Tabata interval the following movements for 8 rounds each:
Wall Ball, 20/14
Box Jumps, 20"
Kettlebell Swings, 1.5p/1p
Post total reps for each movement and total reps to comments.
Medicine Ball Throwing
Rotational: 10x each side, x2
Stepping In: 10x each side, x2
George and Chris work on their synchronized jump rope routine
For those of you who can't make the AM sessions this week, heres your CrossFit At Home
8 Lunges Each Leg
Samson Stretch, :15 each
:30 Lateral Plank Each Side
5 Gillies, Each Side
10-15 Minutes Handstand Practice. What did you learn the first time? Spend today's session on a specific aspect of the movement.
Use mapmyrun.com to mark off a 400m path. Perform 4 Attempts of a ~400m Run, rest as needed.
Do something different. Jog/Bike to a part of town you're not familiar with, try to do some cartwheels, bear crawls, find something to climb.. just create a new experience!
I’m a little behind here, so I did the squat/push-up one this morning. 9:58.
Also did 10 min or so of kick-up practice. I’m doing a lot better at not slamming into the wall on the way up–a couple times I was able to hover an inch or so from the wall on my own. Getting down still totally lacks grace, but I’m working on it.
Yowza, what a way to start the day.WB=72 (10#) Thanks for the tip StephBJ=58 gotta work on a softer landingBurpees=33KB Swings 1 pood=46
Wish I could do 7am more often.
wb(14#) 56bjumps 61burpees 32kb(1p) 52
overall i was pretty happy with this. for the first time i was able to bounce of the box (instead of step down) and i think it helped. could have prob pushed for 1 more burpee on a few rounds but stuck w/ just 4 each round. kb swings are my nightmare as it is, so being last, they were NOT fun!
i’m getting used to this AM workout stuff!
Matt R. says
Catching up from yesterday’s WOD (same as today’s for the lucky few who got it early).
WB: 74 (#14)BJ: 61BP: 39KB: 51 (Can’t remember the weight; def hated this movement).
I wish I had the drive to workout like this every morning.
WallBall: 52Box Jumps: 56 (stepping down, still scared)Burpees: 371.5 pood swings: 53
Total of 198
I am jealous/sorry for everyone working out at 6/7 am.
Maybe someday I will move and be close enough to the gym to make this work, but for now I am looking forward to the sprint work tonight. Think I might make these hill sprints as that is different and sprints.
anyone still using beyond the whiteboard?I paid the fee.
Would anyone have a clue how to punch this workout in, I miss when whoever used to do it.
WUerg 300m increasing speed by 10 sec every 300m
ergstarting at 2.30 finishing at 2.00. increase speed every 250m. keep stroke rate below 20. avg was 14.
2 rnds8 dislocates10 push ups45sec plank
PRESS 5×5(45×5, 65×5, 95×5)115, 135, 145, 155
Cool Downhad to bolt home, think i could have gone a little heavier.
Gabrus, it used to be me entering the BTW workouts, but everyone stopped using it or creating their own one off workouts, so i stopped entering them. 🙁
Steph W says
A “gillie” is the stretch we do, where you stand (usually strength stance) and put your butt back and arms out. You should feel the stretch in your legs.
I’m so psyched there’s so much focus on handstands these days…had to skip practice today b/c time was short but did the rest of the warmup and 4×400:1:471:461:531:52About 3 mins rest between attempts 1/2/3, and then 5 mins before the 4th. When I was in running shape I was doing these in 1:42, so now I know where I stand…
Woke up at 5:30 with the full intention on making the 6am class. Exhaustion sent me back to bed.
After work, Chris and I went out for some hill repeats of 5x200m. Didn’t time any of them. I just focused on not passing out so as to avoid rolling back down the hill into oncoming traffic. Clearly I’m not a sprinter.
Ran Uphill sprints with Malc and Laurel.We estimated the hill to be maybe 180m with about a 35 degree incline. In other words, kinda short and very steep.
1. :31 w/shoes2. :29 barefoot3. :30 barefoot4. :31 barefoot
This made all of us very nauseous. very very potent workout.
The hill was mean. Definitely made me nauseous. Times were 29, 29, 31, 32. Awful. No fun. Everyone should do it.
Looks like us Up-Hillers did about the same workout. We ran 24th street between 6th and 7th ave, just north of Greenwood Cemetery. If I’m reading the map and elevation chart right we did just about 200m, with a 20m incline from start to finish. No timing, we just ran AHAP. Yummy.
Acc Work: Chicken, veggies, and greens in coconut curry with sweet potato. Double yummy.
~180m hill runs with David and Malcolm: :31, :32, :33, :35 – next time we’ll make it a party.
For the first one it took a minute or two to hit me, then suddenly felt nauseated and my legs were quivery. It was like that for the rest of them too – at first I’d think, phew, that was miserable but I’m just panting and my legs are tired, then I’d start feeling a bit woozy, then had to battle not to throw up.
It is the craziest feeling to be thinking, “go go, run, faster, get away from the crazy bull behind you, escape from the collapsing building, faster, faster” and then to feel yourself steadily slowing anyway. Similar to gassing on push-ups and finding yourself lying belly down, face in the floor, unable to push yourself up.
I did hills too! 5x 321 meters (didn’t know the distance when I ran it, just picked a hill).
I also didn’t time myself as I didn’t have a chronometer. But my happy progress is that I used to have chronic pain in my right heel and now I have none! I credit my new running technique which is unstoppable.
I’m flying in Friday night. Hope to see ya’s all Saturday.
Matt U. says
I lost the sheet with my WOD breakdown, but my total was 191, with similar breakdowns to Gabrus — fewer burpees, though, as I think I had only 25 of those.
Wallball was done w/ 20# on the low target, KBs were done with 1.25 pood until my back quit in the fifth round and I finished with 11 pood.