Friday, March 27, 2009

Friday, March 27, 2009

This video is an MPH favorite. Tara Nott is 5’1″ tall and weighs 105 pounds. She competed in the 48-kilogram (105.6 pounds) weight class. In 2000, she won the gold medal at the Sydney Olympics. Her gold medal lifts (complete with red, white and blue mouth guard), as shown below, were:

  • Snatch: 82.5 kilograms (181.5 pounds)
  • Clean and jerk: 102.5 kilograms (225.5 pounds)

Weightlifting produces strength and power (not size). Look forward to continued emphasis on these two lifts–in multiple iterations.
[youtube=http://www.youtube.com/watch?v=tURLmEw-070]
In other news, Mike S. is finally getting a named workout, with three things he’s really good at. Mike is a stud, as any cursory review of times and scores would show. Congratulations, Mike.

–Melody and John

Mike
six rounds for time:
400m run
15x burpee + burpee debt

+ pull-up debt

  • for every 400m run over 1:35/1:50, add 5x burpees to the round and 5x pull-ups to debt
  • for every 400m run over 1:45/2:00, add 10x burpees to the round and 10x pull-ups to debt
  • for every 400m run over 1:55/2:10, add 15x burpees to the round and 15x pull-ups to debt

Burpee debts will be paid immediately within each round. Any pull-up debt will be completed after the completion of all six rounds of running and burpees, so as not to preclude intensity. The clock does not stop until your pull-up debt is completed.

This workout is scored by the time, and burpee and pull-up debts.

4 Comments

  1. coach | March 26, 2009 at 10:42 pm
     

    Team,

    If you have a stopwatch, please bring it with you.

    Reply
  2. coach | March 27, 2009 at 7:57 am
     

    –Scores–
    Tamra F.: 27:01 (2:00, 2:10, 2:20; sub: 500m row; 5 rounds)
    Kris C.: 38:10, 25/50 (2:00, 2:10, 2:20; sub: 500m row, 2x bodyrow; 5 rounds)
    Tod C.: 23:22
    Borja G.: 23:02
    Ted K.: 20:26
    David O.: dnf
    Rebekka E.: 25:23
    Mayra C.: 17:05 (2:15, 2:25, 2:35; 4 rounds)
    Neil A.: 25:43, 10/10
    Charlotte H.: 47:16, 30/60 (2:15, 2:25, 2:35; 4 rounds)
    John S.: 15:15 (2:00, 2:10, 2:20; 4 rounds)
    Roselena R.: 44:14, 25/25 (2:15, 2:25, 2:35; sub: jump/kip pull-up; 4 rounds)
    Sakar P.: 28:57 (2:00, 2:10, 2:20; 4 rounds)
    Cari D.: 25:04 (2:00, 2:10, 2:20; 5 rounds)
    Jen M. 24:06 (2:00, 2:10, 2:20; 5 rounds)
    Melody: 20:07
    David C.: 46:36, 30/30 (2:00, 2:10, 2:20; sub: jump/kip pull-up; 4 rounds)
    Matt W.: 40:00, 25/25

    Reply
  3. demonbowler | March 28, 2009 at 3:31 pm
     

    I really appreciated the video. 10 months ago I wouldn’t have seen the beauty or inspiration in it. Thanks very much,

    Ted

    Reply
  4. mikeheartsoverheadsquat | March 31, 2009 at 8:31 am
     

    Coach, thank you for this. I was out of town when you posted it, but I do plan on doing this workout in the near future.

    Reply

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