Introducing "Brat"

18-Jan-07, 03:56 PM

Well I promised Brat, my fellow moderator, that I would create and name a CrossFit-type of WOD (workout of the day) after her for her birthday. I've been tardy but here is what it is, . . . . introducing "Brat":

For time, 7 rounds of the following:

DB swings x 7, then burpees x 7.

DB swings

Go to this link http://www.crossfit.com/cf-info/excercise.html and select kettlebell swings for an example except use a DB instead. Pick a weight that is approximately 25% of your BW, or less if needed to play it safe. If you are super-strong, don't use a higher DB weight, just do the burpees faster.

Burpees

Go to the same link and select burpees for an example of how to perform a burpee.

Can anyone figure out where the 7x7 came from?

Happy Birthday, again, Brat. Don't you wish you were 25?

So let's all have a belated celebration with Brat by doing this WOD sometime in the next month. I don't know about you, but I will be staying away from "Brat" for a while.

How long should this take? Good question. My guess: I have absolutely no idea. These things always look a lot easier when you are sitting on your butt in front of a computer, I'm guessing 15-20 minutes although there is probably one animal here whose username begins with a "g" who will probably do it in between 10-15 minutes.

**gymgirl** · 18-Jan-07, 04:32 PM

lol pierini! what a great WOD! I can't wait to give "Brat" a try!

hehe.

She looks like she will beat the crap out of anyone who messes with her, fitting don't ya say?!

Three cheers for Brat, the WOD and our lovley cyber friend as pierini would say!

oh and my guess for 7x7 came from 7x7=49 which = brat's age (even though she looks like a 25 year old judging by those pics of hers)!

**.V.** · 18-Jan-07, 04:49 PM

I'm taking an off day today. Tomorrow is a heavier day in the gym.

That means I'll have to do brat the next day at work.

Just got to remember to take a 50lb dumbell to work with me. Don't have a 49 pounder. Besides, our brat is better than any two 25 year olds, so I'll use 50 in honor of her.

I hope I don't throw my back out.

Those are "real" burpees with the pushup right?

tim_mcf · 18-Jan-07, 04:58 PM

I wish I had seen this earlier, I would have done it today. Tomorrow is a strength day, so I'll try it on Saturday instead.

CF-OC_gal · 18-Jan-07, 05:08 PM

ROTFLMAO

It's a dandy...PERFECT!

I have no idea as to the 7x7x7 but I do know that 5 and 8 have been constants that have repeated in my life and important dates.

Would it be narcissistic of me to do "myself"?

Now I'll go down in the annals of crossfit training !

CF-OC_gal · 18-Jan-07, 05:10 PM

Quote:

Originally Posted by tim_mcf

I wish I had seen this earlier, I would have done it today. Tomorrow is a strength day, so I'll try it on Saturday instead.

It? You mean Her!

You would have done Brat today.

OK enough silliness. Thanks for the gift pierini. I'm truly honoured.

tim_mcf · 18-Jan-07, 06:35 PM

Excuse me, I meant "her".

**minime** · 19-Jan-07, 09:48 AM

ooh I like the look of "brat" I may do her this weekend if I get a chance! thats 49 burpees though... noooooo

tim_mcf · 20-Jan-07, 05:25 PM

Well, I guess I'm the first...9:35. I used my adjustable kettlebell for the swings.

Just a bit of advice for whoever tries this - it's better to rest at the midpoint of the round than at the end. In other words, rest before the burpees, not after. I sat down for 10 breaths at that point, and it helped.

Quote:

oh and my guess for 7x7 came from 7x7=49 which = brat's age (even though she looks like a 25 year old judging by those pics of hers)!

Well, it seems to me that 7x7x7=343 so I'm guessing Brat is 343 years old.

20-Jan-07, 05:30 PM

Wow, that's really good Tim. How did it feel. Thanks for the pacing pointer. "One" of these days, I'll put it to use.

tim_mcf · 20-Jan-07, 10:18 PM

It was tough. The shortness of each round means you push hard through the entire thing. I felt light-headed for about 20 minutes afterward. A lot like the "No Excuses" workout, or a "Fran" (but not quite that bad). I wonder what a 21-15-9 setup would feel like?

**.V.** · 21-Jan-07, 10:43 AM

I didn't get to do it yesterday. Crazy busy at work. I did get to lift a 360+lb man though...does that count?

**LiftGirl** · 22-Jan-07, 03:59 PM

Quote:

Originally Posted by a_welch503

I didn't get to do it yesterday. Crazy busy at work. I did get to lift a 360+lb man though...does that count?

It may not be "the Brat", but it surely counts for something!

judo · 22-Jan-07, 08:57 PM

great workout. the burpees really got to me.

7' 04"

31-Jan-07, 10:53 AM

I did "Brat" today at around 6:30 a.m. in the morning. Did as prescribed using a 45 lb. dumbell. My time was 6:48. Tough!

Calling out everyone else to step up to the plate. You know who you are, but a couple may not know that I am talking to them. They are: seraph and Sn0wboarder.