6 rounds for time of:
Run [[400 meters]]
25 [[Burpees]]

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments.

Compare to 041027.

This is how to perform a [[burpee]] correctly:

The Jump at the end is very important because it ensures that you are fully standing straight up after the [[squat]] at the end of the [[burpee]] movement.

Brand X Scaling Big Dawgs:
As rx’d

The Porch:
6 rounds for time of: Run [[400 meters]]
15 [[Burpees]]
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

The Pack:
4 rounds for time of:
Run [[400 meters]]
15 [[Burpees]]

Puppies:
4 rounds for time of:
Run [[200 meters]]
12 [[Burpees]]

Buttercups:
3 rounds for time of:
Run [[200 meters]]
10 [[Burpees]]

Rest Day

"[[Elizabeth]]"
 

21-15-9 reps of:
[[Clean]] 135 pounds
[[Ring dips]]

Before everyone gets their collective panties in knot, if you cannot do a proper deadlift, your Elizabeth should be hang cleans.  No reason to do a ballistic deadlift if you cannot deadlift correctly.  If your front squat sucks, then you should do a power clean.  Again if you cannot front squat the weight you have chosen well for reps it will not get better under a ballistic load.  Finally if your deadlift stinks and your front squats sucks you should do hang power cleans.  Don’t be stupid.

And for everyone who thinks this has to be done with cleans pulled from the ground and received in a squat I have a video of Greg A. from 2004 doing “Elizabeth” with hang power cleans.  Just pick the kind of clean and note it.  Don’t get all uppity because you think you are doing it “RIGHT”.

“nuff said?

Big Dawgs:
As Rx’d
Women 95#

Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips

Puppies:
21-15-9
Dumbbell cleans
Bar Dips
If you can’t do do bar dips do 1.5X the number bench dips.

Buttercups:
15-12-9
Dumbbell cleans
Bench Dips

Rest Day

Take the rest day to familiarize yourself with www.CrossFix.com if you have not.

Here is a short video on what a [[WIKI]] is.

Here are the main elements:

CrossFix's Main Blog: Here you will find the [[WOD]] as well as the main page linking you to other content from the site (see below for individual content information) This is where the current WOD will be broken down/scaled to an easy to use format for you to follow. Use the comments to post your times and results so that you can compare them when the same [[WOD]] comes up again.

CrossFix User Profile: Currently under construction. This will be a myspace/facebook profile of yourself in the context of CrossFit and Fitness. You will be able to use CrossFix.com much like any other social networking site to build a community of [[CrossFixers]]. You will be able to meet people close to you to work out with and enjoy all the wonderful benefits of CrossFit.

Individual User Blog: (click my account on the left navigaion panel to access)This should be YOUR very own blog/diary/journal of your fitness. In your user blog you should post your daily/weekly thoughts on the individual WOD, your current goals, your success, and sticking points (things you need to work on)

CrossFix Forums: Use these forums to communicate with fellow CrossFit enthusiasts. Here you can ask questions or give help on anyting CrossFit related

CrossFix Wiki: This Wiki is a user ran information database on all things CrossFit. You can go to it for information regarding the [[WOD]], [[Acronyms]], [[exercises]], [[Terminology (Definitions)]]. You can also edit or create new pages for things that you might find useful for other members of CrossFix.

CrossFix Store: Coming soon. The store will have reviews of the best CrossFIXin's (useful equipment for CrossFit) such as Olympic rings, speed jump ropes, and other items for you to review and purchase.

You can use the Create a Post link on the left navigation bar to create pages in each of the elements listed above. You can also just click on the tabs at the top to access them and create the posts in there.