Monday
Apr052010
4/6/10 WOD
Monday, April 5, 2010 at 8:59PM | by Crossfit Collective Warm-up: 1600m run
Then for time:
50 Box jump (24/20 inch box)
30 Pull-ups
50 Kettlebell swings, 1.5/1 pood
30 Overhead walking Lunge steps (45/25)
50 Knees to elbows
30 Power Cleans (75/45)
50 Wall ball shots (20/15)
30 Deadlifts (135/95)
50 Double unders
30 Burpees
Keep the warm-up a warm-up. Stretch. Then kill it.
Reader Comments (6)
8:00 a.m: 45 minute run at a moderate pace, distance unknown
1:00 p.m: Workout of the day RX'd 28:58
In the middle of the box jumps while the clock was still running I stopped to introduce myself to a potential client and her family. Kids were attracted to the rings and boxes right away!!! Love it. Got back to jumping asap to make up for lost time.
4:00 p.m. Tire flipping, throwing, jumping and some keg presses
Got my 1st Muscle-Up today!!!
WOD as rx'd
Time-40:33
Then:
5 minute intermission to collect myself
Then:
5 rounds of
10x SDHP @95# + 10x Floor Press@95#
Time-8:30
Weak spots are still the pull ups and KTE. I believe it is from the dead weight i'm carrying.
I was a witness to MJ's first muscle -up! It was awesome (and inspiring) to see him accomplish his goal. And, of course, the over achiever he his...one wasn't good enough, he kept trying for a second. It's his determination and encouragement that helps me to keep hitting new PR's of my own!
A day late...but I had to commit to this brute of a WOD, after all I prescribed it to everyone else. That being said, those who already did this were running through my mind the whole time. Anaerobic consciousness is something I've come to know well, and can maintain calmness in, but when the mind starts to go, the real battle begins. Thanks to all who willingly commit to pushing their own boundaries of fitness and wellness. Today, you were in front and I was following you. This was one of the hardest workouts I've done. On a given day, a given task, in a given moment we step up!
Warm-up: 2 mile run
WOD as Rx'd: 30:10
I'm a day behind as well, JW...
Warm up: Muscle up progression...slowly, but surely
WOD: As prescribed
30 Pull ups: all me, no band...yee haw!
50 Knees to Elbows...I believe some of the skin from my hands is still on that bar
30 Power Cleans...MJ up'd the ante to 53 #
30 DL's...MJ up'd it again to 103 #
Time: 1 hour 2 minutes
Honestly, I was just happy to make it through this beast of a WOD. It included some of my strengths and my weaknesses...ahh, the art of the double under! Great challenge, JW...Great coaching, MJ