Saturday, August 8, 2012

Practice and warmup your squat clean and then get to it!

WOD: (by request)


For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

-45 minute time cap-

Cool down:
Cat on box, 1 minute
Go outside!



Holy long WOD Batman!  No, I can’t tell you who requested it, but I can give you some insights as to why it’s programmed here.  Remember the one variable associated with optimizing returns is Intensity, and Intensity is difficult, if not impossible to maintain past the 5 to 12 minute mark.  That being said, the purpose of CrossFit is to prepare you for the unknown and unknowable, and that means we have to dip into the extreme ranges of short or long time domains once in a while.  I also liken these long WODs to actual field operations:  You have to run 2 miles to your target, sometimes with a full pack, conduct your mission, then get the fuck out and run 2 miles back to your extraction point.  Look at this WOD as something like that.

On a happier note, I can’t get this song out of my head:

Some nights, I stay up cashing in my bad luck
Some nights, I call it a draw
Some nights, I wish that my lips could build a castle
Some nights, I wish they’d just fall off

This is it, boys, this is war – what are we waiting for?
Why don’t we break the rules already?
I was never one to believe the hype – save that for the black and white
I try twice as hard and I’m half as liked, but here they come again to jack my style

Well, Some nights, I wish that this all would end
Cause I could use some friends for a change
And some nights, I’m scared you’ll forget me again
Some nights, I always win, I always win…

 – Some Nights, FUN

Post your chosen verse, lyrics, poem, or whatever, to comments.  I know you’ve all got earworms.

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