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.

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

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. 

1 tabata round of Bottom to bottom squats
1mi run

Bottom to bottom squats are relatively self explanatory.  Start at the bottom of the squat, go up and immediately back down, that is 1rep.  The kicker is that during the 10sec "rest" you are in the bottom of the squat.  Try to stay in the squat position at the bottom, and not "rest" on your calves.  If outside, clock for 1mi starts immediately after last squat.  If on treadmill, start clock when treadmill turns on

20min AMRAP
5 pull-ups
10 push-ups
15 squats

After I got done with this one, some guy in the locker room said that it was a sick amount of pull ups and push ups and he was convinced I was training for the military.  Awesome.  

SWOD:
3x5 Push Press


DWOD:
run 400m
-then
4 rounds:
30 second plank
30 second side plank
30 second other side plank
30 second superman
30 squats
-then
run 400m

If you can't hold for the 30s, take a rest, then continue until you reach the 30s before moving onto the next movement.

Love that the squats are your "rest" for your core.

WOD
20 Burpee box jumps (24")
-then
5 rounds:
10 push ups
20 squats
-then
20 Burpee box jumps (24")

Change of plans, needed a quick home workout

WOD:
21-18-15-12-9-6-3

Jump squat tuck
Sit Ups
Plyo Push Ups
Sprint 50 yds (only do 1 50yd sprint after each round, not 21-18-15... sprints)

Jump Squat Tuck: (squat, explode up into a jump and tuck your knees into your chest at the top of the jump)
Plyo Push Up: Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa.

I will be doing this outdoors.  This is basically a jacked up version of a workout I saw months ago.

Article of the day: Is a diet high in Protein bad for your kidneys?   (spoiler alert... it's not)

5 rounds:
Sprint 200
20 lunges
20 squats
20 situps

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