Fast Post, Faster WOD

We gave Wednesday’s workout a try way back on December 30th of 2009, so those of you that have been with us since the beginning may have had a chance to try this couplet made famous at the 2008 CrossFit Games (WMV/MOV).  This is a fast workout, like sub 3 minutes fast.  It definitely shouldn’t take more than 10 minutes when scaled appropriately.  Keep that form as close to perfect as possible, as your plowing through deadlifts, flying through burpees, and back again.

September 1st, 2010

Skill: Sumo Deadlift High Pulls

Strength: Push Jerk 5-5-5-5-5

WOD: 5 Rounds:
5 Deadlifts (275#/185#)
10 Burpees

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats.  Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,256. Register today, and join the fight as part of the CrossFit Fenway team.

CrossFit Fenway will be closed this Saturday, Sunday, and Monday in observance of Labor Day.

The Red Sox are away Wednesday, so we’ve got parking all day at CrossFit Fenway.

  14 comments for “Fast Post, Faster WOD

  1. Nathan
    September 1, 2010 at 10:16 am

    Push Jerk: 70kg – same as PP 5RM, not getting anything from the drop
    WOD: 6:46 Rx – Deadlifts @ 275 were much heavier and slower than @ 225

    Eric P, if you don’t break 5 minutes on this one, my image of you will be forever tarnished.

  2. Jen K
    September 1, 2010 at 10:39 am

    Push jerk: 37kg
    WOD: 5:27 with 49kg – ha, maybe I should have just done 50. :)

    • Scrappy
      September 1, 2010 at 11:07 am

      Haha nice speed…it’s amazing how heavy the last kilo can be. See y’all @ 6.

  3. Justin S
    September 1, 2010 at 11:10 am

    wow, strong challenge from Nathan for Eric P. I went to crossfit cape cod this morning for a vacation wod and did 10 deadlifts, 50 du’s, 8 dl’s, 40 du’s, 6 dl’s, 30 du’s, 4 dl’s, 20 du’s, 2 dl’s, 10 du’s. 4:36 with Deadlifts at 275. Doubles are still not where i want them to be but it was a fun morning. Miss all you guys at CFF, might have to do a hurricane wod later in the week.

    • Yosh
      September 1, 2010 at 1:41 pm

      Awesome work bruv!

    • Shrujal
      September 1, 2010 at 2:42 pm

      I like the programming – looks intense!

  4. Scott R
    September 1, 2010 at 2:42 pm

    Push jerk: 40kg. Shoulders tight, probably from Monday’s brutal WOD.
    WOD: 5:43 with 80kg, but I think my form was crap.

  5. Yosh
    September 1, 2010 at 6:50 pm

    Jerk: 70kg Felt solid on the movement
    WOD: 5:36 (w/ 110kg) real happy with the weight

  6. Eric P.
    September 1, 2010 at 8:11 pm

    Jerk: 80kg
    WOD: 5:06rx

    Nathan, I was hoping to be close to 4minutes, the Deadlifts were not bad at all, but i’m slow as molasses when it comes to bodyweight stuff.

    I did this workout on December 30th at 85kg at 6minutes, so shaving a minute off and adding 40kg is okay. Not where i want to be though.

    • Nathan
      September 1, 2010 at 9:57 pm

      Not quite 5 minutes but awesome time none the less. Nice work, bud.

  7. Eric P.
    September 1, 2010 at 8:11 pm

    BTW – TY and Kyle did an incredible job today – I need to step it up!

  8. Scrappy
    September 1, 2010 at 8:31 pm

    Push-press (still trying to wrap my brain around the jerk part): 33kg PR

    WOD (55kg) — 5:07
    As much as I would have loved to go heavier, my DL form is still iffy and I’d like to remain on good terms with my back.

    Nice work 5 and 6…

    • Haley
      September 1, 2010 at 9:46 pm

      smart move on the deadlifts. wish i had done the same..

  9. Petar
    September 2, 2010 at 9:59 am

    Jerk 60kg, last 70kg.
    WOD 3:57 (125kg)

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