Monday, 12-17-12

Hope everyone had a great weekend!!  We get to use a little bit of that front squat rack practice on Saturday to good use today....

I read an article on Friday about how the CEO of the Vibram Co (think Five Finger Shoes), left and started up a company called TOPO.  The new shoe will be targeted specifically toward the CrossFit community and is supposed to be designed to 'leverage the natural biomechanics in your body to amplify your training or workout - allow[ing] you to get more out of it."    No word yet on what the shoe will look like, except that it won't look like toes shoes like the Five Fingers.  It will be presented at the Outdoor Retailer tradeshow on January 23.  Here's a link to the article if you are interested in it.  TOPO

 

Strength/Skill:

  • 3RM Front Squat, then
  • 10RM Front Squat

 

WOD:

"Air Force WOD"  from 2010 MidWest Sectionals

For time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

RX weight will be 95/65.  Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.  The athlete is allowed to rest the entire minute once he/she has completed his/her burpees.

Here's a link to the results if you want to compare your time:  Air Force WOD Results

4 comments (Add your own)

1. Liza wrote:
ugh. we did this back in sept at cfr. murder.

Mon, December 17, 2012 @ 8:34 AM

2. Liza wrote:
Anyone else recognize #195 and #132 on the men's competitor scores? love them both. total machines.

Mon, December 17, 2012 @ 10:20 AM

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