For time:
Run 400 m.
Then do 3 rounds of
15 plate cleans (M 45#; W25#)
15 pushups
Then run another 400 m. Get it? It's a "run 400 m" sandwich with 3 rounds of plate cleans and pushups in between.
What's a plate clean? Just like a med ball clean but you are cleaning a plate (that starts standing up on its side, not laying flat). Go to www.crossfitoneworld.com and check out 3/21/09- there's a vimeo video of the plate clean (I couldn't embed it here). That's Freddie C. on the video by the way-- I've been known to pilfer his unbelievably creative (and painful) WOD's. FYI, he warns not to burn yourself out with the first 400 m run-- the plate cleans catch up to you quickly...
14 comments:
Done as Rx'd, but with a 500m row sandwich--hold the mayo please!
10:56
And now...back for more cubicle torture.
5:30AM
Matt 9:13 RX
Vanessa 10:43 Medball
Dave 11:15 RX
Wendy 11:15 RX
Efren 9:38 RX
Adrianna 10:30 RX
Shana 10:40 Medball
Nice job Kirk. And good for you for holding the mayo- that can get messy.
What did you guys think of this WOD? Any good? Just curious, since I'm sentenced to another six months of Jane Fonda-esque workouts...
Jenn
HAPPY BIRTHDAY CARMEN!!!
Are you coming to class tonight?
not as intense as usual, but I liked the variety/awkwardness of the plate cleans... always fun to try something new.
to be honest though, I was barely awake, so my memory of this morning is a bit fuzzy.
Jen, does that mean you're going to wear spandex and leg-warmers?
Of COURSE Carmen is coming to class tonight, specifically because it's her birthday (what better way to celebrate that strenuous exercise? What else would you do? Drink margaritas?) :)
Of course I'll bust out the leg warmers...at home when no one is looking. I also dance like Elaine when I'm alone.
Jenn
three words: Jane Fonda Shredder...
spandex and leg warmers are required in order to participate.
Am I the only one that had trouble finding the referenced video? It is actually posted under 3/20/09. If you use the calendar on the right side use that date. Once on the 3/20/09 date scrole down to the 3/21/09 WOD - that is where the video is. Just in case...
11AM
Sarah 10:24 RX
Lisa 10:22 15#
Victoria 11:06 15#
Alex 10:13 RX
Ray 12:45 RX
Mustafa 22:17 RX w/20#vest
Yes, Jay: you were the only having trouble finding the video.
P.S.: wearing a 20# vest sounded like a good idea this morning; only problem was about 90 deadlifts yesterday and fact that my name isn't Jason Alexander. See 11am times for proof.
Jason A. 8:19 RX w/ 25# vest.
Try this link.
http://vimeo.com/3783309
-Jahn
Hey Mustafa don't forget about the truck...That played a big part in your time as well....
5PM
Aaron 9:11 RX
Chris 13:47 RX
Kasey 11:53 RX
6PM
JP 23:10 RX
Julie 13:31 RX
Velika 13:20 RX
Jahn 11:57 RX
Jason H 13:13 RX
Tanyi 10:23
Jose 12:51 RX
Lily 12:55 RX
Angie 8:58 RX
Arnie 12:43 14#medball
Ricky 11:59 15#
Larry 10:10 RX
Jesse 10:23 RX
Luis 8:44 RX
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