Back Squat
3-3-3-1-1-1-10
Then 3 rounds of:
3 minute running clock
10 back loaded thrusters 135/95
400m Row
Rest during any leftover time
If you don't finish an interval, perform 15 burpees after the WOD
Post penalties
I think it's safe to say that we have all made mistakes in our life. Like this idiot in the picture. Why in the hell would you do that? And did he really believe that his "trainer" was going to be of assistance when the ball broke and the weight slammed down on his neck? Probably not, but the trainer here thinks that this is a pretty functional exercise. When was the last time you had to squat 135# standing on lily pads? Yeah, never! Anyways, my point here is that we all make mistakes. Maybe not as stupid as this jackass but a mistake is a mistake. Hopefully he learned how lame that was and will never do it again.
Its how we learn from our mistakes that makes us better athletes. A missed snatch? A dropped overhead squat? How bout learning the butterfly pull-up? A lot of mistakes to be made right? I can pretty much throw example after example out at you and I know most of us have made those mistakes when learning new movements. Learning new movements takes a lot of trial and error. If you aren't willing to put in the effort and make a few mistakes along the way you aren't ever going to become a better athlete.
Scott Charles
Brooke, you are perfect! Great post.
dawn
one of my (many) early mistakes was trying to do a pass thru with a training bar.
I have since learned my lesson.
Ron Gates
I think these two look smart enough to run for political office.
brother mike
Programming Note: All Hail the return of the 1RM!!!
No more fraction of a square root of a cosecant divided by your grandmother’s shoe size multiplied by the vector coefficient of a mushroom growing in a mayonnaise jar on Funk and Wagnall’s porch.
Back to: Make it heavy, pick it up!
Elizabeth T.
I busted up laughing when I read this post. Hilarious!
Sabrina
I learned that your neck is not the best place to catch the bar on a missed 1RM overhead squat. Good post, Brooke.
Matt P
Any guesses on what size dumbbells the guy in the back ground is using for his bicep curls? 35#?
Sarah W
I saw some guy do a work out like that on the ball at a gym in Hawaii. He came up right next to me and he had his smaller friend spot him. I stopped what I was doing and got out of the way!! It did not look like it was going to end in a good way!!
Granpa John
This is not the first time I’ve seen guys trying this SHT. Gabe Subry owner at CrossFit209 in his blog back July 2010 demonstrated the same stunt. I am so relieved that CFES subscribes to sane functional practices rather than circus entertainment acts.
Brian P.
I think Travis/Justin/Brooke ought to begin to own this type of workout and combine it with the gymnastics on Friday night. Something like: trampoline with back squats (125 men/90 women), high bar swings with 45 lb plate tied around ankles, vault with 35 lb. kettle bell (AMRAP 20 minutes). Cool down: hospital stay (one week).
John_Carey
In the big box they calls this a CORE workout right? STABILIZE YOUR CORE!!
I prefer the CrossFit instruction…”Organize mofo!”
Meg
The most I’ve ever learned is when I hurt myself. That notwithstanding, I’ve never done something as stupid as what’s pictured above. Mostly I need to remember to be organized and finish. (that sounds bad, doesn’t it?)
Anyways, with vivid psoas memories, I forced myself to do legit pushups on Saturday so I didn’t hurt my back. I am glad I didn’t snake.
Liz
Team Honey Badgers..
Get your WOD in today and I will see you guys tomorrow night at 6:30pm.. Nice job boys on WOD 2.. Impressive!!! Way to bring it when it counts.. Make sure your doing some Mobility work and drink lots of water..
Monica did you hit the WOD on Saturday morning at CFES? If not we might all have to watch you suffer through it. Don’t want you to miss out on all the fun…
Have a great Monday team!!
🙂
Sarah W
Hey you guys I have to do the wod# 3 on this Friday!! Does anyone else need to do it early?!!
Olga B
So what Brooke is saying in a nutshell is:
Lt. Dan: “Two standing orders in this platoon: One, take good care of your feet, Two, try not to do anything stupid, like getting yourself killed.”
Forrest: “I sure hope I don’t let him down.”
brother mike
@Sarah- depending on what the WOD is I might be down to do it Friday.
Monica
Liz – Yes, I did the WOD on Saturday morning at CFES – it was soo much fun 🙂 Also already got the WOD in for today, so see you tomorrow at 6:30 p.m. I am going to San Diego on Thursday so remind me to talk to you about a training plan for the weekend and some boxes down there . . . I think you were the one who had tried a few out already. – Monica
Justin Riley
Before gymnastics SHT, I used to be the master of the swiss ball, ya’ll don’t even know.
adam k
One thing I’ve learned:
Always wear protection during encounters with the rope. Unlike Las Vegas, what happens during rope climbs…scars your shins for months. FML.
Matt P
Congrats to Jamie P for graduating to Foundations! Kick ass sweetie!
brother mike
Adam- get one of those leg sleeves.
Justin- where do you get one of those leg sleeves.
Jamie- Grats. Nice to have the only sane Pearson representing at the box.
Justin Riley
Leg sleeves in the brace section of any sporting goods store. Big 5 and Sport Chalet.
Sean V.
The sleeves are also good for high volume dead lifts, cleans, and snatches.
You should always wrap it up when you hit up some snatches. (Hooray for cheap O-lifting jokes)
Cherie
Congrats Jamie!!!
Just like old times today Loren! I tend to think I work hard, UNTIL I watch you push yourself to a whole nother level. The self-torture is inspiring and I love it!
Ross Drummond
Two Things: (1) Justin’s post means that someone needs to bring in a swiss ball some Friday and see what SHT this guy has up his sleeve with the ball. (2) I used to see a guy at 24 Hour doing DB shoulder presses on his knees on a ball.
MurseMateo
I’m pretty sure the 24 hour guy was me. It was lateral raises bro, working on the vascularity.
The diet solution
Maybe that guy can do it. Why would he try to carry that dumbbell if he knows he can’t carry it? I know he has undergone process to do this.