WOD September 16, 2008

4 rounds for time:
10 burpees
Run 400 m
10 broad jumps
On those broad jumps, it's not about speed. Even though the overall workout is for time, the jumps are about martialing as much power as you can from a stand still. Swing your arms, and throw your entire body weight forward for maximum distance. No bunny hopping (jumping straight up)- you do that when you do your burpees. Don't be deluded by the time on clock, because it isn't everything. I'll give you an example- last week, on that dreadful but interesting (and sometimes unbelievably irritating) show TapouT, they featured a young fighter and showed some of his training (which they always do- different fighter every time, of course). This guy got put through the ringer- box jumps, shoulder presses, plate pushes, squats, pushups, kettlebell swings, you name it. But because his form was so unbelievably crappy, I estimate that he actually did only the equivalent of 50% of his total reps. NOTHING was fully extended; on his shoulder presses the weight went from his chin to the top of his head (so he missed about a foot of effort, at least), and he kept his hip flexors completely closed on his jumps. Don't even get me started on his squats. So bear in mind- if you beat everyone's time, but you do half the work that they do...that's not really saying much. Anybody who's been Crossfitting awhile is savvy enough to know that the clock doesn't tell the whole story.
Alright, enough ranting- I've been listening to too much Adam Carolla on the way to work in the morning.
Things to remember: Lift Seminar in Tustin on September 20 at 10 am; FGB; 530 classes start on Cherry next Monday; FGB.
Check out this unbelievably cute pushup picture!!! And no, Jason, you don't get extra pushup credit for doing the added weight.