Strength WOD
Front Squats 3-3-3-3-3
Rest 5 Minutes
Met-Con WOD
7 Rounds for Time
3 Push Jerks-155
6 Pull Ups
9 Box Jumps
Post the weight & time to comments.
Don’t forget your weightlifting shoes or wear boots with a hard heel and sole!!
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June 23, 2009: WOD10 comments to June 23, 2009: WOD |
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Well I was last and I reckon from all the comments of “it’s okay to take a day off…” that I looked bad
Hey – thanks for the help on the various events, the coaching, the encouragement. See ya tomorrow!
don’t worry, joe…you did great today! trust me, we’re ALL last at one point or another. for me at least, in crossfit, finshing first (or last) isn’t the point…it’s all about getting the most intense workout relative to you and your current level of fitness.
as for encouraging you to take it easy during your first week or two…those of us who’ve been doing this for a while have seen people come in, burn themselves out too quickly, and disappear. these workouts are so incredibly intense that stewart (NOT speaking for him…but…) i’m sure just wants to ensure that you don’t hurt yourself…or get discouraged and decide not to come back.
Joe, Jason is right – I still come in last – and I’m a trainer….!!!!
Everybody has their Achilles Heel. Some of us (me) have more than one!!
that being said, I’m having dinner with Newt Gingrich tomorrow. YES, I am bragging!!! WOO HOO!!!
Hey Andrea I couldn’t pass this up I think everybody has two Achilles heels to be exact.
Day two of crossfit at 6,000 feet. It is amazing what a difference it can make. The METCON was hard just because I was trying to catch my breath. I miss the CFR morning crew it is hard to push through with out the other athletes there to push you.
Joe, normally I scale the new athletes back in rounds and reps for at least 30 to 60 days so they can get a feel for what we are doing. You haven’t scaled back in reps or rounds (some things haven’t changed in 20 years) so you are doing an excellent job. I know you have that Ranger/SF in you but you need to give yourself a break. No rhabdo on my watch!
Hey Tall Mike it’s good to hear from you even if we can’t see you. Man we miss you in the morning class. BTW, I think General Cardon is going to be one of the new fire breathers! He was crushing the front squats this morning. Jason was standing there with his mouth opened in disbelief (ha,ha,ha). Thanks for correcting Andrea on the Achilles heel thing. Keep training Mike.
Greetings from hot and humid Illinois.
Rea and I are taking our leave as an opportunity to start working out together again. She is a little dismayed at her fitness level, but, I keep reminding her that most women would still be using childbirth as an excuse to not workout. We did our first “CrossFit” (it’s in quotes for a reason) WOD together last night. We did 8 reps of run 1 min/ walk 1 min. After a 10 min break, I eased Rea back into the Crossfit routine with the warmup and then a mini-METCON of AMRAP in 5 min of: 5 kettlebell presses (R+L), 10 kettlebell upright rows, and 15 squats. I used a 1 pood kb for the presses and a 28kg kb for the rows and Rea used a 10 pound kb for the presses and a 1 pood kb for the Reas (we had to scale that down on her second round). I only eeked out 5 full rounds… my excuse is that I was coaching at the same time.
Headed over to the YMCA today and was pleased to discover bumper plates and two lifting platforms. Knocked out today’s WOD.
Results: M/35/223/5′9″ @ 1600
Front Squats: 175-195-205-215-225
-Didn’t have time for the mini-METCON at the end so polished it off with some singles of power cleans: 135-185-205-225. Could’ve gone heavier on both the Front Squats and Cleans, but, after a week off dealing with movers and driving for two days, I didn’t want to over do it.
Hope everybody is doing well.
Cheers!
DOC
Stewart,
I had to leave because I couldn’t compete with BG Cardon. I couldn’t take the competition. Looks like my training will all be at altitude for the next three years or so. Did find a gym that was not completely against crossfit on post. They had bumper plates and plyo boxes. NO GHD machine though. Anyhow will drop a line from time to time from across the way. Thanks again for all of the great coaching.
I miss you all! So sorry I couldn’t see most of you off. Stewart, looks like new names on here. Cant wait to see old friends and meet the new ones who are crazy enough to keep coming back..;o) On that note, I’ll be back soon!!!!
FS -75-95-105-115-120