100 Day Burpee Challenge – Half Way There!

CrossFit Victoria BC - 100 Day Burpee challenge
Chris doing burpees on vacay. Are you jealous???

The 100 Day Burpee challenge began on Dec. 1, 2009 with 60 participants.  We are now half way through the challenge with 22 people still remaining.  Actually, we’re half way through the 100 days, not half way through the challenge!  In saying that, I’m referring to those of you still in the running.  The fact is, you have yet to complete 3,724 more burpees!

In a challenge like this, you have to make sure that you really listen to your body.  If you’re noticing any discomfort in your shoulders, pecs, elbows or wrists, you may want to think twice about continuing the challenge.  Pushing through to the end is simply not worth developing an injury over.  We encourage you to drop out of the challenge if you are injured. Please take care of yourself!  This challenge is meant to be both a physical and  a mental one.   Can you stick with something for 100 days?  Maybe so.  However, sticking with it is NOT meant to cause you discomfort or injuries.

At CrossFit Zone we strive to be mindful of our clients’ health.  Because of your inspiring dedication, we know that if we post workouts and challenges, you’ll likely do them regardless of how your body feels.  We’re bringing this issue to your attention because we want you to keep your health in mind!  In programming the regular WODs, we take responsibility for all our members.  Therefore, we’re  careful to program correctly and safely.  As CrossFit Zone guides you in your quest for fitness, we want to minimize your risk of injury via thoughtful planning and exercise variation.

If perhaps you are developing an injury and decide to drop out, take heart!  Just because you did not complete the Burpee Challenge does not mean that you have failed.  Many people don’t even have the courage to begin a challenge like that.  Congrats on all your hard work!!!

Please post to the Comments any thoughts on your progress in the challenge thus far, and let us know if any of you are experiencing repetitive use injuries.  We want to hear from you!

Today’s Workout:

Check out the renegade row , it’s fun.  Unlike the shirtless dude in the video, we will be counting every time you perform the rowing motion with one arm – pushup, pull one db up, that’s one rep.  Pushup again, pull the other arm up, that’s one rep.

Buy-in: Power Snatch Technique

WOD:  “Street Fight”

For Time:

· Run 800m
· 20 Power Snatches (65/95)
· 20 Renegade Rows (30/40)
· Run 500m
· 16 Power Snatches
· 16 Renegade Rows
· Run 400m
· 12 Power Snatches
· 12 Renegade Rows
· Run 500m
· 8 Power snatches
· 8 Renegade Rows
· Run 800m

Zone 3: Scale row to 25/35, snatches to 45/65

Zone 2: Scale row to ability, snatches to 35/55

Zone 1: Scale rows to no weight (lift hand), scale run distance and snatches as needed

Cash-out: Stretch

Running WOD

8K recovery run

Please post in the comments when and where you are doing your run if you would like people to join you!

100 Day Burpee Challenge:

Burpees today: 51

Buy-in: 1326


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