12.1

AMRAP Each of the follwing couplets for 5 miuntes with 2 miuntes rest between

10 Max Effort Pulls on Rower
10 Toes to Bar
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5 KB Swing 70/53
10 Mid-Thigh Box Jumps
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10 KB Sumo Deadlift High Pulls 70/53
10 Ab-Mat Sit Ups
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10 Max Effort Pulls on Rower
5 Burpee Pull Ups

or do WOD 12.1


7 Minutes Max Burpees!  Low skill/pure work capacity test.  Brutal and boring, but this will definitely show who has gas in the tank.  It is similar in nature to the 2k Row, except bigger in not better when it comes to the regular ol' up-downs.

Simple rules.  Touch your chest and hips to the floor, jump and touch both hands to a target that is 6 inches higher than you can reach when standing. 

Watch the video demonstration and read the description here.

If you can't make Saturday, warmup with the class, grab a judge and 3-2-1-go.  Please record your scores with first and last names neatly on the back wall by the PVC pipes.

Also, I recieved the following request from the CF Journal for stories.  Let me know if you have anyone or anything special in mind.  We can make them famous for a day.
Is there an up and coming firebreather at your gym? Let me know about it. Is there a great special interest story at your gym—grandmother doing the Open? A recently returned veteran? Someone who is overcoming a handicap? Let me know. If you have video of an Open workout that you think would be of interest to the NorCal CrossFit community, or maybe a video of a 2 minute Fran, please send it to me. A group of local affiliates gathering to do the workouts? Take some HD photos and send them to me with a little recap (I will give you photo credit). Basically, if you think something is of interest, please let me know.

Comments

[brother mike]

Low skill, pure work capacity . . . I love this wod.

[brother mike]

Oh, someone has put up 140 burpees on the leaderboard. That is pretty impressive, but I think Josh can beat it (he did 100 in about 4:30 back in October).

[brother mike]

One more thing- just because it's burpees doesn't mean it's a no brainer. Burpees to an unachored (swinging) gymnastic ring are harder than burpees to a fixed target. Burpees to a pull up bar are easier than burpees to a piece of tape on the wall, etc.

[Scott]

Not sure who Katie Hogan is, but if I do a burpee every 5 seconds, I get 84 for 7 minutes. Every 4 seconds, I get 105. So to beat 91 I have to maintain a slightly better then 5 second speed.

Mike: thanks for the pointer about touching moving objects. solid bar makes sense to me.

[Chris]

Officially registered! Sorry guys, one of the spots will now be taken! Especially since WOD 12.1 is totally in my wheelhouse! 100 bucks for anyone who beats stonier at this one. Angela, I promise I will pay this time!

[Pete H]

Josh, you HAVE to throw this one so Lene owes us all a hundred bucks.

[Josh]

I'm definitely willing to negitiate.

[Josh]

And by negitiate, I definitely mean negotiate.
6" might not sound like much, but for seven minutes?! We're going to be walking funny for a week.

[Scott]

Josh: funny.

Chris: can you beat Katie Hogan?

[Monica]

Does anyone want to do 12.1 with me tonight at either the 5:30 or 6:30 class time? I kinda want to get this one over with . . .

[brother mike]

Josh, just so you know, the video on the WOD movement standards says its okay if you are more than six inches.

[brother mike]

New leader on the games leader board:

Travis Page 154 burpees.

[Scott]

DREW MCKENZIE. 158. Profile says he's 5'3", 138 lbs.

http://games.crossfit.com/athlete/42521

[Scott]

Says he does Fran in 2:45. I'm not sure if I should be liking this or not. Dang. Am I reading this correctly?

[Jessica]

FYI I saw two pretty amazing girls rock out 93 and 103 for their max number burpees in 7 minutes... I'm just sayin' we got our own firebreathers right here in our own gym to compete against!