Extra Incentive

Tuesday we’re looking to maximize power output with an incentive laden interval workout.  Beyond the normal reasons for doing as much work as quickly as possible, we’ve also got the prospect of bonus recovery time, as well as penalty burpees.  It will be to your benefit to hold onto the barbell or kettlebell once you get it moving, and transition quickly from one exercise to the next.  This is sprint training for your metcon.

February 8, 2011

Strength: Front Squat 3-3-3-3-3

WOD:
5 Individually Timed Rounds:
13 Push Presses (50kg/35kg)
13 Kettlebell Swings (32kg/24kg)
1 Minute Recovery

*1 minute cap on each round
*Finishing within the cap grants additional recovery time
*1 burpee penalty during recovery time for each rep not completed within the cap

Help defend our title.  Nominate CrossFit Fenway as the Best Health Club in Boston in the Boston Phoenix 2011 Best Poll. Go here and fill in CrossFit Fenway in the text box next to health club (once a day per e-mail address).  Be sure to complete the survey by hitting the submit button, followed by the finished button, entering your name and e-mail address, and then hitting submit, otherwise your nomination won’t count.

Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

  10 comments for “Extra Incentive

  1. Julie D.
    February 8, 2011 at 9:54 am

    FS – 55kg, need to work on getting deeper on these.

    WOD: 25kg push press and 1.25 pood swings, which provided a total of 26 penalty burpees for me (15 of which were from the last round).

  2. rachel
    February 8, 2011 at 11:02 am

    FS – 45kg PR (with new hands and butt thanks to Haley and JT)
    WOD: still treading lightly on shoulder which meant only the bar 15kg and 12kg KB. No burpees.

  3. Sam
    February 8, 2011 at 11:21 am

    Travel WOD: Annie
    Couldnt give you a time, the pool guy moved my phone behind a cactus.

    • Haley
      February 8, 2011 at 3:05 pm

      Love it. And hate you for the fact that you were WODing by a pool. :)

      FS- 80kg
      WOD- 0 burpees, rx

  4. Zander
    February 8, 2011 at 1:24 pm

    Front Squat: 80×3, 90×1
    WOD: 40kg Push Press, 2pood, 0 burpees.

  5. Dan P.
    February 8, 2011 at 2:17 pm

    Front Squat: 100kg
    WOD: 10 Body Weight Dead Lift (75kg)
    10 Air Squats
    20 Box Jumps 24″
    Penalty = Toes to Bar
    Score = 8 TTB

  6. Yosh
    February 8, 2011 at 6:47 pm

    FS: 97kg
    WOD: made it through 2 1/2 rds before having to do burpees. Lost count.

  7. Brian K
    February 8, 2011 at 7:44 pm

    FS: 105kg (pr)
    RX’d w lots of reps that probably should have been no repped as far as push press goes.
    Burpees per round were: 0,0,3,10,17. Things kind of fell apart

  8. Nathan
    February 8, 2011 at 9:22 pm

    FS: 110kg
    WOD: as Rx. Penalties: 0,0,3,16,20

    Did not complete 11 penalty burpees (did them after the WOD). Eric was going to make me row 500m for each missed burpee, but he took pity on me and only made me row an extra 500m.

  9. Cal
    February 8, 2011 at 9:42 pm

    FS: 47kg
    WOD: at 25kg and 16kg 0-0-3-13-20. that got hard REAL fast. 25kg turned out to be way more aggressive than i was expecting.

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