Thursday, June 14, 2012


Mobility WOD-Squat Preparation

(A) Back Squat 20rep (Use 20.5kg less than 5rm)

(B) 3Rnds
10 KB Snatch 24/16 (Alternate)
1/2 Gasser
10 TTB

5min Recovery

"Burner" 4 Rnds
10 Wall Ball 11/9ft & 9/6kg
10 Box Jumps 24/20
10 KB Swing 24/16

This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.


  1. nice info hc.

    ohs 3rm 97.5kg
    back squat x 20@116kg (13F) lower back a bit tight today

    wod a 3.38rxd
    wod b 4.17rxd

  2. A) goal weight 27kg....done! Yay!

    B) scaled
    Snatch 5kg/10kg could have gone heavier on left arm
    KTE (attempts) for TTB Pissed that I can't do KTE anymore :-(


    Air squats and Russian swings


    Burner c

  3. Replies
    1. A) Back squat 20 rep 131.5kg's

      B) 5:36 Rxd

      C) 6:04 Rxd

      Very tough but also very enjoyable...

  4. Did my 5RM a few days ago, 87.5kg
    20 @ 67kg, tough going but got the job done.

    WOD B: 4.29 Rxd, I was thinking on my way home that the design of the pullup bars should be as follows: short persons bar, closes to the door.

    WOD C: Totally stuffed that up and did 3 Rounds, ughhhh anyway did that in 3.38min, once I realised after a couple of minutes break I competed the 4th round and finished at 16.41 running on a continuous clock from start of WOD B, hmmmm.

    Anyway, enjoying workout out Tuesday and Thursday nights, was hard but good, I'm now eating chicken drumsticks very much like a cave woman, yum!

  5. (A) 20 @ 53kg
    (B) 7:10
    kb @ 16kg

    wb @ 9kg, 24" box

  6. Unofficial mobility WOD 9am

    Squats: 108kgx20

    A) 3:40
    B) 4:31

  7. You short asses get enough advantage in CrossFit Veronica, the pullup bars level the playing field a bit.

    20RM-My R'xd weight would have been 108kg, used 95kg. My goal weight for next week is 111kg so i did a set too 12reps with a little in the tank so i will be aiming to hit 20 next week.

    WOD A-4:33 R'xd. Couldn't manage the last set of TTB unbroken.
    WOD B-Well this was a struggle for me. Not sure why. I managed to meet the target of 6mins with some scaling.

    It has been great to be back training at CFP during the nights again.

  8. 20 reps @ 65 kg
    (a) 5:31 12 kg kb
    (b) 7:20 rxd