WOD:
100 air squats (as)
10 Bar facing burpee (bfb) (6" height)
10 Lateral bar jump (lbj) (6" height)
80 as
9 bfb
20 lbj
60 as
8 bfb
30 lbj
50 as
7 bfb
40 lbj
40 as
6 bfb
50lbj
30 as
5 bfb
60 lbj
20 as
4 bfb
70 lbj
15 as
3 bfb
80 lbj
10 as
2 bfb
90 lbj
5 as
1 bfb
100 lbj
*NOTES: BFB - Put something like 25s on a bar, do a burpee, jump over the bar, turn around, that is 1
Lateral bar jump - Jump over the bar sideways... each time you pass over the bar is a rep
CrossFit Games Open - First workout
Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
*NOTE: Yes, that is it... Burpees...for 7 minutes...yup. Also, make sure to note that you need a target that is 6 inches above your max reach and need to touch it with both hands. I will be doing this up agaisnt a wall (without hitting my head, I hope)
WOD
2 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Double Unders
I had a long week at work and an especially long Friday so I made up a workout that could incorporate things I need to work on.
Brady and I started our CrossFit 101 class at a local CrossFit gym. It is 1 hour, 10 classes, Tuesdays and Thursdays through the month of January. I will post what we do on here and also my thoughts about it. Feel free to follow along, but it may be too easy if you are already crossfitting regularly... expect that I will post 1-2 extra workouts beyond these each week and perhaps Joe will be posting as well.
Warmup:
Row (no specified distance)
Jumping jacks & Seal jacks (which are jumping jacks except your arms are chest level, go out wide, then clap, like a seal)
Dynamic Stretching (leg swings and arm circles)
Something else I can't remember
Skills:
Row technique
Sit Up technique with abmat
Push up technique
Squat technique
WOD:
Row 500m
-then-
15-12-9
Air Squat, Push Up, Sit Up
Thoughts:
I like their format. I looked at their other WODs and it basically goes, warmup (w/u), lift heavy, skill work, short WOD, stretch. I think this fits well into what will truly make you improve and what we as a group have been slowly realizing over this past year or so. You need to take some time to get stronger and work on skills in order to truly improve. Also, just coming in and doing long ass-kicking WODs isn't entirely useful and isn't getting us towards our goals, even though it makes us feel we are "getting our money's worth" because we are dead.
The technique practice was short but very good. For the first time in my lift I learned how to squat and it felt good. I have work to do across the board but I am closer than I thought.
Begin running with a running clock going that will alarm each minute. On each minute perform either Mary Catherines (10 each leg) or 10 pushups. Do the Mary Catherines on the odd minutes and the push ups on the even minutes. When the alarm goes off each minute, stop and do the exercise, then begin running again. Keep running until you reach the goal distance, or until you get "vortexed" which is when can't finish the exercise before the minute is up. Don't let this happen!
The score of the workout is the time it takes you to complete the set distance, or the distance you get before you get vortexed.
Deadlift - 3x5
75 pull ups
150 push ups
225 squats
Partition out the same way as you would if you were doing the Murph benchmark meaning however you want to. I know we do a lot of these, but I really want to be able to work up to doing the full Murph in the next few weeks/months. Added in the deadlift because I haven't done any heavy lifts in a very long time.
-JQ
WOD (stolen from CrossFit Football):
Sprint:
2 x 40 yd sprint (15s rest b/w)
30s rest
2 x 60 yd sprint (15s rest b/w)
30s rest
2 x 80 yd spring (15s rest b/w)
30s rest
2 x 100 yd sprint (15s rest b/w)
30s rest
2 x 80 yd sprint (15s rest b/w)
30s rest
2 x 60 yd sprint (15s rest b/w)
30s rest
2 x 40 yd sprint (15s rest b/w)
-then-
100 yd burpee broad jump
Sprint 100
Don't worry about timing anything or counting or whatever, just go max effort and kick your own ass!
WOD: (straight from littleton)
AMRAP in 15
1 Burpee
1 Box Jump (24/20″)
1 Pull Up
Progress by 2 reps each round.ie round 2 would be 3,3,3 (all movements must be unbroken)
When you fail a couple times in doing something unbroken, start over at 1,1,1 and work your way up...there is no sense in trying to get 9 pull ups in a row for the last 10 min of this workout!
Notes:
- Just keep going up in reps each round using only odd numbers. Rd 1: 1, Rd 2: 3, Rd 3: 5, Rd 4: 7
- Unbroken means unbroken...if you stop doing the movement you have to start that movement over....i.e. If you are on rd 4 (7 reps) and you do 6 burpees then take a break, you have failed and must start burpees again and do 7 reps before moving on. I realize most of us will fail on pull ups so if/when that happens, try it a couple times, then start over at 1 instead of wasting time and not getting a good workout.
I feel like we havn't AMRAP'd in a while and this one looks deceivingly tough.
For time. Do 4-6 rounds
400m run
30 burpees
10 pushups
20 air squats
30 situps
So these are WODs I've been getting through the Super Spartan race to get me in shape for that. Most of the workouts are pretty ridiculous and typically are longer because that race is like 8mi. I'm going to be doing more stuff like this to get me ready for the tough mudder and also the super spartan.
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