Friday 141114

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WOD

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The Bergeron Beep Test

Every minute on the minute for as long as possible complete:

7 Thrusters, 75#/55#

7 Pull-ups

7 Burpees

Compare to 8/17/14

Remember this one?! Here is some advice on approach from CrossFit Inferno we posted last time:

Once you fail your first minute, then drop all the reps to 5 of everything.  We are shooting for 15 rounds.  Those of you that use bands for pull-ups, do jumping pull-ups so that you aren’t wasting time on getting set up in the bands.  Shoot for 15 sec rest on each minute.

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That look you get 5 minutes into an EMOM when you’ve decided to wear a weight vest.

This is the last WOD of the program. The Bergeron Beep Test was also the first WOD of the program. Today we get to test your motor. And your will. On August 17th many of you did this WOD. Look at the number and see how far you got. See what you did on that day. Then beat it.

This is a benchmark from the brain of Ben Bergeron at CrossFit New England. Here’s the write-up from Ben that we posted last time:

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.  In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  

This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of “Whatcha-got?”  So… lets see whatcha-got. 

By the way…Spealler got 17 rounds + 16 reps.

This is as much mental as it is physical. Make yourself go!