For time:
Run 400, 21 box jumps, 21 kb swings (men - 1.5 pood / women - 1 pood), 21 wall balls (men - 20# / women - 14#)
Run 400, 18 box jumps, 18 kb swings, 18 wall balls
Run 400, 15 box jumps, 15 kb swings, 15 wall balls
Run 400, 12 box jumps, 12 kb swings, 12 wall balls
Run 400, 9 box jumps, 9 kb swings, 9 wall balls
This one takes a while so we will need to get started on time.
Box jumps: http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv
Kettlebell swings: http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv
Wall balls: http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv
For your warm up, please row 500 instead of running the usual 400. If we have time, we will cover some basics on the GHD.
12 comments:
1. Who's the cute guy in the pic?
2. I can hardly (cough) wait for Wed WOD!
3. Someone please tell me I look leaner!!!!! The scale isn't going down and the body fat isn't either but I "think" I look leaner...hmmm.
Jenn - you look leaner!!
That dude is Greg Amundson - one of the original CrossFit fire breathers.
Thanks Don! We'll see what the hubby thinks in 8 days...not that he'll really care tho!!! ;)
I know exactly what you mean Jenn. My weight started going down now it's back up, but I think I have gotten leaner and stronger. At least that's what I keep telling myself. I rarely eat junk food, don't drink sodas or coffee, and I don't smoke. Am I doing something wrong?
ditto. I feel fatter and heavier and I need to get rid of the tire. I hate it. I cant make it tomorrow....so pissed off...
apparently I have to play an RT tomorrow. wonder if I shall do the WOD tonight?
I think so
Hey guys the GHDs work great just move the GHD out from under the TV when you use it or you will hit your hands on the mount. Also take the time to lock in the footpad with the screw knob or it will shift on you.
Dont worry about the scale. Body compoision is not the holy grail. Look at what you can do now that you could not do before. Over time the "leaner" look will come remember you are making your bodies more effecant it just takes time for them catch up
Sorry about the spelling
GRRRR! I have miss the WOD tomorrow, stinking daughter's school has an early out. Is there a recommendation for something I can do if I come in earlier like at 11am tomorrow?
maria you still Have to do the wod. LOL Just did it, pure suckness! DOn will you post my time with the others. I loved it at the end...
time: 35:28
I will not do 24" box jumps anymore. 20" rx next time
Maria,
Just come in early and knock out the same WOD; all the kit is there, just substitute a bumbell for the kettlebell.
Coolness, I will do my best and post it after I'm done.
You all look great. Don't worry about the scale- give your self 30 days before you look again, and then you can bet you will see a difference.
I have struggled with all of this for many years before finding crossfit. If you want a "before" picture, take a look at me about 30+ lbs. heavier. The crazy thing is I was doing WODs like crazy, but nothing really changed much until about a year or so.
www.crossfit.com/mt-archive2/001185.htmlThis is from June 2006. It is also interesting that there are only 84 posts!Today is going hurt- long weekend of bad food and drink, and a hail and farewell last night...
Brandon, if I didn't die from Friday's 150 burpees in the state I was in, you should be just fine!!!
For the record, I'm not actually frusterated with the scale but I don't have anyone to let me know if my body has changed other than myself. :)
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