Saturday: Burn it off!!

5
November 28, 2009 · Posted in WOD   · Comments (5)
Thanksgiving Day Warriors!

Thanksgiving Day Warriors!

Above is John Boy ripping apart 50 reps of burpees on Thanksgiving morning.
WOD:
 
45 seconds work 15 seconds rest – 4 rounds of
  • Shoot Throughs
  • Battle Ropes
  • Tire Flips
  • Suicide Sprints
  • Burpees
  • Ring Push-ups / Ring Dips
*** this is a tentative example fo the WOD, depending on how many people show will effect the duration of each round and the amount of movements we do. ***
　　　　

Comments

5 Responses to “Saturday: Burn it off!!”

  1. Johno on November 28th, 2009 3:38 pm

    Deb/Gail…..After our little “pose” running talk/practice today, I went to the school parking lot near my house and tried the techniques that our visitor friend (Was his name Chris???) taught us. I only went for about 10 minutes, but I tried it with my shoes off. As he said, running without shoes makes you run in a manner that is more pose-like (flatter, more on the balls of the foot, less heel strike). I could get something that looked somewhat like it is supposed to look, but I couldn’t nail it. From what I understand, if you do it correctly, the forward momentum totally feels like a controlled fall, and the “pulling” of the legs facilitates the fall. I didn’t quite get that, though I did do the following:
    1) I kind of got the kick back with the legs approximately where they are supposed to be. I still had a hard time keeping the heel in line with the spine.
    2) I got the sense of falling into it. I’d run in place and slightly lean forward until I started actually moving forward.

    I guess I have about 4 months to convince my wife to let me spring for the CrossFit running certification at Ignite.

  2. steve on November 28th, 2009 5:12 pm

    Great job today to everyone who came,… Definatly hard to train after over eatting for two days.. I felt a difference.. amaizing how food really affects how we produce…
    Fun one today though…

    pics are up

  3. Gail on November 28th, 2009 5:38 pm

    john I checked out king of prussia cf website where that guy was from & posted on their webwite a video from bgi jupiter florida which is where I trained! Small world & cf world is even smaller!!!

  4. Johno on November 29th, 2009 6:28 pm

    I was just checking out the Crossfit King of Prussia website, and I thought this WOD was really cool. The idea of a partner workout is interesting (Have we tried that yet?). Here is a copy/paste from their site:

    W.O.D. 11.28.09
    The Beach Assault
    Row to shore-1000M row
    Ascend the cliff-5 rope climbs
    Attack the objective-100 burpees and 100 wall balls (14#/20#)
    Extract the wounded-50 Sumo Deadlift High Pulls (65#/95#) and a 200M Farmers Walk (35/45KB)
    Descend the cliff- 5 rope climbs
    Extraction-1000M row

    *This will be completed in teams of 2. If the number of participants in each class is not even we will determine how many athletes are on each team. One athlete works at a time.

  5. Johno on November 29th, 2009 6:41 pm

    Here is another interesting WOD from CrossFit King of Prussia:

    W.O.D. 11.20.09
    Choose Your Own Adventure:

    First, select from the following:
    A. Row 500M
    B. Run 400M
    C. 100 Double Unders

    If you selected A. then either choose:
    1. Pull-ups (butterfly, kipping, strict, weighted, band or L-pullups)(30 reps)
    2. Sit-ups (GHD, KTE or V-ups) (30 reps)

    If you selected B. then either choose:
    1. Dips (paralette or ring dips) (30 reps)
    2. Push-ups (regular, ring or clapping) (30 reps)

    If you selected C. then either choose:
    1. Walking Lunges (overhead, weighted or Dumbbell)(30 reps)
    2. Air Squats (30 reps)

    Based on the “adventure” you chose above you must complete the next exercise (15 reps).
    A. + 1. = Thrusters (65#/95#)
    A. + 2. = WallBalls (14#/20#)
    B. + 1. = Deadlift (135#/200#)
    B. + 2. = Sumo Deadlift High Pull (65#/95#)
    C. + 1. = Shoulder Press (55#/75#)
    C. + 2. = Push Press (65#/95#)

    You will complete 3 Rounds of your Adventure for time.

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