout. How bad are those final front squats?!
12.40 something. This was hard….. Never good when Ben puts a sick bucket next to you incase its needed! I went 25kg then dropped to 15kg for OHS and FS. I probably could have pushed through with 25 kg but may not have finished.
8:53 with 20kg.
I was trying extra hard not to break sets!
Airforce thing – I did a scaled version and still couldnt breathe! but good too be back after 3 weeks of being sick! still cant move today though
anyway i did – Thrusters, KB swings, Ring pulls, ab thing, front squats. Burpees every 2 time. time was 10.20 approx.
happy with my efforts.
thanks to sean for modifying it all