I haven't worked out in a week because of a big project at work and other things complicating my life, so tonight's WOD was looking good as I really like clean and jerks.

The WOD I thought I was going to do:
Do 1 clean and jerk every minute for 30 minutes.
Use 70 to 80% of max if you can

However, Tim, in his devious way, changed the WOD. Those who did Saturday's workout, got to do the clean and jerks. Those who didn't got to do what's called the "Air Force Workout." Why it's called that is anyone's guess, but it has nothing to do with the Air Force as far as I'm concerned. I took one look at it and knew I was in trouble.

The "Air Force Workout"
This was one of the workouts from the Mid West Sectionals. Everyone seems to be trying it so why not.

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

So, my experience went something like this. I went with 75lbs, not 95 which would have killed me.

Minute 1
4 burpees
Thrusters

Minute 2
4 burpees
More thrusters

Minute 3
4 burpees
Finish thrusters
Begin sumo deadlift high pulls

Minute 4
4 burpees
Sumo deadlift high pulls

Minute 5
4 burpees
Sumo deadlift high pulls

Minute 6
4 burpees
Finish sumo deadlift high pulls

Minute 7
4 burpees
Begin push jerks
The burpees are really beginning to get to me.

Minute 8
4 burpees
More push jerks

Minute 9
4 burpees
More push jerks

Minute 10
4 burpees
Finish push jerks
Begin overhead squats

Minute 11
4 burpees
More overhead squats
The burpees are now taking longer to do.

Minute 12
4 burpees
More overhead squats
I'm having a hard time with the overhead squats.

Minute 13
4 burpees
4 burpees
Finish overhead squats. Finally!
Now on to front squats.

Minute 14 to finish
Finish front squats.

Total time:
16:44
That's a total of 60 burpees and 100 reps of weight lifting.

That was one bad ( and I mean bad in the sens of BAD) workout. I'll be sore for the rest of the week guaranteed.

CrossFit Air Force Workout

CrossFit Burpee

CrossFit Thruster (LaLanne Fitness)

CrossFit Sumo Deadlift High Pull

CrossFit Push Jerk (LaLanne Fitness)

CrossFit Overhead Squat with Mark Rippetoe

CrossFit Front Squat Good vs. Bad